Introduction
Today
I am sharing the top 15 clean and delicious tips for anybody who is beginning
to eat better or wants to work more healthy habits into their Mediterranean Ro
diet or their lifestyle for me when I first began to stop dieting and commit to
eating better for the long term. I used clean eating as my guideline which is
where clean and delicious came from so my definition of eating healthy and
clean is simply eating real whole unprocessed foods as close to their natural
state as possible most of the time so eating foods like vegetables fruits
healthy sources of carbohydrates like sweet potatoes and grains high-quality
sources of protein, probiotics, omega 3, creatine monohydrate and healthy fats
like avocados nuts and seeds one of the most important pieces of this process
realises that it's not about jumping on a fad keto diet or onto the next
health craze it's really about making a long-term commitment to a lifestyle
shift for yourself this way you do not feel like you are victim to mood swings
and cravings that come with eating a lot of highly processed nutrient-void
foods.
1. ALLOW YOURSELF TO BE ON THE JOURNEY
When you are a beginner adopting how to eat healthy food every day, new lifestyle changes and habits you have to give yourself a little bit of space to figure it out don't feel like you need to do everything at once and everything at the same time you don't need to have all your balanced diet food list perfectly meal prepped and you don't need to stop eating all of your favourites this is going to be a process of learning how to do things a new way and that's going to take a little bit of time.
2. HEALTHY EATING IS NOT THE SAME FOR EVERYONE
Not everyone can be a healthy eater
and be a vegan you can be a vegetarian you can be a meat eater you can be a
weight lifter you can be a yogi you can eat two times a day you can eat six
times a day and you will also notice that your lifestyle will affect the type
of healthy diet plan you're eating.
3. COOK MORE THAN YOU DON'T
Making your food to
eat in the morning is one of the easiest ways to eat better because you are in
charge of all of your ingredients so you know exactly what you're working with
and here's the deal that doesn't mean that you have to cook every single thing
you eat just try to get into the habit of cooking more than you don't and technically
my friends that is only 51 of the time.
4. QUALITY OVER CALORIES
Now I have noticed for many people I’ve seen this for
myself when you are focused on counting calories you tend to get caught up in
feelings of restriction and deprivation and that is because when the brain gets
to work trying to stay under or at a certain amount of calories what it tends
to do is pay attention to what it can't have or what it needs to be restricting
or what it needs to be eliminating and those thoughts that thought process
creates the feeling of deprivation.
5. WHAT GROWS TOGETHER GOES TOGETHER
When you buy foods
that are in and of the same season they automatically taste good together because
mother nature has our back so in case you've never noticed things like brussels
sprouts and grapes butternut squash and cranberries berries and basil these
foods all grow in the same season and they all taste amazing together which is
good to know because it takes a lot of guesswork out of your cooking so a great
way to have a little bit of fun with this is maybe when you go to the grocery
store you pick up one to two new ingredients each week and experiment with it
in your kitchen try a new method of cooking it tastes when ingredients are
eaten in the season they grow in they both have better flavour and a higher
nutritional value so it truly is a win-win to eat with the seasons.
6. BACK POCKET RECIPES
When transitioning into the benefits of healthy eating, it is so helpful to have a handful of recipes that you know you like and can make in a reasonable
amount of time. Hence, I recommend having a few bars for intermittent
fasting/breakfast lunch, and dinner. Then slowly but surely as you experiment
with new things when you have a keeper you can add it into your back pocket
this way when you feel like you don't have any time to think you can always
lean on this list to help you stay aligned with your goals.
7. LEARN TO READ YOUR LABELS
Learning
how to read your labels is a really easy way to recognize what's going into
your body and a great general rule of thumb to follow is to simply focus on the
ingredient list you want that list to be five ingredients or fewer and you want
to make sure that each ingredient you can read recognize and pronounce.
