Preparing meals during camping can be challenging. You have a limited food supply and, in many cases, even more limited kitchen equipment. 

Because of this, you can resort to simple ways of preparing food, such as boiling, grilling, and blanching. Apart from this, you can prepare easy-to-make meals to maximize your time outdoors.

Supposedly, you’ve faced difficulties deciding what meals to prepare during camping. In that case, you may need to research meals that only require a few steps, ingredients, and utensils. 

For that purpose, here’s an article to help you with that. Read on to find out more!

1. Johnnycakes

They are pancakes with added cornmeal. This meal is a perfect partner with a good coffee while camping. You’d only need flour, eggs, milk, water, and baking powder in preparing the meal. Add salt to taste. In a bowl, combine and stir all of the ingredients. Then, grease a hot grill or a pan. Pour the mixture into the skillet or pan until golden brown the johnnycakes. This carbo-rich meal is ideal for breakfast.

2. Grilled Bread With Tomato

Otherwise known as pan con tomate, grilled bread with potato is done by preparing a long, rustic loaf with sliced tomatoes, olive oil, and garlic. In most cases, you’d season the bread with salt while being ready to enhance its flavor. You may cook it in an oven or heat it in a pan to cook it.

3. Tomahawk Cowboy Steak

Cook the meat over a campfire or a two-zone fire on a charcoal grill. Before that, you may need to season it with two teaspoons of kosher salt. Lastly, you’d need to grill the steak for around 30 minutes.

4. Grilled Salmon With Sweet Peppers

You need to prepare a one-pound skin-on salmon fillet, one tablespoon of olive oil, one-pound sweet mini bell peppers, and some quartered onions for the ingredients. Drizzle the salmon with oil and season it with salt. Sprinkle onions and peppers to add flavor. Cook it on a charcoal grill or in a pan over a campfire.

Yet outdoor wok burners can help maintain a constant high heat for cooking dishes like this outside.

5. Grilled Beef And Vegetable Kebabs

You may need a one-pound trip-tip-trimmed sirloin steak, button mushrooms, cherry tomatoes, one cup of balsamic vinegar, bell peppers, and whole-grain mustard. Cut the steak into chunks and skewer it with mushrooms, tomatoes, and bell peppers. Grill over your campfire, then turn each side regularly until the kebabs are cooked to your liking.

6. Dutch Oven Mac And Cheese

While boiling the macaroni pasta al dente, fry some bacon strips in the Dutch oven. Then, mix milk, cheese, and spices into a bowl. Stir the mixture properly until all of the ingredients have melted and combined. Set aside the bacon strips. After that, pour the pasta and the mixture into the Dutch oven. After simmering, put back the bacon strips to the Dutch oven.

7. Cheesy Potato Packets

Cut your potatoes into thick wedges. Then, mix them with scallions, pepper, salt, oil, and garlic powder in a bowl. Place the mixture on a reusable BBQ grill mat. Let it cook over a campfire. When cooked, open the foil and sprinkle cheese bits over it.

8. Campfire Banana S’mores

Prepare four twelve-inch foil pieces. Slice each banana lengthwise, just enough to fill it in but not too deep to cut it completely. Fill each fruit with chocolate chips, cereal, and marshmallows. Wrap the bananas with the foil wrappers, and cook them directly over coals.

9. Camping Chicken Quesadillas

Combine the cooked and chopped chicken breast, black beans, and chili powder in a bowl. Then prepare four twelve-inch foil pieces. Fill in half of the tortilla with the chicken mixture. Fold the tortilla in half before placing it on a piece of foil. Cook the foiled quesadillas over a campfire.

10. Garlic Butter Campfire Corn

In a mixing bowl, combine butter, chives, garlic, pepper, and salt. Rub the mixture over the husked, medium-eared corn. Cook above the coals. Turn each occasionally until it becomes tender.

11. Sweet Potato Peanut Stew

In a mixing bowl, combine diced sweet potato, peanut butter broth, and chickpeas. Pour the ingredients into a heated pot. Mix it thoroughly until it simmers down. Let it cool until it’s ready to eat.

12. Grilled Vegetables 

Combine asparagus, peppers, zucchini slices, mushrooms, spices, and salt in a bowl. Then, place them over the coals or find suitable BBQ fuels for sale for your BBQ.

