6 Ways to Renew Your Motivation6 Ways to Renew Your Motivation

Source: MyFoodDiary.com

Renew Your Motivation

Motivation can fluctuate as you work towards your goals. Each day, you are changing. As a result, the same things that motivated you in the beginning may no longer spark your interest. If you find that your excitement for exercise and healthy eating is dwindling, it’s time to find a new source for motivation.

Pick an Unfamiliar Goal

Losing weight, toning up, and gaining muscle are familiar goals for most people. Unfortunately, they are rarely enough to keep you going, even after seeing progress. A goal that forces you to step out of your comfort zone is what you need to truly get excited about healthy activities. Sign up for a special cooking class or technique like making sushi, Thai cooking, gluten-free baking, or vegetarian cooking. Pick an exercise that you've always wanted to to try, and set a goal that finally makes you take the first step. Conquer a hike on a well-known trail, or add swimming and biking to your routine and sign up for a triathlon.

Seek Out Group Support

Everyone needs support to stick with healthy habits. You don’t have to exercise with someone everyday, but checking in with others and discussing your progress keeps you motivated and on track. Sharing tips and tricks with others and gathering new ideas keeps things interesting. Find groups that meet regularly to hike, play a sport, or join a health and fitness book club. Sharing your success helps you refocus on what is important so that you can maintain your progress.

Plan a Healthy Month on the Calendar

Brainstorm some healthy activities that you enjoy. Create a calendar, and assign one of these activities to each day. They might include things like do yoga for 30 minutes in the morning, relax and read a book for 15 minutes, stretch at the office, or cook a new vegetable. These mini-goals will keep you looking forward to something new each day. Ask friends to join you, and consider adding a healthy reward for accomplishing everything at the end of each week or the month.

Book a Self-care Day

Plan a day from start to finish that includes all of the healthy activities you love. Put it on your calendar, and reserve this time for yourself to reflect on your progress and your goals. A healthy day might include taking an early morning nature walk followed by a visit to your favorite coffee shop for reading. Next, make a healthy lunch at home and then schedule a massage, or do something that makes you laugh, like seeing the latest comedy. End the day with a healthy dinner and a calming meditation or yoga practice. A day spent taking care of yourself can refresh your outlook and renew your motivation.

Make a Change

Think of one change you can make that would switch up your normal routine. Maybe you swap evening workouts for morning workouts, add a group exercise class to your program, or eat fish at least three nights a week. These minor changes can get you out of a rut and renew your excitement about a healthy lifestyle.

Cleanse and Purge

This kind of cleansing and purging has nothing to do with your eating plan. It’s about simplifying your life so that you can focus on the things that improve your health. Donate old clothes that no longer fit, and get rid of old tennis shoes that are worn out. Clutter can cause stress, which influences emotional eating. Clean your office, rearrange your workout room, and get organized. A fresh environment can lift your mood and renew your motivation.

Nutritious Greens to TryNutritious Greens to Try

Source: MyFoodDiary.com

Nutritious Greens - Bok Choy

Bok choy

If you find yourself using the same leafy greens over and over, it's time to branch out and incorporate new greens into your healthy eating plan. The greens in this list are full of flavor, and they can be used in a variety of ways.

Bok Choy

Like many leafy greens, the Asian vegetable bok choy is part of the cruciferous family. This means that it is packed with unique antioxidants that are known for their anti-cancer properties. Thinly slice bok choy, and add it to your salads, or stir it into a healthy vegetable fried rice .

Beet greens

When compared to other leafy greens, beet greens are one of the best sources for potassium. They also contain vitamins A and K. Try adding beet greens as a filling for warm sandwiches in place of spinach or arugula.

Chard

Chard supplies vitamins A and K as well as magnesium. Chard ranges in color from true green leaves to stalks that are purple, pink or yellow that fade into dark green leaves. Chopped chard leaves are delicious when added to an omelet or sautéed with garlic and lemon for a quick side dish.

Turnip greens

Tender turnip greens are a source for calcium and vitamins A, C and K. They cook quickly so you can easily sauté them in garlic and olive oil for a healthy side dish, or stir the sliced greens into a vegetable soup about 5 minutes before serving.

Mustard greens

Mustard greens are similar to turnip greens in nutrition, offering calcium and vitamins A, C and K. These greens have a unique peppery taste that can add a whole new flavor to healthy dishes. Chop and sauté mustard greens with a milder green like kale to balance the flavor. Mustard greens are also delicious in Asian-inspired dishes like stir-fried minced pork or tofu with vegetables.

