1 Matching Annotations
  1. Mar 2019
    1. Here are the mini-challenges (you do not have to do all of these, just pick one per week): 1. Adding healthy things: Eat one vegetable at lunch/dinner (pick one meal) Add one more vegetable to lunch/dinner (pick one meal) Eat fruit for breakfast Eat fruit and raw nuts for a snack Eat veggie with hummus for a snack Eat a healthy protein for dinner/lunch Eat a fiber-filled breakfast Have a tofu scramble with veggies for breakfast Drink green tea in the morning or afternoon (pick one) Add whole grains to your meals. Eat a hearty salad for lunch every day. 2. Changing your approach: Learn a couple new recipes this week Eat at home more (add a couple of nights to whatever amount you normally eat at home) Decide on healthy items to order before you go out to eat with friends. Bring healthy food to a pot-luck party or work gathering. Cook your healthy food in big batches and eat during the week. Eat slowly and stop before you’re full. Don’t eat after 8 p.m. Set portion sizes and try sticking to them. Don’t eat if you’re not actually hungry. Try for high-volume, lower-calorie foods: vegetables, beans, fruits rather than white starches, meats, and fried foods. 3. Cutting out unhealthy things (look at what you do now, and set a target that’s lower): Eat fruit instead of one of the sweets you normally eat. Drink tea instead of soda. Drink coffee with less or no sugar. Cut back on the number of alcoholic drinks you have by one. Eat less pastries, bread and other white flour. Eat less fried foods. Switch from white rice to brown rice. Eat less fast food. Bring a healthy lunch to work instead of eating fast food. Try Ezekiel flourless cereal instead of sweet cereal. Switch from processed meats (sausages, bacon, etc.) to real meat, or fish. 4. Vegan stuff (a few people asked for some suggestions): Try eating one meal a day with no meat. Reduce dairy or egg intake (use soymilk or almond milk on your cereal, for example). Try cooking with tofu, tempeh, or seitan. Try some awesome lentil recipes. If it sounds easy and you’re already used to vegan food, try the 7-Day Vegan Challenge. Not every change listed above for everyone. Find changes that feel right to you, as I know not everyone agrees with everything I’ve listed.

      List of healthy habit changes