Tag Archives: Healthy Meals Delivered

Your guide to fish rich in Omega-3 Fatty Acids!

Omega-3 fatty acids are the fats that you don’t want to skip. These are essential nutrients for the brain, nervous system, and heart. It contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) that are essential for the primary components of the brain. Omega-3 fatty acids also help lower triglyceride levels and blood pressure to keep the heart-healthy.

One of the best sources of omega-3 fatty acids is fish. However, not all fish are created equal. Some fish contain only a small amount of omega-3 fatty acids, while some contain a significant amount of this nutrient.

Here are the top fish to consider when you want to ensure you get enough omega-3 fatty acids:


Mackerels have more omega-3 fatty acids than other types of fish. It is also rich in vitamin B-12, niacin, selenium, magnesium, iron, and potassium. Small varieties, such as Spanish and Atlantic mackerel, are a better option because larger fishes have high mercury content, which is bad for the body.

You can smoke mackerels, grilled, pickled, or poached. However, smoked and pickled mackerels have an increased sodium level, so make sure you read the labels.


Salmon is one of the most popular sources of omega-3s. Wild-caught salmons are better than farmed salmons because they have higher amounts of nutrients. Besides omega-3s, salmon contains protein, magnesium, vitamin B-12, vitamin A, and niacin. It also has less saturated fats. Salmon can be sauteed, grilled, baked, or poached.


Sardines offer a lot of nutritional benefits aside from omega-3s, such as calcium, iron, selenium, protein, and vitamin B-12. Sardines are typically canned or frozen, but there are also fresh sardines you can grill or bake. They are often served with crackers or as added flavor or texture to a salad.


Herring belongs to the sardine family and is rich in protein, vitamin B-12, niacin, calcium, magnesium, potassium, and selenium. It is often grilled, smoked, or pickled. It may be high in sodium, so consider it when planning a meal.


Tuna is another popular source of omega-3 fatty acids, and you can often find canned tuna in the groceries. Some types of tuna, however, may contain higher levels of mercury than others, so tuna should be consumed in moderation. Tuna is low in calories and rich in essential nutrients, such as protein, magnesium potassium, vitamin B-12, and niacin.


Anchovies are small oily fish that are an excellent source of protein, calcium, potassium, selenium, vitamin B-12, and niacin, in addition to omega-3s. They are often canned and added to pizza and Ceasar salads.


Halibut is a mild white fish, which is a good option for people who don’t like fish but want to add it to their diet for the omega-3s. Halibut is also rich in protein, potassium, vitamin D, and niacin. There are various ways to prepare halibut, but the common method is to grill or pan-sear the fillets.

For a balanced diet, it is recommended that people eat seafood at least twice a week. Fish is a great source of omega-3s and other nutrients and has lower saturated fats than meat. Incorporate this into your diet to keep your meals healthy.

Even when you are always on the go, busy, and have no time to cook, you can still eat healthy meals. Order customized meal plans from Nutropia and have it freshly prepared seafood delivered to your home or office by 6 am.

We’re NYC’s best healthy meal delivery service 18 years running, call us today to get your plan set up today.

How to stay healthy when you are busy.

Nowadays, many people are so consumed with work that they neglect their diet and health. Many people feel that they no longer have the time or money to buy ingredients to cook a wholesome meal that meets their energy and nutritional requirements. However, obesity, diabetes, hypertension, kidney stones, and chronic fatigue syndrome are some things that await you if you don’t mend your diet and nutrition ways. Also, the key to maintaining good performance and productivity at work is balanced and healthy meals every day. You need to consume the right amount of calories and servings of essential vitamins. How can you pull it off even if you’re a busy person?

1. Determine your daily calorie intake

The USDA’s average calorie intake recommendations and calorie calculators only serve as general guides and estimates. However, each person’s body and level of activity differs, which means the actual calories that each person needs may vary. Ageing, changes in lifestyle or jobs, and metabolism also cause your daily calorie intake to evolve. If you want to have a more informed idea of how many calories you will need, set an appointment with a nutritionist.

