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We are what we eat

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Food obviously affects our overall physical and even mental health so a proper wholesome diet can help with a lot of issues. Making better choices and establishing healthy habits is a great way to live a long and happy life! So here’re a few tips to help you with that.

To help build and support strong bones it’s important to have enough vitamin D and calcium. Dairy products like cheese, milk or yogurt are great sources of these nutrients especially if they have a lower fat content. For example, a cup of granola with Greek yogurt and berries makes for a balanced and delicious breakfast.

Choose to eat more brightly colored vegetables like tomatoes, spinach and sweet potatoes. And it’s very easy to incorporate these foods into your diet with barilla lasagna recipe, for example. Simply add the veggies to the sauce or between the layers. You can also assemble the dish and bake right away or freeze it for later.

Start by making the meat sauce. Cook together ground beef, sausage, onion and spices. Then add crushed tomatoes, tomato paste,  and let the sauce simmer for up to 2 hours. Assemble the lasagna with cooked noodles, mozzarella slices and grated parmesan. Cover the dish with aluminum foil and cook for 1 hour and 10 minutes. You can broil for the last 2-3 minutes for a golden cheese crust.

Reducing the amount of sugar you consume is very important if you want to be healthier. Some of us like to choose sugary drinks during the summer but just one can of soda has up to 10 teaspoons of sugar! Drinking water instead will make a big difference for your body because it will actually satisfy your thirst. And if you miss the flavors of soda, try infusing your water with fruits such as lemon, strawberry, orange and others. There are so many options to choose from!

Switch out your regular wheat products like pasta, bread and flour with their healthier whole wheat counterparts. They have a lot more nutrients and take more time to digest which means you will feel fuller for longer periods of time. Other whole grain foods like brown rice and quinoa have a similar affect on the gut. So changing your diet even in a small way can make a big difference!

Influence other people with your new healthy choices and show how you work through the challenges of becoming a better person. Choose something with less calories and fat if you have to go out with friends and maybe they will also start changing their diets in some ways! But don’t be judgmental – it’s not like you’ve been perfect at this all your life. And also making a dish like filipino spaghetti once in a while won’t kill you. The hardest part is getting back on track again after it.

Start the recipe by cooking spaghetti in salted boiling water. Cook some hot dogs on a pan, add onions, garlic, ground beef and cook until lightly browned. Add tomato sauce, tomato paste and simmer for about an hour. Season with salt and pepper to taste. Serve with melted cheese.

It’s important not to forget that we all have different needs, both nutrition and taste wise. So while tracking your macros is a great idea that can keep you accountable for your choices, sometimes a dessert is what you actually need.

Start making these quaker oatmeal cookies by creaming butter with sugar. Add ground oats, raisins and flour and mix well. Bake for 8 to 10 minutes and let cool so that the cookies don’t fall apart. Enjoy with coffee or tea!