Wrapping Up

Suppose you’re going out for your next outdoor adventure anytime soon. In that case, you may need to know some easy-to-prepare meals for your activities. 

You may refer to the eleven meals you can quickly prepare with a limited food supply, such as herbs and spices, and even more limited kitchen equipment. This way, you have the needed energy boost to keep yourself going in your next outdoor adventure.

The insurance industry may treat teeth like a luxury, but they play a critical role in your overall health. Oral pain can make it challenging to eat, impacting your ability to get the nutrients your body needs.

However, you can’t always get to a dentist right away. Sometimes, you need to save the required cash. Waiting on devices like crowns can likewise leave you with a sore mouth. Here are ten foods for sensitive teeth you can enjoy in the meantime, providing you with nutrition while going easy on your pearlies. 

1. Oatmeal

Your intestinal microbiome plays a crucial role in your overall health. Your gut bacteria feed on fiber and researchers have found an association between adequate intake and positive outcomes. However, chewing on an apple may prove impossible if you have sensitive teeth.

Oatmeal offers oodles of filling fiber. Plus, it’s so gentle on your teeth that dentists recommend it after implant surgery when you need time to heal as your devices fuse to your jaw. Oats are safe for most gluten-sensitive people as long as you read the label. Some brands cross-contaminate products by using the same machines for various grains, so look for those products labeled gluten-free.

Sweet Potato, Broccoli and Ham Soup

2. Sweet Potatoes

Sweet potatoes make a healthier alternative to plain mashed — which are also good for sensitive teeth. What elevates them above your standard russet is their impressive beta-carotene content.

Beta-carotene converts to vitamin A in your body. This antioxidant helps you maintain visual and eye health, boost immune function and add luster to hair and skin. Even the fries are soft, and taste divine dipped in aioli.

Raspberry & Chia Overnight Brekkie Jar

3. Seed Pudding

Pudding benefits sensitive teeth because you don’t have to chew it. Furthermore, it’s not as cold as ice cream, handy if temperature extremes make you wince. However, store-bought versions often contain little besides sugar, which isn’t kind to your teeth.

However, chia seed pudding delivers a healthy dose of omega-3 fatty acids, crucial for neurological health. While you only need two ingredients to whip up a basic batch, you can add cinnamon for flavor and better blood sugar control or cocoa for extra antioxidants. On the other hand, for individuals with difficulty swallowing, the pudding consistency diet for dysphagia can be a suitable option. The texture and smoothness are easier to manage while still providing a healthy and nutritious diet

Layered Salted Caramel Fudge

4. Nut Butter

Nut butter is a fabulous way to get plant-based protein when chewing on almonds is out of the question. Fortunately, you can find no shortage of varieties lining store shelves. Look for versions without oodles of excess sugar, which can cause cavities, further damaging your teeth. A PB&J with soft bread and all-natural preserves makes a mouth-friendly lunch in a jiffy.

5. Hummus

Hummus also scores high in plant-based protein. While you might think of this dip as one for carrots, you can spread it on softer stuff.

For example, spread hummus on a flour tortilla and roll up some easy-to-chew pan-fried veggies like mushrooms and cabbage. This makeshift vegan street taco tastes amazing, no cheese or beef necessary.

Rainbow Salad

6. Chopped Salad

Your body needs various phytonutrients and antioxidants from plants. Science hasn’t even finished classifying all of them, which is why popping a vitamin helps but isn’t sufficient.

A chopped salad minimizes how much you need to chew. When selecting toppings, stick to softer nuts like walnuts if you must have a bit of crunch, passing on croutons and harder nutmeats like almond. Likewise, give berries a pass as they can stick to tooth surfaces and make it tough to chew.

Vegetable Quiche

7. Quiche

Many vegetarians eat eggs, and they offer the carnivorous set another protein alternative when chewing chicken breast causes a toothache. A quiche makes an elegant dinner for the whole family that’s gentle on your mouth.

Get even more protein in this spinach, feta and mushroom version. Stick to soft, vegetable fillings, staying away from bacon or sausage crumbles.

