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20 Days to Create Healthy Eating Habits (Easy!!)

I want to turn you into a healthy “foodie.”

This is not a DIET and isn’t SERIOUS… this is PLAYFUL!

This is about exploring new foods and moving outside of your comfort zone to maybe find something you like, enjoy or even LOVE to eat.

Remember… it’s not a harsh commitment to 20 days of only clean food. It is more like “dating around,” trying new things and experiencing what works best for you.

The 20-Day Goals:

  • Build healthy eating skills
  • Explore new fruits and veg
  • Improve digestion
  • Explore “good for me” food

My favorite healthy eating tips broken into 20 days.

And as always… it works better when you do this with a friend ;-)

When you find something that works, keep doing it!

Day 1: Today learn how to make gorgeous flavored water

Adding these ingredients do more than just flavor. These fruits and herbs promote digestion and they offer vitamin C to support our immune system.

Gorgeous Water Recipes:

Day 2: Keep a food journal

· We often eat what’s in front of us or whatever is available. Its great to reflect on how food is working in our bodies. For one day, keep track of what you ate and how it made you feel (in your tummy and your energy levels too.)

· Take time in the evening to see if anything was strange, interesting, or annoying.

· Consider what you’d like to change.

Day 3: Ask someone who loves to cook… why? And how they do it happily?

For me it’s a daily struggle as a single mom to figure out what to cook. It is not fun. So I often ask someone who loves to cook… why and what is it about the process that they enjoy. This always gets me re-inspired at the grocery store and in the kitchen.

Day 4: Eat for Color

Why do fruits and veg come in amazing colors? Check out their special colored components and eat more color today!

· Purple, red and blue – these colors represent antioxidants that repair damaged cells (berries, grapes, etc.)

· Yellow and orange – full of beta-carotene, these fruits and veg give us good skin and vitamin C to support our immune system
(persimmon, oranges, sweet potato, etc.)

· Green – chlorophyll helps to detox and promote digestion
(leafy greens such as broccoli, spinach and kale.)

· White – these are germ fighters and help to protect our immune system from attack
(garlic, onions, ginger…)

Day 5: Learn amazing knife skills to slice like a ninja

Preparing vegetables shouldn’t have to take days. Learn how to use a knife properly either via YouTube or a course and you will be excited to cook more vegetables in your kitchen (and impress your friends ;-))

Day 6: Buy an amazing olive oil

Olive oil from Italy, Greece or Spain is like drinking the sunshine pure. It is heaven and worth the cost especially if it helps you to eat more vegetables. Use it to sauté your vegetables lightly in a pan or to make avocado toast. And of course on salads!!!

Day 7: Learn how to make your own salad dressing

The best way to eat greens is with a delicious dressing. Here’s an easy one for ya…

Balsamico Love

Directions: Blend together and use within three days

· 3 parts amazing olive oil

· 1 part good quality balsamic dressing

· 1 teaspoon mustard

 

Day 8: Give a damn. Just for today.

Let it be about you today. Every choice today is about your health. Drink the water. Say no to the office pastries. Get to the gym or workout to a video. But for once… feel what it’s like to choose you and really give a darn about your body.

At the end of the day… reflect on how that felt.

· When was it challenging?

· When was it easy?

 

Day 9: Make it Beautiful

When it looks gorgeous, people will eat it. Learn how to make a Buddha Bowl and enjoy a bowl packed with nutrition.

 

Day 10: Focus on Fiber

Take an inventory of what you normally eat and how much fiber is actually in it. Fiber takes the bad stuff out of your body and helps you to pass it. If you need a boost in fiber… consider one of these options:

1. Sprinkle bran into your smoothie or on your breakfast

2. Eat a whole fruit with it’s skin (apple, persimmon, peach…)

3. Add chia seeds to your smoothie, breakfast or drink with a big glass of water

Day 11: Connect Over a Meal

Eating alone? Invite a friend over and enjoy preparing a meal together.

Introverted? Skype a dinner date with a friend. It just feels better.

Day 12: Try a fresh pressed green juice

Green juice is the detox master and has the ability to shock your taste buds. Make it a small one. This is something that you adapt your tastes to over time. And actually you only need a little bit. A shot will do.

My favorites: spinach/apple, wheat grass, fennel/orange, or parsley.

Day 13: Look at other people’s shopping carts

In today’s world, people buy the craziest stuff. I love checking out what other people buy. You might see just beer, chips and ciggies. Some buy loads of bread with cheese. Or others buy tons of yogurt and cereal. Many people forget the fruit and veg, but not you.

Day 14: Eat 3 fruits today

Fruits have magical properties that heal our bodies and keep them working well. Eat them raw and chew well for extra bonus points.