8. AVOID HIGHLY PROCESSED FOODS
Just to be clear a lot of healthy essential nutrients foods are slightly processed so, for example, oatmeal, quinoa, and frozen vegetables are slightly processed I mean basically if it's not coming straight from the farm or the field it's going to begin a series of processing but these slightly processed foods recipes are not the nutrient-dense foods that you need to be concerned about the foods that you want to be avoiding are those very highly processed foods these are foods that are made in the factories and here's the thing the real problem with these foods is that they are so concentrated in fats sugars and salts so we can't appreciate the natural flavour and subtleties of real whole foods and I do think that this is why healthy eating gets a bad wrap.
9. AVOID ARTIFICIAL INGREDIENTS
Flavours, sweeteners, and non-fat foods. These artificial flavours and sweeteners
are designed to bypass the logical part of your brain and trigger all of those
pleasure points in the brain so what happens is you find yourself wanting more
and more and more I know that all my keto dieters out there know exactly what I
am talking about and studies have shown that eating artificial sweeteners creates
more desire to eat more sugar so we end up cutting our nose off to spite our
face.
10. PRACTICE MEAL PREPPING
Now you don't have to have an Instagram or Pinterest-ready fridge right I know
that's what many people think when we think about meal prepping but I do think
it's a good idea to get in the habit of learning how to cook once and then eat
two three four times because this is going to save you a lot of time and a lot
of sanities in the long run and you can start easy so maybe you just make one
big pot of soup and then you use that for some lunches or some dinners during
the week or maybe you just set yourself up with some overnight oats and then
you have your intermittent fasting/breakfast all ready to go I know how helpful
meal prep can be.
11. STOCK YOUR PANTRY & FREEZER
Keeping some healthy staples on hand in your pantry and freezer can be a huge help when the time is not yours. When you're in a pinch you know you've
got something that you can lean on and you can also use these items to build a
meal with some of the fresh ingredients you may have in your fridge.
12. FOLLOW YOUR HUNGER
The
habit of eating according to a clock or according to a diet plan/chart or
according to what the experts tell them that we become very out of touch with the
natural built-in biological signs that tell us when we are hungry because yes the
body does know when it needs food and it does feed us signals to let us know
and reconnecting to the system is your best meal plans bet for long-term effortless
beneficial healthy eating habits so don't be in a hurry give yourself the time
and the space to figure it out.
13. CONNECT TO YOUR WHY
So often when we are trying to create some
type of change we do it from a place of I need to I have to or I really should
and what you need to recognize is that number one that's not true and number
two those thoughts are very stressful remember that you are perfect beautiful worthy
and valuable just the way you are no need to change a thing unless of course
you want to and if you do want to then ask yourself why and make sure that that
desire is coming from a place of love connecting to your why you want to create
the changes that you want is important.
14. IT'S NOT JUST ABOUT THE PLATE
When it comes to healthy eating so many of us get very laser-focused
on the food that's on top of our plate but we have to remember that we get
nourished by a lot of things in life right so how we eat why we're eating where
we're eating who we are eating with all of these components can create a
healthy or unhealthy eating environment.
15. STAY EASY
A
lot of times when we're trying to do better and we're trying to make a change
with our balanced diet food list we tend to get very militant and we tend to
push and try and we'll power our way to the other side.
Nutrition Knowledge For A Healthy Life
Constant
exposure to our environment, the importance of a healthy diet/things we eat,
and stresses from both inside and outside our bodies all cause us to age over
time. Ageing is highly complex, but scientists are starting to understand what
happens at the cellular and molecular levels. For example, healthy cells are
damaged over time when our immune systems shift from reacting to short-term
problems like injuries, rheumatoid arthritis, congestive heart failure, ulcerative
colitis, Crohn’s disease, and infections to gradually producing chronic
inflammation throughout the body. Time also gradually shortens the telomeres
that act as protective caps for our DNA-containing chromosomes. These and other
changes make our bodies less and less able to deal with stress from inside and
outside of our body, so when damage reaches a critical level, our cells, tissues,
and organs may no longer perform normally and our health starts to decline. The
changes associated with ageing start to happen on some level at day one. We
begin to experience their effects early in life.
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