8. Tuna Salad

Tuna salad is another excellent protein choice. You can omit the celery from your usual recipe to make it easier to chew. Although keep it if you can tolerate it. It provides a fiber and hydration boost.

Fish like tuna offers one of your best sources of omega-3 fatty acids, crucial substances for brain health. If mercury causes concern, stick with light tuna versus albacore, which typically has lower concentrations.

Cauliflower Fried Rice

9. Healthy Fried Rice

Fried rice has a bad rap thanks to processing and additives like MSG. However, you can make a healthier version at home. Including soft lentils and peas gets you plant-based protein.

The trick? Use brown rice instead of white. Manufacturers don’t remove the bran and chaff from brown rice, preserving the fiber and nutrients.

10. Zucchini Boat Pizza

Are you concerned about your carb intake despite your sensitive teeth? You’re wise to do so. Some nutritionists implicate highly processed products like white flour with skyrocketing cases of Type 2 diabetes, so it’s wise to reduce your intake.

However, that doesn’t mean going without pizza. This recipe may delight your sensitive teeth as much as your waistline. Zucchini boats aren’t nearly as chewy as thick wheat crusts, letting you indulge in your favorite Friday treat even before seeing your dentist.

Foods for Sensitive Teeth

Having dental pain is tough. You need to find ways to meet your nutritional needs while waiting for professional help.

Turn to these ten foods for sensitive teeth. You’ll nourish your body and preserve your health.

The floods that have hit parts of Australia across New South Wales and Queensland have been nothing short of heartbreaking and so many people have been badly affected.

The clean-up and restoration process has begun as things start to settle, however mould and pathogens often succeed floods, which can pose a severe health hazard to many, so I'd love to share with you some ways to prevent and deal with mould if it is a problem for you. 

What Can Happen If You’re Exposed to Mould?

You may not be aware of it, but mould could be affecting your health. Mould toxicity or exposure is often misdiagnosed, as it can act like many other conditions.  

Mould exposure can cause:

• Irritated eyes
• A sore throat
• Runny or stuffy nose
• Sneezing
• Coughing
• Wheezing
• Difficulty concentrating, brain fog
• Dry, scaly skin
• Digestive problems 

These symptoms can vary from person to person and range from mild to more severe. 

Moulds produce allergens, irritants and toxic substances and can induce asthma, trigger sinusitis and even contribute to lung disease. Some people are more sensitive to moulds than others. 

How to Alleviate Mould in the Home After Flooding 

The most common indoor moulds are Cladosporium, Penicillium, and Aspergillus. Stachybotrys, or black mold, is the most dangerous type.  Mycotoxins are produced which if inhaled, eaten, or touched are toxic to humans. Getting on top of mould issues is really important.

If there are signs of mould in your house due to flooding, be sure to do the following:

• Cut the plasterboard about 50 centimetres above the waterline and remove it.  
• When removing gyprock treat it like asbestos. Anything that disturbs mould spores could possibly also redistribute them. Removal of gyprock should not occur without containment and anyone attempting it should be adequately masked and protected.
• Remove any wall insulation as this can store bacteria and dampness.
• For any timber or metal studs, try using a pressure wash. Then, spray the studs with antimicrobial disinfectant and leave them to dry completely.
• If you have any hardwood furnishings such as tables, you may be able to save them through proper scrubbing with hot water and antimicrobial disinfectant to wipe the mould away from the surface.
• It’s not worth trying to salvage any soft furnishings, such as couches or mattresses.
• Replace or remove carpets that have been soaked and can’t be dried right away. 

How to Stop Mould from Growing After Flooding

• Use a dehumidifier in your home to keep humidity levels as low as you can. I have been running my dehumidifier ongoing since the floods and it's amazing how much water it's collecting.
• Consider installing an air conditioner with a high-efficiency particulate air filter attachment – this can trap mould spores from the outdoor air before they circulate inside the home.
• Ventilate all bathrooms and run the exhaust fan during and after a shower or bath to dry the air. If you don’t have a fan, open a window or door while you’re showering or bathing.
• Fix any leaks in the roof, walls or plumbing.  

How to Internally Treat Mould

Even if you don’t feel particularly sensitive to mould, your body may still need help safely clearing it out of your system. 

