TIPS ON EATING & LIVING HEALTHYhttp://delphineremy.com/wp-content/uploads/2017/03/Fotolia_108362798_Subscription_XXL-1-1024x1024.jpg 1024 1024 Delphine Remy | Holistic Nutrition & Eating Psychology Coach Delphine Remy | Holistic Nutrition & Eating Psychology Coach http://delphineremy.com/wp-content/uploads/2017/03/Fotolia_108362798_Subscription_XXL-1-1024x1024.jpg
Eating and living healthy is about feeling great, having more energy, improving your health, and stabilizing your mood. If you’re feeling overwhelmed about where to start or conflicting nutrition and diet advice — this is a good place to start. By using these simple tips, you can cut through the confusion and learn how to create a tasty, varied, and healthy diet that is as good for your mind as it is for your body.
Let’s Learn to Walk Before We Run
Stay hydrated. Water is the single most critical nutrient. Our brains and other essential organs are nearly 95% water and our body uses water to transport nutrients to cells and transport waste out. Water helps improve the digestive process and is imperative in maintaining a healthy brain function so make sure you’re getting the daily count of 8 glasses of water a day.
Get restful sleep. Sleep is crucial to maintaining good physical health. Did you know you that while you sleep your body is healing and repairing itself? If you’re not getting enough sleep you may begin to see serious long term health problems. Sleep deprivation can lead to chronic health problems like high blood pressure, heart disease and diabetes. While sleep requirements differ from person to person the average healthy person should be receiving between 7-9 hours of restful sleep per night.
When shopping at grocery stores, keep away of the middle aisles. The only thing you should be grabbing from the middle aisles at the grocery are vegetable oils, whole grains, herbs and spices and maybe canned beans. The rest is off limits. Stick to the perimeter where you’ll find fresh produce and lean proteins.
Fresh is best for fruits and veggies; whole is best for carbohydrates. Canned fruits and veggies can be convenient but often times lack the nutritional value found in fresh options. Try to reduce the amount of times you buy canned or frozen; and if you must, make sure to check the sodium content and added sugar on the label. Make an effort to buy low sodium or no salt added foods.
Eat whole real foods as much as possible. This one is pretty easy. Just eat whole foods. Eggs, high quality meats, fish, fruits and veggies. You’ll save a fortune on not buying packaged and processed foods and you’ll find you’re hungry less and more satisfied.
Eat meals at tables and practice mindful eating. Did you know humans consume 25% more food when eating in front of a computer or a TV? Why? Because your brain is as distracted as you are by what your doing or watching. By eating at the table and giving your attention to your meal and your body not only will you metabolize your food better but reduce the chances of overeating, binge eating or developing chronic eating problems.
Give yourself time. Stress is the source of many of our diseases and is often caused by demanding jobs and overloaded schedules. Most people feel they don’t have the luxury of sitting down to enjoy their meals but this simple exercise could make all the difference. When eating — whether it’s a snack, a quick lunch or dinner — set that time aside for you, take your time and eat slowly. This simple practice gives you the opportunity to enjoy your food, which in turn kick starts your metabolism, allowing you to digest your food better and helps you maintain a healthy weight.
Move your body at least 30 minutes a day. Stats are in. 30 minutes is barely enough to break a sweat but research shows 30 minutes a day can control your weight, reduce the risk of chronic diseases and improve your mental health and mood.
Let’s Turn it up a Notch
Drink lemon water everyday. Drinking regular filtered room temperature water first thing in the morning can help flush the digestive tract and re-hydrate your body but adding lemon takes it to another level. Think of lemon (which is full of Vitamin C and potassium) as jumper cables for your immune system. Other benefits include freshening your breath, keeping your skin blemish free, and reducing inflammation.
Eat organic. You knew it was coming. As often as you possibly can, shop and eat organic. While prices may be slightly more expensive at local groceries if you visit farmer’s markets or produce markets the prices are often comparable to the generic pricing at neighborhood groceries. Organic foods have a higher nutritional value than conventional foods sans additives, pesticides, fertilizers and preservatives.
Opt for raw dairy. It sounds scarier than it actually is. Raw dairy and cheese products still come from milk just haven’t gone through the pasteurization process. They contain living beneficial bacteria and enzymes that boost immunity and improve digestion. Check out my future post on the benefits of raw dairy.
Try adding fermented foods to your diet. Raw milk is an example of a fermented food that aids the digestive process and helps the formation of good bacteria in your gut. We all know, a healthy gut is the foundation of a good health. So try adding kimchi, kefir and pickling veggies to your diet!
