I can say without hesitation that the type of food we eat has a profound impact on our mental and physical health. As someone who uses a wheelchair full-time, it is incredibly difficult to keep my body weight in control. The only way to burn calories is through the physical use of my arms. In addition to exercise, diet has a major role to play in our overall health. This is the main reason why I give my health top priority. However, even good intentions do not always keep me going. I understand that nothing works 100 percent of the time and it is okay to indulge in little treats from time to time as they enrich life. As someone who enjoys different delicacies, I make an effort to try new recipes as often as possible. This also provides us with more reasons to find a balance, as we do not want to miss out on some of our favorite dishes.
On January 1st of every year, we set very high expectations of ourselves to pursue a healthy lifestyle. These expectations can be hard to keep up with and we often give up by the end of the month, if not earlier.
In this article, I will be sharing tips on how to achieve healthy eating habits.
Keep it simple – healthy meals do not have to be complicated. Giving up everything like sweets, carbs etc. all at once is difficult. I started by focusing on reducing or eliminating sugar and fried food from my diet. Fried food is an occasional treat and that too with family and friends at get-togethers. While I do enjoy samosas or pakoras from time to time, I rarely go and buy them to eat at home. Nowadays, I look at them as a treat to enjoy at get-togethers. I gave up drinking sugar in my tea to support my mother who is diabetic. Now I cannot drink sugar in my tea or coffee. In fact, I cannot drink any sweet drink, as they taste way too sweet for my liking.
This simple habit helped with weight control. After eliminating sugar from my beverages, I focused on reducing carbohydrates. Like many of us, I cannot deny the fact that I do enjoy parathas (with potatoes, or other ingredients). My mom makes yummy parathas with kale, spinach and other healthy ingredients. Yes, I do have help with food preparation. Most of the Indian food I eat is made by my mother and I am very grateful for that. From her garden to the plate, it is made with so much love. It certainly makes it easier to stick with healthy meals. However, you can still stick to healthy eating habits even if you have no one cooking for you. For example, I prepare an omelet with peppers, kale, spinach and mushrooms. If I am not in the mood to make an omelet, then I boil eggs. Another breakfast option I enjoy is toast with nut butter, a little marmalade (not too sweet), and some chia seeds on top. These are some examples of the way I add variety to food for a good balance.
Preparation – Preparation is the key and helps us to stay on top of our commitments and not get overwhelmed with a busy schedule. This can be achieved by creating a weekly schedule of meals which can be prepared on one particular day of the week. For example, on Sundays, I prepare basic ingredients for the week by chopping onions, ginger, & garlic as performing these tasks is time consuming and can add a demotivating factor to make fresh meals throughout the week. I also keep frozen vegetables, kale, and spinach in the freezer to save time. You can also prepare a simple dish with whole wheat pasta or rice using all these same ingredients.
Meal planning – this is similar to what I mentioned above in that ‘Preparation is the key’. Meal planning and preparation go hand in hand. Once I have planned meals for the week, then grocery shopping is a breeze and not a dreaded task. I save time and money by following the shopping list I create when planning my menu for the week. After purchasing the ingredients, I wash and cut them, put them in glass jars, and place them in the refrigerator. This saves time, frustration and takes away excuses on why I couldn’t stick to healthy meals throughout the week.
Invest in small kitchen appliances – Invest in what works for you. This means that some people prefer the slow cooker, while others prefer the Instant Pot. I have an air fryer toaster oven, and use it for everything from toasting to baking cakes. I had an Instant Pot and a slow cooker, but lost both in an apartment fire. We are hoping to buy them again once we move back home. I will share this journey in another blog post. Speaking of small kitchen appliances at the moment, the Instant Pot is, in my experience, very efficient for weeknight dinners because you only have to add all the ingredients at once and wash one item. A pile of dishes can be a contributing factor to ordering out and not preparing meals at home. You can also look up Instant Pot recipes and plan your meals that way. Try all your appliances to see what works best for you, and return anything that doesn’t suit your cooking style (I recommend Costco here, as they have a great return policy).
Observe your feelings– How do you feel about cooking and eating healthy at home? I feel full, light, fresh and overall healthy. A nutritious diet improves overall energy levels. This alone will motivate you to continue a healthy lifestyle.
Treat yourself – I like exploring different cafes and restaurants in my local area. That’s what weekends are for (and occasionally weekdays too.) Planning to treat yourself makes it easier to stick to a healthy eating plan for the rest of the week. When I find myself in a situation where it feels rude to say no to eating out, or when I miss a work-related event or celebration, I take it as a reward and then compensate by eating less at dinner time. Food connects us all, so you don’t have to be rigid about your nutrition plan.
I believe a little bit of planning and organization can help you maintain a healthy lifestyle. I do not follow any diet plans because they do not work for me, and I end up eating more than I normally would because of the craving. Find the balance that works for you. Try a spoonful of everything instead of running away and giving in to cravings later. For me, eating healthy is a lifestyle and it’s okay to enjoy the foods you love, especially when you’re with family and friends. We should enjoy the little pleasures of life. We have to enjoy the little pleasures in life. We are not here to work and pay the bills only 😌. I hope the above mentioned tips help you to find motivation to cook and eat healthy meals at home.
Happy Eating!!!
