If you're like most people today you're thinking more about your health and well-being. You're ready to make some changes but don't know how. Maybe you're a busy single mother who struggles to muster up the energy to reheat leftovers at night for dinner, or maybe you're dealing with a disability, or life just seems to keep getting in the way. No matter what your situation is, there is literally no excuse that can get you out of implementing at least a few of these tips. Here's how to up your nutrition game without spending a lot more time or effort.
Drink your Breakfast (No, Not like You did in College)
Smoothies are some of the fastest, most nutritious boosts you can give yourself, and they could hardly be easier. Start to finish, a smoothie will take you less than 5 minutes to prepare but will provide a huge dose of vital nutrients. You might be cringing with trepidation, but don't worry, it won't taste like sludge. Basic smoothie ingredients include:
- A protein source of your choice. Popular options include plain yogurt, silken tofu, milk, or soy milk.
- Ice, preferably crushed.
- Fruit, such as bananas, peaches without the skin, berries of any variety, pineapple or mango.
- A vegetable. Yeah, yeah, no excuses. You won't even taste it if you do it right. Spinach and cucumber are good choices because of their mild flavors. Aim for a 2 fruit to 1 vegetable ratio.
Dump all that stuff in a blender and watch the magic happen. You'll happily gulp down your vitamins A and C, iron and a good chunk of your protein and fiber for the day and not even break a sweat.
Plant the Seeds of Change (In Your Belly)
Plants put a lot of time and effort into them because they're basically their babies. That means they are full of all the best stuff in plants, such as good fats, vitamins and minerals, and a lot of protein. Some of the best ways to eat nuts and seeds include:
- In stir fry
- Tossed in your cereal in the morning
- Toasted and eaten plain, like a boss
- Adding chia or flax seeds to your salad, or blending them up in your smoothie.
Eating nuts and seeds is the easiest way for vegetarians to get a power punch of nutrition and still get to feel like they're eating a living thing's offspring. Take that, sunflowers!
Get in a Serving of Chips (Yes, the Crispy, Delicious Kind)
Nothing completes a luncheon sandwich meal quite like a heaping handful of delicious, salty, crunchy goodness. Does it sound like a fantasy that a health food article would tell you to go for it? Well, you're half right. If you've never had them, it might sound infinitely gross, but kale can be made into seriously tasty chips in a flash.
- Grab a bunch of kale. Curly or flat, it doesn't matter.
- Wash it, then brush it with your favorite cooking oil.
- Chop into bite-sized pieces (or leave huge for mega-chips)
- Sprinkle it with salt and pop in a hot oven.
- Bake until crispy.
Kale holds up amazingly well when cooked and takes on the flavor of whatever you add to it. You can toss it in some cayenne pepper for a spicy snack or Italian seasoning for a Tuscan treat. Just be careful not to get addicted.
Now that you know how easy it is to make nutritious additions and substitutions, you have zero excuses for continuing to live on fewer nutrients than you need. Which tip will you take today?
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