Healthy Cove

6 NUTRIENTS YOUR KIDS NEED

Help your kids be their best by providing them with the nutrients needed for proper development. Learn about the 6 nutrients your kids need. As a parent, you do your best to teach your children to make healthy eating choices, but let’s be honest—kids will be kids.

Help your kids get the nutrition they need so they can live a healthy and happy life.

SHOP – USANIMALS

Healthy Cove

Living a Healthy Lifestyle Is Actually Doable

Healthy Lifestyle

Raise your hand if you’ve ever struggled to live a healthy lifestyle. I know I sure have. And it can be super easy to feel down on yourself every time you skip the gym or choose drive-thru for dinner. Especially when you see all the moms on Instagram who post videos of their insane home workouts and healthy meals (while somehow still managing to raise their kiddos), or the pics of the shirtless guys by the pool with abs for days.

If we’re comparing ourselves to some perfect image of health, it’s no wonder living a healthy lifestyle can seem so daunting.

But maybe it doesn’t have to be so hard.

Here are three small ways you can get started living a healthy lifestyle today.

1: Drink Up

If you think about it, water is pretty darn important. About 71 percent of the earth’s surface is covered in water, and about 60 percent of the adult human body is made of water. So if you thought you were a meat suit running around, think again. You’re really more of a mermaid. YAS!

Here’s just a few of the benefits that come from drinking water:

  • Can help increase energy and relieve fatigue
  • Helps to flush out toxins
  • May improve your skin complexion
  • Aids in circulation and digestion
  • Transports nutrients
  • Helps maintain body temperature and absorption

Water You Waiting For?

Make it a habit to keep a water bottle on hand. Keep one at your desk, throw in one your gym bag, and even keep a glass on your kitchen table—wherever you need a visual reminder to drink up.

When was the last time you took a drink of water? (Take a swig now.)

2: Meal Prep

Unfortunately, it’s true what they say—beach bods are made in the kitchen. If your goal is to lose fat or build more muscle, eating healthy meals is a must. Fortunately, this is where meal prepping can be extremely helpful. Not only will this prevent the McDonald’s employees from knowing you on a first-name basis, but you’ll save on money and time as well. Think about it—buying food in bulk to prepare healthy meals will be much cheaper than grabbing fast food every night.

Meal prepping will also help you to stay on track with your healthy eating when you’re busy, because you’ll already be prepared with ready-made meals.

From Apples to Zucchinis

The premise for meal prep is simple. Start by setting aside one day a week for prepping, and decide how many meals you’d like to prepare.

For example, let’s say that every Sunday afternoon, you will prepare dinners to last Monday through Friday. To start, select a few healthy recipes beforehand to try out and be sure to have all your necessary ingredients on hand. From there, cook up enough food and chop enough fruits/veggies to last a week.

Rubbermaid offers a pretty good selection of cool containers that work great for separating your meals into convenient servings so they are good to go whenever you need them. Check out some other comparison brands for convenient storage ideas. You can even use something as simple as plastic baggies to store your veggies or snacks.

Cook Up Some Health

If cooking is your jam and you love trying new recipes, try switching things up each week with different healthy recipes like savory chicken stir fry, zesty taco quinoa casserole, or even grill up some healthy Hawaiian BBQ salmon burgers.

If you prefer an easier, healthy meal each day and you’re okay with something simple like chicken with a baked sweet potato or veggies, it can still taste anything but boring. You can cook up boneless, skinless chicken breasts beforehand, and then season them the day of. Monday could be a nice lemon pepper seasoning, Tuesday, drizzle your chicken in Buffalo sauce, make Wednesday’s chicken Cajun-style, and so on. You can also toss in a delicious and easy-to-make black bean, corn, and quinoa salad for an extra kick of flavor.

Git ’Er Done

Meal prepping is also great for multitasking. Listen to a podcast or audiobook while you cook, or get caught up on your favorite guilty-pleasure show. You can even start a load of laundry while you’re at it.

