Staying Strong - страница 11

Instructions:

‣ Peel the banana and add it to a blender.

‣ Add the frozen mixed berries, spinach, Greek yogurt, and almond milk.

‣ Blend all the ingredients together until smooth.

‣ If the smoothie is too thick, you can add more almond milk to thin it out.

‣ Pour the smoothie into a glass and enjoy!

You can also add other ingredients to customize your smoothie, such as chia seeds, flaxseed, honey, or other fruits and vegetables.

Remember, portion control is key when it comes to snacking. Stick to the recommended serving size and avoid mindlessly snacking throughout the day.

• Limit fast food and takeout:

Fast food and takeout meals are often high in calories, unhealthy fats, and sodium. Limit your intake of these foods and choose healthier options whenever possible.

Below are some suggestions for reducing your consumption of fast food and takeout:

‣ Plan ahead: Plan your meals for the week in advance, and make sure you have all the ingredients you need. This will make it easier to avoid the temptation of ordering takeout.

‣ Cook in batches: Cook in large batches, so you have leftovers to eat for lunch or dinner the next day.

‣ Keep healthy snacks on hand: When you have healthy snacks like fruit, nuts, or veggies on hand, you'll be less likely to reach for fast food or takeout when hunger strikes.

‣ Use meal delivery services: If you don't have time to cook, consider using a meal delivery service that offers healthy options.

‣ Choose healthier options when eating out: If you do decide to eat out, choose healthier options like salads, grilled chicken, or vegetable stir-fries.

‣ Cook your favorite takeout meals at home: Experiment with recipes and try making your favorite takeout meals at home with healthier ingredients. This way, you can control the ingredients and make them healthier.

‣ Be mindful of portion sizes: Even healthy foods can be unhealthy in excess. Be mindful of portion sizes and aim to fill half your plate with fruits and vegetables, one quarter with lean protein, and one quarter with whole grains.

By limiting your intake of processed and high-fat foods, you can reduce your risk of weight gain and other health issues, and support optimal physical health through self-care.

Can it be funny? Sure, here are some funny ways to remember to limit processed and high-fat foods:

✓ "I'm not anti-junk food, I'm pro-health food!" – A funny way to remind yourself that it's okay to indulge in junk food occasionally, but overall, you should focus on eating nutrient-dense foods.

✓ "Don't be a trash can!" – A humorous reminder to avoid filling your body with processed and unhealthy foods that can make you feel like a garbage can.

✓ "Friends don't let friends eat junk food." – A funny way to remind yourself and your friends to make healthier food choices together.

✓ "Eat the rainbow, not just beige!" – A playful reminder to eat a variety of colorful fruits and vegetables, instead of relying on beige processed foods.

✓ "If it has a mascot, it's probably not good for you!" – A silly way to remind yourself that many processed foods marketed towards kids are often high in sugar and unhealthy fats.

Remembering these fun little sayings can help you stay motivated and on track with your healthy eating goals, and promote physical health through self-care.