2. Keep track of what you eat

If you aim to trim inches off your waist or sugar from your diet, you need to monitor your eating habits. To track what you are eating, all you need is a pen and notebook (or a meal tracking app). Write down what you ate during the day, the amount of food you ate, and the time you ate a particular food item. For instance, you can write:

August 19, Monday

Three pieces of apple for breakfast (6:30 AM)
one plate of baked salmon with sweet potatoes (12:00 PM)
CHEAT – glazed doughnut for snacks (4:00 PM),
4 oz steak with rice for dinner (8:00 PM)
grapes for a midnight snack (12:00 AM)

Note the meals you eat for at least a week or two. Then, you can bring these data with you when you consult with your nutritionist. Your nutritionist would likely ask you of the level of activeness you have, which they would then compare to your week-long data. Your nutritionist would then contrast the amount and types of food you eat versus your other body, health, and activity data. From their observations and calorie calculations, your nutritionist can make specific recommendations as to the amount and types of food that you need to reduce. They may also tell you the vitamins and minerals you lack in your body.

3. Plan your meals

Based on your nutritionists’ recommendations, design a weekly meal plan that you have to follow. Included in the meal plan are:

Your budget
Your menu for the whole week
The days and times of the week to go shopping for ingredients

For example, if your nutritionist tells you to cut back on sweets, you can buy fruits such as bananas or blueberries, which are rich in potassium and Vitamin C, respectively. These fruits can serve as substitutes for carbs-rich pastries and candies. You can also use a blender to make fruit shakes (but don’t add any sugar!) as an alternative to sodas. Fruits are easy to buy and prepare. You can store them in the freezer and take them out as needed in your meal plan. You only need to set aside an hour or two of your Saturdays or Sundays to create a meal plan.

4. Prepare and store your meals ahead

You have refrigerators and microwave ovens that you can use to prepare healthy meals your nutritionist recommended. You can also store your food in resealable packs or containers that you can grab and go. Use your meal plan as a guide to the foods you need to prepare and store in advance. This would ensure that your dietary requirements are still met, even though you are busy.

No matter how busy you may get with work, you must never neglect your health. Follow the tips above to maintain a healthy and balanced diet.

If you’re looking the healthy food with the right portion sizes, get in touch with the Nutropia team today! We’re a healthy meal delivery service in NYC that can prepare correctly sized portioned meals – try us out!

How to Break Bad Eating Habits!

Have you been trying to eat healthy foods, only to end up snacking more and gaining weight? How many times have you attempted and failed? Maybe it’s not just the food that you eat, or perhaps you have eating habits that need to be changed.

Sometimes you are not aware of them. The first step toward developing good eating habits is to identify which ones you need to break for good. Start with evaluating your eating behavior and see which ones are harming your diet.

1. Create the right environment

Your environment largely influences your habits. Create an environment that will support a healthy eating routine. For example, if you’ve been snacking on empty calorie foods in the kitchen every time you step in there, change the setup. How you store food may encourage unhealthy and mindless eating.

Keep empty calorie foods, chips, and snacks in places where you don’t often see them, such as in lower or higher cabinets and at the back area of the refrigerator. You’ll have to work a little harder to get them.

2. Practice mindful eating

Do you usually eat in front of the television or your computer? Or do you read books or magazines while having your breakfast or snacks? If so, you are a distracted eater, and that’s a fast way to keep eating more than what you need.

Practice mindful eating. Remove the distractions while you’re eating, turn off the television, and eat at the dining table instead of your computer table. Put down the books or magazines, focus on your food, how it smells, looks, and tastes. Eat slowly and savor the moment. That way, you will enjoy your food and recognize the signals that you are already full.

3. Avoid overeating

It is good manners to finish all the food on your plate because they will only go to waste. However, it may happen even when you’re already full. As a result, you eat beyond what’s necessary, and that’s why you’re gaining weight. To avoid overeating, get a sufficient portion of your food that you are sure you can finish. Mindful eating also applies to eat slowly and pay attention to the sensations that say you are already full. Cut your food into smaller pieces, and drink water after a couple of bites.

