7 Simple Tips for A Healthier Diet
7 Simple Tips for A Healthier Diet – Carb cycling, Paleo, Keto, Atkins, intermittent fasting, Mediterranean diet… These are just a drop in the bucket when it comes to eating plans and diets.
All of them claim to help you lose weight but more importantly, they claim to be healthy nutritional solutions that instill good, lifelong eating habits.
This is not true, as anyone who has tried one of these eating plans will tell you. Diets don’t last long enough to instill lasting habits. In addition, we have negative associations with them related to deprivation, calorie cutting, and hunger. These associations will not help our brains adopt good habits.
Finally, diets don’t last forever. Once we’ve shed pounds and stopped dieting, we go back to our old eating habits and gradually gain weight. What’s worse, dieting can actually create very unhealthy eating habits such as binge eating, cravings, and an obsession with dieting, where a person jumps from one diet to the next.
This is why the weight-loss and nutrition market is a booming industry that rakes in billions every year. People are jumping from one “revolutionary” eating plan to the next in search of the perfect one that will transform their lives.
Then, we have experts advising us to eat more protein, eat less protein, eat more carbs, fewer carbs, to take supplements or not to.
Who’s right? For those of us looking to improve our nutritional health, how do we navigate through this maze of contradictory information? Whom should we believe? How can we make healthy nutritional changes to our diet that really work and more importantly, give us lasting results?
The bottom line is this: a healthy diet starts with putting a number of basics into place that last for life. These basics involve simple changes and additions to your diet that impact long-term health and improve overall fitness. It’s that simple and nothing else will work. These changes will create lasting healthy eating habits. This is the foundation for overall health and wellbeing.
Whatever else you choose to do health-wise, it will be based on this solid nutritional foundation that in itself is transformative.
This book offers 7 simple tips that you can easily accommodate into your diet to feel and look better in a matter of weeks. Don’t be fooled by their simplicity. They are very powerful indeed. Let’s jump right in.
Tip #1 – Curb Sugar Cravings by Eating Certain Foods
- Dark chocolate
- Cut down on caffeine
Tip #2 – Go Organic and Low-fat
Tip #3 – Eat a ‘Rainbow’ at Each Meal
- Red fruits and vegetables
- • Red peppers
• Red onions
• Red cabbage
• Red apples
• Red beans
Green fruits and vegetables
- • Leafy greens, including kale, collard greens, mustard greens,
lettuce and arugula
• Cruciferous vegetables such as cabbage
• Brussel sprouts
• Romaine lettuce
• Green peas
• Green beans
• Shallots and green onions
• Green apples
Orange and yellow fruits and vegetables
- • Pumpkin
• Oranges and nectarines
• Orange peppers
• Sweet corn
Blue and purple foods
- • Plums
• Purple cabbage
• Purple grapes
• Dark cherries
White and brown foods
- • Cauliflower
• White cabbage
• Garlic and onions
• Artichoke hearts
Tip #4- Diversify your Fruit Intake
Tip #5 – Switch to Whole Grain
Tip #6 – Bake, Roast and Grill Instead of Frying
Tip #7- Avoid toxic trans fats
- • Commercially-produced frosting
• Frozen pizza
• Some brands of margarine
• Commercially-produced cakes and pies
• Vegetable shortening
• Some vegetable oils not labeled natural
• Fried fast food
• Some brands of microwave popcorn
• Non-dairy coffee creamers
• Creamy filling in baked goods
• Muffins and doughnuts
• Fatty processed meats and most deli meats
A healthy diet means creating a solid foundation that promotes lasting health habits. Nothing else will work. It’s not about calories or more or fewer proteins, carbs, fats or sugar. It’s about the healthier versions of these foods and about moderation. Our bodies need the nutrients offered by all of the food groups to keep us in peak health.
These 7 tips are the ways to put that foundation in place and to enjoy better health right now and for the rest of your life. Go through them again and notice how simple they are. Amazingly, these simple changes will soon become habits that you bring with you to every meal.
What can you expect? The short answer is that you will look and feel great. You’ll have more energy, sleep better, have lower stress levels, become more productive and get ill much less than before – your health will skyrocket.
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Behavioral Health Rehabilitative Specialist & Drug and Alcohol Addiction Counselor