Healthy Habits Checklist Kitchen

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1 Healthy Habits Checklist Kitchen Have healthy food within eyesight: keep a bowl of fruit on the table and sliced veggies for snacking front and center in the fridge. Each week, vow to try a new seasonal vegetable. Use this chart to see what s in season; then use Pinterest to search for new recipes. Each night after dinner, prepare two healthy snacks for the next day--and make sure at least one of them is high in protein. Some ideas: Carrots with hummus Turkey roll-ups with sliced avocado String cheese and whole wheat crackers Sliced apple with a tablespoon of almond butter Greek yogurt with chia seeds or hemp seeds If you don t already have them, stock your kitchen with a set of 8-inch plates; according to research, your eyes trick your brain into thinking you re eating more food, as the plate still looks packed. Keep a few bags of frozen veggies in your freezer. If you ever find yourself without fresh vegetables, grab a bag and add a few cups to your pasta, stir-fry, omelet, or pizza. Vow to always eat snacks in a bowl or on a plate: when you eat right from the bag, your brain isn t able to visually process how much you ve eaten, and you never get that stop signal. Grill or roast a few extra servings of protein at dinnertime, and use the leftovers in tomorrow s lunch. Invest in a good set of food storage containers (choose a glass version so you can microwave to reheat) so that leftovers are more attractive and convenient. Keep your kitchen as tidy as possible: a cluttered or messy kitchen can lead us to overeat Keep ipads, laptops, iphones, and TVs out of the kitchen. The less time you spend lounging in the kitchen, the less likely you ll be to mindlessly snack. In addition to salt and pepper, store a few favorite dried herbs or spices on or near the table. Use garlic powder to season meats and vegetables, or sprinkle it over roasted nuts or popcorn, or add dried basil or oregano to soups and stews. Place some MealEnders in your snack cabinet or candy drawer to give you a positive option when your urge to snack starts to get the better of you. With a friend or family member, clean out your pantry and refrigerator. Remove foods that trigger you to eat, or that you would prefer not to include in your current diet (donate anything unopened and not expired to your local food bank or shelter; give the rest to neighbors or discard). Re-arrange your shelves so that your best food options are near the front. Use this as an opportunity to make a grocery list of new, healthier foods that you want to have on hand for meals and snacks. On a piece of brightly colored paper, make a list of food and drink items for work or school. After dinner each night, set out your travel bag and beverage containers for the next day and stock them with the foods that do not require refrigeration. Complete your lunch and snacks with perishable foods in the morning. Unless you re preparing a meal, stay out of the kitchen: this will help to limit cravings and mindless snacking.

2 Healthy Habits Checklist Inside Front Door Review your meal plan and goals for the day. Make sure that you have everything you need to be successful with your diet and exercise goals. Identify three ways you will reinforce your goals during the day, be it checking-in with a friend, putting a + sign next to a completed task or goal, or bookmarking an inspirational blog to read during the day. Remember to bring your lunch, snacks and beverages with you when you leave the house. If you need to, put a sticky note on your refrigerator with a reminder to grab your food before you head out the door. Pack a cooler bag or reusable grocery bag with snacks to bring on the road with you. Choose snacks that hold up well to travel and are easy to eat, like a handful of nuts, air-popped popcorn, a bunch of grapes, and turkey jerky. Don t forget a bottle of water! Take the stairs whenever possible today. Leave your gym bag, packed with a set of fresh workout clothes and shoes, by the front door. Grab it on your way out if you end up with some free time or feel extra motivated, head to the gym for a quick workout!

3 Healthy Habits Checklist Car Treat yourself to the healthy snack you packed before you go grocery shopping to help prevent impulse purchases stemming from hunger. Store a few snacks with a long shelf life in your car for emergencies (so that you re not forced to go to the drive-thru or convenience store). Think low-sugar snack bars (KIND and Rise both have good options) and a zippered baggie of nuts. Keep a few MealEnders within reach in case you have a craving and want to stop for a spontaneous snack. Keep a couple of bottles of water in the car just in case you forget your reusable water bottle or need to refill it during the day. Be prepared and have a small baggie of MealEnders stashed in your car so you can take it with you to a restaurant meal or restock your purse or briefcase on the run (if it s hot out, be careful--mealenders may melt. In that case, bring the baggie with you).

