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Healthy Habits

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Healthy Habits

Healthy Habits is dedicated to promote health, wellness and self worth! 🍎🏋️‍♀️🥗 Welcome to Healthy Habits! Stay inspired and stay well! Healthy Habits 🥦

A page dedicated to guiding others on a transformative journey towards a balanced and thriving life. Our philosophy is rooted in the belief that true well-being encompasses not only physical health but also mental clarity and emotional harmony. Through this platform, we aim to share evidence-based insights, practical tips, and uplifting inspiration to help you make sustainable lifestyle choices. Healthy Habits believes in the power of nourishing foods, rejuvenating movement, and mindfulness practices to nurture the body and soul. Join us as we explore the intricacies of self-care, delve into the science of nutrition, and unlock the secrets of cultivating a positive mindset. Whether you're taking your first steps on the path to wellness or seeking to deepen your understanding, Healthy Habits is here to support you every step of the way. Let's embark on this enriching journey together and create a life filled with vitality, joy, and wholehearted well-being.

02/29/2024

Here's a fun fact about Kiwi! 🥝

Kiwi fruit skin is edible and is loaded with fiber and vitamin C!
Often we only consume the green part of Kiwifruit but did you know that the skin is edible too and is rich in vitamin E, vitamin C and fibre? δ-tocomonoenol is the type of Vitamin E found in the skin of kiwifruit and has antioxidant properties. One might not like the hairy texture of the skin but scrubbing it gently with a clean towel or spoon will improve the texture.

02/28/2024

Here's a fun fact about strength training! 💪

For every pound of muscle gained, the body burns 50 extra calories every day. So make sure you integrate strength training in your routine to help reach your goals!

02/22/2024

Choose free range eggs for lower cholesterol! 🥚

Free range , cage – free eggs have 1/3 less cholesterol, ¼ less saturated fat , 2x more omega – 3s, 3x more, vitamin E, 7x more beta – carotene than the commercially – produced variety .

02/20/2024

Here's a fun fact about a breakfast favorite, oatmeal! 🥣

Did you know, oatmeal provides a serotonin boost to relax the brain and improve your mood?! Oat is a complex carb because when it goes into your system it slowly and steadily releases energy that can help keep you energized throughout the day. It is also rich in serotonin that helps give the brain a boost lift your mood.

02/15/2024

A healthy lunch option can include a balance of protein, carbohydrates, healthy fats, and plenty of vegetables. Here's a simple and nutritious lunch idea:

Grilled Chicken Salad: 🥗

Ingredients:

Grilled chicken breast, sliced
Mixed salad greens (spinach, arugula, lettuce)
Cherry tomatoes, halved
Cucumber, sliced
Bell peppers, sliced
Red onion, thinly sliced
Avocado, sliced
Olive oil
Balsamic vinegar
Salt and pepper to taste
Optional: seeds (such as sunflower or pumpkin seeds) or nuts (such as almonds or walnuts) for added crunch

Instructions:

1. Start by grilling the chicken breast until cooked through. Season with salt and pepper while grilling. Allow the chicken to cool slightly before slicing it.

2. Assemble your salad by arranging a bed of mixed salad greens on a plate or in a bowl.

3. Add cherry tomatoes, cucumber slices, bell peppers, red onion slices, and avocado slices on top of the greens.

4. Place the sliced grilled chicken on top of the salad.

5. Drizzle with olive oil and balsamic vinegar. Season with salt and pepper to taste.

6. If desired, sprinkle some seeds or nuts on top for added texture and nutrition.

This grilled chicken salad is not only delicious but also provides a good balance of protein, healthy fats, and a variety of vitamins and minerals from the vegetables. It's a satisfying and nutritious lunch option that will keep you energized throughout the day.

02/13/2024

Always on the go?! Here's a healthy and quick option to fuel you during your busy day!

Banana Nut Muffins: 🍌

Ingredients:

2 ripe bananas, mashed
1/4 cup honey or maple syrup
1/4 cup unsweetened applesauce
1/4 cup Greek yogurt
1/4 cup almond milk (or any milk of your choice)
1 teaspoon vanilla extract
1 1/2 cups whole wheat flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup chopped walnuts or pecans

Instructions:

1. Preheat your oven to 350°F (175°C). Line a muffin tin with paper liners or grease the cups with cooking spray.

2. In a large mixing bowl, combine the mashed bananas, honey or maple syrup, applesauce, Greek yogurt, almond milk, and vanilla extract. Mix until well combined.

