5 Ways to Add, Not Subtract

By Elizabeth Jarrard on July 14, 2015 , categorized in Plant-based Nutrition, Put Yourself First

healthy food

July 24th is International Self-Care Day, and it’s time to drop the diet deprivation. Focusing on what you’re not eating or doing is not a sustainable long-term approach to weight management or optimal well-being. Focus on what you can add, instead of subtract—like adding a new good-for-you food. Here are five positive ways you can boost your health and take care of yourself, starting with your plate:

1. Blend a breakfast smoothie

Breakfast is the loneliest of meals, as if often gets left behind in the dust. Whether your morning is too frantic to handle, or you’re bored with your regular routine, it seems far too easy to skip breakfast. Smoothies are one of the simplest ways to drink something even if you’re on-the-go. Choose an all-in-one shake, such as Vega One, to ensure your smoothie has a balance of macro- and micro-nutrients that will help you get the nutrition you want.

2. Challenge yourself to try a new food

Never touched jimaca? Or wonder what the heck that melon in the exotic fruit section of the grocery store is? Still scared of almond milk? Today’s the day to try something new! Pick it up, and Google a new way to eat it.

3. Mix a mocktail

Transform your soda habit (and yes, even diet soda counts) by adding in seltzer water mocktails. Tantalize your taste buds by adding a bit of fresh juice or sliced up fruit into a bottle of seltzer. Cucumber and melon are especially refreshing, and adding in a bit of frozen mango or pineapple can transport your taste buds to the tropics—no matter what time of year.

4. Sneak in one more serving of veggies

We all know veggies are good for us, but sometimes they can be the last thing we’re thinking of when we head home to make dinner. Make adding veggies easier by keeping frozen and pre-chopped vegetables handy and within eyesight—not buried in the back of the freezer. Purée sweet potato, zucchini or squash and add to baked goods like muffins or quick breads.

5. Find a fun substitution

Find unique ways to change meals up with creative substitutions. Try adding quinoa to meatballs and burgers, or avocado to your chocolate pudding recipe. By adding in nutrient dense foods, your body will be more nourished, and you’ll feel more satisfied.

What healthy new foods are you adding to your day? Leave a comment below and share a picture on Instagram by tagging #BestLifeProject!

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Elizabeth Jarrard

Elizabeth Jarrard is a registered dietitian in Denver, CO who specializes in medical nutrition therapy and plant-based nutrition. She educates clients and consumers on how to optimize their health through nutrition.

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