6 Easy Ways to Clean Up Your Diet Today

This year, I've made some changes to my diet in an attempt to better myself as well as an elimination experiment to confirm some things for me (I'm working on a whole, detailed post about what's been going on, so be sure to look out for it). I've always grown up hearing about healthy ways to do things as it was always very emphasized at home, at school and even at church and it never occurred to me that some people may not know about some of the basic things our bodies need for optimal health (I wrote about these things here). Today, I will just share some easy food switches you can make to help reach your health goals.

This post was updated in March 2022 from April 2018 and includes affiliate links.

Related: Spring into Health this Spring

 

Skip the sugary drinks and drink more water. Sugary drinks are delicious, don't get me wrong, but it's too easy to overlook the effects of sugar on your body. Skip the addictive substance, and drink water - our bodies need it anyway! I also really enjoy unsweetened herbal teas. The bottom line is that since our bodies are made up of over 70% water, it is absolutely necessary we drink it. It supports our systems and flushes it out. 

Add vegetables to your meals. Your mama was right - veggies help you grow strong! Eat your vegetables! Add a side of broccoli or opt for a side salad (or make it your main course!). You can start small, but add more vegetables to your diet. The best vegetables are the ones that are fresh and in season (or frozen from their season), but any vegetable is a great start. Fresh, nourishing food is essential! I love meals that are full of vegetables!

Choose fruit over sweets made with refined sugars and empty calories. Again, the side effects that come with sugary treats will harm you more than do you good. Choosing fruit when you have a sweet craving is a better choice than fatty desserts. Again, with the summer close, in-season fruit is becoming more readily available!

“It’s not hard to clean up your diet! Here are some easy tips you can start using today!”

TWEET IT!!

Pick steamed or raw over fried. I know, I know. Fried foods are so delicious - but they are really not good for you. Because of the added calories and health risks involved with commercially fried foods, it is best to avoid consuming them (or avoid when possible). If you must have fried, try oven frying or air frying at home for crispy food, but with less oil and the calories that come with it.

Make your own meals. I know it's fun to eat out, but save your wallet and your bodies by making your own food. When you cook or prepare your meals yourself, you have total control over what goes onto your plate. On top of that, it is also much cheaper to buy your own groceries. 

Related: Eating Cleaner on a Budget

Listen to your body. For me, when I eat dairy or other heavily processed foods, I'm noticeably more lethargic. Then again, I likely would not have even noticed had I not decided to cut it out. When I am intentional about drinking enough water and eating fresh foods and avoiding "empty calories" (calories that add no nutritional value), I feel my best - energetic and ready to go. Listen to your body - it speaks louder than you might imagine!

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What are some ways you make healthy switches?

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Enjoy Each Moment: Practical Ways to Slow Down Today

It is no news that we live in a fast-paced world. I, for one, feel most days that I am constantly running around trying to catch something - even though I’m not always sure what that something is. I know that I personally have to stop sometimes and consciously slow down. When I do, I remember that there really is no rush - as much as I often make myself believe. I mean, I have written on cultivating a slower and simpler life before, so it definitely is on my mind. Here are some ways that you can slow down today, and just be.

Do Less

It is okay to say, “no” to things. It is perfectly fine to have less on your plate. There is no rule that says you have to be involved in everything at all times. Try to avoid filling your plate with activities and responsibilities that cause you stress and do not require your attention. Take time to sit and breathe. Just, do less.

Be Present

Give the attention to loved ones that they deserve. Put devices away (turn off those notifications too!) and spend quality time with others. Be there to listen, really listen, and ask questions. Be aware of yourself; your breathing, your bones. Don’t dwell in the past. Be, present.

Related: How to Cultivate a Slower and Simpler Life

One Task at a Time

Avoid multitasking (since it’s been proven a myth anyway) and give your all to a single task at a time. You may find that you finish tasks quicker and more efficiently this way, which will give you another bout of contented feelings.