4. Minimize ordering food

Who doesn’t love the convenience of food delivery? It is a life-saver for many people who don’t have much time to cook. However, if you order takeout or delivery food too often, it can become a bad habit. Most foods for delivery like pizza and burgers are full of fats and calories. To minimize the need to call food delivery, prepare your meals ahead. You can cook a large amount of food over the weekend, put a one-serving portion in a ziplock, and stash them away in your freezer. Reheat them in the microwave, and you’re good to go.


Much of your weight problems are because of bad eating habits you’ve developed over time. To break bad habits, you need to replace them with good ones. Creating a suitable environment and practicing mindful eating are just some of the helpful ways to get into healthy eating habits.

If you’re looking the healthy food with the right portion sizes, get in touch with us today!

We’re a healthy meal delivery service in NYC that can prepare correctly sized portioned meals – try us out!

Healthy Meals 101 – Common Portion Size Mistakes That You Should Know.

We bet you might have heard of the words ‘portion size.’ For the uninitiated, it’s not the same as ‘serving size.’ The former refers to the amount of food you eat, while the latter refers to the amount of food that is commonly served.

Chances are you’ve been eating a lot more than what is recommended. You may think as long as you’re eating the right kinds of food, then you can eat as much as you want. That’s a common mistake, though. The thing is, even healthy food will defeat the purpose of dieting if you eat too much.

Here’s a list of food commonly eaten in a portion size that you should be wary of.

Coffee Creamer

Let’s start with coffee creamer. Unless you opt for black coffee, you won’t have a problem with this. Apparently, your morning cup of Java may be fattening and unhealthy if you can’t live without creamer. Even a fat-free variety can still have an effect. It is said that a tablespoon is the recommended serving of creamer.

Chances are you’ve been adding more than a tablespoon of creamer to your coffee almost every day of your life. All you wanted was to augment the taste of your coffee, but for all you know, there may be a small amount of fat in the “fat-free” creamer you are partial to.


Let’s go to a bowl of cereal. Yes, cereal is ideal for those who want to cut down their food intake. It is better to satisfy your hunger with cereal instead of turning to heavy meals. But here’s the thing: do you really measure the amount of cereal you put into the bowl?

Chances are you’ve just been pouring cereal relentlessly into your bowl and eating until you’re full. According to the American Diabetes Association, a three-fourth cup is the suggested serving. In most cases, however, one cup of cereal will do.

Chicken breast

Next on the list is chicken breast. Sure, chicken breast is lean meat, and lean meat is good, as far as a healthy diet is concerned. In fact, it is a great source of protein that will help you build muscle but won’t make you fat.

But here’s another caveat: it won’t serve its purpose if you eat too much of it. Chances are you consume a whole chicken breast for dinner, and that’s a lot. The recommended single portion of chicken is three to four ounces. Clueless? That’s as big as a deck of playing cards, or the palm of your hand. That’s how the calories in the chicken breast may ruin your whole diet.


For most individuals, hamburgers are a big no-no. But for some, they only eat a burger for lunch or dinner, instead of a heavy meal. If you’re assuming that your hamburger patty is equivalent to one serving of beef, then you may be probably underestimating the calories you’ve consumed.

The recommended serving size of a hamburger is three ounces. The problem is, you are most probably consuming a quarter-pound burger that’s four ounces. In most restaurants, their typical servings of burgers are one-third to one-half, which is way more than what’s recommended.

If you’re looking the healthy food with the right portion sizes, get in touch with us today! We’re a healthy meal delivery service in NYC that can prepare correctly sized portioned meals – try us out!

Food That Helps to Decrease Inflammation

Chances are that you’ve heard of the word “inflammation” before. It is a normal bodily function that occurs when your immune system releases white blood cells for protection as a response to an injury, infection, or any other irritant. There are chronic and acute inflammations. Acute inflammation is a natural immune response to common symptoms and injuries whereas chronic inflammation can trigger many health-related issues.

Several diseases including heart disease and arthritis can cause chronic inflammation. Fortunately, there are some ways that you can prevent or lessen the symptoms. Here are some of the top foods that you should eat in order to fight inflammation:


Vitamin E is good for protecting the body from harmful free radicals. It’s also known for its ability to reduce inflammation. Almonds are an excellent snack and will provide you with great benefits since they are a good source of Vitamin E.


