mind-body solutions

Challenge: Healthy Eating in June!

Hi there, Valérie here again! I won’t keep you too long this time!

Here’s a challenge for the month of June: Healthy eating! Most of the foods we suggest in the challenge below have been shown to help with depression and anxiety. Food is not only what nourishes us, it is also a great way to have fun and connect with people, or even with oneself. Feel free to follow along, and have fun!

A good resource for this challenge? The brand-new Canada’s Food Guide!  Their website contains plenty of information on food and nutrition, we strongly suggest you go check it out.

If you’re looking for fresh ingredients, you can obtain bags of fresh food every month with Chaleur Eat Fresh!

Don’t hesitate to follow along with this challenge, and above all have fun!

June Healthy Eating Challenge! 1.	Look at the new Canada Food Guide  2.	Drink lots of water to stay hydrated!   3.	Try to cook at home more often  4.	Eat some tuna, salmon or walnuts to get some Omega 3  5.	Get zinc by eating some pumpkin seeds, whole-grain wheat bran or protein-rich foods  6.	Prepare a meal with beets, pork, chicken, dried beans or oily fish to get some vitamin B-3  7.	Take time to eat breakfast  8.	Be mindful of your food environment: how is your access to food? What are the types and qualities of food available to you? What can you do to improve it?   9.	Try a fruit you’ve never tried before  10.	Replace one cup of coffee with a cup of green tea  11.	Bring a handful of raw almonds, pecans, or walnuts with you as a healthy snack  12.	Make a smoothie with a banana  13.	Get some extra vitamin E by adding wheat germ, nuts or seeds to a meal  14.	Add a little bit of calcium by eating dairy products, or alternatively broccoli, tofu, or fortified orange juice to a meal  15. Make a salad: use a leafy green as your base, add a protein, some dressing, and a treat!   16. Try a veggie you’ve never tried before  17. Add some turmeric to your diet to reduce inflammation  18. Sit down and plan out a week’s worth of meals and snacks 19. Try replacing sugar in your coffee with stevia  20. Get a little iron boost by adding some liver, beef, beans, peas, and nuts to your diet  21. Obtain more immune-response boosting vitamin-C by snacking on an orange or grapefruit, or even by adding citrus slices to your water  22. Try roasting some kale leaves with olive oil and spices to create a crunchy snack  23. If you’re a snacker, try to eat your snacks without a distraction (eg, the TV). This will help you limit the amount of snack foods you eat  24. Choose foods that have little to no added sodium, sugars, or saturated fats  25. When shopping, compare the nutrition fact tables to better inform your choices  26. Give your body a chance to digest a little bit before getting seconds.   27. Try to eat mindfully, instead of eating your food too fast  28. Try a type of cuisine you’ve never tried before!  29. Need an energy boost? Try making some energy bites using a recipe on the internet! Ingredients usually include oats, some type of nut butter, honey or syrups, and add-ins, such as dried fruit, nuts and seeds, or chocolate  30. Get yourself your favourite treat! It is important to cultivate a healthy relationship to food, and that means giving yourself a break from time to time