Healthy Eating
Making the transition to a healthy lifestyle is tough, especially when we are surrounded by so many unhealthy options.  Americans are some of the most overfed yet undernourished people in the world.  We eat plenty of convenience foods but avoid eating real foods that are nutritious and healthy because they are just not convenient.
Healthy eating is easy with a little bit of planning! We have five fool-proof strategies that can help you keep your diet in check.

1. Healthy Snacks

It is hard to come up with healthy snacks when you are always on the go, and that’s why it’s so important to plan ahead.  Having something healthy at hand will keep you from grabbing that snickers, soda or fast food.  Keep these snacks at your desk and on your counter!

  • Almonds– A handful of natural unsalted almonds are packed with nutrients. Research has shown that they can improve heart health, provide weight maintenance, and may even fight diseases like diabetes and Alzheimer’s.
  • Apples, Oranges, Bananas, Pears, Peaches, Avocados, Peppers, Tomatoes and Berries – Fruits are the world’s first fast food!  They come in their own protective covering, easy to transport, can be easily eaten with one hand and they have a pretty decent shelf life, too.  Fruits are filled with vitamins and mineral that the body needs and they can satisfy that sweet sugar craving. The rinds and peels can even be used for composting.
  • Hard Boiled Eggs – cook a dozen eggs and leave them in the fridge for a quick protein filled snack.  Add a drizzle of olive oil and salt for a boost of flavor.

2. Fill up to Shop

The worst thing you can do is to go to the store hungry, because your willpower is likely to give way to hunger.  Research has shown that hungry shoppers tend to choose higher calorie foods when compared to a shopper that has consumed food prior.  Hungry shoppers also generally spent more on groceries.  So if you want to save yourself the calories and some cash, eat up before you head out!

3. Strategic Shopping

When you shop for groceries, always have a plan. Making a weekly plan of healthy meals will help you create a list of foods and spices to purchase.  If you have a tendency to forget what food you already have at home, take a picture of your fridge, freezer and pantry before you head out.  While at the store stick to the outer edge.  This is where you will find your fresh produce, meats, and dairy- whole foods. Convenience foods and processed foods are located in the center aisles, and can easily sabotage your healthy lifestyle!

4. Dining Out

Have you ever gone out to eat and regretted your decision to order that 2,000 calorie meal?  In this age of information, almost every restaurant offers their menu online, often with nutrition information included. Before your meal, take a look at the menu to identify the healthiest choices available.  If your kids are out for dinner with you, have them skip the children’s menu, which usually contain things like burgers, hotdogs, mac and cheese, and chicken nuggets served with fries.  There are plenty of healthier options on the regular menu that will satisfy their hunger.

5. Family Meal

Get the family together, cook a meal, and sit at the table!  This brings the family together, allows for bonding, catching up, and educates younger kids on how to cook.  If you don’t know how to cook, learn! Find recipes online that interest you and meet your nutritional goals. Take a cooking class if you need to, or have a friend teach you. If you want your kids to grow up to be healthy, teach them to cook wholesome nutritious food.
If you want more of these tips, feel free to schedule a nutritional consultation with one of Senara’s doctors and we can help you on your way to a better and healthier life.


Senara Health and Healing Center, located in Peoria, Illinois, offers a multidimensional approach to chiropractic, functional and anti-aging medicine, and wellness care. Using the latest advancements in holistic health, they advance their mantra, Live Life Well, to their guests. Established as Kramer Chiropractic in 2002, the facility moved and expanded it’s services in late 2011 to Senara Health and Healing Center & Spa.Senara Medical Weight Loss and Anti-Aging Center was launched in 2015.