Healthy Tips
Healthy Eating
Eating a healthy, balanced diet provides nutrients to your body. These nutrients give you energy and keep your heart beating, your brain active, and your muscles working.
Nutrients also help build and strengthen bones, muscles, and tendons and also regulate body processes, such as blood pressure.
The principle of healthy eating
The principle behind healthy eating is very simple: eat food as it is in the nature, real, fresh, whole food, not complicated and man made (at least be careful about the proportion!) Try to achieve a balance with the foods you eat and include lots of variety and remember, do all things in moderation!
Reasons to eat healthy
Food is medicine because it can relieve chronic problems. Some of the conditions that are influenced by what you are eating are: fatigue, headaches, nasal congestions, brain fog, eczema, depression, abdominal pain, inflammation, joint pain, muscle pain, diabet, acne, migraines, asthma etc.
Good nutrition can lower your risk of developing a range of chronic diseases. For example, eating more fruit and vegetables can help lower blood pressure and may lower your risk of certain types of cancer (such as colorectal, breast, lung and prostate cancer). Eating less saturated fat may also lower your risk of heart disease.
Healthy eating can also help people that already have some types of disease or illness such as diabetes, high cholesterol and blood pressure. And, of course, improving your eating habits will contribute to you achieving and maintaining a healthy weight.
Healthy Eating Equation
50% of the plate of non-starch vegetables +
25% of the plate of lean proteins +
25% of the plate of whole grains or starchy vegetables +
plenty of water and herbal tea +
low glycemic fruit =
___________________
HEALTHY EATING
Steps to achieve healthy eating habits
Let go the bad in your diet and let in the good. Here is a short list of steps that can help you change your eating habits.
Step 1: Eliminate flour and sugar (they are addictive):
NO | bread, | pretzels, | artificial sweeteners, | crackers, |
---|---|---|---|---|
cookies, | candy, | sweetened yogurt, | processed sauces, | |
fruit juice, | soda, | sweetened drinks. |
Step 2: Eliminate processed foods (Always read the labels):
NO | high fructose syrup, |
---|---|
trans fats, | |
Monosodium glutamate. |
Step 3: Take a gluten & dairy break (They are inflammatory foods):
NO | wheat |
---|---|
barley | |
rye | |
oats | |
milk | |
chees | |
yogurt |
Step 4: Remember three words:
WHOLE, | |
---|---|
REAL, | |
FRESH. | |
They represent the real food with information that can detox your body they contain phytonutrients and antioxidants so much needed! |
Step 5: Eat protein & fat at every meal
YES to | eggs |
---|---|
poultry | |
sustainably raised meat | |
small wild fish | |
seeds | |
soy & tofu | |
GOOD fats (they make you feel full, cuts your appetite, blocks our cravings and help lose weight) |
extra virgin olive oil | |
---|---|
coconut butter | |
avocado | |
nuts | |
seeds | |
nut butter |
Eat regularly. In fact, starting with breakfast, you should eat three meals a day and healthy protein-rich snacks in-between. You will never feel hungry. You will simply upgrade the food you are eating. You’ll learn to listen to your body and reduce the processed foods, sugary drinks, and refined sugars that may be in your diet now.
What to focus on
Focus on the core food groups of
- healthy carbs,
- healthy fats,
- healthy protein,
- healing spices,
- drinks,
- super foods.
How to start eating healthy
FUse this easy guideline for planning your healthy meals. They are put together by professionals, well balanced and will help you achieve great benefits with minimum of effort. Start by bringing in the good, and with every healthy choice, you will begin to feel better. Focus on all the amazing food you can enjoy. Check out The Daniel Plan Plate.
Don’t do it alone. Always look for inspiration and encouragement from a friend that is committed to achieve the goal of making good decisions about healthy eating habits.
It’s about pleasure, about deliciousness, about joy. I mean, that’s what this is about.
Who the heck wants to do this if it’s going to be about suffering and deprivation?
I don’t want that, right? I want to wake up every morning and feel good and enjoy my life
and enjoy what I’m eating. And you know what? You can.
Dr. Mark Hyman
If you already have an account, please LOGIN.
If not, you may consider creating on. It’s FREE!
» Login
» Sign up