Tips to healthy living
Dr. Smriti and Niraj Choudhary have more than 30 years of combined experience in primary care. They are passionate about patient care - a firm believer of the axiom "Ounce of prevention is better than pound of cure".
Try some shrimp and cauliflower fried rice!
Combine 1/2 lb of shrimp, 1/4 tsp of crushed red pepper and 1 tsp of fresh ginger and let sit for 5 min. Heat oil in a skillet over high heat and add 1/3 cup bell pepper, 1/2 cup sliced green onions and 1 tbsp minced garlic and stir fry until tender (1-2 minutes) Add the shrimp mixture and stir fry until shrimp is done (4-5 min). Add 4 cups of riced cauliflower and stir fry (2 min). Push mixture to side and add egg, cook 30 sec, then toss and stir until egg is done. Stir in 2 tbsp liquid amino and 1 tbsp of water, and now you have 4 servings of a healthy dinner!
Try some salmon packets with carrots!
Preheat grill to medium high heat then coat 4 12-inch pieces of foil each with 1/4 tsp olive oil and place a fillet in the center of each. Top each fillet with 1.5 tsp olive oil , 1 tbsp dill, salt, pepper, and orange slices. Bring edges of foil up and seal, then put packets seal-side up on grill, cover and grill about 12 minutes, and remove foil packets from the grill. To the side, combine 2 tbsp Olive oil and 1 lb small carrots in a bowl and toss, then grill 5 minutes, turning once at 3 minutes. Divide the carrots between the four servings, open the packets and top the carrots with the salmon, then squeeze the orange slices over the fillets and voila!
Try a spinach egg soup!
Bring 6 cups chicken stock, 1 tsp salt and 1/2 tsp pepper to boil in a saucepan. Stir together a tbsp of soy sauce and 1.5 tbsp corn starch then whisk into brother and boil for 1-2 min until the soup is slightly thickened. Remove the pan from heat and whisk 3 large eggs, 1 tbsp toasted sesame oil and 1/2 tsp salt, then pour the eggs into the broth, whisking constantly to scatter the eggs. Stir in the spinach and let the leaves wilt slightly, then season the soup with salt to taste and top it off with a hard boiled egg. Now eat your soup!
Try a potato chicken casserole!
Preheat your oven to 400 F and combine 1/2 cup olive oil, 1 tbsp paprika, 2 tbsp garlic powder, 6 tbsp hot sauce, and season with salt and pepper in a large bowl. Add the 5 sweet potatoes (cut into 1/2-inch cubes) and 2 lb of boneless skinless chicken breasts (also cut into cubes) and stir to coat. Empty the bowl into a casserole dish and bake for 40-45 min, stirring every 10-15 min. Add one cup of sliced green onions and one cup of sliced bacon to the casserole , then place in the oven for 5 more minutes. Serve 4, and enjoy!
Try a shrimp and veggie one-pan!
Preheat your oven to 400 F and place 1 peeled and cuber sweet potato, 3-4 cloves garlic powder, drizzle with oil and season with salt and pepper to taste. Place the pan in the oven and allow to potatoes to cook about 20-25 min. In a bowl, combine 1/2 cup of halved Brussels Sprouts, 1/2 a sliced red onion, 1 small bunch of asparagus with the ends trimmed, and 1 pound of peeled jumbo shrimp then drizzle with oil. Remove the pan from the oven, place the veggies and shrimp on the baking sheet, season (if desired), bake for 15-20 min until the shrimp is thoroughly cooked, serve 2 and enjoy!
Mindfulness means to live in the present. People often get obsessed with their past mistakes and this affects their future. Here are some tips to be mindful of:
Reorienting yourself to the present moment
When stress for the future occurs, remember your present is the one thing you can control.
Being grateful of the positive aspects in your life
Count your blessings and remember what is important. It's not that happy people are grateful. It's that grateful people are happy.
Just a few minutes every day can help with your attention span and sense of inner peace.
Breathing exercises are especially useful during panic or rage attacks.
Being aware of what triggers your anxiety
Avoid and manage your anxiety triggers. Stress has shown to increase your chances of developing hypertension, diabetes, obesity.
