Good Lifestyle

We know why your motivation is currently lacking: the bikini season is still quite distant, it is still cold enough to stay comfortable on the couch and most of your new year resolutions have probably been abandoned. But you'd better prepare for gathering! Whether you were looking for a kick in the pants or not, Mars will rock like a lion healthy to eat with his national nutrition status.

Instead of aggressive weight loss objectives and food revisions as you may have tried in January, we take a totally different approach for the month of March - and we think you are going to love it. Here is the transaction: we have exploited the best nutritionists for their tiny-but powerful nutrition challenges to try every day this month; Everyone should let you feel healthier, thinner and stronger than when you woke up. All you have to do is try the tip or change it to the best of your abilities and resources. Whether you are stimulating your healthy consumption from Get-GO on March 1 or join a random date, try to see how many of these mini-challenges you can register on your calendar during the month! And if you prefer to stay focused on a big goal, there is alwaysMars without meat.

"Use your salad plates instead of your dinner plates and you will be surprised how much less food that you eat overall", suggests Frances Largeman-Roth, RDN, nutrition expert and author ofColor. If you want something sweet, try putting your dessert in a ramekin, which can give the illusion of greater treatment with its compact size. How easy was it? Continue going with more concrete advice forGood habits for healthy diet All the month!

"The oil is a food transformed into pure fat containing more than 2,000 calories per cup," says Julieanna Hever, MS, RD, CPT, a dietician and a plants' author ofThe vegetarian diet andThe complete guide of idiot in herbal nutrition. "Replace vegetable broth or water during preparation and excavation with a Tahini-based vinaigrette for your salad or sauce for your food can save your hundreds and hundreds of calories in one day", suggests -T it.

It's like ranging joy, but for your size. "Get a trash bag, cross your refrigerator and your pantry, and throw all the food expired and the junk food that you know is not good for your health! If it's not at home, you will not eat it Not, "says Celebrity Nutritionist Lisa Defazio, MS, RDN.

"Make yourself the challenge of eating three meals a day, balanced with adequate proteins, complex carbohydrates and healthy greases, as well as two protein snacks (for women) or three protein snacks (for men)," says Caroline CederQuist MD, author ofThe MD factor and founder of bistromd, a research plan for research based on research. "For a medium-sized woman, who, in the United States, 5'4", I recommend 110-120 grams of protein a day. For a man of average height, which, in the United States, 5'11 ", I recommend 130-140 grams of protein a day." To determine what all means and foods can meet these goals, see these26 Best sources of vegetarian proteins!

"Today, eat five portions of vegetables (a cup = a cup of butt, cruered cup) and four portions of fruit (a portion = a small piece of fruit or half cup)," suggests Kimberly Gomer, RD, director Nutrition to PritiKin Longévity Center + Spa. "Promote weight loss, eat vegetables like first dish before your meals. Be creative; eating a minced salad, a fruit salad, roasted vegetables or a large bowl of vegetable soup." Make sure you sneak in some of theseSix best vegetables for weight loss!

Allow Rebecca Lewis, Rd in Hellofresh, a healthy meal delivery kit service, elaborate: "It's hard to eat with force if you rush quickly through a meal to go to next thing. It's even harder to be attentive if you are distracted by an electronic device that steals your food attention. "The challenge?" Take 30 minutes to eat your lunch or dinner. Seriously, set a timer. Do it without your phone, computer, TV, magazine or other distractions. Eat with someone else is encouraged! "

"Most people complain about constipation or not having regular stools. I found a simple solution: consume a probiotic food or drink a day, "said Lisa Hayim, registered dietician and founder of the necessities of the well. "This can go from Greek yogurt to kombucha at a half-cup of miso soup. These probiotics add good bacteria to your gut and help stimulate a healthy gut flora and normal digestion." Try these14 probiotic products that are not yogurt!

