Healthy eating is easier than we think!  You don’t need to become a vegetarian nor a vegan to benefit from adding more whole grains, fruits or vegetables to your daily diet. While you might not know where to start, I’ve decided to include five easy tips to include in your daily lifestyle.

Eat more carbs:

Yes I said carbs!!  Healthy carbs that is! Unlike enriched flour or white rice, whole grains carbs take long to break down and therefore will keep you fuller longer. Carbohydrates like brown rice, quinoa, millet, kamut, spelt, legumes and vegetables actually provide the body with the fuel it needs for daily (http://www.hsph.harvard.edu/nutritionsource/staying-active/index.html) physical activity and for proper organ function, and they are an important part of a healthy diet. ( http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid/index.html)

Read labels!

Before feeding something to you or your family, take the time to read the nutritional value and the ingredient content. In my opinion, the less ingredients the better and anything with the words “enriched, modified or high fructose” should be avoided.

Choose local produce!

Try to benefit as much as possible of local fruits and vegetables, they are fresher, often tastier and more nutritious.

Drink plenty of water:

Drinking lots of water throughout the day will help to eliminate excess toxins from the body and also curb your appetite and make you eat less. Try to drink room temperature water as cold water causes the blood vessels surrounding stomach to shrink, slowing absorption.( http://www.bewellbuzz.com/general/importance-absorption/)

Include more physical activity and sleep in your routine

Although it might be difficult to have time for yourself, just a walk and an extra hour of sleep can significantly promote healthier digestion, less cravings and increase your metabolism. If you are a troubled sleeper, try to do something relaxing before bedtime such as yoga, meditation or reading a book.

Not everyone might be a master chef but eating well doesn’t always mean ordering in or buying packaged food! Here is a simple recipe to enjoy with your family.

Kid Friendly Lentil Sloppy Joe`s

 Ingredients:

1 1/2 cup uncooked red lentils

3 cups water

2 tbsp. olive oil

1 medium red onion, small diced

1 green bell pepper, seeded and small diced

1 red bell pepper, seeded and small diced

3 cloves garlic, minced

3 tbsp. chilli powder

2 tbsp. dried oregano

½ tsp. cumin powder

3 tbsp. wheat free tamari

1 can organic premade tomato sauce

¼ tomato paste

2-3 tbsp. sweetener of choice (agave, maple syrup or cane sugar)

Hamburger buns of choice (opt  for gluten free, kamut or spelt)

Method:

In a large pot, bring 4 cups of water to a boil, boil the red lentils about 6-7 minutes, and drain any excess water.

In a large saucepan, sauté onions until translucent (about 8 minutes), add the garlic and the bell pepper and sauté another 3 minutes.

Stir in the spices; add the tomato sauce, tomato paste, tamari and sweetener.

Let simmer 10 minutes.

Scoop the mixture over any bun of your choice.

Optional: Sprinkle their favourite cheese or vegan cheese alternative

Kids love this recipe!

By: Vanessa Percher

Certified Holistic Nutritional Chef specializing in gluten free, vegan, vegetarian cooking and lifestyle and diet planning