Tag: food

25 Ways to Eat Healthier in 2025

As we enter a new year, many of us seek ways to improve our health and well-being. We are motivated and ready to be our best, healthiest versions of ourselves and give our bodies what they need. Nutrition plays a vital role in living a balanced, energized life. Here are 25 actionable tips to help you eat healthier in 2025:

1. Start Your Day with Protein
Incorporate protein into your breakfast to kick-start your metabolism and stay fuller longer. Eggs, Greek yogurt, or plant-based protein smoothies are great choices.

2. Prioritize Whole Foods
Focus on whole, unprocessed foods, such as fresh fruits, vegetables, whole grains, and lean proteins, to get the most nutrients.

3. Hydrate with Purpose
Drink plenty of water throughout the day. Add lemon, cucumber, or mint for flavor if plain water feels boring.

4. Eat the Rainbow
Aim for a variety of colorful fruits and vegetables to ensure you’re getting a wide range of vitamins, minerals, and antioxidants.

5. Plan Your Meals
Meal planning helps reduce impulsive, unhealthy eating and saves time. Prepare balanced meals and snacks in advance.

6. Practice Mindful Eating
Eat without distractions, chew slowly, and heed your body’s hunger and fullness cues. This reduces overeating.

7. Limit Added Sugars
Check food labels for hidden sugars in items like sauces, bread, and yogurt. Opt for natural sweetness from fruit instead.

8. Incorporate Healthy Fats
Include sources of healthy fats like avocado, nuts, seeds, and olive oil for heart health and satiety.

9. Choose Whole Grains
Replace refined grains with whole grains like quinoa, brown rice, and whole-grain bread for more fiber and nutrients.

10. Cook More at Home
Home-cooked meals give you control over ingredients, portion sizes, and preparation methods.

11. Reduce Processed Foods
Minimize highly processed foods, which are often loaded with unhealthy fats, sugars, and sodium.

12. Snack Smarter
Keep healthy snacks like raw veggies, hummus, nuts, or fruit on hand to avoid reaching for junk food.

13. Practice Portion Control
Use smaller plates and bowls to help regulate portion sizes without feeling deprived.

14. Add Probiotics to Your Diet
Support gut health with probiotic-rich foods like yogurt, kefir, kimchi, and sauerkraut.

15. Read Food Labels
Understand what’s in your food by reading labels and looking for unnecessary additives, sugars, and sodium.

16. Reduce Red Meat Intake
Opt for lean proteins like poultry, fish, or plant-based alternatives more often to reduce saturated fat intake.

17. Limit Alcohol Consumption
Alcohol can add empty calories and disrupt your body’s metabolic processes. Enjoy in moderation or choose non-alcoholic alternatives.

18. Focus on Fiber
Incorporate fiber-rich foods like beans, lentils, oats, and leafy greens to aid digestion and promote fullness.

19. Don’t Skip Meals
Skipping meals can lead to overeating later. Aim to eat balanced meals regularly to maintain energy levels.

20. Try Meatless Mondays
Go plant-based at least one day a week to increase vegetable intake and reduce your environmental impact.

21. Boost Your Omega-3s
Incorporate omega-3-rich foods like salmon, walnuts, and chia seeds to support brain and heart health.

22. Keep Healthy Staples Stocked
Always have versatile, nutritious staples like canned beans, frozen veggies, whole grains, and olive oil in your pantry.

23. Experiment with Spices
Use herbs and spices like turmeric*, cumin, paprika, and rosemary to enhance flavor without extra salt or sugar.

24. Eat Seasonally
Choose fruits and vegetables that are in season for better flavor, nutrition, and sustainability.

25. Practice Gratitude for Your Food
Take a moment before eating to appreciate your meal. This mindful practice can enhance your overall eating experience.

By incorporating even a few of these tips into your daily routine, you can make 2025 your healthiest year yet. Remember, small, consistent changes lead to lasting results. Here’s to a healthier, happier you!

“Change. But start slowly, because direction is more important than speed.”
​— Attributed to Paulo Coelho, author of The Alchemist

Recipe to try: Baked Tomato-Feta-Orzo-Shrimp

This is a savory twist on the viral TikTok baked feta pasta. It’s creamy and flavorful and takes only 40 minutes from start to plate. Leftovers are as delicious! I forgot to add the spinach at the end, but added when I heated leftovers in a pan. Delish!

Ingredients:

2 pints cherry tomatoes
⅓ cup olive oil*
salt and pepper to taste
red pepper flakes or chili powder to taste
1 8-ounce feta cheese block
2-3 minced garlic cloves
¼ cup fresh basil chopped
1 lb. shrimp, peeled and deveined
1 handful of baby spinach
1 lb. orzo, cooked
pasta water to thin the sauce if needed (about ½ cup)
squeeze of half a lemon

How to make it:

  1. Preheat the oven to 400 °F.
  2. Place the cherry tomatoes in a baking dish. Add the olive oil, salt, and pepper and toss until everything is well combined.
  3. Place the feta block in the middle of the baking dish. Drizzle some extra olive oil on the feta block. Season with salt, pepper, and red pepper flakes. Bake the dish for about 25 minutes.
  4. After 25 minutes, place the shrimp in the baking dish and bake with the tomatoes and feta cheese for 8-10 minutes.
  5. While the shrimp are in the oven, cook the pasta until al dente. Drain the pasta water and reserve some of it.
  6. Remove the baking dish from the oven. Add the garlic, basil leaves, and baby spinach to the baking dish. Stir until the spinach wilts and everything is combined.
  7. Stir in the pasta and add some pasta water and a squeeze of lemon. Serve and enjoy!

