Congratulations on being here!
If you’re reading this, chances are you’ve decided to start eating healthy but you don’t know where to start. There is just so much information these days, that it can be quite overwhelming if you’re just starting your health journey. I personally recommend a gradual transition because let’s face it, it’s not easy to give up the foods you love! You need to slowly adjust your tastebuds as well, the healthier you get the more the you’ll want to stay away from junk foods and processed foods, trust me! Another reason is, most people who go cold turkey and cut everything out find it too difficult and end up returning to their comfort foods. Of course, that’s not saying it can’t be done!
Once you start incorporating some of these tips, your body will feel lighter and cleaner plus you’ll start to notice a difference in energy levels and probably lose some weight. This is what motivates us to keep going on. It’s so worth it in the end and honestly it’s really not as hard as people make it out to be. Keep reading to find out how you can start incorporating these tips into your daily diet and get your health back on track.
1. Cut down on refined sugar
Don’t stop reading! I know this is easier said than done. This is the one most people struggle with including myself. I have a major sweet tooth and I know what it feels like to want that something sweet in the middle of the day or a little side treat to go with your tea/coffee. We all know that sugar is bad but I think a lot of us don’t actually know why it’s so bad. First off, I’m not talking about just table sugar but also in the form of carbohydrates (the bad one) which are made of sugar and starches. Sugar spikes up your Glycemic Index (GI) which is a measure of how fast a carbohydrate raises your blood glucose levels. This is the measure of how fast or slow a food is digested, absorbed and metabolized in the body. Carbohydrates are super important because they are the main source of energy for our bodies but we need to eat the right kind. You want to stay away from the white breads, pasta and rice(High GI foods) which are stripped of nutrients and go for the whole grain pasta, brown rice, whole grain breads(Low GI) and so on. High GI foods are the cause of that drowsiness after eating a high carb lunch or dinner. It gives you energy for a while and then you hit that sleepiness. Low GI foods cause a much slower rise in the blood glucose and insulin levels , which will help burn more fat, help you avoid gaining weight and keep your energy steady.
Always read labels, it may be under the name, high-fructose corn syrup, rice syrup, sucrose, barley malt, dextrose and maltose to name a few. You may think sugars that come from a natural source are safe but unfortunately they’re not. Pure maple syrup, coconut sugar, apple syrup, date syrup etc… all spike your blood sugar. Though I do use a little bit maple syrup here and there, I try to stick to stevia or monk fruit for the most part, they don’t raise your GI. I know many people don’t like the aftertaste of stevia, in which case I would recommend monk fruit instead. I personally don’t like the taste of stevia or monk fruit in my oatmeal, so I use maple syrup but I don’t mind it to sweeten my matcha latte or tea.
Avoid processed food, all of them usually have a ton of sugar. I’m not talking about just snacks, they are hidden everywhere, yogurt, pasta sauces, dill pickles, salad dressings and so many more places you wouldn’t have imagined. Get in the habit of reading labels.
Sugar not only spikes up your GI but cancer cells live off glucose, it also increases bad gut bacteria, weakened immune system, damages your cells; which will cause wrinkles and premature ageing (that none of us want), bloating, insomnia and constant cravings because it messes with your ghrelin hormone (your hunger hormone, it increases your appetite)
2. Avoid Processed foods
As I mentioned above processed foods not only contain huge amounts of sugar but they also contain so many chemicals, that our bodies cannot digest. Our bodies are not meant to be filled with chemicals, we are meant to run on real whole foods and when we keep stuffing our bodies with toxic chemicals, it accumulates over time and our bodies can only take so much before it begins shuts down. This is the time when most people start noticing digestive symptoms, fatigue, brain fog, weight gain, nausea, headaches and the list goes on and on. The thing is when you start to feel the symptoms, it means the chemicals have already taken over your body. Don’t panic! The body is miraculous and it has the ability to heal itself without using medications, if you’re willing to do the work. MIND BODY SOUL
3 Avoid fried foods/ Oils
First off, fried foods are almost never fried in the so called healthier oils. Well, generally speaking that is; I have heard of a tempura restaurant in Tokyo that uses sesame oil to fry their tempura which is healthier but when you heat up sesame oil, all the nutrients are lost. Speaking of heating up oils, most people never consider the smoke point of the oils they’re using. Different oils have a different smoke point, this is the max heat before the nutrients breakdown or in some cases become toxic.