Salmon is the healthiest fish that you can eat since they are the best source of omega-3 fatty acids, which are vital for fighting inflammation. One serving of salmon can provide you about 55% of your daily recommended value of omega-3, meaning that you will be able to take advantage of its anti-inflammatory properties.


Avocados are very high in fiber and have anti-inflammatory fat content. They also contain high amounts of magnesium, potassium, carotenoids, and tocopherols. Avocados are all-around great for your health and should have a part in your diet, especially if you are looking for foods with anti-inflammatory properties.


Blueberries are well-known superfood boasting antioxidants, which are great for reducing inflammation. They also double as immune boosters.

Extra virgin olive oil

Olive oil contains oleocanthal, which is an antioxidant. Studies show that this antioxidant will reduce the risks of heart disease. In order to reap the full benefits, you should consume about 50ml of extra virgin olive oil a day. You can easily take in the amount you need by simply drizzling it onto your salad or using it for cooking.


The deep green color of this vegetable is a sign of its antioxidant properties. Kale is full of antioxidants, with about 45 different inflammation-fighting flavonoids. In order to maximize these capabilities, you want to avoid boiling or cooking kale for too long, as this might break down the nutrients and enzymes that you want to get from your meal.

Green Tea

Green tea is high in the antioxidant compound, catechins. It is also high in epigallocatechin-3-gallate, which is important for protecting your cells from damage that can lead up to disease. The key is to make sure that the tea you purchase is of high quality. It’s best to opt for matcha if possible. You should also make sure you are using the right brewing techniques in order to reap all of the benefits.


This deep red fruit is this color due to its high content of anti-inflammatory antioxidant, betalain. If you are looking for an antioxidant powerhouse, beets are your answer.


Inflammation and magnesium deficiencies have been shown to have a connection. Broccoli has 51 mg of magnesium per cup, which makes it a crucial anti-inflammatory ingredient for any diet.

Bone Broth

The broth has the most anti-inflammatory properties, containing chondroitin and glucosamine, two compounds shown to reduce inflammation linked explicitly to joint pain.

Nutropia is rated as one of the best healthy meal delivery services in NYC – get in touch to start your meal plan today!

What to Know About Personalized Meal Plans.

There is no one size fits all scheme when it comes to weight loss plans. While the government issues nutrition standards for a healthy diet, these standards only refer to average values. Your personal needs may go above or beyond these standards since not everyone has the same body. This is why off-the-shelf weight loss plans may not yield the results you want.

Understand what causes weight gain

To have a more realistic and practical view of weight gain, you need to understand how everyone’s bodies are different. You may respond to stress by overeating, while others smoke. Both habits can contribute to weight gain. Lack of time can also lead you to make bad choices in terms of food, such as eating fast food with high calories. What you need is to sit down and plan your meals so that you have something to stick to whatever happens.

Customize your meal plan

To start a customized meal plan, first, you need to know which food items you should avoid. These include things that are too sweet or too salty, as well as those that trigger any allergies you may have. Next, list down the maximum amount of carbs, salt, and fat you are allowed to have in a day. That means you have to plan the desserts and viands you will have for the coming week.

For example, you may have set your daily maximum carb limit to 200 grams a day to help you shed weight. Others may need to have higher limits, primarily if they metabolize carbohydrates quickly. That’s because cutting too many carbs out of your diet can harm your health, as your body still needs them as fuel. Include more green leafy vegetables, nuts, fish, and whole grains in your weekly menu.

A nutritionist can help you in your meal plan

Your maximum personal carb, salt, and fat intake is something you can’t accurately calculate by yourself. You will need the guidance of a clinical nutritionist. They will ask you to undergo a few medical exams, such as a blood sugar test so that they will know what affects your body’s metabolism. For instance, you might discover in those tests that you have a genetic predisposition towards slow metabolism. While there’s nothing you can do about your DNA, your nutritionist can still devise a meal plan appropriate to your genes.

