It’s midyear and many of us are enjoying all that the summer has to offer. Between the BBQ’s, vacations and boozy brunches, promises we made to ourselves about eating right and hitting the gym may have been long broken by now. But not to worry, it’s not too late to turn it all back around again.
Sara Siskind, founder of Hands on Healthy has come up with eight super simple steps to help get your diet back on track. No need for extensive planning or calorie counting. With these small changes to your daily habits, you will be back on the road to snatchedville and ready for the holidays with a whole new attitude and pants size.
1. Start each morning with two large glasses of water with fresh squeezed lemon.
Our bodies wake up naturally dehydrated. Instead of reaching for coffee or tea, begin with water! The lemon naturally cleanses the body and adds beneficial vitamin C to keep your immune system strong.
2. Stick with three satisfying meals with 1-2 snacks a day, if needed.
A satisfying meal contains a healthy fat, fiber and protein. Also add in different flavors and textures to keep your food interesting. Think hot and spicy, creamy and crunchy!
3. Fast for 12 hours a day.
Meaning finish your last meal by 7pm and have your next meal the following morning day at 7am. It could be 8pm to 8am. We work hard all day long digesting our food which takes lots of energy from us. Your body’s digestive system needs a break too.
4. When you snack, choose high-protein, fiber rich whole foods.
A handful of nuts with a piece of fruit is a great option. It’s the perfect a source of heart healthy fat, protein and fiber that our bodies need to help us get through the day. My favorite on-the-go snack of choice is Setton Farms Pistachio Chewy Bites. Its chock full of antioxidants and protein and comes conveniently packaged in a bite-sized snack.
5. Break a sweat! You don’t need to dedicate an entire chunk of time to a workout, but make it count.
Instead of an hour walk, run an 8 minute mile and 2 minutes of pushups and sit-ups. Jump rope for as long as you can and do a plank for 60 seconds. When you sweat, you release toxins and endorphins that make you feel good.
6. Add in more greens!
The number one thing missing from the Standard American Diet are greens. Leafy greens are loaded with nutrients and micronutrients Switch up your breakfast from oatmeal to a green smoothie or an omelet with veggies.
7. Stay away from B.L.T’s- Bites, Licks and Tastes.
You know who you are… They certainly add up when you are trying to lose weight and stay on track. BLT’s end up as mindless eating that doesn’t satisfy or curb your appetite.
8. Don’t get to the point of starvation.
Trying to watch what you eat doesn’t mean starving. Hunger is ok. It is a sign from our body telling us it is time for more fuel. However when you go too long without food your body’s metabolism slows and it is much harder to get satiated. Rule of thumb- do not go more than four hours without eating.
21 Vegetarian Recipes To Jumpstart Your Healthy Eating
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1. Nutritious & Delicious Vegetarian Recipes
Thanks to Emily Wilson, Executive Culinary Director of Cooking Planit, we've got some amazing vegetarian recipes that will make you forget you're not having meat! The site and app provide you with step-by-step instructions to create full meals with every dish. Kickstart your healthy eating in 2014 with a few of our fave veggie recipes!
Check out Cooking Planit here: http://www.cookingplanit.com/
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2. Brown Sugar Sprouts With Cranberries & Walnuts
Sweeten up sprouts with this caramelized, buttery sauce. So good and truly hard to resist.
Check out the recipe: http://bit.ly/1l7NKIr
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3. Nachos Al Fresco
Nachos don't have to be a huge pile of messiness. They can be light, crispy, cheesy, spicy and flavorful, like these fresh ingredient nachos that are an easy way to put a fun dinner on the table.
Check out the recipe here: http://bit.ly/1izM9Lx
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4. Sweet Potato Kale Pot Pie
This recipe takes pot pie to the next level, dressing it up and making it perfect for any special occasion.
Check out the recipe here: http://bit.ly/19QkLkg
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5. Parmesan Pearl Couscous
Think of this dish as risotto but without all the cooking and stirring. It's creamy and starchy like risotto, but cooks in less than 15 minutes.