4 Healthy Habits Checklist Computer Set a reminder on your phone to stand up and do something, like 10 squats, two minutes of stretching, or a lap up and down the stairs, every 20 minutes. You ll give your eyes a break and you ll burn a few calories. Keep a favorites list of funny websites or inspirational blogs to scroll through when a craving hits. Instead of keeping snacky foods next to your computer, keep a spill-proof bottle of water and a few MealEnders there instead. If you re truly hungry for a snack, head to the kitchen and choose a healthy snack to eat mindfully. Sign up for online grocery shopping (Instacart is popular) and do your grocery shopping from home. Since you re searching for exactly the foods you want--as opposed to choosing foods you happen to see you ll stick to your list and avoid impulse buys. Use your computer for an on-demand yoga class. Yoga with Kassandra has several sessions that run about 30 minutes.

5 Healthy Habits Checklist Living/TV Room Make sure the room is clear of any snacks or dishes that were put out for guests or left by family members. Keep a small bowl of MealEnders next to the remote as a cue to reach for a lozenge instead of a snack if you get the munchies while watching television. Work to separate television viewing and eating, If you experience a craving while watching TV, have a MealEnder and strive to finish the show or movie before you get up to go to the kitchen.

6 Healthy Habits Checklist Dining Room During mealtime, leave only the salad, vegetable and/or fruit serving dishes on the table. Serve yourself salad and vegetables first and strive to make them the largest component of your meal. Leave the serving dishes for the main entree and non-vegetable side dishes in the kitchen. Place one or two MealEnders next to your plate at the same time that you set out your silverware to prompt you to stop eating, and help you avoid going for seconds or dessert, once you are comfortably full. Take your plate to the kitchen and dispose of unwanted food as soon as you put the MealEnder in your mouth. Return to the table to enjoy after-dinner conversation without the trigger of a plate in front of you. Add a second cue to help you move on after the meal. Before dining, place a mug and a teabag, or a fancy glass at your place setting to remind you to make a cup of tea or pour a glass of bubbly water when you clear your plate. When you have company, deliberately set the items you want to avoid eating on the other side of the table.

7 Healthy Habits Checklist The Bedroom Insufficient or irregular sleep patterns can affect your food intake, so: Strive to go to bed and wake-up at about the same time each day. Avoid sleep deprivation. Try to get at least 7-8 hours of sleep per night, as a lack of sleep can lead to overeating and poor decision making surrounding food. Turn off the television and computer 30 to 60 minutes before bedtime. Avoid watching videos or using social media on your cell phone during this same time period. The blue light emitted by electronics inhibits your production of melatonin--a hormone that helps to regulate your sleep/wake cycle. Avoid eating in bed since it s all too easy to overeat while you re lost in a good book or TV show. If you re hungry enough for a snack, head to the kitchen and choose a healthy, portion-controlled snack.

8 Healthy Habits Checklist Work Avoid keeping tempting snacks at your desk--their convenient proximity makes them much too easy to mindlessly snack on. Instead, leave a bowl of MealEnders on your desk for when a craving hits! Implement a no-eating rule at your desk and save lunch and snacks for the break room or office kitchen. If you need a coffee or tea break, head outside for a walk while you sip your beverage--you ll sneak in a little exercise and you ll feel more energized when you head back in. If it s too cold out, take a few laps around the office. Try not to work through meals: skipping meals can cause you to binge later and choose less healthy options. Take the stairs! If your work is on a floor high enough to get you sweating by the end of the climb, you can start out by taking the elevator half way up and walking the rest.

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