Try to eat seasonally and locally. Locally grown produce and food looks and tastes better, mainly because it hasn’t had to travel far therefore preserving its color and nutritional value. Buying local foods also supports the community and local farmers which are essential in maintaining local ecosystems and preserving wildlife.
Chicken soup for the soul. It’s no secret chicken bone broth has almost supernatural medicinal powers. Chicken bone broth is full of macro minerals, amino acids, collagen and gelatin and does wonders to promote the healthy bones and boost immunity. No wonder it was called “the Jewish penicillin”.
Eat the rainbow. You’ll hear me say this a lot but that’s because it’s an easy and effective to maintain a healthy balanced diet. By eating brightly colored fruits and veggies daily you feed your body all the essentials vitamins and nutrients it needs, almost without effort. Grab a few black grapes here, some fresh strawberries there, load up on eggplant for lunch and call it a day.
Now we’re Running
Eat grass-fed meats. It tastes better and grass-fed animals have significantly more omega-3 fatty acids than grain-fed animals. Grass-fed is also the best protein food option, filled with Vitamin A and C, and has cancer fighting antioxidants not found in grain-fed meats.
Try to replace as much as possible wheat products with gluten free whole grains and carbs. Yep we said it. Adults should be consuming about 25g of dietary fiber a day and with gluten free back on the menu it’s now easier than ever to opt in for these healthier options. Quinoa, for example, should become your new best friend. Isn’t Quinoa sooo last year? Maybe… but it doesn’t negate that fact that it contains the highest-quality protein of any grain or cereal; and high counts of zinc, magnesium and iron.
Invest in a juicer. Most store bought juices are processed and lack the full level of nutritional value sought out in freshly squeezed juices so we recommend buying one. If you’re juicing — do it right and make sure you’re taking advantage of all the vitamins, minerals and phytonutrients found in freshly juiced fruits and veggies.
Grow your own food. Ever heard of an urban farmer? Get on Pinterest and check it out. You don’t need acres of land to cultivate seeds of commonly used herbs, fruits and vegetables. Most plant nurseries located in metropolitan areas offer how-to classes on the weekend to aid you in successfully harvesting your own garden.
Don’t fear fat! Fats are not the enemy! We need them I promise so don’t shy away from “fatty” foods. While understanding the complexity of good and bad fats can prove difficult — they are an important part of a healthy diet nonetheless. Fats provide essential fatty acids that energize the body. A list of good fats include fruits like avocados, olive and coconut oil, real butter, nuts, and foods high in omega-3s.
Learn to batch cook. If your like to cook but maybe aren’t the best at cooking meals for one, or maybe you have an entire family to feed batch cooking could be the solution to your problem. Batch cooking is a series of techniques that allows to you cook, store (by freezing) and re-cook healthy portioned foods for later. This comes in handy on days when you’re running late on prepping meals for the kids or just want to throw something in the oven.
Things to Avoid
Avoid products that make health claims. Don’t be fooled by claims such as “all natural”, “no sugar added”, “sugar free”, “zero trans fat” and so forth. Many of these labels make false claims or bend the truth to seem like healthy options when in reality they often times have replaced natural ingredients with artificial and synthetic substitutes.
Avoid eating foods containing words you can’t pronounce. On the subject of synthetic ingredients, additives are often used by manufactures to enhance the flavors of food and to preserve its freshness, the downside is many of these ingredients are potentially harmful to your health and can have long lasting effects. Make sure to read up on the ingredients listed on the nutrition table of the items you buy.
Avoid eating foods that don’t expire. This should be explained. While we definitely want you to continue eating RAW honey and beans — which virtually have no expiration date we don’t want you to continue to eat processed foods that have a long shelf life. These items are found in those middle aisles we were talking about earlier. Make it a point to eat fresh foods, not dead food.
Avoid overcooking your food. Maybe you’re no chef but a good rule of thumb is to not overcook your food. When you overcook your food, the food loses important nutrients and drains the flavor quite significantly. Steaming or a quick stir fry is a good way to preserve nutrients.
Last but not least, set goals. Reading this list may seem daunting and overwhelming and you may be thinking I’ll never be able to accomplish all that but the truth in this is a series of baby steps. Try not to focus on where other people are on their journey and start where you are and set goals for your comfort level. As you build healthier habits and routines, some of the other items on the list may become easier to adopt and take on. Maintaining a healthy diet and lifestyle is a lifelong commitment and there is no one starting point. Use “Delphine’s Kitchen” when you’re stuck on what to eat to get inspired. “Delphine’s Kitchen” is my cookbook and is updated weekly with new and easy to prepare recipes for the modern woman and don’t forget to follow my blog for more tips on eating and living a healthy life.
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