To help your body detox mould, it is a good idea to focus on the following:

1. Reducing inflammation

Prolonged mould exposure can trigger and exacerbate chronic inflammation, so I encourage you to focus on getting enough anti-inflammatory foods into your diet.

Anti-inflammatory bone broth, my omega-rich crispy salmon, and this delicious smoothie are all sure-fire ways to help lower your inflammation. 

2. Strengthening your gut microbiome

A healthy gut may just be able to save you from mould toxicity. The research shows that the gut microbiome can eliminate toxins from the body if the gut bacteria is in a healthy balance.¹

To give yourself the best chance against mould toxicity, add Love Your Gut powder or Love Your Gut capsules to your regime. Love Your Gut can help strengthen the lining of the gut walls and remove a build-up of plaque, bacteria and waste. Plus, Love Your Gut improves your digestion capacity, which means you’ll be able to eliminate toxins faster.  

How to Know When You Need Expert Help

While you may be able to tackle mould extermination yourself, it’s best to call a professional if you find mould that’s larger than the size of your hand, as this means the mould has a constant source of moisture and may be spreading across ceilings and walls. 

The Best Way to Help Others

If you’re near a flood-affected area and want to help, it’s essential to look after your wellbeing while you’re doing it. Anyone involved in clean-up should wear complete protective equipment, including gumboots, gloves, and a mask to avoid ingesting harmful pathogens. 

If you cannot donate your time, there’s plenty that can be done, including donating money or dropping items to local organisations that send them to people who have been impacted. Supercharged Food are part of the Northern Rivers Community Herbal Care program run by Erin Lovell Verinder which is a program to help sustain and rebuild a community who has been shattered on many levels by recent events.

I’m thinking of everyone being affected and am sending my love and support. 

Lee x

References 

¹https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5834427/

Pregnancy is a time when every decision regarding your health is more significant than usual because it is the first moment when you can ensure your child gets a good start in life. Your dietary choices in this period are exceptionally vital, as eating a nutritious diet can reduce the risk of many congenital disabilities.

So, besides using Aesop promo codes to address skin conditions during pregnancy, you might also want to review your nutritional status. The diet changes you make should be based on your individual circumstances, such as your weight and eating habits. The bottom line here is to satisfy the increased caloric needs without consuming unhealthy foods.

A well-balanced pregnancy diet allows you to lead a healthy lifestyle, providing good brain development and healthy birth weight. Eating pasteurized milk and cheese can protect you and your baby from a bacterial or parasitic infection. Similarly, eating enough iron is crucial for your baby's growth and brain development, while calcium can reduce the risk of preeclampsia.

Below, we outline the importance of good nutrition choices during pregnancy and the unique nutrition needs you need to address.

Maintaining a Healthy Pregnancy

Good nutrition is essential for everyone, but it is especially vital during pregnancy. In this time, your body goes through a lot of changes. As a result, you need to take additional nutrients for the baby's growth and your own health.

The most critical part of nutrition is to support your growing baby with healthy foods during pregnancy. Nevertheless, you should be aware that some foods can increase the risk of congenital disabilities, while others can harm your health or affect your baby's development. As such, it is essential to choose wisely and avoid certain foods as much as possible during pregnancy.

Here are a few things to consider:

• Drinking heavily is associated with a higher risk of miscarriage, stillbirth, and premature birth.
• Excessive sugar consumption can lead to high blood pressure, obesity, and gestational diabetes. These conditions can cause complications for both mother and child, such as preeclampsia and preterm birth.
• Too much salt during pregnancy can cause hypertension in the mother and growth problems for the fetus.
• The use of recreational drugs during pregnancy can lead to low birth weight or even death in the baby.

Special Nutritional Needs

Here is a list of the key nutrients your body needs during pregnancy:

Folic Acid

Folic acid is an essential vitamin B necessary for developing the baby’s nervous system. It can help prevent neural tube defects that occur in the early stages of pregnancy. Foods high in folate (a form of folic acid) include leafy green vegetables, legumes, nuts, and fortified foods.

All women who plan to become pregnant should take 400 micrograms (mcg) of folic acid every day. Doing so can help prevent disabilities of the brain and spine.

