28 Ways in 28 Days | Getting Healthy with Little Habits
You already take full advantage of your gym membership and shop the outer aisles of the grocery store. Looking for the next big secret? There isn’t one. Once you have the basics covered, it’s the little changes that will bring you closer to your visions of a fit body.
In this plan you will try one new habit every day for an entire month. Cut calories, add new foods to your meals and keep your health a top priority. How many of these 28 habits will you carry into next month?
Switch Your Milk
Organic dairy, almond milk, hazelnut milk, coconut milk! You will never get bored with these options and many come in original, vanilla and chocolate varieties while still remaining under 100 calories per cup. Blue Diamond has even come out with an almond – coconut blend.
Drink Ginger Tea
Good for immunity and digestion and a perfect break when you have a few minutes to yourself.
Eat a Spicy Meal
Red peppers, turmeric and cayenne boost your taste buds and your metabolic rate.
It's OK to Dine Out
Choose steamed or baked whitefish without breading. Add a lemon – butter sauce to your veggies too!
Try a 72% or greater dark chocolate bar. Processed foods aren’t all that bad. High-quality brands are made with free-trade cocoa and very little sugar, allowing for more satisfaction from a smaller bite.
Including this veggie in your dinner tonight will help digestion with its insoluble fiber.
Adding half of an avocado to your lunch time salad or sandwich will postpone hunger just a little bit longer. Don’t throw out the pit, keeping the pit in the unused half will keep the avocado from browning right away.
Blend Up Berries
Add a cup of raspberries and blueberries to your protein shake today to make a thicker smoothie than will reduce soreness from strength training. And they are amazingly high in antioxidants and vitamin C!
Bake a pound of chicken breast today and cook 2 cups of wild rice. Immediately portion this meal into dinner, and two smaller lunches for quick and easy leftovers for the coming days.
Keep some string cheese in your fridge at work in case you are extra hungry or forget to pack something one day.
A New Whey
Usually use water or milk to drink your protein powder with? Try mixing or blending a scoop of Vanilla with fruit juice for a creamsicle taste.
Make Your Own Mix
Buy small containers of dried fruits such as apricots, cranberries or raisins and small containers of raw nuts such and portion out one ounce servings of trail mix. An easy, sweet snack that you will be glad you have on hand.
Save 300 Calories
Next time you can’t make a full breakfast, try an apple and peanut or almond butter. Had the same effect of eating a bagel with cream cheese without the bloat! Be sure to have something from your emergency stash when you get to your destination.
At your next event, choose to munch on shrimp. High in protein and just the right amount of fat to hold you over until the meal.
Ban the Vending Machine
Ounce for Ounce, choosing fruit as a quick pick me up will leave you fuller and more nourished than vending machine cookies or crackers.
Switching from conventional yogurt to organic Greek yogurt will nearly double the protein. This thick and versatile treat will satisfy any craving.
Fight Free Radicals
Glutathione is an amino acid we can manufacture to repeatedly neutralize free radicals better than a supplement. Add zucchini or broccoli to your next meal to become a free radical fighter.
Crack an Egg
Choosing whole eggs instead of liquid eggs ensures you are getting the freshest and most active nutrients from the egg. Top 2 to 3 scrambled eggs with some salsa for a different take of breakfast.
Compounds in grapefruit have been repeatedly shown to increase metabolism. Enjoy half of a grapefruit for breakfast or 6 ounces of grapefruit juice before meals.
Drink 3 cups of green tea today. It will help make your pee clear, but the metabolic properties of the active compounds will have you burning an extra 100 calories!
Stir Fry Spinach
An entire cup of spinach is just 7 calories and can be eaten cooked or raw, for breakfast, lunch or dinner!
Instead of a brownie on cheat day, treat yourself with some tropical melons, mangos and papaya.
Boost Brain Power
Regularly eating salmon (two to three times per month) can increase cognition and memory. So start today before your forget!
Slow down your meals and enjoy a broth based soup with plenty of protein and fibrous veggies.
How many habits will carry over into the next month?
Which habits were your favorite?
Which habits were you already doing?