As an added perk, you’ll probably discover that you are actually cutting down on time spent in the kitchen. After preparing dinners for the week, you may find yourself throwing together the next day’s breakfast or lunch before cleaning up.

It’s a great way to get a lot done all at once.

3: Work Out a New Workout Program

Exercising is another way you can live a healthy lifestyle, and there are tons of great health benefits associated with regular exercise like weight loss and improved boosts in energy.

The great news is, there are so many interesting exercise options to choose from. So if you’re not a fan of running or lifting weights at the gym, don’t do it. Instead, pick something you really like.

Here’s a few fun options:

  • Dancing—Bollywood dancing, ballet, ballroom—the list goes on and on with dance options. You could even take a twerkout or Zumba dance class at a local gym, or play an hour of Just Dance on your Xbox Kinect or Dance Dance Revolution on the Wii.
  • Hiking—If you’re a nature lover, hiking totally counts as exercise. You could also go for long daily walks, try rock-climbing, or get into mountain biking.
  • Yoga—There are so many different kinds of yoga classes you could try. If you don’t mind the heat, go with hot yoga. If you’re an acrobat at heart, give acroyoga a try. There’s even a thing called goat yoga with baby goats and it looks delightful. Seriously, look it up.
  • The Sky’s the Limit—This is your chance to get really creative. Try hula-hooping, jump roping, unicycling, water aerobics, or even larping. (Stands for live action role-playing. Think of mock sword fighting in your favorite Zelda costume.)
  • The C’s—Try a home calisthenics program or CrossFit class at the gym. These kinds of workouts will really build your overall muscular strength and endurance. And okay, it doesn’t start with a “C,” but let’s add karate to the list for kicks.
  • DIY Workout—Invent your own mini workouts to do throughout the day. Take the stairs at work instead of the elevator. Do calf raises when unloading the dishwasher. Get down and plank while waiting for your tea kettle to boil. Do tricep dips on your couch during TV commercials. Taking these little extra steps can definitely add up in a good way.

When All Is Said and Done

When it comes to living a healthy lifestyle, there isn’t a magical cure-all. But by taking little steps such as these every day, you really can improve your overall health, and by doing so, improve the quality of your life.

How do you live a healthy lifestyle? Comment below with your favorite examples.

HealthyLifestyle-Checklist

Healthy Cove

Healthy Shopping: How to Read a Food Label

As consumers, we are constantly bombarded with marketing ploys advertising ‘healthy’ foods.

How to read a food label

Unfortunately, we cannot always trust the health claims on the front of a package to accurately reflect the overall nutritional quality of the food. You get the real dirt on a product by looking past the health claims and reading the Nutrition Facts Table and the Ingredients List. All packaged foods are required to have both. Read on to learn how to read a food label.

In my experience, many people read nutrition labels, but often do not know really know what they are looking for. Here are a few tips for choosing healthy foods:

Check the Serving Size

If you know the serving size you can accurately compare foods to make the healthiest choice. Remember serving sizes are not standard. For example, some loaves of bread list the nutrients per 1 slice, while others list per 2 slices. You also need to compare the serving size to the amount you eat. People often eat more than the serving size on the label.

How to read a food label: cereal

Look for Added Sugars

Many foods that appear healthy such as cereal, granola bars, and fruit-flavored yogurt are high in added sugars. Added sugars do not include the natural sugars in fruit and milk products. 4 grams of sugar equals 1 teaspoon. It is recommended to limit added sugars to 48 grams (12 teaspoons) or less per day. This sounds like a lot of sugar but it adds up fast. One can of pop contains about 10 teaspoons of sugar.