A deficiency in folic acid can lead to a higher risk of having a child with spina bifida or anencephaly. Both these conditions are life-threatening, but they can be prevented by taking enough folic acid during the first three months of pregnancy.

Chicken Biryani with Cauliflower Rice

Iron

Your body needs more iron during pregnancy to support your and your baby’s growth. It is especially vital for developing your baby's brain and red blood cells. Pregnant women with anemia should take iron supplements.

You should aim to eat 27 mg of iron per day. Good sources of iron include lean meats, poultry, fish, legumes, nuts, and iron-fortified foods.

Calcium

The importance of calcium as a nutrient during pregnancy cannot be emphasized enough. It is crucial for the development of your baby's teeth, bones, and muscles. Furthermore, calcium is vital for the formation of the placenta and your baby's brain development, especially in the last three months of pregnancy.

You should aim to get around 1,000 mg of calcium per day. To meet the recommended daily calcium intake, you can consume a list of calcium-rich foods, which includes dairy products (milk, yogurt, cheese), dark leafy greens (collard greens, kale, spinach), breakfast cereals, tofu, salmon, figs, and almonds.

Vitamin D

Vitamin D is a fat-soluble vitamin. Its role during pregnancy is to strengthen your immune system and improve the absorption of calcium, which is vital for your baby's growth. It is also crucial for the development of your baby's bones and teeth.

Vitamin D’s recommended daily allowance (RDA) is 600 IU/day. However, some studies suggest that this amount might still be insufficient for most pregnant women. Good sources of vitamin D include fatty fish, fortified foods, and sunlight.

One Pan Salmon with Greens

Omega-3 Fatty Acids

Omega-3 fatty acids are polyunsaturated fats that your body cannot create by itself. They provide great benefits for both you and your baby, including improving your child’s brain development and reducing the risks of asthma, eczema, and allergies.

Good sources of omega-3 fatty acids include flaxseed oil, chia seeds, fatty fish, eggs, and walnuts. In addition to these food sources, you can also take an omega-3 supplement to help increase the amount of this nutrient in your body.

Zinc

One of the most important nutrients during pregnancy is zinc. It is an essential mineral that your body needs to keep a healthy immune system and maintain healthy cells.

Pregnant women ages 19 and older require 11 milligrams (mg) of zinc per day. The good news is that you can meet these recommendations by eating foods rich in zinc, such as red meat, poultry, and fish. Alternatively, you can also take zinc supplements, but make sure to consult your doctor before doing so.

Conclusion

Every choice you make during your pregnancy impacts the child's health and development. One of the crucial decisions is your diet, which can have a significant impact on your baby's health.

For this reason, you need to take good nutrition choices into focus during your pregnancy. Your pregnancy diet should include fruits, vegetables, whole grains, dairy products, and protein from lean meats, poultry, fish, legumes, nuts, and seeds.

Remember that a balanced diet during pregnancy is the best way to provide your baby with a great start in life. It is essential to eat a variety of foods to ensure that you get all the nutrients you need. Besides, a good diet can help you avoid complications and make your pregnancy easier.

If you think mushrooms are the new superfood on the block, think again. Mushrooms have been used for decades for their healing properties; from their ability to support the immune system to their impact on the heart, mighty mushrooms are the perfect example of using food as medicine. 

The amount of research on medicinal mushrooms (get your head out of the clouds; not those mushrooms) is growing daily. So, let’s dive into it, shall we?

Shrooms with Benefits

Vitamin D-Rich 

Mushrooms are one of the few plant-based sources of Vitamin D, a vitamin deficient in almost 1 in 4 Australians.^1-2 Vitamin D is essential in keeping our bones, teeth and muscles healthy. Plus, Vitamin D plays an integral role in the immune system. 

Modern Medicine

Mushrooms have been at the forefront of pharmaceuticals for decades. From penicillin to statins, mushrooms are a significant component of modern medications.³

Read more to learn about how mushrooms can affect your life and how to cook them in the best ways possible.

