6 Beginner Healthy Hacks

I think it’s absolutely beautiful that you are here and at a point in your life where you want to take active steps towards creating healthier habits. This is always the first step and for that, you are doing amazing! 

Before we jump into the article, I’d like to remind you to be kind to yourself and give yourself grace as you make this transition. Building a healthier lifestyle means making conscious decisions that nourish your mind and body but also bring you pleasure as food is meant to be enjoyed. It’s so easy to get caught up in this “ideal” of what it means to be healthy and sometimes it can become overwhelming and even get out of hand. This may lead to guilt, over eating or starving oneself and that may result in developing an unhealthy relationship with food. 

We don’t want that! 

So how do you get started? 

1. Understand what nutrients your body needs

Most of us eat out of habit, perhaps because we’ve been conditioned to have specific meals at specific times and that might mean sacrificing essential nutrients that our bodies need to power through the day. 

To maintain your brain, muscle, bone, nerves, skin, blood circulation, and immune system, your body requires a steady supply of many different raw materials i.e  macronutrients and micronutrients. You need large amounts of macronutrients i.e proteins, fats, and carbohydrates. And smaller amounts of micronutrients i.e vitamins and minerals. According to a Harvard Medical Study, your body cannot manufacture in sufficient amounts nearly 30 vitamins and minerals on its own – they are called “essential micronutrients.” These include vitamin B6, vitamin B12, vitamin C, vitamin E, magnesium, manganese, selenium and zinc etc. 

Correcting minor deficiencies in micronutrients absent within one’s body can lead to drastic improvements in our health and day to day life. Therefore it’s important to have a well-rounded diet. 

Don’t get caught up in “good” or “bad” food. Instead, look at the nutritional value of what foods you are putting into your body.

Consider adding these foods to your everyday diet: 

• Flaxseeds are a rich source of omega 3 and act as building blocks for the brain, nervous system and cell membranes. In women, they help improve our estrogen levels essential for a healthy monthly cycle. 
• Broccoli contains selenium, a micronutrient that helps with thyroid metabolism and has antioxidant properties. Antioxidants counteract unstable molecules called free radicals in our body that damage our cells. 
• Fruits are high in vitamin C and also rich in antioxidants which help prevent diseases and keep our metabolism in check. 
• Dark leafy greens contain magnesium, a powerhouse nutrient. Magnesium helps regulate hundreds of body systems, including blood pressure, blood sugar, and muscle and nerve function, energy production and bone development. In women, it’s a stress reliever and promotes estrogen metabolism.

2. Listen to your hunger cues 

Honor your hunger. It’s important that Before you start eating, you listen to your body. Are you starving or eating because it’s lunch time? Knowing when you’re actually hungry and when your mind is just playing tricks on you is really important. These hunger cues help us identify certain nutritional needs that our bodies require. For example, a headache might mean you are dehydrated. An eye twitch might mean you need a sugar boost. So, listen to your body before, during and after you eat. 

Exercise 

• Create a food diary, you could use your phone’s note app and include: what you eat, what time you eat,  the mood you were in and what you were doing when eating

• After 7 days, look at your entries and highlight some habits that may be a sign of misinterpreting hunger for something else, such as boredom or just being around food
• Make a list of what triggers tend to “cue” you to eat 

This will help you identify some common signs and what to look for in future so that you are consistently nourishing your body with the right nutrients and for the right reasons. 

3. We eat what we see 

Like everything else in life, making better choices begins with creating a foundation for success. This means, if you want to make wholesome choices your field of vision must be clear. In your kitchen, leave out your fruit or nuts in plain sight. You are more likely to gravitate towards these options through the day as opposed to reaching for a bag of chips. 

Have your meals and snacks prepped and ready to go. I’m not the biggest fan of meal planning but I must say that having frozen options available that only take minutes to reheat, is super convenient especially on busy work weeks. Also having nutrient-dense snack options such as dips, trail mix, yogurt, healthy protein bars goes a long way into improving your lifestyle. 

For water, fill your bottle first when you wake up. This will encourage you to keep track of how much water you are taking and whether you are reaching your daily goals. 

Planning is key. Identify what you want to eat for breakfast, lunch and dinner through the week then create a grocery list and grab what you need. Remember to add in something that brings you joy. For me it’s ice cream, for you it could be a donut. Allow yourself to enjoy your little treasures without overly restricting yourself because if you do, you might end up resentful. 

4. When in doubt, add seeds

Seeds are packed with all the good stuff. From Omega 3s to zinc and fibres, they are perfect in everything; salads, smoothies, oatmeal so make sure to stock up on them. 

5. Understand your spices

Spices are incredible powerhouses not just in flavor but also in health benefits. The most important use for spices is to kindle our digestive fire (agni) which is important for proper digestion. Along with my Ayurvedic hair journey, I’ve taken a lot of time to research ancient healing food practices. According to Ayurveda, each spice feeds a different purpose. For example;

For gas and bloating – cinnamon, cardamom, bay, fennel, dill, mint, chamomile.

To support weight loss – turmeric, cayenne, ginger, black pepper, cinnamon, mustard, cumin.

To cool excess digestive fire (acidity) – cumin, coriander, fennel, cilantro, aloe vera, licorice.

To help reduce or eliminate sugar in your diet – star anise, cardamom, cinnamon, nutmeg, fennel.

Understanding what spices do for your body when properly combined will help you fall even more in love with your journey.

6. Take something yummy to the potluck 

Often during my healing journey, I found myself either not eating at all or indulging and later regretting it. It’s possible that sometimes an event or a family dinner may forget to factor in your dietary restrictions. Consider preparing something yummy that everyone will delight in like soup or a salad. Or if you’re headed out to an event, perhaps have a wholesome meal at home before you leave or bring a to-go-bag with something you’ll enjoy. 

I hope these tips were helpful. 

Do you feel like there’s something I missed?

Feel free to share any tips and tricks you have that have helped you build healthier habits with our little community down on the comment section ♥