Abrupt changes in your daily diet can adversely impact your mood and physical state during the first few days. Your nutritionist may recommend a more gradual transition so that your body can adjust to the changes more smoothly. Including a transition phase in your meal plan can also decrease the chances of relapse, or your failure to stick to your daily carbohydrates, salt, and fat intake limits.

Nutropia is rated as one of the best healthy meal delivery services in NYC – get in touch and talk to one of our nutritionists today!

The Benefits of Home Meal Delivery Service.

If you were in the process of wondering whether or not you should subscribe to a meal delivery service, we’re here to say that these prepared meals might be worth your time. In this day and age, many of us are incredibly busy with our daily responsibilities.

Our meals tend to take a backseat. We want to heat something and force it down our throats without having to spend an hour in the kitchen.

Fortunately, Nutropia offers different types of meals that you can choose from every day. If you have any dietary restrictions or meal preferences, you can choose what you need/like, and it will always be within your caloric needs.

There are so many reasons to jump on a meal plan – it’s practically impossible to not find value in starting your healthy eating journey today!

Here are a few reasons we think you will love our healthy meal plan service.

It saves you time
Since you don’t have to put effort into making meals, which involves cooking and maybe even learning new skills and going to the store, you will be saving quite a bit of time. Minimal effort goes into subscribing to our meal delivery service, talk to our team, and then start picking your meals.

Think about all the time it takes to go grocery shopping, cook, and package your food. It’s quite a bit of time. Not to mention having to clean the entire kitchen and everything you used in the process.

With Nutopia, all you have to do is heat your food, and you’ll have a meal ready to go.

It’s light on your wallet
Some people will think of meal delivery services as a luxury when, in reality, they can be quite affordable. You may end up paying a better price than if you were to buy and cook your food throughout the week.

Who doesn’t like saving money? If you choose the right plan, you will be kinder to your wallet. It’s time to change your mindset of meal delivery services as a luxury – it’s an investment to your health!

It meets your needs
If you have any dietary restrictions or preferences, lour service is equipped to put together meals that work for you all the time. We want to make sure that you are getting proper nutrition and all the vitamins and nutrients you need. If you have kids and want to get a meal plan for them, we can help keep them full and healthy too.

It’s incredibly convenient
After ordering your food from Nutropia, you will quickly start to see just how much more convenient it is not to have to cook everything, to pay less, and to be able to get your food delivered to you. You will also see that heating and eating your meals is so much sweeter when you have a service backing you up.

It’s a lot easier for you to be able to skip preparation and planning by getting your meals delivered to your doorstep right when you need it. Put the food in your fridge, take it out as you need it, warm it up, and you’re all set to go!

Nutropia is rated as one of the best healthy meal delivery services in NYC – get in touch to start your meal plan today!

4 Reasons Why You Should Use a Healthy Meal Delivery Service.

We have finally arrived at an era when food can be delivered to your doorstep daily. Whether you are not a good cook or are too busy to prepare a meal, Nutropia’s healthy meal delivery service is always ready to come in and save you time and money.

Because we are living in an on-demand economy, practically everything you want is available at our fingertips. Want more clothes? Just buy them online. Want more food? Just tap on your meal delivery app!

When we talk about the convenience of food delivery, you might think of junk food and not-so-healthy choices – pizza or burgers, for instance.

But that is not the case when it comes to Nutropia’s healthy meal delivery service.

Here are the reasons why you should use our meal delivery service:

You will get to explore hundreds of meals that fit your diet

Cooking food according to a particular diet plan might be an issue when you are always on the go. No matter what kind of diet plan you are following, chances are that you don’t want to eat the same thing 3 or 4 times a week, using our meal plan you won’t have to. We have 100’s of options ranging from gluten-free food to meals that follow the ketogenic diet, and you can explore a variety of options within just a few clicks.

You will have more time back in your day.

When you prepare your meals by yourself, you have to spend quite some time preparing the ingredients, cooking the meal, and cleaning the dirty pots and pans. After a long day at work, the chances are that you don’t want to spend an hour in the kitchen.

There are so many better things that you could do with your time – play with the kids, help them with their homework, and relax as you binge-watch Netflix. Having our delivery service set will give you plenty of free time to finish your chores, enjoy your me-time, and do other activities.

