30 Ways to Kick Start Your Wellness

Posted on January 4th, 2019

Whether you made a healthy resolution to start the new year or not – we could all use a little help on how we can live a little better. If you already are doing these things then cheers to you my friend because you are already rocking the healthy lifestyle! Head over to the Reasor’s Healthy Living Facebook page for daily reminders of these tips and share how you are making progress towards a healthier way of living using the hashtag #30DaysofHealthyLiving!

  1. Try swapping in veggie noodles for your pasta meals for a lighter option and the benefits of extra veggies at mealtime. You can find pre-spiralized veggie noodles fresh in the Reasor’s produce department or frozen with the other frozen vegetables.
  2. Try sparkling water like LaCroix or Bubly for a flavor boost to your normal water routine without any added sugars or sweeteners! Great for those who love a little bubble in their drink!
  3. Make salmon your catch of the day! Pick up your heart healthy fillet out of the Reasor’s meat market for a quick dinner. I love my salmon blackened but you can enjoy yours grilled, smoked, or even canned.
  4. Try a pour of skim milk in your morning coffee for extra protein and fewer calories! Both Reasor’s and Hiland milk are local!
  5. Cook up a batch of lentils for your tacos and soups for lower calorie and fiber packed protein option!
  6. Try out a popcorn that is air popped or made with less added ingredients like oils, butter, and salt for a nutritious whole grain snack. My favorites are Skinny Pop and Boom Chicka Pop.
  7. Sneak avocado into meal time to get your daily dose of healthy fats! Avocado is great sliced and topped on your favorite foods, smeared on toast, or even incorporated into dips.
  8. Flavoring your dishes with herbs and spices is a great way to reduce the added fats and sodium. I love garlic and basil, what is your favorite?
  9. Milled flaxseed is one of my favorite nutrition ‘superheroes’. Throw it into oatmeal, baked goods, or smoothies for an extra boost of fiber, omega 3s, and antioxidants! 
  10. Have you tried out edamame as a healthy protein packed snack? I personally love the 100 calorie packs found in the freezer section of Reasor’s for a quick on-the-go snack.
  11. Forget what you have heard about ‘net’ carbs. It is more important to look at total carbohydrates (especially for those with diabetes), the fiber content (more is better!), and the sugar. Newer labels will even tell you how much of that sugar is considered added sugar (not found there naturally like honey added to yogurt). 
  12. Next time you are shopping at Reasor’s check out everything on the shelves from top to bottom. You may just find some new healthy items you have tried before hiding out of your eyesight!
  13. When in doubt check the ingredients list. Sometimes we can’t get all the information we need just from the nutrition label so it is vital we look at all the nutrition information we are provided on a product to make a healthy decision. I do this a lot when purchasing grain items to see if they are a whole grain product.
  14. Adding exercise into your new healthy routine? Milk can be an excellent refueling option with a mix of protein, carbs, and nutrients. Try Fairlife milk at Reasor’s for a higher protein option (plus no lactose for all the lactose intolerant out there).
  15. Pick up some gut-friendly foods for your dose of probiotics! Think fermented foods like yogurt, kombucha, kimchi, and sauerkraut.
  16. Drink up! Try a glass of water before eating as sometimes our bodies can mix up the signals for dehydration and hunger. Staying hydrated is so beneficial to our overall health and wellness!
  17. Don’t let hunger get the best of you – smear some peanut butter (or almond butter!) on that piece of toast or fruit for breakfast for added protein (and a little fat) that helps keep us full.
  18. Swap out sour cream for a plain nonfat greek yogurt for an extra boost of nutrition! 
  19. Eggs can be a quick and nutritious addition to any meal or snack with less than 100 calories and 6 grams of protein. What is your favorite way to eat eggs? (I like mine with bacon  😉 )
  20. Combine health and convenience by utilizing frozen, canned, and dried fruits and vegetables in addition to fresh! Look for no sugar added fruit and less sodium or no salt added veggies/beans.
  21. Head over to the Reasor’s Pinterest boards where you can find an assortment of new recipes (including dietitian selected boards) to build your collection of healthy go-to recipes!
  22. Finely dice mushrooms and saute them until the moisture has been removed from the mushroom. Add your cooked mushrooms to your ground meat for a healthier meal option! This works great also for adding moisture to turkey burgers. Plus, mushrooms are the only produce item that naturally contains Vitamin D!
  23. Look for the golden whole grain stamp on products at your next shopping trip to find options that contain an extra nutritional boost! 
  24. Next time at Reasor’s look for a lean cut of our Certified Angus Beef which includes sirloin, tenderloin, and flat iron steaks.
  25. Keep your pantry stocked with shelf-stable items you can lean onto when time is scarce like lean protein (tuna), whole grains (whole wheat pasta), and dried fruit (raisins). 
  26. Can’t seem to get the fruit cut for your water? No worries! True Lemon (or Lime) at Reasor’s is a packet of lemon or lime that you can take on the go and add to your bottle of water! There is no added sugars, sweeteners, or flavorings – just crystallized fruit!
  27. Add some extra steps to your day by walking a lap or two around Reasor’s before completing your shopping! Depending on the weather, parking at the back of the parking lot can also get you some extra steps!
  28. Kick start your day (and metabolism) with a bowl of oatmeal. Oatmeal is packed with fiber to keep you feeling full.
  29. Get the most bang for your nutritional buck by pairing up your carbohydrates with proteins at snack time. Like cheese and fruit, peanut butter and crackers, and nuts and raisins.
  30. Forget the diet and stick to all foods in moderation! Mindful eating should be one of the key components of a healthy lifestyle. Using mindful eating practices can help you stay on track with healthy living all while still enjoying everything life has to offer!

About the Blogger:

Heather Steele, RD/LD is a Registered Dietitian and loves to garden, cook, and ride her bike! Heather offices out of the Reasor’s off 71st & Lynn Lane and is available for all of your food & nutrition needs.

Information included does not constitute medical advice and should only be used as a general recommendation for a healthy, balanced diet and lifestyle. Reasor’s Registered Dietitians’ opinions and recommendations are their own; they are not paid to endorse any products or services.