Instead of loading on ranch dressing on your dinner salad tonight, make your own! It's an easy way to control your caloric intake while adding a fun taste to your greens. It’s an easy way to monitor your caloric intake; You control what goes in your salad and your body.
1. Pick your oil.
2. Pick your acid (vinegar, lemon, lime, etc.),
3. Pick your flavoring (herbs, garlic, or fruits).
4. Mix together until smooth and pour over your salad.
YOU MAY ALSO LIKE
Did you know that becoming healthier doesn’t mean you need to overhaul your entire lifestyle? In fact, simple changes are not only manageable, you’re setting yourself up for long-term success and they can have a big and positive impact on your mind and body.
Incorporate these healthy habits and before you know it, they’ll become part of your daily routine.
A Lifetime of Changes in 30 Minutes
Working out 30 minutes a day is one of the greatest things we can do for our overall health. Exercise not only helps with weight loss, but it also boosts our brainpower. Whether it’s walking or hitting the gym, find routines you enjoy. When we like our workouts, it helps keep us motivated, going each day and results in becoming a habit.
During those 30 minutes, you’ll burn some calories, reduce your stress level and feel refreshed when you are in the office. Additionally, when we take our workouts outside, it helps reduce stress, boosts our mood, and natural daylight helps us achieve a good night of sleep.
Stay Hydrated with Water
Even if we’re just a little dehydrated, it can alter our mood, lead to headaches, trouble concentrating and make us feel fatigued. Aim for about two liters of water a day and create habits such as drinking a water before each meal, making it the first thing you drink each morning and carrying around a water bottle all day. The more we get used to consuming water throughout the day, the better we’ll feel and avoid the downfalls of dehydration.
Get a Good Night of Sleep
Getting a good night of sleep is just as important as your daily exercise. When we’re sleeping, growth hormones are produced and muscles recover. Also, sleep improves our overall daily function. Everyone’s body requires a different amount of sleep so the key is to listen to your body and giving it the sleep it’s asking for.
Colorful and Healthy Diet
Having a healthy diet is our fuel. It makes us strong, gives us energy, and keeps us feeling good. There are a few key components to our healthy diets. We should always aim for five to seven servings of fruit and vegetables a day. When we eat leafy greens, it helps our cognitive skills. Also, including moderate portions of lean protein and healthy fats gives us a balanced diet, which helps curb cravings. Chicken is a great lean protein and the serving should fit into the palm of your hand. Almonds are a great healthy fat and one ounce (about 23 nuts) is a healthy portion.
Start with these simply steps, and once they incorporated into your daily life, enjoy the positive impact that it makes to your mind and body!
- 2 bananas, previously sliced and frozen
- 3/4 cup blueberries
- 1 cup blackberries
- 1 tablespoon chia seeds
- 1/2 cup vanilla yogurt
- 1 cup unsweetened almond milk
- 1 cup rolled oats
- Fresh berries
- Edible flowers
- Shredded coconut
- Place all smoothie ingredients in the bowl of a food processor and blend until creamy and smooth. Add more almond milk (or water) to thin if desired.
- Divide between serving bowls and top with whatever toppings you’d like!
- Leftovers can be stored in the fridge for 2-3 days. Freeze for up to a month.