"Making a cup of tea, then sipping it slowly, is a great way to integrate a winding period every day. Often, the period after dinner is a period when the stress of the day can accumulate. For Many people. leads to nibble when they are not hungry or difficult to fall asleep, "says Willow Jarosh, MS, RD, CDN, Nutrition C & J." A herbal tea ritual Nocturne is a way to relax, moisturize and relax before going to bed. This night tea time can also be associated with logging as a powerful way of managing healthy stress, without food. "Make the most of the benefits of tea with7 days old flat belly tea! The test panels lost up to 10 pounds in a week!

Look closely at the labels for today and monitor the amount of sodium you consume. "Did you know that a standard jelly entry can have 750 mg of sodium (pay attention to the size of the servition, often more than one serving). And your favorite protein bar can have up to 400 mg of sodium!" Precautions Dr. Tasneem Bhatia, MD, also known as "Dr.Taz", an expert in weight loss and the author ofWhich doctors eat and21-day belly. "Your real daily sodium should be less than 1,500 mg per day."

"The worst thing that could happen is to ruin a meal and resort to cereals for dinner, but the best thing to do is that you discover a new favorite meal you can do!" Exclaimer Janel Funk, MS, RD, LDN, Eatwellwithjanel.com. "Culinary skills take a small practice and the more familiar with home cooking, healthier meals can be!" Allow us to suggest browsing our diversification of the collection ofEasy and healthy recipes. We promise that everyone will ask for a recovery next week.

Well, here is an interesting idea that is well deserved after yesterday's challenge! "I usually challenge customers to eat partly part of the food they believe and practice doing it once a day," says Nan Allison, MS, RD, LDN of Allison Nutrition Consulting, Inc. "J 'have recently challenged a customer to have milk and biscuits every afternoon and helped him feel satisfied and not catch the fast food for dinner. "Not only eating will take care of your senses, Allowing you to take advantage of the treatment more fully, but it will also slow you down to go down and limit the meal.

As tasty and fabulous that it sounds! "In other words, aim to consume two portions of red-color red foods (eg raspberries or red Swiss gettes), orange (for example, mangoes or carrots), yellow (for example lemons or peppers), green (grape or cabbage), blue / purple (blueberry or beets) and white (bananas or onions). Each of these pigments represents hundreds or even thousands of glitches of the disease, immune phytochemistry Immune enhancement, "says Hever.

But no, we do not talk about pulsing your food with a culinary robot. Instead, we are talking about pulses like dried peas, beans, chickpeas and lentils! "These can be easily integrated into any meal of the day", suggests Largeman-Roth. "You can add white beans or chickpeas to smoothies, crack pea puree on bakery products or exchange half of the meat in a recipe with lentils. You will get a healthy dose of protein to Plant base, filling fibers and nutrients such as iron and folate. "Love chickpeas? So you will not want to miss these20 amazing and surprising ways to eat chickpeas!

Today is a robinette, but you can do it! The natural sugar occurring (as in fruits) is a just game, but the hands of the rest of the sweet stuff for 24 hours! "Read your labels and avoid added sugars," says Dr. Taz. "[You will want] Watching hidden sugars in protein bars, protein shakes and healthy gluten-free snacks." Funk elaborates: "While a cookie or a candy here and there is no horrible for you, this experience will help you see which foods in your daily diet contributes added sugars, such as your bread, your cereals, condiments and drinks. " To verify30 easy ways to stop eating so much sugar!

Whether it's bread! And pasta! And ... Make sure it's whole grain! "The majority of us have no problem eating enough grain, it's just that we will not succeed in taking enough whole grains", Comment Erin Palinski-Wade, RD, CDE author ofBelly fat diet for dummies and blogger Flasout. "Whole grains provide a good source of fiber, B vitamins and can even help regulate blood sugar levels and promote a loss of belly fat. For each grain you choose today, do it 100% whole grains. " This means that your cereals, your envelopes, your snacks, your rice at dinner; Once you see how easy it can be and tasty, it will be easy to stick with these long-term swaps. For more help, consult these20 secrets to eat bread without fat.