Sugar has many hiding places…

  • Brown sugar Cane sugar
  • Corn syrup Dextrose
  • Fructose Glucose
  • Lactose Golden sugar
  • High-fructose corn syrup Honey
  • Invert sugar Maltodextrin
  • Molasses Sucrose
  • Maltose

Watch for Saturated and Trans Fat 

It is important to limit these fats day as they can increase ‘bad’ cholesterol levels. These fats are mostly found in fatty meats, high-fat dairy products, fried foods, pastries and doughnuts. Your daily intake should be less than 20 grams of saturated and trans fat combined.

Limit Salt

How to read a food label: salt

Most packaged or canned foods contain added sodium. It is recommended to limit sodium intake to 1500 milligrams per day. Look for products that state ‘no added salt’ and rinse canned foods before eating.

Choose High Fiber Foods

Adults should consume 25-38 grams of fiber daily. Look for foods that contain at least 3-4 grams of fiber per serving. (insert photo)

How to read a food label: avocado

Read the ingredients list

Ingredients are listed by weight. Foods at the top of the list are what the product is primarily made of. Avoid foods that list sugar or hydrogenated oils in the first 3 ingredients.

Final Note

Of course, there are ways to fill your cart with healthy foods without ever looking at a label. If you shop the perimeter of the grocery store and choose only whole foods including fresh fruits and vegetables, whole grains, lean meats and fish, and low fat dairy products your diet will likely be high in fibre and low in added sugars and salts. The packaged and processed foods are mostly in the aisles of the store and this is where label reading is required.

Still curious about healthy shopping? Learn more about healthy snacking here.

Over whelmed with were to start?  East Coast Life Solutions has 28 Day Healthy Lifestyle Programs to help you to get on track visit our website and check out our Offerings

 

Coast Lifestyle

Six simple ways to kick-start healthy eating habits

9660040_SHealthy eating is a combination of a number of different factors. From portion control and proper nutrition, to counting calories and eliminating sweets, maintaining a healthy diet can be a little overwhelming.

When it comes to eating healthier, the key is to work smarter — not harder. Here are 6 simple ways to kick-start healthy eating habits:

1) Unlock the potential of frozen vegetables.

Frozen? Yes. Fresh vegetables are always a healthy choice, but prepping them can be time consuming and they can go bad before you get a chance to eat them. Frozen vegetables are cheap and require no prep. Toss them into your morning omelet or sauté a serving with dinner. When veggies are ready to use at a moment’s notice, you’re more likely to eat them.

2) Eat your vegetables first.

Start off each meal by eating the green stuff before the protein or carbs. Doing this will keep you from filling up on the main course, and will even help you eat less when you get to the other foods on your plate.

3) Plan ahead and cook extra protein.

When you’re making dinner, cook an extra serving of protein and add it to tomorrow’s lunch. Toss your extra chicken into a fresh salad or use last night’s steak in a tasty wrap.

4) Invest in a dressing mister.

Dressings can add a lot of calories to a salad — one tablespoon of olive oil has almost 120 calories by itself. One spritz from an oil mister distributes just 5 to 10 calories evenly for a lighter, tastier salad. Plus, making your own dressing means you’ll get to make it exactly how you like it.

5) Substitute salt with seasonings.

While we need some salt each day to maintain balanced health — 1,500 mg of sodium daily — the average Canadian consumes more than twice that much. It’s all too easy to consume too much salt, which can lead to a lot of health problems. Just one teaspoon of salt adds up to over 2,300 mg. Instead of salt, boost your meals with onion powder, garlic or basil. Not only do these spices add flavor, they offer a lot of health benefits as well.

6) Plan tomorrow’s meals before you go to bed.

Invest in a good set of food containers and make an effort to plan tomorrow’s breakfast, lunch and snacks before you go to bed. Planning ahead will help save time in the morning, and you’ll be less likely to buy a high-calorie, high-sodium, expensive lunch.

Changing any habit takes time, and adopting a healthier diet will take practice. Start slow and make simple changes to ease into your new lifestyle. Once your old habits are a thing of the past, healthy ones will become easier than ever.