by Jen McSorley
Tired? Irritable? Worn out? No energy? Have you looked at your diet lately? Do you eat on the go? Is your kitchen filled with processed foods, soda and other sugary goodies?
If you answered yes, then it may be time to take a look at your diet and make some changes. Even just a few little changes can make all the difference in your mood and even help you sustain a healthy weight. Diets fail because they are a quick fix and often cannot be maintained, however, lifestyle changes can help you reach your goals and stick with them!
Here are just a few simple changes that will help you on your way to a healthier you!
Start your day with breakfast.
We have all heard the old saying that breakfast is the most important meal of the day. Well, it truly is. Research has shown that those who skip breakfast tend to overeat more throughout the day. Breakfast sets up your metabolism for the rest of the day, so if you choose to grab something unhealthy, like that quick donut or sandwich at the nearest fast food restaurant, you are literally sabotaging your body for the entire day. So, what should you do? The best thing to do is set up a routine that you can easily follow. Try making multiple breakfasts over the weekend, so when you are in that time crunch during the week you don’t have to think about what to eat. Here is an example of a macronutrient (carbs, protein and fat) packed breakfast that will fuel you through the morning: eggs, piece of whole grain toast and a few turkey sausage links. Get creative with your breakfasts!
Do you feel tired, shaky or extremely sleepy? Then you may not be getting enough water. The question is how much water should you drink? It depends on your activity level, your weight, etc. However, a general rule to follow is 8 x 8 or 8, 8-ounces glasses of water per day. If you are active, you may want to aim for a higher number. The more water you drink, not sugary sodas or juices, the better you will feel. Try this for one week – replace all your soda with ice cold water. You will be amazed at how much better you feel.
Eat more complex carbohydrates.
Eating foods filled with simple carbohydrates, like sugar-filled desserts, offer very little nutrition-wise and can lead you to gain weight. You will also feel a sudden rush of energy, but it will quickly disappear and you will be left feeling sluggish and tired. Complex Carbohydrates, such as brown rice, quinoa, vegetables and beans will make you feel fuller longer and help your digestive track run smoothly.
Get more sleep.
Lack of sleep often leads to poor overall health. When we have a bad night’s sleep, it effects everything we do the following day. Aim for 8 hours, but some people may need more or less. Here are some tips for getting a good night’s sleep: de-caffeinate 6 to 8 hours before bed, set-up a regular bedtime, exercise and limit the use of electronics before bed (shut down all electronic when you are in bed).
The more you are able to incorporate some of these lifestyle changes into your daily routine, the better you will feel! Commit to trying them for one week and I promise you will see results!