15 surprising tips for healthy eating!!

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Hello lovelies, welcome back to my page. If you haven’t read my post on my addiction to Coca-Cola then I’ll tell you I’ve totally gave up fizzy drinks and all bad sugars and been on a healthy eating plan which I made myself for around five weeks now. I can’t tell you how much better I feel for it honestly it’s actually shocked me! So I thought I’d share what I’m doing to try and stay healthy and loose weight.

Get on board with the Mediterranean food!

Eat like a tourist in Spain or Greece. The sunset over your office carpark isn’t as stunning ( we wish haha) as the one over a beautiful sandy beach, but a plate of grilled fish and fresh vegetables and a glass of wine is as delicious in your dining room as it is in Athens. All mediterranean food like hummus, olive oil, and feta can help lower your risk for heart disease and lowers cholesterol.

Eat whole foods-food you could grow yourself.

A potato comes from the ground, an egg from a hen. But where did that Pop-tart or mars bar come from? “Unprocessed, whole foods will give you the most benefits,” Processing takes out nutrients such as antioxidants and fiber. What’s worse is that a lot of processed foods tend to sneak in things that aren’t really necessary like extra sodium and sugar. There’s nothing wrong with indulging the occasional processed food craving (sometimes a bag of popcorn is too hard to resist!). But if you’re trying to shop healthier altogether, be on the lookout for products that have been minimally processed.

Eat more mindfully.

When you sit down to a meal, try to savor every bite dont just scoff it down without breathing even when you’re starving after a long day. Especially the first few, because those are the bites you’re going to enjoy most. “There is a toning down of taste buds after the first few bites,” It takes your brain about 20 minutes to realize your stomach is full. If you’re throwing back food like there’s no tomorrow, odds are you’re going to accidentally eat past the full and wind up totally stuffed and feel bloated and sore.

Drink more water.

Staying well-hydrated helps your body function properly, and it also helps make sure you don’t overeat, But it’s not just that staying hydrated keeps you from overeating. Sometimes when you feel hungry you are actually only thirsty and it’s your body’s way of saying ” I need hydration” Basically, no harm can come from drinking a glass of water.

Snack more often.

In between meals, go ahead and have a snack. “When you go too long in between meals without eating, it is difficult to go into your next meal in control and avoid overeating,” Of course, you’ll want to be thoughtful about the kind of snacks you reach for those that are high in protein, fiber, and complex carbohydrates will give you the energy you need to get through the day and keep you satiated from one meal to the next. On the other hand, those that are high in refined carbs and sugar will give you a sudden blood sugar spike that will eventually cause you to crash and feel even more tired so don’t reach for that bar of chocolate or can of energy drink.

Don’t bother with ‘low fat’ foods you love.

When you’re craving Chunky Monkey, no amount of fat-free ice treat will make up for it. “Diet foods leave you feeling hungry and cheated,” says Paul McKenna, Ph.D., author of I Can Make You Thin (Sterling). Splurge on one scoop of the real deal and savor it. “You’ll be satisfied physically and psychologically,” McKenna says.

Choose real fruit over flavour.

Seeing flavor on a label is a sign the food was stripped of its real taste and a fabricated one swapped in, Bacon says. Natural only means the additive came from a plant or an animal, which may not be as healthy as it sounds. Scientists create flavors using bacteria and call them ‘natural’.

Eat at the dinner table.

As much sitting as we do, we rarely stay put during dinner. The less distracted and stressed you are when you dine, the more efficiently your body absorbs nutrients. Turn off the tv, get chatting with your family or friends and step away from your desk and park the car before you dig in.

Some smoothies aren’t healthy!

A smoothie with only fruits and fruit juice is essentially dessert! Smoothies can definitely be a healthy meal option, provided you’re using vegetables in addition to those fruits, and high-protein, high-fiber ingredients like almond milk and chia seeds. Unfortunately a lot of smoothies especially store bought tend to pack in sugar. To be sure you don’t end up with a total gut bomb, consider making smoothies yourself. Or double check the ingredient list at your favorite shops and supermarkets.

Cook at home more.

Sure, you could inhale supper straight out of a bucket, but for a healthy meal, you need to invest at least a few minutes in chopping, rinsing or grilling. The result is worth the effort, It tastes so much better when you make it yourself too. “When you cook yourself you can see exactly which ingredients are going into it and make conscious choices about what you truly want to eat and put in your body.

Use the red, orange and green rule.

At each meal include one food that is any of these colors. By focusing on these foods, you’ll be sure to get some produce on your plate and won’t have space on your plate for higher-calorie fat foods.

Kick the salt habit.

Salt is a big contributor to weight gain and often a reason why the numbers on the scale aren’t going down. The average person consumes twice the amount of salt they should have each day, leading to weight gain, bloating, and the inability to lose stubborn pounds. Salt can also make you feel hungrier and thirstier, so check the nutrition labels for high sodium levels and choose fresh over packaged or restaurant foods. You’ll see a puffy face and belly go down quickly just by cutting back on your sodium intake and choosing more natural foods.

Diet fizzy pop won’t help you stay healthy.

A University of Texas Health Science Center study found that the more diet sodas a person drank, the greater their risk of becoming overweight. Downing just two or more cans a day increased waistlines by 500%. Why? Artificial sweeteners can disrupt the body’s natural ability to regulate calorie intake based on the sweetness of foods, suggested an animal study from Purdue University. That means people who consume diet foods might be more likely to overeat, because your body is being tricked into thinking it’s eating sugar, and you crave more.

Eat more fish.

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease.

Oily fish include:

• salmon

• mackerel

• trout

• herring

• fresh tuna

• sardines

• pilchards.

Non-oily fish include:

• haddock

• plaice

• coley

• cod

• canned tuna

• skate

• hake

If you regularly eat a lot of fish, try to choose as wide a variety as possible.

You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.

Breathe away those cravings.

This may seem obvious. After all, you have to breathe no matter what, right? But few of us breathe deeply or consciously. Think about it: when was the last time you took a long, slow, deep breath, and slowly let it out again? Deep breaths of that kind take you out of your immersion in momentary stress, oxygenate your brain and tissues, and they help to reduce stress hormones. Take breathing breaks throughout the day, or, better yet, pair those breaks with a quiet walk to disassociate from the stress. Just a couple of minutes of walking, a few long, deep breaths, and you will start to see the results in your body.

Remember you are allowed a treat now and then.

What healthy eating habits do you have?

Kimberly xo

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