Warm Grapefruit with Almonds and Cinnamon RecipeWarm Grapefruit with Almonds and Cinnamon

Source: MyFoodDiary.com

Warm Grapefruit with Almonds and Cinnamon

Grapefruit is full of vitamin C, and the red variety is also loaded with the antioxidant lycopene. This warm red grapefruit is dressed up with a sprinkle of delicious toppings.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
109
Calories
% Daily Value*
6%
Total Fat 3.9g
1%Saturated Fat 0.2g
Trans Fat 0g
0%
Cholesterol 0mg
0%
Sodium 0mg
6%
Total Carbohydrate 18.6g
10%
Dietary Fiber 2.8g
Sugars 12.7g
Protein 2.7g
Vitamin C 64%Vitamin A 28%
Iron 2%Calcium 5%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 2 servings

Preparation time: 5 minutes

Baking time: 7 minutes

Ingredients

  • 1 red grapefruit, halved
  • 2 tbsp sliced almonds
  • 2 tsp raw sugar
  • ¼ tsp cinnamon

Directions

  1. Preheat the broiler on high. Place the grapefruit halves cut-side up on a baking sheet.
  2. In a small dish, stir together the almonds, sugar and cinnamon. Spoon an equal amount of the topping over each grapefruit half.
  3. Broil for 5 to 7 minutes, until the topping begins to brown and the fruit is plump and warm.

Shortcuts for Healthy CookingShortcuts for Healthy Cooking

Source: MyFoodDiary.com

Shortcuts for Healthy Cooking

Cooking your meals gives you better control of your nutrient intake, but it can be time- consuming. Don’t give up! You can get wholesome, nutritious food on the table with these shortcuts for healthy cooking.

Prep when you return from the store.

As soon as you unpack your groceries, grab the cutting board, knives and storage containers. Half of cooking is preparation, and you can save time on a busy night by having your ingredients ready to go. It is true that some fruits and vegetables may lose nutrients when they are cut, but this approach is better than swinging in the drive-through when you are pressed for time.

Chop up bell peppers and onions to make fajitas. Make cucumber slices, carrot sticks and celery sticks to snack on with hummus or Greek yogurt dip. Chop up mixed greens and store them in a bowl for quick salads throughout the week. Cut broccoli, cauliflower and Brussels sprouts so you can quickly season and roast them for an easy side dish.

Rinse away sodium in canned foods.

Canned foods make cooking easier, but excess sodium in beans and vegetables can be a problem. Rinsing canned foods and draining the liquid can drastically cut the sodium levels. Research shows that rinsing canned beans can reduce the sodium content up to 40 percent.

Get a spray bottle for oils.

When heart-healthy oils are turned into a spray, they can be used in many different ways. Spray oils can be used to lightly dress salads, to coat vegetables before roasting, and to grease casserole dishes and muffin pans. Invest in a spray bottle with a pump that allows you to turn your favorite healthy oil into an easy-to-spray mist.

Buy pre-chopped toppings.

Toppings like nuts and dried fruits add flavor without excess calories when they are finely chopped and evenly distributed throughout your salad or side dish. Look for pre-chopped versions of these ingredients to save time during cooking.

Make the sides.

Side dishes provide an opportunity to boost your nutrient intake. If you are pressed for time, consider turning to a pre-made main course. Many delis carry pre-made burgers, veggie patties, and rotisserie chicken. Check ingredient lists to make sure these foods are not loaded with unhealthy ingredients, but otherwise, this little bit of help can save you time in the kitchen. Once the main course is taken care of, you can concentrate on making fresh greens, roasted vegetables and cold grain salads to keep your meals packed with nutrients.

Ways to HydrateWays to Hydrate

Source: MyFoodDiary.com

Ways to Hydrate

Hydration is important for almost every function in the body from your heart pumping blood to using your muscles for movement. Letting yourself get dehydrated can zap your energy and leave you sluggish and unmotivated. There is more than one way to give your body the fluid it needs. Use a combination of these foods and drinks to stay hydrated.

Water

Water is by far the best way to hydrate. While drinking too much can have a negative impact, sipping water throughout the day and drinking it with your meal is a great way to boost hydration and cut calories.

Sparkling Flavored Water

If you find plain water boring and have a difficult time cutting out sodas, try sparkling flavored waters. Look for calorie-free waters with natural flavors and no added sugars or artificial sweeteners. They can be a great substitute for plain water when you need something with a little flavor and fizz.

100% Fruit Juice

Choose your juices wisely, because many are high in calories. But this doesn’t mean that all juices are bad. Many 100% juices are rich in antioxidants, such as pomegranate juice and tart cherry juice. Tart cherry juice has also been associated with reducing muscle soreness. Keep servings small and use juice as a treat and a healthy way to to satisfy a sweet craving.

Decaffeinated Tea

Whether it’s a tall glass of unsweetened iced tea or a cup of hot tea, the main ingredient is water. Teas can serve as a source of hydration and make a good alternative when you get tired of plain water. For even more flavor, look for fruit and spice infused decaffeinated teas without added sweeteners.

Fruit and Vegetables

Hydration doesn’t only come from drinks. Many fruits and vegetables are mostly water. Berries, watermelon, citrus, tomatoes, zucchini, cucumber, radishes, and celery are just a few examples that are high in water content.

Sources

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