You will get to eat healthier without feeling like you are on a diet.

All our meals are calorie specific and clearly labeled with all the nutritional information you need to follow your plan. You will get to maintain your preferred diet by filtering through meals and choosing whatever you think sounds good! It is time to put down that unhealthy snack in your hand and start eating things that satisfy your sweet or savory tooth and stay on track with your progress!

You can have your meal wherever you want

Are you starving but stuck at the office? No worries! Nutropia delivery services have always got your back (or stomach) and deliver to your home or office by 6 am. Everyone needs food to fuel them up for the day and some days it might be easier to get a good breakfast in than others. Instead of picking up fast food order the night before and have it delivered to the office for

Three Benefits of Using our Healthy Meal Delivery Service

There’s no doubt that life can absolutely fly by at times. With family obligations, work expectations, and tight schedules, people no longer have all the time in the world to do the things they love (like making food everyday three or more times a day). Eating healthy, a basic human need and is one aspect that is often neglected. People often just eat whatever is convenient and that means even skipping meals at times. More often than not, they rely on things like fast food or the so-called “healthy sub”. The fact of the matter is that not everyone can cook at home or has the time to do so.

The good news is that Nutropia provides a healthy meal delivery service that will give you back two things you value the most: nutrition and time. In this article, we will discuss the three main benefits of taking advantage of our healthy meal delivery service.

We provides you with a customized meal plan

With 100’s of meal options to chose from daily, we provide a wide variety of healthy meal options to choose from – be it for breakfast, lunch, or dinner. You can opt for different plans and eat something different for every meal. Each meal is carefully planned by our nutritionists and prepared by an actual chef.

This means, aside from being able to choose the food you want to eat, you can request just about any combinations of meals for the day. For instance, you might want to have 2 breakfast items on one day. The next day, you might want a different combination — may be 2 dinners and an extra snack. No Problem when you are on the Nutropia meal plan.

It saves you time, money, and effort

One good thing about using our food delivery service is that we provide convenience. Our company understands the value of time and money. We understand that you may not have all the spices or pans to cook your own food or it might take to much time to go to the store every day.

As mentioned earlier, you don’t have all the time in the world and are already busy with the daily grind. Preparing healthy meals that don’t all taste the same can take a lot of time and effort. You don’t want to end up at McDonald’s after an exhausting day at work especially when the last thing you want to do is to cook and you don’t want to go to fancy restaurants daily. Therefore, the most practical decision you could make is to give us a call and have our nutritious food delivered to your doorstep.

It helps you stick to a proper diet

Finally, and most importantly, our meal delivery services provide you with proper nutrition and a healthy diet. Our meals are well planned out and prepared, with the utmost priority given to health and nutrition.

In this day and age, nutrition should never be neglected, health is wealth and by taking advantage of our service, you will be hitting two birds with one stone. Not only will you get properly nourished, but you will also shed a few pounds.

Nutropia is rated as one of the best healthy meal delivery services in NYC – get in touch to startyour meal plan today!

Ten Tips To Setting Up Your New Healthy Lifestyle & Sticking To It

Ten Tips To Setting Up Your New Healthy Lifestyle & Sticking To It

Have you decided it’s time to go on a health kick? Most of us know how to be healthy, but it seems so intimidating yet motivating at the same time. When it comes to taking on new, healthy habits and getting them to stick, there are plenty of small steps you can take that will make a difference in the long run. After all, living a healthy lifestyle can have a significant impact on your life. It can make you more effective and productive and can help you live a long, healthy life. We’re here to divulge ten painless tips to kick off your new healthy lifestyle and how you can stick to it.


1) Drink more water. This tip is one of the oldest ones in the book and also one of the most important things you should do every day. Keeping yourself hydrated lubricates your joints, carries oxygen throughout the body, improves your skin health, regulates body temperature and so much more! Aim to drink eight glasses of water a day. Oh, and don’t let that number scare you! The trick is to drink a glass of water when you wake up and then every two hours. If you don’t like plain old water, add in some lemon juice or infuse it with cucumber to add flavor.