Check out the recipe: http://bit.ly/Jzc8UO
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6. Sprout, Sweet Potato & Apple Saute
So many flavors in this easy side dish recall the tastes of fall and crisp, cool weather. Of course, this tastes good all year round too!
Check out the recipe here: http://bit.ly/1d68w9w
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7. Beet Gratin
Creamy goat cheese and earthy walnuts add texture and flavor to the roasted beets for a truly delicious side dish.
Check out the yummy recipe here: http://bit.ly/1i2nLQ7
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8. Beet & Frisee Salad
There are so many ingredients in this salad, it really makes a full meal: pumpernickel croutons, pistachios, goat cheese and kale. It's the kitchen-sink salad!
Check out the recipe here: http://bit.ly/1d62OEn
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9. Bucatini Taragon Cream Sauce
This dish was inspired by a restaurant meal I ate, although I left out the lobster to make it a bit more everyday-friendly. It's surprisingly easy for a dish that feels out of the ordinary.
Check out the recipe here: http://bit.ly/1izEVHv
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10. Mexican Tortilla "Pizza"
What a fun recipe! It's crispy, cheesy and vegetarian, but feel free to add some ground beef or chicken for a meat lovers' treat!
Check out the recipe here: http://bit.ly/KnvAV6
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11. Portobello Stack With Artichokes, Red Pepper & Walnut Goat Cheese
This is a great vegetarian entree, or serve it as a stunning first course. With so many flavors, it's sure to please all taste buds!
Check out the recipe here: http://bit.ly/1bE2Sow
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12. Root Vegetable Tian
This is an easy and healthy recipe. It's great for parties too because you can build the tian in advance, then just pop it in the oven when guests arrive.
Check out the recipe here: http://bit.ly/1bE2Sow
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13. Brussels Sprout Salad With Buttermilk Dressing
A surprise combination of flavors with sweet and juicy grapes, hearty sprouts, crunchy almonds and a fresh and vibrant minted dressing makes this salad totally out of this world.
Check out the easy recipe here: http://bit.ly/1lFcLYJ
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14. Spicy Mango Apple Chutney
Sweet and spicy! Chutney is possibly the best condiment. Serve this on top of fish or chicken, spread it on Cilantro Naan, or use it in a grilled cheese or as a dip for chips.
Check out the recipe here:
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15. Spinach Mango Salad
Bursting with fresh flavors, this salad is slightly sweet and deliciously savory for a well-balanced and exciting side salad.
Check out the recipe here: http://bit.ly/1l7NKIr
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16. Walnut Pesto Orecchiette
Nutty, cheesy pasta that's easy and interesting!
Check out the recipe here: http://bit.ly/JOQ1JE
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17. Roasted Beets
Once you've had a properly roasted beet, you'll love them unconditionally. This is a basic recipe that will show you how to add beets to any meal.
Check out the recipe here: http://bit.ly/JOS0h2
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18. Zucchini Lasagna
Your taste buds are going to be so happy that they won't have any idea what a healthful meal they are experiencing.
Check out the recipe here: http://bit.ly/1crt1KT
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19. Kale & Crispy Chickpeas
Kale is amazingly versatile, and sauteing it in this recipe makes it the perfect companion for the crispy chickpeas. This dish is hearty, healthy and delicious!
Check out the recipe here: http://bit.ly/19FngLO
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20. Cucumber Gazpacho
Refreshingly light yet delightfully creamy, this vegan-friendly soup will have you smitten for the summer.
Check out recipe here: http://bit.ly/19TyYjz
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21. Roasted Red Pepper Basil Alfredo
Robust red peppers add dimension and flavor to classic, creamy Alfredo sauce for a super delish pasta dish.
Check out the recipe: http://bit.ly/1gxHqqK
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22. Green Beans & Shallots
A quick way to dress up green beans for an easy side dish.
Check out the recipe here: http://bit.ly/1crdrPl