Disconnect

I mentioned this already, but don’t be afraid to put your devices away for some time. Be conscious about taking space away from the world you keep in your pocket. Our phones and computers connect us to so much, but it’s good to take some time away from that.

Be in Nature

Being in nature is such a great way to slow down and enjoy some peace. I personally love being near water and listening to it in all forms - waves on a shore, pounding from a waterfall, rushing river...you name it. You may prefer being in the woods listening to the trees sway and hearing their occupants singing songs. I know people who love the desert. Whatever your preference, take some time in nature, taking in the wondrous sights and sounds.

Practice Gratitude

Be conscious of the things you are grateful for every day - not just once a year on Thanksgiving. The more you practice gratitude, the more natural it will become, and the more content you will feel.

Eat Slower

Oh, eating slow. It seems as though our culture often makes us rush everything, including the time we take to nourish and rest ourselves. I have often thought to myself, “oh, if only I didn’t need to eat - I could accomplish so much!” Resist the temptation, however, to rush your eating. Not only will your stomach thank you, you will enjoy food that much more. Take the time to enjoy the scents and flavours of your meals. Enjoy those you share your meal with. 

Related: Gathering with Intention and Simplicity

Drive Slower

This may sound like a weird one, but I find that when I drive slower (by slower, I mean not speeding, ahem), I feel so great! Hear me out - I did it once and felt amazing and so I’ve been testing it often. And lo and behold - I feel more relaxed behind the wheel. I feel more alert of what’s around me (I do try to avoid accidents when I can). I enjoy the scenery and appreciate different surroundings...trust me. Try it. Your slow life will thank you.

Focus on Others

I believe that we were created for relationships. When we take the focus off ourselves and focus on others and meeting their needs, a wonderful phenomenon happens. We feel happy and content and joyful. I’m not talking about neglecting your needs, however; we can’t help others when we are lacking. See what happens when you consciously focus on doing something (even something small) for someone else. You might forget that you weren’t feeling so great.

Breathe

Our lungs do amazing things for our bodies. The oxygen we take in is required for our bodies to function. Afterall, we can’t live long without air in comparison to even food and water! If you are feeling stressed, take some time to take a few deep breaths. If you can’t sleep, breathe deeply. Take time to breathe consciously.

Take Time to Pray

Praying and meditating on Scripture does wonders for the slow life. I personally like doing it early in the morning to set the tone in my day, but you can take time whenever you like.

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How do you take time to slow down every day?

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Can I Become a Morning Person? (Ask Amanda)

Question: Help! How can I become a morning person? Do you have any tips?

If you have been following Maple Alps for a while both here and on Instagram, you know that I am a morning person. So many of you have asked this question in the Ask Amanda, that I figured I’d best get onto answering it!

A little bit of background before I go into this: I was not always a morning person. In fact, I hated getting up in the mornings because I was not getting enough sleep. I would stay up all hours of the night with thoughts running through my mind on full speed. As a result, my sleep was not restful, and mornings were a drag. I could sleep in for hours if allowed to. I could even sleep through the most dramatic of situations and fall asleep anywhere.

It wasn’t until I was forced to unplug from everything that I finally trained my body to wake up early. Now, I know that sleep is a pretty complicated thing and not everyone is designed to be a “morning person” but here are some things that helped me get a handle on waking up earlier and more refreshed on a regular basis.

Create Routines around Bedtime and Waking Up

Having evening and morning routines can trick your body in profound ways. Waking up at the same time - even during vacations and on the weekend can help! I read somewhere that even if you went to bed late the night before, you should wake up early the next day. I’ve been doing this for years and find that I’m greatly productive in the mornings - especially on the weekend because I’m less stressed about my usual schedule. Eventually, like me, you won’t even bother setting your alarm anymore because your internal clock knows what’s up!

Do Something Positive or Productive

I like to start my day out spending time with Jesus. It sets the tone for my day and helps me be productive later. Once I’ve spent some time meditating on the Word and noting what I’m grateful for, and journaling and praying, I feel more ready to take on my day. In fact, once I started doing this, I began getting up even earlier because I wanted more uninterrupted time to do it. 

