Smart snacking

A nutrient dense snack can help hold you over till your next meal. Choosing a snack that is high in fats and protein like a mix of nuts or trail mix will help keep you full. Example of snacks that are nutrient dense:

1. Beef jerky
2. Trail mix
3. String cheese
4. Carrots w/ hummus
5. Whole grain cracker with cheese and salami

Meal prepping At the start of the week add extra in your batch, so that you can bring it along with you on the road:

1. Chop some extra veggies or fruit
2. Make an extra container of the meal you are prepping for
3. Portion out Ziplock’s of healthy snacks to have ready to go
4. Prepare a smoothie

Making healthy choices at fast food restaurants

When ordering from a fast food restaurant it can be tempting to order your favorite comfort items, but try to challenge yourself instead with:

1. A side of fruit or a side salad instead of french fries
2. Grilled protein instead of battered/fried
3. Water instead of juice or soda

The post Greens-N-Grains: Eating Healthy on the Go appeared first on Denver Inner City Parish.

The post Greens-N-Grains: Mental Health Tips appeared first on Denver Inner City Parish.

The post Greens-N-Grains: Gardening for Health appeared first on Denver Inner City Parish.

The post Greens-N-Grains: Movement for Health appeared first on Denver Inner City Parish.

The post Greens-N-Grains: Heart Healthy Tips appeared first on Denver Inner City Parish.

Nutrition Tips for January

The start of a New Year is a time when many people make resolutions to improve their health. However, research has found that fewer than 10% of people are successful at keeping their New Year’s resolutions. There are some ways to make you more successful at building new healthy habits.

Here are some tips for making New Year’s resolutions that will work and help you to eat healthier this year:

Start small and Be Specific

Pick a new healthy behavior that you can easily carry out. Be specific about what you want to accomplish. For example, instead of “I want to eat healthier” try “I will eat a serving of fruit or vegetables with each meal.” Pick something you think you can accomplish to improve your chances of success.

Reward Yourself and Forgive Yourself

Plan little rewards as you work to achieve your goals. This could be something like purchasing a new kitchen tool to help you prepare healthy meals or treating yourself to an afternoon at your favorite park. Set a timeframe for your rewards such as planning something after each week of following your plan. If you make a mistake, don’t give up. Forgive yourself and try again tomorrow.

Get social

Try to find friends or family that will cheer you on as your work towards your health goal. You could even join a group or club that could help to motivate you. If possible, avoid people or situations that will make you more likely to give up on your goals.

Here are some ideas for simple resolutions to start eating healthier in the New Year:

• Pick one day (or one meal) each week to eat plant-based or meatless
• Pack a healthy breakfast to take to work each morning instead of fast food
• Eat 3 to 5 servings of fruits and vegetables each day
• Replace one sugary drink each day with water
• Switch a refined grain to a wholegrain option. Start with trying whole wheat bread instead of white bread.
• Sit at the table instead of eating in front of the TV.
• Switch out a packaged snack for a whole food option like a piece of fruit and nuts or cheese.

Whatever resolution you try in the new year, remember that even small steps can add up to big improvements in your health over time.

Wishing you a happy and healthy 2023!

The post Greens-N-Grains: Healthy Nutrition Habits appeared first on Denver Inner City Parish.