Eat Right, Save Time & Get More Energy With Our 5-Day Nutrition Challenge
When it comes to meeting your wellness goals what do you do to press ahead? Whether it’s waking up an hour earlier to get your morning sweat in, taking a few minutes in the middle of the day to meditate, or reaching for a handful of nuts instead of an unhealthy snack you’re finding ways to keep your health journey on track. To keep you inspired, mindbodygreen and Evolution Fresh invite you to join our #PressAheadChallenge series, continuing with a focus on nutrition—because the food we eat fuels our days.
For the next week, follow us on Instagram, Twitter, and Facebook for advice that will empower you to make more nutritious decisions. Here’s the full challenge.
Studies show that our brains function best when we eat well—in other words, getting the recommended two servings of fruit and two servings of vegetables per day, as well as loading up on healthy fats (avocados, cashews, and fish are a few great options!) and high-fiber foods.
Unfortunately, eating healthy often feels like it’s easier said than done. Between demanding jobs and spending time with loved ones, eating healthy can be the first thing to go out the window. But with a few simple tweaks, eating healthy is actually pretty simple—hop on board with our 5-day challenge to find out just how easy it is.
Day 1: Spend 30 minutes prepping your lunches for the week.
One great way to set yourself up for a week of healthy eating is prepping your lunches. But meal prep doesn’t have to mean hours in the kitchen. Actually, whipping up a few healthy meals takes no time at all: Consider this protein-packed veggie rice bowl that takes just five minutes to make, or use this easy-to-follow, time-saving meal prep guide.
With a week’s worth of healthy, delicious lunches waiting for you, you won’t be tempted to rush out and grab an unhealthy meal in the middle of the busy day. As an added bonus, you’ll save money.
Day 2: Sneak a few more veggies into every meal.
You may have the best of intentions when it comes to “eating the rainbow” and getting all your veggies in, but having a salad for every meal doesn’t always feel like the healthy option. A good solution? Sneak veggies into your meals. Try adding greens to your morning smoothie or keep a bottle of Evolution Fresh® Organic Essential Greens® cold-pressed, high-pressure processed juice on hand and have it with lunch and/or dinner. On top of being delicious, it’s also filled with veggies. Hard to go wrong there.
Day 3: Beat the 4 p.m. slump with healthy fats and greens.
Instead of reaching for any old snack when you start to crash toward the end of the day, go for something that will not only keep you full until dinner, but will give you energy and maintain your mood level to get you through any last-minute deadlines. One easy fix is half an avocado and Evolution Fresh® Organic Green Devotion. The creamy avocado, which contains monounsaturated fat, will help keep you full, and the tart lemon in the juice will help slow digestion, which keeps your blood sugar levels more stable.
Day 4: Choose the right pre-workout fuel.
Another thing that falls to the wayside when we get busy is exercise. But with the right pre-workout fuel, you’ll be a whole lot more motivated to hit the gym first thing in the morning or after a busy day. Try eating protein-rich foods in the afternoon ahead of an evening workout—think hummus and pita, Greek yogurt, or quinoa. If you want to work out first thing in the morning but don’t want to do so on a full stomach, opt for a banana and a green juice—this will help energize you without leaving you feeling full during your workout..
Day 5: Reflect on how you feel.
You’ve spent the past four days making small, simple tweaks to your eating habits—but are you feeling the difference? Most likely yes, but it’s hard to really see it until you think it through.
So take out your journal and put pen to paper, noting how these changes have impacted your energy levels, mood, and more. Studies show that we’re more likely to do something when we’re doing it for a reason you value, so if you take a moment to truly take in how these tweaks changed your week, you’re more a lot more likely to keep doing them.