January 1, 2018
The new year is traditionally the time when we think about turning the page on old habits and starting fresh with new, healthy choices.
At Co-op, we’re embracing a whole health solution and ways to eat better so we can feel better.
Tips & Hacks for Healthier Eating
For many of us, poor eating is a matter of convenience; sometimes it’s just easier to grab fast food on the go, to eat sweets instead of vegetables or to make the same old meal choices without truly thinking about what’s good for us.
There are several new products at Co-op this season that can help you make better choices and feel better about yourself and your diet.
If you need to grab and go…
Stop that pop! If you need a drink or a pick me up fast, consider healthier options, like Tropicana Probiotics with the power of ‘good’ bacteria for your digestive system, or Co-op Gold Pure Pressed juices with three cups of fruit and veggies in each serving. Co-op partnered with Well Juicery to make these healthy beverages in small batches. The Charcoal Lemonade uses one of the hot new health ingredients, charcoal, which can help draw toxins from the body.
Hydrate, Hydrate, Hydrate
If you crave that fizz that comes with a sparking soda, take a look at Kombucha, a naturally fermented tea drink. It comes in loads of flavours and it’s got prebiotics which can also contribute to a healthy gut.
Resolve to drink more water. It’s the best thing for you. To make it easy, keep a ZeroWater pitcher (available at Co-op) full in the fridge. It removes nearly all dissolved solids in tap water, making it taste better. When the water tastes better, you’re more likely to drink more of it. Add slices of fresh ginger to your glass, or try Meyer Lemons (they’re a touch sweeter than traditional lemons, and available by the bag in the produce department) to keep water bottle boredom at bay.
Build a Better Breakfast with a Parfait
One of the easiest ways to start the day off right is by preparing a healthy breakfast. If you don’t typically have time for cooking first thing in the morning, portioning out supplies for a yogurt and granola parfait the night before is easy.
Pick up the Rubbermaid Balance Meal Kit, which has 11 pieces of nesting containers that can help you keep tabs on portion sizes. Use the kit to measure out a proper portion of plain Olympic Krema yogurt, some Co-op Gold Pure granola and some Europe’s Best frozen fruit. Add a squirt of natural honey or maple syrup if you want a touch of sweetness, and a healthy breakfast is at your fingertips.
You can also use those containers to pre-portion servings of hummus for easy afternoon snacks.
Easy Protein & Fibre with Chia & Flax
If you need an extra hit of fibre or protein, pick up a bag of Prana chia seeds or ground flax seeds and sprinkle a tablespoon on top of your parfait or add them to smoothies.
Turn Dinner into Lunch
An easy way to make sure you’ve got a healthy lunch for the office is to bring your own. Pick up a Co-op deli roast chicken (or two, depending on the size of your family) and have it for dinner. Use the leftovers to make chicken salad for sandwiches, shred chicken into fresh salads, or make Mexi-style wraps using fresh deli guacamole, sprouts and tomatoes.
Source Smart Snacks
Snacks are where many of us lose that healthy resolution willpower; after all, sometimes the candy bars in the vending machine are just too convenient. By preparing for the munchies in advance with smarter choices, you can keep hunger and pounds away.
Cut carrots into sticks on Sunday night and slide small handfuls into zip lock bags. Scoop up a bag and one of your pre-portioned hummus containers on your way out the door, or pop on into your office lunch bag.
Similarly, nuts are a great snack, but you need to control the portion size. Depending on the type of nut you prefer, a healthy portion can be a few as six nuts or as many as 25. Don’t nibble mindlessly! Pre-count nuts into small containers or baggies and keep them at the ready.
We’re all guilty of eating while we work, read, watch TV, or otherwise occupy our brains. Resolve this year to eat more mindfully; sit at a table and focus on your food. How does it taste? What’s the texture? Do you like what you’re eating or are you merely fueling yourself?
Chew with purpose; take smaller bites and chew food thoroughly. Some scientists who’ve studied this stuff suggest softer foods should be chewed ten times per bite, while crunchier foods need thirty chews per bite to be properly digested!
Put on some nice music while you eat too. Studies have shown music can enhance your enjoyment of food — have you ever noticed restaurants have been on to this for years?
One last tip: get more oxygen in to your brain. When the phone rings, or a text arrives, resolve to take three deep breaths before you respond. This forces you to slow down just a bit and gives you a much needed boost.
Do you have a health hack that’s served your well? Share your tips in comments.
I’m definitely a multitasker—even in the kitchen. With a family of three, we often have extra, which I try to pack up and put away...
The foods we eat are more than just fuel for the body. They can be powerful allies in our overall health.
Trying to boost your veggie intake? Try swapping spiralized raw veggie “noodles” for your regular pasta.