It's technically a Wednesday today, but you can still channel yourMonday without meat inspiration. "Going without meat for a day a week can improve your health and your environment", Sharing Alexandra Miller, RDN, LDN, Corporate Dieux in Metifast, Inc. "In fact, the US Food Guidelines 2015 indicate that" a diet food higher in the plant Foods based on vegetables, such as vegetables, fruits, whole grains, legumes, nuts and seeds, and lower in calories and animal-based foods are more favorable to health and are associated with a less environmental impact than the current US diet. In addition, research suggests that eating less meat can help control weight and protect certain types of cancer, diabetes and heart disease. "Considering that it is halfway until March, you may have even heard about the challenge of the month; here's how to doMars without meat for meat lovers!

We love Quinoa, but quinoa fatigue is real. "Try a new whole grain, such as Farro, wheat bays or amaranth to add more variety in your rice and pasta directory," suggests funk. "Whole grains are filled with fibers, which is ideal for digestion and feel purer longer. Head to your grocery's refreshment to sample only what you will need for the recipe tonight."

"Take small steps every day to get more omega-3 - we do ourselves and encourage our customers to do it too!" Rave the Nutritional Twins, Lysie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT and AuthorsThe veggie cure of nutrition twins. "More and more research shows that omega-3 fatty acids help keep your heart and brain healthy." And do not forget omega-6s are not twice as good as Omega-3! David Zinczenko, creator to eat this, not that!, Explains in this video on"Do I have to eat omega-6?"

"Most of us eat (or drink!) More than the maximum quantity recommended by the American Heart Association every day (100 Calories for Women and 150 Calories for Men). One of the plus bulk is a sweet drink . Today, cut out these sugar bombs. I think you will find that you will feel better and you have more energy. If the plain water does not suit you, try sparkling water with splashing juice 100% fruit or infuse water with fruits and herbs (such as slices of lime, mint and strawberries) ", offers Sarah-Jane Bedwell, Rd, LDN, a Nashville-based nutritionist and author ofPlan me skinny: plan to lose weight and keep it in just 30 minutes a week.

You will never look again for your plate in the same way: "Follow our rule" Red, Green and Orange "to include a red, green or orange or fruit vegetable with every meal. When you focus on one of these colors each time. Meal, you will get an excellent source of nutrients from the fight against the disease and [a meal] rich in fiber and reduced calories, which is ideal to help maintain a healthy weight and aging of the fight, "suggests The twins of nutrition. "It's easier than you think: do / order omelettes, sandwiches, wraps and burritos with added vegetables; use Nori or lettuce for sandwiches or traditional wraps rather than carbon-rich bread ; oven cooked potatoes with steamed vegetables; and mix with steam canned pumpkin. Gruau and add cinnamon. "

Today's daily challenge takes the jump from the table to your body: "Take a full and profound breathing between each bite. Often, we often hold a tension in our body throughout the day and, as well as from head to the next, it can lead to shallow breathing. Taking a complete and deep breathing (try to breast deeply in your lower abdomen) between each bite of food to slow you down a little and relax some of this voltage that can be sitting in your abdomen, "says Jarosh. "Slow with a deep inspiration between the bites also gives you the opportunity to record with your body with regard to how you feel (hunger? Satisfied? Full?) So you can better base how much you eat on the natural landmarks of your body. " In case you need it, here is some evidence thatMintdonde Eating is the key to weight loss.

Take the NO-DOOK-AFTER-7: 30 P.M. Challenge Today, and you could even realize that you wake up to feel so that you want to be part of your normal routine. "I love this because it really helps you lose weight than the late night is often unhealthy and can make it difficult to loss of books", Comment Mitzi Dulan, RD, author ofThe Pinterest diet: how to pin your thin path And nutritionist of the team for Kansas City Royals.

If you do not read this before it's too late, so double your mini-challenges for tomorrow. "Start your day with a glass of lemon water and a positive meditation for a brilliant perspective," says Lewis. It's actually one of the best tips for getting a flat-fast-fast tray! -Because lemons are a diuretic and help reduce the inflator. Try it, then make sure to avoid these35 things that make you swell If you try to tighten in your skinny jeans or your tight dress for a special occasion this weekend!

