5 Tips for a Healthy 2022
Coming out of a holiday season isn't always easy and it can be a drag holding yourself accountable to your resolutions. Whether it's changing a diet, adding a healthy habit, or switching up a routine from last year, we want our whole tribe to succeed and want to be a part of your journey to a healthier you in 2022! Keep reading below for some tips from the Caveman team on how to keep your eyes on the prize this year.
Here are five tips to help you begin your journey to healthier, or “clean eating”. And like any other changes, start small and build up to including more of the tips at your own pace:
1. Eat real food
Choose foods that are as close to their natural state as possible, like fruits, vegetables, lean protein, nuts, seeds, and healthy fats that are freshly made and have little or no preservatives or artificial ingredients added to them.
2. Limit highly processed foods
This includes most fast foods, fried foods, and foods and sauces that can sit on a shelf for a long time. It also includes refined foods that are made from white flour and are usually high in sodium or sugar, like bread, pasta, packaged rice, canned soups, chips, crackers, pastries, cookies, and other baked goods. Some foods do require a small amount of processing to get them safely to your grocery store. Be sure to include these foods in your daily choices, especially during the winter. For example, frozen fruits and vegetables are great to have available, even when they’re not in season. Strawberries, blackberries and blueberries are full of nutrition and great to eat year-round, but not easy to find fresh in the wintertime. An added benefit of frozen fruits and vegetables is that the flash-freezing process, locks in the vitamins and minerals so they’re still available when you eat them weeks or months later. Even some frozen meals can be clean and healthy if the ingredient list is mostly whole food ingredients and the sodium isn’t too high.
And you don't have to put clean eating on hold when you're on the go. After all, our lives are busy, so we need options we can eat on-the-run. Look for snacks that have real food ingredients and no artificial colors, flavors, or preservatives. Here are a few of our favorites:
- Apple or celery with almond butter
- Caveman Protein Bar or Grain Free Granola Bar
- Caveman meat snacks
- Nuts and dried or freeze-dried fruit
- Hard-boiled eggs
- Homemade energy bites
- Breakfast egg & sausage cups
3. Drink plenty of water
Our bodies are made up of about 60% water that needs replacing daily. Being well-hydrated helps the body digest and absorb food better. Water also helps keep skin looking healthy and muscles energized when exercising. Be sure to choose water that is free of sugar, artificial sweeteners and additives. Here are a few tips to help you drink more water:
- Add sliced cucumber, orange, lemon, or lime to your water bottle to infuse flavor naturally.
- Drink water with each meal and snack.
- Keep a water bottle at your desk, in your car, and in your backpack or purse.
- Eat plenty of fruits and vegetables with high water content. As much as 20% of our fluid intake comes from food. Examples: watermelon, strawberries, peaches, oranges, cucumbers, zucchini, celery, tomatoes, and bell peppers.
4. Get the right balance of carbs, protein, and fat
Aim to include carbohydrates, lean protein, and healthy fat in every meal. These are known as macronutrients. Eating them together will help you stay full longer and help you get the nutrition you need each day. Examples of foods to include:
- Carbohydrates: fruits and vegetables
- Lean protein: chicken, turkey, eggs, fish, seafood, lean pork and lean beef
- Healthy fats: nuts, seeds, nut butters, avocado, olives, olive oil, avocado oil, sesame oil and walnut oil
Try these meals to get all 3 macronutrients:
- Breakfast: Vegetable Frittata with a side of fruit salad
- Lunch: Chicken-Cauliflower Rice Bowl topped with chopped almonds
- Dinner: Al Pastor with Peach Salsa and a tossed green salad
5. Enjoy delicious food
Clean eating should taste delicious, satisfying, and help you feel healthy and energetic. The truth is, when meals and snacks don’t taste good, we stop eating them and go back to old eating habits. But when food and snacks are delicious, we’re motivated to keep those small, healthy changes going for the long-term. Try one of these delicious Caveman Foods snacks next time you’re eating clean on-the-go!
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