Day 15: Say Grace and Chew

This is about slowing down and being aware of what’s going inside our bodies. We say grace to give respect to our food and chewing allows the food to best be absorbed into our bodies.

Day 16: Go to the farmer’s market

Get a coffee to go and enjoy walking through the farmer’s market. There is no comparison of the fresh produce you get at the farmer’s market to the supermarket. When it’s being grown locally and farmed with love, you can feel it. Pick up a few things.

Day 17: Learn how to cook a new veggie dish this week

Water logged vegetables are disgusting. Learn how to cook them and you’ll want to eat them more often. Try this Kale and Mushroom Wrap.

Day 18: Give yourself time to shop for Groceries

We give shopping the least amount of time possible and end up feeling stressed, annoyed and not impressed with the experience. Try giving it at least an hour to give you the time to peruse the aisles and explore what produce is available. See if it changes your experience of shopping. Use this shopping guide to help you.

Keep It Simple Stupid (KISS) Meal Planning

Meal combinations of things that go quite well together.

Protein

Leafy Green

Veg.

Grain

Condiment

Chicken Breast

Swiss Chard

Carrots

Basmati Rice

Soy Sauce, Sesame Oil and Hot Chilis

Eggs

Rucola

Cherry tomatoes

Whole Grain Toast

Salad dressing

Black Beans

Lettuce

Sweet Potatoes & Jalapeños

Whole Grain Wrap

Lemon Juice and Olive Oil

Steak

Spinach

Grilled or Roasted Peppers

Quinoa

Ketchup or
BBQ Sauce

Mince Meat

Salad

Zucchini and/or eggplant

Brown Rice

Tomato Sauce or
Mexican Spices

Salmon

Baby Spinach

Red Pepper

Basmati
Rice

Coconut Milk
Ginger
Curry Spice

Roasted Tofu
& Avocado

Spinach

Mushrooms

Hard bread

Olive Oil,
Lemon Juice and
Sunflower Seeds

Tunafish

Celery

Shredded Carrot

Full grain crackers

Mayonaise
Chopped Almonds

 

 

Food ideas to mix and match and explore on your own!

 

Protein

Leafy Green

Veg.

Grain

Condiments

Chicken breast

Chicken Legs/Quarters

Salmon

Tuna

Mince Meat

Pork chops

Kidney Beans

Black Beans

Lentils

Egg

Tofu

Tempeh

Avocado

Quinoa

Quorn

Turkey

Ham

Milk

Cheeses

Swiss Chard

Brussel Sprouts

Spinach

Cabbage

Sauerkraut

Bok Choy

Rucola

Leek

Celery

Fennel

Endive

Kale

Water Cress

Dandelion Greens

Artichokes

Broccoli

Asparagus

Lettuce

Seaweed

Carrots

Corn

Sweet Potatoes

Pumpkin

Beets

Tomatoes

Bell Peppers

Cucumber

Zucchini

Eggplant

Onion

Radish

Mushrooms

Celery root

Cauliflower

Kohlrabi

Green Beans

Avocado

Asian Mix

Rice

Brown Rice

Red Rice

Quinoa

Millet

Barley

Amaranth

Kamut

Oats

Buckwheat

Farro

Spelt

Bulgar

Couscous

Wraps

Breads

Crackers

Pita

Spelt Crackers

Soy Sauce

Sesame Oil

Hot Chilis

Ginger

Teriyaki Sauce

Curry Paste

Ketchup

Mustard

Sesame Oil

Wasabi

Seeds

Barbeque Sauce

Hot Sauce

Tomato Sauch

Pesto

Salsa

Oil and Vinegar

Worcestershire Sauce

Hoisin Sauce

Gomasio

 

 

Day 19: Learn how to make an awesome veggie dip

The best way to get veggies inside of you is with a magical creamy dip! Try this one.

Creamy Garlic Dip

Directions: Heat over a low flame until well blended

· 1 package Philadelphia Cream Cheese (about 200grams)

· milk (50ml)

· frozen spinach, defrosted (50-100grams)

· 1 garlic clove pressed or minced

· salt and pepper to taste

Use chopped veg for dipping such as cucumber slices, peppers, celery, carrots or celeriac.

Day 20: Be an inspiration

Share the love. Take a picture of your fruit and veg creations… post it on instagram, facebook or twitter. Be an inspiration to others.

Congratulations!!!

You’ve made it through 21 days of exploring a healthy lifestyle.

· What did you enjoy?

· What didn’t go well?

· Hold onto the good experiences… and let go of what didn’t work.

I hope continue this exploration into a healthy lifestyle and have FUN with it.

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