Category: Healthylife® Weigh

As you explore the pros and cons of making changes, consider how eating and exercise habits affect your body on a daily basis. These can provide clues to how your system is working. A serious nutrition deficiency can only be determined by your doctor, but there are ways to assess your nutritional health on a day-to-day basis.

Dry skin & hairmay be caused by a deficit of healthy fats or a lack of B vitamins.

Premature aging(wrinkles, sagging, dark spots, and dull skin) can reveal the body’s natural repair processes are being overwhelmed by poor lifestyle habits.

Urinecolor can reveal dehydration or other problems in your intestines and kidneys.

Eczemamay be linked to food allergies and/or food sensitivities, microbial imbalances, or gut-level irritations. Some research suggests that eating processed foods can cause inflammation which may lead to inflammatory disorders, like eczema.

Nailsthat are weak or splitting could be due to a deficiency in vitamin A, vitamin C, or biotin, a B vitamin.

Eye healthcan be hurt by a deficiency in vitamins C and E, zinc, lutein, and omega-3 fatty acids.

Mood & energymay suffer if you are not giving your body enough fuel. You may feel cranky and easily irritated. Eating very sugary foods can also trigger headaches, discomfort, and tiredness as blood sugar spikes and drops sharply.

Regular bowel movementsmay be a worry for you. How easy or difficult it is for you to clear toxic waste from your body can reveal clues about your fiber intake, hydration, and absorption of nutrients. Certain foods may also be more difficult for you to digest, leading to stomach pain and problems going to the bathroom.

Benefits to healthy eating and exercise go beyond reducing long-term health risks. What you put in your body affects how you look and feel right now!

Breakfast basics

Choose foods high in protein and nutrient-dense carbohydrates, such as whole grains, low-fat dairy and whole fruit. This could include re-heating leftovers.

Adding more vegetables

*  Add an extra cup of chopped veggies into your favorite omelet, soup, casserole, or whole grain pasta or brown rice dish.

*  Add slices of cucumber, peppers, or onions to a sandwich.

*  Add veggies as a filling in a burrito or quesadilla. Top a pizza with veggies.

*  Shred carrots, zucchini, or an apple into muffins or other baked goods.

*  Use fruits and vegetables, such as unsweetened apple sauce or avocado to replace some of the saturated fat and sugar in a recipe.

*  Blend greens into a smoothie.

*  Grill vegetable kabobs, such as tomatoes, green peppers, and mushrooms.

Adding more fruits

*  Fruit makes a great to-go snack. Pack a banana, apple or grapes, or any kind of dried fruit.

*  Add crushed pineapple to coleslaw.

*  Add fruit to your salad, such as dried cranberries, raisins, or chopped apple.

*  Make fruit the center of dessert, such as cut-up or whole berries, chunks of citrus fruit, or sliced bananas.

Meal ideas

Focus on entrees with less meat, more vegetables and more whole grains.

*  Pasta or rice with lean ground turkey or garbanzo beans, variety of chopped veggies and tomato sauce.

*  Large salad with greens, chopped vegetables, lean meat or seafood, and legumes (e.g. garbanzo or kidney). Top with an oil and vinegar dressing.

*  Stir-fry with 3-4 kinds of sliced vegetables, chicken breast or extra firm tofu, and brown rice or whole grain couscous. Season with garlic, ginger and low-sodium soy sauce.

*  Soup with beans or lentils, chopped vegetables, and instant barley.

Snack ideas

*  Peanut butter + apple slices, celery sticks, or whole grain crackers

*  Hummus + sliced veggies (carrots, cucumber, string beans)

*  String cheese and whole grain crackers or fruit

*  Homemade granola bars

*  Homemade trail mix with whole grain cereal, seeds, nuts and dried fruit

*  Plain yogurt with sliced fruit or berries

*  Whole grain cereal with low-fat milk

*  Homemade smoothie with whole fruit and plain yogurt