2) Exercise. It always seems like life gets in the way of sticking to an exercise routine, but you don’t have to do a two-hour workout every day either. Start small and build yourself up to a more substantial time commitment for exercise. You might find just 30 minutes every morning is all you need to get some cardio in and do a little weight training. If you’re having trouble keeping up with exercising, make it a goal to set aside extra time in your day. A way to break this bad habit is to get up earlier so that unexpected distractions don’t get in the way. The early bird gets the worm, am I right?


3) Make walking outside a part of your daily routine. Taking a walk through green surroundings can reduce brain fatigue and increase your happiness. Aside from the stimulating effects of physical activity, moving around outside gives you fresh air and exposes your body to sunlight, which helps your body produce Vitamin D. Walking outside is one of the most underrated forms of exercise. You probably don’t even realize this, but walking can improve your heart health, reduce depression, improve your mood and also create less stress on your joints. So, make a daily stroll part of your routine!


4) Go to bed at the same time every night. We understand your busy lifestyle can get in the way of a good night’s rest. Stop checking emails, doing house chores or anything that requires mental stimulation, and just relax during the last hour before bed. The light from your phone, computer and tv can suppress your body’s release of melatonin – a hormone that is essential to helping you fall (and stay) asleep. Whether it’s a taking a bath, drinking tea or reading, you’ll want to give your eyes a rest. This will help your body wind down and get yourself prepared for sleep. Adhering to the same bedtime every night will help you get in tune with your body’s natural sleep-wake cycle and stick to a more regular sleep schedule.


5) Healthy snacking. Let’s say you’re at work and 3:00 pm rolls around, and you find yourself craving a sugary snack. Resist the temptation! Sugary and fatty foods might give you a temporary energy boost, but it will quickly lead to a blood sugar disaster that will suck all of your energy. Carrying healthy snacks like Greek yogurt, fruit, a boiled egg or nuts are the perfect treats to ease your hunger pangs.


6) Set clear goals. Ask yourself, what do you want to accomplish and what is the deadline for you to reach that goal? Be very specific as to what qualifies as success. For example, no junk food after 8:00 pm, or begin every day with an 8 oz glass of water by 9:00 am. Remember, a deadline should only be a target for you to reach, so never give up on your goal if you haven’t reached it by your deadline. If you’re having trouble, figure out what is and isn’t working and revise your plan with a new timeline. The most important thing here is to keep a consistent effort in your pursuit to reach your goal.


7) Establish meaningful connections. Mental and emotional health is just as important as your physical health. Although our phones and social media allows us to virtually connect with friends, family, and even strangers all over the world, nothing replaces real-life with a real conversation, smiles, and laughter. Our brains are naturally wired to connect with others. Loneliness can cripple your immune system and set the stage for a variety of chronic illnesses. Spending time with friends and family boosts your happiness and overall health. Make sure you set time aside each week to continue relationships with your loved ones.

8) Get out of your head. We know this is so much easier said than done. Even if you’re not an overthinker, you have probably spent an unnecessary amount of time analyzing information and thinking about all kinds of problems and possible outcomes, even ones that will probably never happen. Being inside your head leads to an overload of information and mental fatigue. It can even cause depression and anxiety. Try to let go of your worries and get in touch with your body. Refresh your mind by going for a run, reading, doing crafts or anything that involves working with your hands. It’s such an effective way to get out of your head. Pick up a hobby you’ve always wanted to do – and go for it!


9) Enhance your life with a wellness treatment. Not everyone has the time or can afford to go to the spa every week, so why not give yourself an at-home spa experience? Something as simple as giving your body sugar scrub, slapping on a DIY face mask, or even treating yourself to a relaxing bubble bath can give you the same effect as a going to the spa.


10) Reward yourself. After you’ve completed a goal, figure out a way to reward yourself! Maybe you’ll treat yourself to a shopping splurge, a relaxing massage or just dance around the house to your favorite song. Be sure to steer clear of food rewards, since this approach is counterproductive.

If you would like more information on how to kickstart your healthy lifestyle, call 866-877-5433 !