Natural Immune Boosters

Mushrooms contain a type of soluble fibre called beta-glucan, which assists the immune system in fighting infection and stopping the growth of harmful bacteria. Shrooms also offer a potent source of selenium, which is a major immune-boosting antioxidant.⁴

Gut Love

It wouldn’t be a supercharged blog without mentioning gut health, would it? A compound within mushrooms is known to act as a prebiotic, boosting the growth of beneficial gut bacteria and promoting a healthy environment within the gut.⁵ Mushrooms get the supercharged gut-kick tick from me! Speaking of a healthy gut environment, our brand new Love Your Gut Synbiotic Formula contains 20+ Billion probiotics, prebiotics, digestive enzymes and dietary fibre.

Supercharged Food Love Your Gut Capsules

Heart Health

Mushrooms have therapeutic properties, which may help lower cholesterol and reduce plaque build-up; this means mushrooms may protect the heart by maintaining healthy blood pressure and good circulation.⁶ 

Are All Mushrooms Equal?

All mushrooms offer health benefits, but these benefits vary from shroom to shroom. Here are just a few common and unique mushrooms and how they may benefit health. It’s essential to remember that mushroom research is growing, so some of this is based on traditional use and anecdotal evidence. 

White Button Mushrooms

Let’s start with the standard variety you find in the supermarket and on your avo toast in your local café. White button mushrooms are rich in phytochemicals that may aid in the prevention of prostate cancer in men.⁷ Button mushrooms are also rich in protein, great for the immune system, and offer an incredible amount of fibre antioxidants and vitamin D. 

Portobello Mushrooms

Portobello mushrooms are a favourite among vegetarians, often acting as a burger substitute, but that’s not all they’re good for. These shrooms have anti-inflammatory and antioxidant properties that reduce free radicals, plus it offers a great source of selenium and plant-based vitamin D.⁸

Grab the recipe for this Portobello Mushroom, Asparagus, and Salmon Frittata here

Reishi

Reishi mushrooms may assist energy, increase memory, support the immune system, reduce stress, regulate blood sugar levels, and even help the heart.⁹

Cordyceps

Cordyceps mushrooms have traditionally been used to support kidney and liver health, improving the body’s ability to remove toxins, improve energy and potentially control blood glucose levels.¹⁰

Oyster Mushrooms

Who doesn’t love oyster mushrooms? They are delicious in soups or with steamed veggies. Oyster mushrooms are known for reducing inflammation, containing an antioxidant called ergothioneine which helps protect DNA in cases of chronic inflammation. These mushrooms also show promising results in reducing the common flu. Oyster mushrooms contain B vitamins, calcium, iron, zinc and potassium.¹¹

Sauteed Scallops with Mushrooms and Spinach

Where can you find mushrooms?

I believe every single person can benefit from increasing their shroom intake. While portobello mushrooms and smaller button mushrooms can be found in supermarkets, more unique mushrooms like reiki and cordyceps can be found in powder form in health food stores.  

Mushroom Soup

My favourite way to have mushrooms in the cooler months is in soup. I believe mushroom soup stands out from all other soups because it’s oh so flavoursome and earthy. This soup is full of immune-supporting button mushrooms and protein-rich quinoa, making it the perfect recipe for a night in.

Mushroom with Red Quinoa Soup 

Serves 4 

This soup screams love and attention like a big protective hug. Warming and hearty, the mushrooms and quinoa muddle together, combining earthy and bold to bring your soup bowl alive with outstanding flavours. 

• 1 tablespoon cold-pressed extra virgin olive oil 
• 1 brown onion, finely diced 
• 2 garlic cloves, finely chopped 
• 2 large carrots, diced 
• 1 tablespoon chopped rosemary leaves 
• 1 teaspoon Celtic sea salt 
• freshly ground black pepper 
• 750 g (1 lb 10 oz) button mushrooms, sliced 
• 1.25 litres (44 fl oz/5 cups) vegetable stock 
• 2 tablespoons wheat-free tamari 
• 1 tablespoon apple cider vinegar 
• 2 tablespoons tomato passata (puréed tomatoes) 
• 50 g (13/4 oz/1/4 cup) red quinoa 
• 2 tablespoons nutritional yeast flakes, to serve 

1. Heat the olive oil in a large saucepan over medium heat.
2. Add the onion, garlic, carrot, rosemary and seasonings and sauté for 7 minutes, or until cooked through.
3. Add the mushroom and cook for 5 minutes.
4. Add the stock, tamari, apple cider vinegar, tomato passata and quinoa and cook for 20 minutes, or until the quinoa is soft. 
5. Ladle into bowls and serve sprinkled with the nutritional yeast flakes.

