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30 Tips and Tricks

Hey everyone, I'm Yvonne the RD here at Mindful Medicine. Today, I thought I'd share health and food 30 tips and tricks to get you started on your wellness journey.

You don't have to follow all of them, you and pick and choose but anything you try, is already one step closer to making a change.

Maybe try 1 a day, or 1 a week, whatever it may be,

let me know how it works for you by commenting on your instagram page!

Good luck on your journey!

  1. Replace refined grain products with whole grain product in your diet. E.g. White bread vs whole grain bread; white rice vs brown rice

  2. Aim for at least 1.5 to 2 liter water consumption per day

  3. Take a 20min to 30min walk after each dinner

  4. Try to finish your dinner 3 hours before your bedtime

  5. Try to eat 3 balanced meals and 2 healthy snacks every day

  6. Incorporate at least 2 servings dairy products in your diet

  7. Aim for 2 servings of fish per week (e.g salmon, sardines, and trouts)

  8. Count 10-15 grapes or cherries when snacking, don't overeat

  9. Add at least one serving leafy green vegetables in your diet, aim for 5-6 servings per day

  10. Eat 1 to 2 servings fruits per day

  11. Eat your meal slowly and chew well

  12. Replace one animal protein with one plant based protein (beef vs kidney beans; chicken vs chickpeas)

  13. Use your table salt wisely, aim for max. 1/2 teaspoon per day

  14. Aim for max. 2-3 tbsp oil/fat per day

  15. Take 10min time to stretch your body before starting any physical activity

  16. Frozen Fruits and vegetables are just as healthy as the fresh ones

  17. Read food labels carefully and pick the one with high fiber, low fat, low sugar, low sodium, and no trans fat

  18. Enjoy a handful nuts (walnuts, almonds, pistachios and peanuts) 3 times a week

  19. Eat fruits with skin when possible

  20. Walk in the mall when weather condition is bad

  21. Have a shopping list ready with you when grocery shopping

  22. Always pair your carbohydrates with protein

  23. Use smaller plates, learn portion control

  24. Limit processed food consumption (e.g. Salami, sausage, ham, and bacon)

  25. Have whole fruits instead of juice

  26. Cutting sugar from your coffee or tea

  27. Share your feelings (happiness and sadness) with your loved ones or friends

  28. Take a deep breath when you are stressed out

  29. Don't work to hard. Money can't buy health

  30. Care less, you will be less stressed

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