Oils not only raise your cholesterol levels, which can be deadly to the heart but they can also affect your cells and brain. Most restaurants use unhealthy oils because they are cheaper and cost effective. There are so many different studies and opinions regarding oils, some people say healthy oils such as olive oil, avocado oil, coconut oil are fine and even good for the heart while some doctors say oil is oil and all oils are bad for you. I recommend you read up on the studies about oils (there are lots online) and use your own judgment. When it comes to food, use your intuition. Don’t just listen to someones advice before doing your own research. As for myself, I use a little bit of organic extra virgin olive oil for salad dressings and dishes that don’t require heat. If I’m using it in a pasta sauce, I’ll add it right when I turn off the heat. I primarily use avocado oil for cooking. When choosing oils, always go for an unrefined oil and one that has not been overly processed.
4. Eat your veggies and fruits
I know, I know…everyone says this right?! Of course they do, it’s absolutely the most important thing you can do for your health! Vegetables and fruits have so many vitamins, minerals, antioxidants and they are full of powerful nutrients that the body needs. Fiber which is abundant in vegetables and fruits, will help you cleanse the body and get rid of toxins by keeping your bowel movements regular. If possible, avoid juices though; the nutrients have been take out and all you are left with is sugar water. Even if it says it’s 100%, that does not mean the whole juice is all fruit. It just means the only ingredient they used is fruit so they can write 100% on it, the rest of the juice usually is water. The juice can be a few percent fruit but because they used only the fruit as the ingredient, they can write that it’s 100% (well that’s how it is in Japan).
Eat a variety of fruits and vegetables, each fruit and vegetable contain different minerals and vitamins that we all need. Oranges have a lot of vitamin c but bananas contain potassium and blueberries have a ton of antioxidants, each play a different role in our body and we need all of them for our bodies to function optimally. It’s super important to eat a variety. The amount of fruit one should eat, again comes with different opinions, some say to limit your intake of fruit because it contains sugar and sugar is sugar but others say you don’t need to put a limit on your fruit intake because it is natural sugar and you are getting the full benefits of all the nutrients and vitamins because you’re eating the whole fruit. Again, do your research and do what feels right for your body. I don’t put any limits to my fruit intake, it just depends on the day I guess.
5. Meal Prep
This one is key to eating healthy. I’m sure most of us can relate to being super hungry and just reaching for the first thing we see, which is not always the healthiest option. I admit, I’m guilty of still doing this sometimes! If I don’t have some ingredients prepared beforehand that can help me quickly whip something up, I will end up reaching for some healthier crackers or in a worst case situation prepare some instant foods (the healthier ones). I never purchase regular instant foods that you find at your local supermarket because those are just full of chemicals that I don’t want to put in my body. Back to my point though, when you have some staples prepped like cut up vegetables, cooked beans, cooked rice or cooked quinoa, you can easily prepare a salad and add that quinoa in or grill up some veggies and have a side of rice, cook pasta and just add the veggies in, the options are endless if you just take a little time to prep some things up. Some people like to completely meal prep their whole meal for the week but I find that doesn’t work for me, especially because I’m not just cooking for myself. Do what works for you!
These are just some tips you can start incorporating into your eating habits to start eating healthier! Remember, you don’t need to do all these things all at once, do what you can even if that means only incorporating one of these things. You should be totally proud of yourself for taking the first step in trying to eat healthier! There is no right or wrong way to start eating healthy, if you eat healthy for a few days and end up eating some junk food the next day, don’t discourage yourself or feel like you failed. YOU DIDN`T, I definitely didn’t change overnight. Keep going, it’s about changing your lifestyle in the long run that will lead you to a healthier body.
