5 Tips to Becoming the Best Version of You

You may have pictured it in your head numerous times – the best version of you. This could mean at your healthiest, happiest, smoke-free or less-stressed. Whatever your best version means, the following tips can help you reach your maximum potential in 2019.  

  1. Balance Your Diet – Take a good hard look at your daily food intake.  Does it include at least a couple of servings of fruits and vegetables per day? Is it made up of highly processed foods?  Are you skipping meals? By tracking your intake in a journal, through a free online resource or app on your smartphone, you can get a better idea of what your dietary habits consist of.


  1. Water, Water, Water – Most of us have heard it before, “You need to drink more water.” Take this message to heart and focus on making the majority of your daily beverage intake water.  To help increase your intake, take a clear water bottle and draw hash marks evenly spaced along the side of the bottle. Starting at the top, label each hash mark with a time of the day (i.e. 9 a.m., 11 a.m., 1 p.m., etc.) and use that as your hour-by-hour water intake goal.


  1. Relax, Renew and Refocus – Let’s admit we could all use some stress reduction in our hectic lives.  Whether you like to listen to music, read, meditate or exercise, try to take time each day to give yourself a mental break. This mental break can help you refocus your time and perhaps make you more productive because you gave yourself a chance to just breathe.


  1. New Habit: Moving More – According to an article from The Huffington Post, it takes 21 days to develop a new habit.  Start slowly, do something you enjoy, move more throughout your day and after about 3 weeks it will become a new healthy habit for you.  


  1. Give Yourself Some Attention – In 2019, make it a point to write down the things that make you happy. Keep this list handy and add to it throughout the year.  Focusing on your happiness may inspire you to have a better outlook and stay motivated throughout the New Year.


Whether you incorporate all of these tips at once or just one at a time, it’s a step in the right direction toward being the best version of you.  In the words of Zig Ziglar, “A goal properly set is halfway reached.”


Faux Fried (Cauliflower) Rice

Ingredients:       (Serves 3)

  • 3.5 cups loosely packed “riced” cauliflower

*can buy ready-made or grate your own

  • 1 cup peas and carrots vegetable mix, frozen
  • 3 green onions, chopped
  • 4 cloves of garlic, minced
  • 2-3 Tbsp. low-sodium soy sauce
  • ½ – 1 tsp. garlic salt
  • 3 eggs, beaten
  • Canola oil
  • Optional: 1-2 cups chicken, pork, steak or shrimp, diced into bite-sized pieces



  1. In a wok or large skillet, heat enough oil to generously coat the bottom of the pan.
  2. Fry garlic and white part of onions for approx. 1 minute. Add cauliflower and pea/carrot mix; fry for approximately 5 minutes stirring constantly.
  3. Add soy sauce, garlic salt, green onion tops and meat (optional) and stir until mixed. Push mixture to side of pan. Add more oil if necessary, and scramble eggs in empty side of pan until done but still moist.
  4. Stir eggs into “rice” and remove from heat.


Nutrition Facts per serving: 155 calories, 10g fat, 212.5mg cholesterol, 869.6mg sodium, 9g carb, 3g fiber, 9.5g protein.


Source: http://www.sparkpeople.com

The information is not intended as medical advice. Please consult a medical professional for individual advice.


Kylene Frost, RD, LD

Topeka Hy-Vee Registered Dietitian



2951 SW Wanamaker Rd.

Topeka, KS 66614


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