Helpful Tips For Your Best Health:

Make one small permanent change! We hope you will strive each week to make just one small permanent change to Optimize your life, whether it is to park further away from a store to get a few extra steps in or maybe choose unsweetened tea vs sweet tea this time. Moderation is the key. Stay active, and make little permanent changes. Your goal should be your own version of "10,000 steps a day." Aim for it every day! Some days you won't reach your goal, and that's OK! Get it the next day and keep making progress! You can use an Apple watch, Fitbit, Phone App, and other things to track your activity! This is how you hold yourself accountable.

MEAL PREP! One of the best ideas we have heard from our patients is meal prepping each week. Find a day that is convenient for you and then meal prep. Try cooking up a 'go-to" protein, such as chicken breasts in an instant pot, maybe 6-8 breasts with chicken bone broth to give extra protein, and your favorite seasoning. You would add enough broth into the InstaPot almost covering the chicken and then pressure cook on high for at least 22 minutes. Let it cool down, shred the chicken, and then store in a large glass storage container. You now have a protein to go with veggies, on a salad, low carb tortilla, or maybe over baked cauliflower (https://thealmondeater.com/cheesy-cauliflower-bake/). The possibilities are endless. Another idea is to get a few pounds of ground turkey and cook it up as a healthy protein choice. The great thing about protein is it keeps you full longer. We use taco seasoning and beef bone broth when cooking this meat. We also love seafood, all kinds, most recently I sauteed swordfish topped with fresh salsa or baked flounder with diced pickled jalapenos, fresh lemon and balsamic glaze , or come up with your own delights!

Invest in glass storage containers for your fridge. Let's face it, we are a visual world so when you can see your food choices, it helps and it also keeps your produce fresh. Go ahead, as a part of your prep, cut up veggies and certain fruits to have them on hand to help make wise choices. We are always on the go and need food to be readily accessible. Cut-up cucumbers, red onions, chives, peppers (green and banana or sweet), broccoli, celery, and mushrooms. Have some fat-free dressings or dips around for snacking. Greek Yogurt is also great for snacking. For fruits, choose blueberries, cantaloupe, and strawberries.

Stock your house with smaller plates (8 or 9in plates). Sounds silly, but retrain your brain on portion sizes. Focus on food quality and not quantity. High healthy protein and healthy sides, think fresh!

Protein bars for those on the go.
https://honehealth.com/edge/nutrition/quest-protein-bar/ Quest bars are very popular, but you will see the following link that discusses a strong dislike to the Quest bars and has other recommendations.