3. In a separate bowl, whisk together the whole wheat flour, baking powder, baking soda, cinnamon, and salt.

4. Gradually add the dry ingredients to the wet ingredients, stirring until just combined. Be careful not to overmix.

5. Gently fold in the chopped walnuts or pecans until evenly distributed throughout the batter.

6. Spoon the batter into the prepared muffin cups, filling each about 3/4 full.

7. Optional: sprinkle a few extra chopped nuts on top of each muffin for added texture.

8. Bake in the preheated oven for 18-20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

9. Remove the muffins from the oven and allow them to cool in the pan for a few minutes before transferring to a wire rack to cool completely.

These banana nut muffins are moist, flavorful, and packed with nutritious ingredients like bananas, Greek yogurt, and whole wheat flour. They make a perfect grab-and-go breakfast or snack option. Enjoy!

02/08/2024

Here's a fun fact: Did you know mangos are the most consumed fruit in the world?!

1 cup of sliced mangos provides 100 calories with 3 grams of fiber (a good source) and 100% of your daily vitamin C needs. It is also a good source of vitamin B6, vitamin A, and folate.

02/06/2024

Need a healthy on-the-go snack?! Give pumpkin seeds a try! Pumpkin seeds are great for a quick snack, and they contain protein and some other valuable nutrients.

One ounce (28 g) of pumpkin seeds contains 5 g of protein and significant amounts of fiber, magnesium, zinc, and polyunsaturated fatty acids. These seeds also provide disease-fighting antioxidants, including vitamin E and carotenoids.

Some evidence suggests that eating pumpkin seeds may help prevent certain cancers, while their healthy fat content may benefit heart health.

Furthermore, their protein and fiber content makes them a great snack to curb hunger until you’re able to eat a full meal. You can eat them raw or try roasting them with some spices.

02/01/2024

Did you know, exercise can improve your focus, concentration, memory and even brain function?! As blood pumps to the brain during physical activity, it can help us think more clearly, leaving us feeling more focused after a workout. Exercise also increases the size of the hippocampus – the part of the brain responsible for memory – as well as the connections between nerve cells in the brain, helping guard against brain injury and disease. 🧠

01/31/2024

Today, let's talk blueberries! Did you know that blueberries are often considered a "superfood"? They are not only delicious but also packed with antioxidants, vitamins, and fiber. The antioxidants in blueberries, specifically anthocyanins, have been linked to various health benefits, including improved cognitive function and reduced oxidative stress.

Additionally, despite their sweet taste, blueberries are relatively low in calories, making them a nutritious and satisfying snack. So, the next time you enjoy a handful of blueberries, you're not only treating your taste buds but also giving your body a dose of health-promoting nutrients! 💙

01/30/2024

A lunch break workout is a great way to stay active and energize yourself for the rest of the day. Here's a quick and effective workout that you can do during your lunch break! This routine can be modified based on your fitness level and the time available:

1. Warm-Up (5 minutes):

- Jumping jacks: 1 minute
- High knees: 1 minute
- Arm circles: 1 minute
- Leg swings: 1 minute (30 seconds each leg)
- Bodyweight squats: 1 minute

2. Main Workout (15-20 minutes): Perform each exercise for 1 minute, and then take a 30-second rest before moving on to the next exercise.

- Bodyweight squats: Stand with feet shoulder-width apart, push your hips back, bend your knees, and lower your body as far as you can.

- Push-ups: Keep your body in a straight line from head to heels as you lower your chest to the ground and push back up.

- Plank: Hold a plank position with your body in a straight line from head to heels. Engage your core and hold for one minute.

- Lunges: Step forward with one foot, lower your body until both knees are bent at a 90-degree angle, then push back up.

- Tricep dips: Use a sturdy chair or bench. Facing away from it, place your hands on the edge, slide your bottom off the edge, and lower your body down by bending your elbows.

- Jumping jacks: Return to this cardio exercise to elevate your heart rate.

3. Cool Down (5 minutes):

4. Deep breathing: Spend a few minutes focusing on deep, slow breaths to help lower your heart rate.

5. Stretching: Stretch your major muscle groups, paying extra attention to areas that feel tight.

Remember to stay hydrated and listen to your body. If you have any health concerns or limitations, it's advisable to consult with a fitness professional or healthcare provider before starting a new workout routine. Adjust the intensity and duration based on your fitness level and the time available during your lunch break.

01/25/2024

Here's a fun fact: Did you know, Broccoli contains twice the vitamin C of an orange and almost as much calcium as whole milk?! The calcium is also better absorbed.🍊🥦

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