Enjoy !

Lee xo

¹ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4320875/

²https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-biomedical-results-nutrients/latest-release

³https://www.ncbi.nlm.nih.gov/pmc/articles/PMC123731/

⁴https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2698273/

⁵https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618583/

⁶https://pubmed.ncbi.nlm.nih.gov/33309597/

⁷https://pubmed.ncbi.nlm.nih.gov/19005974/

⁸https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4056650/

⁹https://www.ncbi.nlm.nih.gov/books/NBK92757/

¹⁰https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7356751/

¹¹https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230384/

The holidays have come and gone, and if you’re like many people, you might have resolved to get back in shape and lose some weight.

What’s the best way to do so without punishing yourself? Here are eight tips for a healthy post-holiday diet and exercise routine.

1. Invest in Quality Food Storage

What’s sadder than tossing soggy strawberries before you get to savor the sweetness? Quality food storage containers may seem like a luxury if you’re on a budget, but they save you money in the long run by preserving what you buy at the store. If you have a bit extra, gadgets like vacuum sealers and dehydrators can help you keep garden goodies longer.

2. Learn to Meal-Prep

Fast food sings a sweet siren song when your day is long and you’re exhausted and famished. Meal prepping helps you stick to your resolution to ban junk.

It’s much more efficient to cook once per week and portion freezer meals that you can pop in the slow cooker when you get home. You’ll save money and time once you master the knack.

3. Ban the Bottle

You can’t do much worse than consuming alcohol when it comes to sucking down empty calories. What’s worse is your body prioritizes metabolizing this substance before the food you eat. Do you know how you crave a huge, fattening breakfast the night after overindulging? That’s partially because your body didn’t absorb enough vital nutrients while processing what you drank.

Excess alcohol consumption can also cause blood sugar woes. If you can’t abstain, stick to the recommended portions of one drink per day for women, two for men.

 4. Make Your Plate a Clock

Many Americans fail to get their recommended intake of fresh fruits and vegetables daily. While they may consume sufficient calories, missing out on vital antioxidants and phytonutrients can adversely affect health.

One simple solution is to treat your plate as a clock. When you sit down to a meal, fill half of it with fresh or steamed vegetables like salad greens, peas and carrots.

5. Experiment With Alternative Flour

White flour might lurk behind the soaring diabetes rate in many parts of the developed world. Manufacturing this substance creates a chemical byproduct called alloxan that scientists use to induce diabetes in laboratory animals. This stuff also absorbs quickly into your bloodstream, causing your glucose levels to spike. The combination is a recipe for disaster.

Fortunately, alternatives exist for breading and baked goods that play a substantial role in many diets. Chickpea and almond flour offer vegan protein that keeps you fuller for far longer than the white stuff. Coconut flour lends an extra touch of sweetness to many baked goods.

6. Consider an E-Bike

E-bikes combine two benefits — they help you reduce your carbon footprint while increasing your exercise quotient. If you live within a reasonable distance of your workplace, one of these devices could get you a workout while you commute.

You still burn calories even when you engage pedal assist. However, the boost from the electric motor means you won’t arrive at your cubicle all sweaty.

7. Make a Gym Date

People who work out with a partner tend to stick to their programs better than those who go it solo. It isn’t hard to see why. It’s one thing to cave to a Netflix binge when you’re alone, but most people would feel guilty if they knew they left their BFF waiting at the ellipticals.

If you have a friend who is similarly resolved to getting healthy, combine your resolutions. Your post-holiday diet and exercise routine will go more smoothly with support.

8. Begin Your Day With Movement

The first few waking minutes of your day set the tone for the next 24 hours. Why not make them active?

You don’t have to bounce directly from bed into your running shoes. Take a few minutes to perform some yoga while still on your mattress. As you breathe, visualize how you want the day ahead to go.

Get Healthy After the Holidays

If you have resolved to get back to a healthy diet and exercise routine post-holiday, you don’t even have to embark on a fad diet or spend hours doing HIIT. The eight tips above will help you make self-improvement effortless in 2022.