A few of my favorite things*

LEMON SQUEEZER
I am not sure how I lived without this! Easy to use, dishwasher safe, and no seeds allowed.
https://amzn.to/3PSeDVH

FOOD WARMING MAT
I purchased this warming mat before the holidays, and it was perfect for the counter top or buffet table. It heats food evenly and rolls up for easy storage.
https://amzn.to/42a07zS

MESH COLANDER BASKET
This strainer basket can rest over the sink with the handles extended or rest in the sink with the handles collapsed. Great for wet and dry ingredients!
https://amzn.to/40gFW0z

*As an Amazon Associate, I may receive a small commission from qualifying purchases at no additional cost to the buyer.

Unlocking the Power of Fruit: The Colorful Way to Fight Inflammation

Happy New Year! Four years ago this month, I was diagnosed with rheumatoid arthritis (RA). My first response to my doctor was, “How can we treat this holistically?” Well, there is no cure for RA, but remission of symptoms is more likely when treatment begins early with disease-modifying antirheumatic drugs.

While a diet won’t cure rheumatoid arthritis (RA), the right food choices can help control inflammation that can wreak havoc in your body and damage cells, tissues, and organs. My goal was to add nutrients to my body to help maintain a healthy weight and reduce inflammation. Ever heard of phytochemicals? They’re like nature’s superheroes, fighting inflammation and promoting good health.

According to research, diets containing certain nutrients and phytochemicals are linked to a lower risk of inflammation. One way to cool the effects of inflammation is with a rainbow of delicious fruits that taste amazing and bring many health benefits.

Berries: Bursting with Goodness! Think of berries as little gems of health. From strawberries to blueberries, they’re packed with antioxidants and anti-inflammatory magic. Studies show they can also lower the risk of heart disease, Alzheimer’s, and diabetes. So, grab a handful and snack your way to a healthier you!

An Apple a Day Keeps the Doctor Away – Really! Turns out the saying about apples isn’t just a rhyme. Research suggests that apples and their cousin pears can lower the risk of heart disease. These fruits are rich in fiber, vitamin C, pectin, and polyphenols, all teaming up to fight inflammation and boost your gut health.

Stone Fruits: Cherries to the Rescue! Cherries, peaches, apricots, and plums – these stone fruits aren’t just tasty; they’re inflammation-fighting powerhouses. Cherries may ease post-exercise soreness and reduce the risk of gout attacks. The secret? Phenolic compounds and other benefits that tackle inflammation head-on.

Citrus: A Citrus Squeeze for Health! Oranges, grapefruits, lemons, and limes – these citrus wonders are loaded with vitamin C, fiber, and anti-inflammatory magic.

Pomegranates: Tiny Seeds, Big Benefits! Don’t underestimate those tiny pomegranate seeds! Packed with vitamins C and K, potassium, and potent phytochemicals, they’re the key to potential health perks. Embrace the crunch and savor the benefits of these juicy little wonders.

Grapes: More Than Just a Snack! Grapes aren’t just succulent – they’re a fiber-packed, vitamin-loaded treat. Dive into a bunch of grapes, where you’ll find a delicious snack and a source of powerful phytochemicals that can contribute to your overall well-being.

Embrace all the colors of the rainbow by adding a colorful palette to your plate to experience the anti-inflammatory effects of the fruit. Eating with the seasons is a great way to get enough fruit. For example, grapes and stone fruits in the summer, apples and pears in the fall, persimmons and pomegranates in the winter, and citrus and cherries in the spring.

Please reach out if you want more information, a shopping list, or recipes on anti-inflammatory foods. Beyond fruit, there are expansive choices of proteins, vegetables, grains, oils, and herbs to aid in reducing inflammation.

“A mind that is stretched by a new experience will never go back to its original dimensions.”

 – Oliver Wendell Holmes, Sr.

Sparkling Citrus Pomegranate Mocktail
Based on the recipe from One Lovely Life

January is often a time to do a reset, whether through new habits, ditching bad ones, or doing a reset. This recipe is delicious, refreshing, and perfect for dry January!

FOR 1 POMEGRANATE MOCKTAIL:

  • 2 oz. 100% pomegranate juice
  • 1 oz. freshly squeezed orange juice or high-quality orange juice
  • 1/2 oz. fresh lime juice
  • 2 oz. sparkling water, club soda, or seltzer*
  • Ice, for serving

Garnishes (Optional):

  • pomegranate arils, lime slices or orange slices, frozen cranberries, fresh mint, or fresh rosemary

FOR A PITCHER (1 QUART):

  • 12 oz. pomegranate juice
  • 6 oz. orange juice
  • 3 oz. fresh lime juice
  • 12 ounces sparkling water or seltzer*