Wednesday January 22, 2020
Eating healthy isn’t always easy. We all know a healthy diet can help reduce the risk of heart conditions, blood sugar spikes, and energy slumps. Good news! #HealthyEating doesn’t have to be difficult or require you to ban all of the foods you enjoy.
Here are some tips to help you and your family adopt a #HealthyEating lifestyle:
Don’t Drink Empty Calories
Avoiding or reducing sugary beverages like juice, alcohol, and soft drinks is an easy way to avoid consuming extra calories. These calories are technically “empty calories” leaving you hungry and experiencing a sugar crash later in the day. If you feel the need for a fizzy drink, try mineral water or kombucha. Kombucha contains the fizz and is full of gut healthy probiotics. Learn to curb your food cravings here
Dining Out Smart
After a long day at work, ordering dinner seems like a great idea. However, eating out can be hard on your body and your wallet. Try these tips:
- Ask the server if they offer a half portion. If they don’t, request the kitchen to portion half of your meal in a to-go box and serve you the other half. Saving both your wallet and waistline.
- Politely decline the free basket of bread/butter and salsa/chips. Most of the time, these freebies are made with cheap ingredients. Your not doing your health any favors.
- Ask your server for dressing on the side giving you total control of how many calories you put on your plate. You can always ask for a side of olive oil (a healthy fat)
- Craving for something sweet? Share a dessert with your dining companions. A $6 piece of cake can cost as little as $1-2 and you still can enjoy a bite or two. Don’t wanna share? Some establishments offer dessert minis which are cheaper and fewer calories. This trick can deceive your brain and eyes into thinking you are enjoying a whole dessert.
Trim Portions at Home
Not into exercising? Try reducing portions by 10%-20% when dining at home. Don’t want to measure out your food? Use smaller plates such as a salad plate (9 inch plate) for your main course. You won't feel deprived because the food fills the entire plate. Also try eating on a blue plate. Studies have shown dining on cool colored dinnerware reduces hunger naturally compared to red or white plates.
Chew Your Food Thoroughly
It’s been proven that it takes up to 20 minutes for your brain to process that your stomach is full and signal you to stop eating. Slowing down and chewing your food thoroughly (chew 10 to 20 times before swallowing) decreases the amount of food consumed therefore eating less without even realizing it.
Don’t Ignore Breakfast
Even in a rush, make sure you make time for breakfast. Having a hard time making breakfast in the AM? Meal prep breakfast with your lunch each day before going to bed. Studies show people who eat breakfast have lower BMIs than those who don’t. High fiber/protein breakfast choices are best.
Enjoy Dining Together
Scientists discovered that eating dinner with family or friends at the same table to be of great benefit. Conversing (along with extra chewing) will cause you to eat slower while feeling full quicker (Remember how long it takes for the brain to know you’re full?). Additionally, home prepared meals do not contain the same amount of preservatives and chemicals found in take-out or boxed meals. Click here for more ideas on how to eat healthier as a family
Skipping sweets is the hardest food to give up for most people. Instead of giving up sweets cold turkey, allow yourself a “cheat treat” each day. A cheat treat is a 100-200 calorie treat to keep your cravings at bay.
Think of it this way: If you know you get to enjoy a cheat treat when you get home at work…. It will be much easier to pass up the cake and cookies in the conference room at lunch. Saving 100’s of calories.
Get Your Zzzzs
Although this isn’t specifically giving up fun foods, scientists proved the correlation between lack of sleep and gaining weight. An adult usually requires 7 -9 hours of sleep nightly. A consistent lack of sleep will cause your body to release hormones stimulating hunger and sugar cravings for a quick dose of energy. Enjoy a full night’s rest here
Drink enough water
The first signal you can feel when you are hungry is actually thirst. Therefore, you can easily overeat when you are thirsty. To avoid it this pitfall, drink water throughout the day… Everyday! Set a timer for a week or two until your body gets used to drinking in regular intervals. The average daily water intake is about 64oz. Save water at home with these easy 9 steps
Eat More Superfoods!
Load your plate with low calorie/low carb high nutrient dense foods. You can consume large quantities without exceeding 20–50 net carbs per day. A diet based mostly on superfoods contains all the fiber, vitamins and minerals you need to be healthy from the inside out. Click here for the full list of superfoods
Here is the Superfood short list:
- Coconuts (coconut oil 1:1 replacement ratio for butter) We grow these on our farm!
- Avocados (avocado oil can be replaced for canola oil when frying)
- Noni fruit Check out our free farm tour!
The whole raw noni fruit is a very potent superfood. Packed with over 165 beneficial compounds, including vitamins, minerals, flavonoids and 17 out of 20 essential amino acids (including all 9 of the essential). Raw noni pulp also contains all nine essential amino acids making it a complete protein. When processing raw noni fruit, we never let the fruit ferment and keep our dehydrators lower than 115 degrees Fahrenheit, so the enzymes, antioxidants, and other vitamins stay intact. When it comes to your health, you deserve the very best!