Make Your Sleeping Area Your Haven for Relaxation

My parents always told me that I shouldn’t study or read or work in my bed so that my brain would associate my bed with sleep. They must have been talking to some experts about the insomnia I was suffering from. Turns out they were pretty much right (okay, okay, see parents?). While I am guilty of even typing out this post from my bed right now, I have experienced the benefits of making sure my bedroom is a haven for relaxation. Making your room cozy and having your brain associate it with relaxation will make for better sleep. 

Sleep When You’re Tired

Listen to your body at night when it tells you it’s tired and go to bed. If you wait too long, you won’t be tired anymore. Kind of like when you take Melatonin and stay awake too long and force your body up and it’s not effective anymore. No one else? Just me? Okay. 

Try a Smart Alarm

I’ve had little success with smart alarms - alarms that wake you up during a specific frame of your sleep cycle rather than at a specific time of the day - but I know others who have. Doesn’t hurt to try it and see if it wakes you up feeling more refreshed than usual! I’ve also heard of alarms that wake you up with light. 

Get Up and Out

When that alarm goes off, get up and out of your room ASAP. Go grab a drink of water or take a shower or exercise, but since your brain is going to be associating your warm bed with sleep now, you have to tell it that it’s time to get moving! 

Don’t Stress

Life happens. Don’t stress when you can’t sleep when you want to. From experience, it keeps you up even longer. Don’t stress when you sleep a little later than you wanted to. Even if it makes you late. Life happens, and taking it in stride will make you happier and healthier.

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How do you make early mornings more desirable?

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If you have a question, feel free to leave one below for a future segment of "Ask Amanda!"

Save Money During the Holidays

It cannot be denied that the holiday season is likely our most expensive season. With all of the extra gift-giving and parties, our budgets can easily become overwhelmed if we are not intentional in approaching the holidays with them in mind. Here are some ways you can save some money during this special time of the year.

Set a budget

Setting and committing to a budget is key (and the first step you should take!) when saving money during the holiday season. Make a list and stick to it. Obvious things to consider are gifts and food for parties or potlucks, but don’t forget to budget travel expenses or decor as well!

Consider wrapping alternatives

Yes, the trendiest and cutest wrapping paper is adorable, but consider cheaper alternatives. My personal favorite is plain brown wrapping paper that costs a fraction of what the shiny wraps in the store cost, plus is recyclable and highly customizable and versatile! It’s kind of like a good closet staple you can dress up or dress down. (I love this brand from Amazon)

Consider secret santa

Is your family on the larger side? Even if it’s not, why not suggest Secret Santa for your gift exchange this year? Set a monetary limit for everyone, and draw names to determine who you gift to. This way, you don’t have to get everyone a gift, everyone will still get one, and that number will get a nice line in your budget.

Practical or Homemade gifts

Make sure you gift practical gifts - not gifts that will be thrown out after you leave. Practical sounds so unromantic and unfun, but if you make sure you get your recipient something they will love and appreciate, you’ll have the peace of mind knowing your money was spent well. You could also opt for a homemade gift that can add a special feel to the recipient.

Related: An Aspiring Minimalist’s Guide to Gifts

Decorate simply

No need to go crazy with decor during the holiday season. Sometimes, less is more. Decorate creatively, using what you already have, DIY-ing things, or bringing the outdoors in.

Choose inexpensive traditions

There really is no need for crazy expensive traditions for the holidays if you are trying to save those dollars. Some of my favorite family traditions are inexpensive, like baking cookies, driving around to see light displays, or reading books by the fire...the list goes on!

Don’t be fooled by “sales”

Sometimes sale prices are not actually great sale prices at all. Don’t be afraid to do some comparison shopping and price watching. One store’s sale price might be a larger amount than another’s. Pro tip: the sooner you know you will purchase something, the sooner you can start price watching too!