This would be difficult to do the whole month, but it is certainly lasting for a day. "For the day, do you want to eat foods that are just one ingredient. For example, if you choose to have oatmeal, find a company, like the Bob Red Moulin that only puts In "oats" without additives on the list of ingredients. Can then combine it with foods like a banana or a cocoa NIB, but avoid foods like granola that can have 10 ingredients (including sugar), "explains Hayim. "Breakfast can be: oats with a banana cooked with water, or three scrambled eggs with mixed greens. Lunch can be a salad (neat of dressings) or cold cut meat. Dinner can be something like a piece of meat or fish (not sauce or salt), a spoon of quinoa and a cuped vegetable. Large snacks are bananas and walnut butter (no sugar or preservative added!). "

"Slash sodium and reduce your risk of developing high blood pressure and heart disease by replacing sodium with spices and with lemon", suggests nutrition twins. "For example, try curcuma on your eggs; cinnamon in yourNight oats; Rosemary and Oregano on your chicken; Black pepper and lemon on your fish and your cumin in your rice. We love this because it's a good healthy way to strengthen the flavor while fighting a bloat that accompanies salt! "

It sounds pretty simple, but it's easy to forget when we are in a connection or eat. "Get a portion of green in at least once a day, if not twice. Being healthy can be discouraging. Often we focus on macronutrients such as the amount of carbohydrates, protein and fat that we eat and Let's forget to look at nutrients and fibers, "commented Hayim." Greens are essential to help alkaline, digestion and nourish cells. I encourage my clients to get a green in any way they can: spirulina / chlorella in asmoothie; Kale in a salad or sandwich; Even attic of green beans or peas of raw sugar. "

Desktime = lunch? Guilty ... usually. But not today! "Do not allow you to eat while sitting at the table or central island of your kitchen", suggests Dulan (a table in the office is good too; simply avoid your office for the day). "It helps prevent unconscious consumption that can be a common problem." Make sure that distractions such as TVs, smartphones and computers are out of sight too. Bedwell adds: "Studies show that we eat more and are less satisfied when we are distracted. You will probably discover that you naturally eat less and enjoy your food more when you eat with force. As a bonus, you will find that you are going Connect to your loved ones when you eat with joy together. "

Today's mission: "Make sure all your snacks contain both fibers and proteins for nutrients, satiety and stable blood glucose and energy levels," say nutritional twins. "The pistachios are one of our favorite Go-Tos, because they are crunchy and satisfactory and yar one of the lowest low calorie nuts, and among the highest protein and fiber. We love This advice because it prevents people from turning cookies or chips for snacks while also helping them reduce calories so that they may seem more skinny. "Do not miss these30 high fiber foods that should be in your diet As you think of your potential combos!

"Stable footboard foods are often high in the types of ingredients we want to avoid (sugar, saturated fats and sodium) as they are used for food to last long on the shelf," says Lewis. "Not to mention that most of the remaining ingredients are highly transformed or full of conservatives. The best way to help you eat more fruits / vegetables (and therefore fibers) is to avoid these types of food. Cooking at the House is encouraged! "

"For example, rather than a grab-n-go munchie snack, choose Pistachios in Shell, because you will need to slow down and remove the shells yourself; more, this can help you mistake yourself fully because the speeds can provide a visual tail. Potential portions Curbs, "advises
Jackie Newgent, RDN, Culinary Nutritionist and Author ofThe entirely natural cookbook of diabetes. "As a bonus, you will get fibers and proteins in Pistachios - a combination that nutritionists like myself like to recommend helping to stimulate satiety."

Have we mentioned that you should hydrate? Today, do it your Mo to turn on H2O as a Rockstar. The recommended amount is 64 ounces, or eight glasses of eight ounces of water each a day, FYI. "Drink water instead of soda, tea, lemonade or other drinks that you usually drink. The morning coffee is fine, but other than that, drink water with meals and all along of the day ", suggests Defazio. Even just stick to this goal for a day can be a huge accomplishment and make you feel good." Calories of drinks contribute to weight gain, just like food, and water You better hydrate than any other drink. To the water, you areCut on your calories and sugar intake, "to be added adds.