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Title : 9 Easy Hacks health, the easy diet
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9 Easy Hacks health, the easy diet

For most of us, eating healthy is not natural. What is natural is the path of least resistance, the option that is fast, easy and convenient. Building healthy habits first requires the dismantling of the old, bad habits, which can take a little effort and relearning. To make the process easier, here are some of our favorite hacks health:

1. Eat nuts for a healthy snack. are full of healthy fats, are a good source of protein, have high amounts of fiber, and the provision of other important nutrients to our diet. Just keep in mind that are high in calories, so they should be consumed with care. This is what 200 calories in nuts is equal to:

• 8 nuts
• 10 macadamia nuts
• 10 Pecans
• 22 cashews
• 22 peanuts
• 29 almonds
• 62 pistachios

2. Knowing what one serves really looks like. Overeating occurs for many reasons, but one of the most important factors is not aware of what is a serving. Always read the labels, and check out this guide to visually understand what a serving size looks like. Hint: fingertip is a teaspoon, the thumb is about a tablespoon, the palm is about 3 ounces of meat, and a fist is about one cup

3. . Keep food staples five minutes on hand at all times. A dozen eggs, a Tupperware full of cooked brown rice and vegetables precut muted their excuses lunch. Some great options are:

• Fried egg + spinach lentils
• lettuce + avocado + grilled chicken
• Brown rice + black beans + sauce

4. Keep healthy grains in hand. cans of black beans and quinoa precooked, rice and oats means you never have an excuse not to eat a healthy meal at home. Follow these proportions to cook your right grains:

• Rice: 2 cups rice water + 1 cup for 30 minutes, then steam for 15
• Oats: 2 cups + 1 cup oatmeal in water for 15 minutes
• quinoa: 2 cups water + 1 cup quinoa for 20 minutes
• wild rice 4 cups rice 1 cup water + for 60 minutes

5. Make a salad of Mason Jar. In a 32-ounce mason jar, layer set lunch. Put the dressing on the bottom (or keep it separate and take a bottle with you), add in the ingredients (fruits, vegetables, nuts, etc.) and put the greens on top.

6. ... And learn how to make your own salad dressings. The salad dressings are often loaded with unnecessary sugar, sodium and preservatives. There is really no need to buy them when making your own is so easy! An easy relationship to follow is 2 tablespoons oil (olive, avocado and sesame are excellent options) + 1 tablespoon vinegar (balsamic, rice wine, and apple cider excellent) sweet honey, maple syrup, + ½ teaspoon brown sugar (; your choice!) + pinch of salt. Shake it up and you're good to go!

7. Mix your protein with vegetarian options. Getting enough protein can be a challenge. If you can not swallow a chicken breast grilled, give these vegetable proteins try:

(protein 1 cup = 8 grams)

• Quinoa
• Hempseed (2 tablespoons = 10 grams of protein )
• Chia seeds (2 tablespoons = 4 grams of protein)
• Soy (1/2 cup = 10 grams protein)
• Ezekiek bread (2 slices = 8 grams protein)
• hummus (1 Pita + 2 tablespoons hummus = 7 grams protein)
• Spirulina (1 teaspoon = 4 grams of protein)
• peanut butter (2 tablespoons = 15 grams of protein)

8. Learn to build meal replacement shakes Here is a basic "recipe" to follow :. 1 base of liquid cup + 1 cup vegetable fruit + 1 cup + 1-2 tablespoons of complement (such as nut butters, chia seeds, or ice). If you have no idea about that use green read this article for fresh ideas .

9. Rotate your greens. While kale and spinach are excellent choices, there are plenty of other options even healthier available. While Kale has a nutrient density score of 49.07, 100.00 watercress rows, bok choy is at 91.99, chard is 89.27, and beet greens are 87.08! I'm not sure how to cook these less common vegetables? Read this article for inspiration .

What are your favorite tricks health? How do you eat healthy and make smart decisions easier for you?

Sources:
http://greatist.com/health/complete-vegetarian-proteins
http://www.guardyourhealth.com/health-topics/nutrition/portion-size-guide/
http://www.popsugar.com/food/How-Cook-Grains-26705811
http://dailyburn.com/life/health/nuts-calories-serving-size-infographic/
https://www.pinterest.com/pin/149815125078815588/

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