Start saving early in the year

The earlier you start saving for the holidays, the more you’ll have once the time comes around. So start saving early! One way to do this is to have a set amount to put aside each month that you will be able to use come November.

Just Say No

Learn to be selective. You do not have to go to every single holiday potluck, gift exchange party, or cookie swap you are invited to. 

Cut back on nonessentials

When you know there will be extra expenses, you may want to cut back on nonessentials like your daily latte or that cute little do-dad you just haaaave to buy. The one that will probably be collecting dust in a few weeks anyway.

Use rebate apps or websites

Take advantage of rebate apps and websites that can help you save extra cash on items. I use these all year for groceries and other purchases, and the extra money I save goes towards the holidays anyway!

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How do you save money during the holiday season?

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Easy Ways to Cut Down on Refined Sugar

I have a definite sweet tooth. I didn’t always have one, and actually, as much of a sweet tooth I have, I prefer savory things. I do, however, go through periods where it seems I can’t get enough sweetness into my mouth. It’s a strange thing. Or is it? After reading up about refined sugar, I found the obvious: that too much can be really detrimental to our health!

I also found that sugar can be found in many of the products we buy in the grocery store. I had no idea about that until I took a no sugar challenge, where not even trace amounts of added sugar were allowed. I was reading every single label on every single product in the grocery store and found that there is a lot of unnecessary sugar out there!

Now, I’m not against a sugary treat every now and again, but I think it is important to limit how much sugar we put into our bodies! Your mother always told you that too much of a good thing is not good. And she was right.

Cut down on sugary drinks

This is pretty straight forward. Drink water instead of sugary drinks. Beware of bottled juices though - some hide large amounts of sugar that are not naturally occuring. Try some of the following if you think you absolutely cannot handle plain water:

Infused water

If you can’t stand the taste of water (I personally love it), feel free to infuse it with fresh fruit, vegetables, or herbs. Not only does it spice up your water, it makes it look extra pretty too! You can easily do this by adding them to your water pitcher or glass, or even buying a fancy one that is made to infuse (check this one out from Amazon).

Herbal Tea

I love having some herbal tea in the morning or before bed. It’s hot, so it’s more comforting to drink than water, but contains zero sugar when you don’t sweeten it!

Make your own food staples

There is a lot of refined sugar hidden in a lot of staples you buy in the store, like bread and granola and even sauces in a jar. You can even find extra amounts of sugar in canned foods (like canned fruit) that are unnecessary. By making your own, or cutting your own, you can avoid these ingredients and choose exactly what goes into your food.

Cut Out Sugary Desserts

Many desserts are just calorie dense and provide few nutrients. If you need something sweet after you eat, try to have a bit of fruit or splurge and have a small piece of dark chocolate.

Eat full, whole-food meals

By eating full, whole-food meals, you can generally reduce the temptation to snack in between. Especially the sweet kind. Personally, my parents never really allowed me to eat between meals growing up, so this isn’t hard for me, but I know it can be a challenge.

Replace Sugary Condiments

Many condiments such as ketchup and BBQ sauce are filled with sugar. One tablespoon of ketchup, for example, may have up to 4 grams of sugar in it! Use some low sugar options to substitute for condiments. There are plenty of options, including different fresh or dried herbs and spices and homemade sauces.

Beware of Processed Snacks

Watch out for foods that are marketed as healthy. Things such as granola bars and protein bars and dried fruit can contain large amounts of sugar - sometimes even more than a chocolate bar. You can make your own trail mixes that don’t contain extra sugar, or make your own crackers to add to soups!

Read Labels

Did you know there are at least 56 names for sugar?! Check your labels for sneaky sugars hiding out in the ingredients list. Watch for anything ending in “-ose.” Here are some common names you should look out for: High-fructose corn syrup, Cane sugar or juice, Maltose, Dextrose, Invert sugar, Rice syrup, and Molasses Caramel.