Small Changes Big Difference

I’m the oldest of three children and being six years older than my youngest sibling, it’s a welcome revelation to recognize we’ve hit common ground. This past weekend, my sister came home and we talked about the challenge of maintaining healthy eating habits. She recently graduated from college and doesn't have a strong skill set for cooking at home or prepping lunches. In fact, her latest “healthy” habit is ordering a Subway footlong, then eating half of it for lunch and the other half for dinner.

At the risk of sounding like an overbearing parent, I told her that while her intentions were good, the reality is that sandwich isn't actually good for our digestive system. My brother then started to ask questions about what he could order as takeout or prepare ahead of time to prevent the inevitable 3 p.m. food coma. I happen to have a real love of food and nutrition, so we started brainstorming about different foods and preparation tips to carry into the following work week.

I�m no expert in this field, but as we continue to discuss health and wellness, I feel inclined to share some of my favorite tidbits to help navigate the grocery store.


Did you know that grapefruit is high in fiber and low in calories? It offers a ton of vitamins and is even said to kick-start your metabolism in the morning.

Chia seeds were a staple in the diet of the ancient Mayans and are full of omega-3s, providing a natural energy boost.

Don't be afraid of the breakfast shake! Mix fruit (bananas and blueberries work best) with some mint and lemon or lime before throwing in your favorite greens.


Want a healthier alternative to chicken salad? Swap out the mayonnaise for nonfat Greek yogurt and use a whole wheat sprouted wrap.

Tuna fish is your friend; it's full of protein and omega-3s. I love to create a tuna salad made with olive oil, capers, fresh tomatoes, salt and pepper mixed with some greens.

Poaching is actually a pretty easy cooking method once you look up the technique. I love to poach a filet of salmon the night before, let it cool and then place it in the fridge for lunch the next day. You can take your chilled salmon and place it on a bed of greens with fresh tomatoes, Greek yogurt with dill and maybe some sliced avocado on the side.


Roasting is a good option for those who like to multitask. You can take almost any vegetable and mix it with some olive oil, salt, pepper and maybe another herb or spice mix to add additional flavor. Then place the tossed mixture in a baking dish for 30 to 45 minutes, while you do some laundry or catch up on emails.

Many nutritional experts recommend eating a vegetarian diet once a week, allowing your system to cleanse and ease the digestion tract. Try something with lentils to keep it hearty.

Pasta is an easy dinner since it cooks quickly. Take all of the ingredients you would normally use to make a hearty pasta dish and swap out those traditional noodles for sauteed spinach or soba noodles.

Making small changes in your eating habits can have a pretty significant impact. I am always weary of prepackaged foods and the cooking methods used at a lot of restaurants. So, just take the time to do some homework and learn more about the food you eat.

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