Enjoying the Moment
Enjoy reading this article.
Unrealistic expectations is often the reason for unhappiness.
While skipping breakfast may seem like a good plan, you end up increasing the stress hormones in your body by eating at a irregular time. As a result, you may compensate with increased calorie intake in later meals.
Relying on Fat-Free Labels
The labels on these food often don't give the complete picture of what is being eaten. To compensate for the bland taste, it may add even unhealthier artificial sweeteners.
Setting up a short-term goal
Weight loss is a process. It's a lifestyle modification including dieting, exercising, sleep habits and stress management. You cannot expect this all to happen in a day, so take your time and set a long-term goal. You won't regret it.
One of the most common cause of diet failure is people concentrating too much on the numbers. Remember that with lifestyle changes, you're getting healthier as well, with your immune system, weight loss, and more.
Lots of people have an unreasonable expectation of how fast the weight-loss will occur. Remember that 4-8 lb per month is decent weight loss and sustainable,
Following Fad diets
Not all diets are equal, and it depends. Do not be tempted by clickbait titles as there are many factors that play into weight loss more than "CLICK HERE FOR 50 POUNDS GONE". Sit down with a doctor to find out the best plan for you.
Stress plays a huge role in your hormone system. How you manage your stress has a lot to do with your behavior, the choices you make, and especially in the path to a healthier life,
Smoothies are a great way to get all your nutrients quickly, plus they're so easy to make! Here are a few recipes to try!
Bananas are berry good!
Mix 2 cups of strawberries, 2 cups of raspberries or blueberries,
2 cups of milk and 1 banana. Blend and enjoy!
You can't beet ginger!
1 1/2 cups of ice, a 1-inch piece of ginger peeled, 1/2 a diced red beet,
1 1/2 cups of romaine lettuce, and 1 cup of strawberry. Blend and enjoy!
In mint condition
Peel one large cucumber, slice a green apple, add 1/2 an avocado,
a tablespoon of honey and 1 1/2 cups of ice. Blend and enjoy!
1 1/2 cups of ice, 1 cup baby spinach, 1 cup blueberries, 1 banana.
Blend and enjoy!
Orange you glad this exists?
4 oranges, 1 tbsp of vanilla extract, 1-2 tbsp of honey,
2 cups ice, 1/3 cup milk. Blend and enjoy!
1 cup strawberries, 1/2 cup of peaches, 1 cup of yogurt, 1/2 cup of coconut water.
Blend and enjoy!
More like Fineapple
1 cup pineapple chunks, 1 cup yogurt, 6 ice cubes. Blend and enjoy.
Monday: Try spiced chickpeas! Off to a great start!!!
Blot dry the chickpeas and mix them with olive oil, salt, and your choice of spices. Bake 425 F for about 1/2 an hour, serve, and enjoy!
Tuesday: Try a berry smoothie! Boost your immune system!!!
Mix 3/4 cup of Greek yogurt, 3/4 cup of berries (we recommend blueberries!), 10 almonds, and ice. Blend, serve, and enjoy! Full of energy
Wednesday: Try an egg avocado salad! Get the protein you need!!!
Dice a hard boiled egg, tomato, avocado. Mix with salt & pepper, serve and enjoy!
Thursday: Try zucchini noodles! Full of fiber!!!
Saute onions with garlic powder for 4 min. Add the noodles and saute for an additional 3 minutes. Toss with pesto(add chili flakes for extra spice), serve, and enjoy!
Friday: Try a nutty yogurt! Make your bones strong!!!
1/2 cup of Greek yogurt with sunflower seeds. Serve and enjoy!
Saturday: Try Zucchini chips! Delicioso!!!
Cut Zucchini and dip in milk. Press breadcrumbs, cheese, and sprinkle your choice of spices. Bake at 425 F for 15 min, turn over and bake another 15 min before taking out of the oven and enjoying!
Sunday: Try a egg breakfast cup! Congratulations, you made it!!!
Spray a cupcake tray down. Add spinach, tomatoes, an egg (or just egg whites), and whatever spices you desire. Bake for about 20 minutes and enjoy!