What we do every single day has the most significant influence on our health rather than what we infrequently do. The key to a healthy lifestyle is to practice balance and to enjoy it. Regularly eating a healthy diet will help to support overall wellness and a glowing appearance.
Practice Consistency, Not Perfection
Eating pizza, cake, and your favorite snacks will not make you an unhealthy person as long as you don't eat them every day. Life is meant to be enjoyed, and perfectionism around one's diet will only create disordered eating.
It is much better to adopt an 80/20 rule by consuming healthy foods 80% of the time, while 20% can be for junk food. That 20% is not going to tip the scale and make you unhealthy. A diet rich in vitamins and minerals creates good health; the rest is all part of enjoying life.
Practice Mindful Eating
How we eat is just as important as what we eat, and practicing a few simple tricks can help you digest and absorb the nutrients from the foods you eat better. With our fast-paced and busy lives, it is easy to consume our meals in a rush or while distracted by our televisions and phones. However, this can take a toll on how well our food is digested and negatively affect our health in the long run. Being conscious of being present during mealtime is an important part of ensuring we get all the benefits from the foods we eat and supporting our body in the process.
Try these few simple mindful eating habits.
1.) Consume your meals without distractions, such as the television or a cell phone. Digestion starts in the brain, and when we are distracted, it can take a toll on how well we absorb the nutrients from our food. Have you ever watched a television show while eating your favorite snack and looked down and realized you ate a whole bag of potato chips? I think most of us have.
This happens because our mind is focused on the television and not the food we are eating, leading to overeating and weight gain. When we are present, our mind is prepared for the food it is about to receive and focuses on supporting the digestive process. Next time you sit down for a meal or snack, simply put your phone down, turn the television off, and tune in to your nourishing meal.
2.) Slow down and take your time to enjoy your meal. It takes 20 minutes for your brain to receive the message that you are full. If you are someones who eats quickly, you may end up overeating.
3.) Chew each bite of food at least 20xs to make it easier for your digestion. The gut is where all health and disease originate, and it is critical to support our digestion while eating. Chewing each bite of food thoroughly takes a significant burden off the digestive tract and allows it to efficiently absorb and utilize the nutrients from the foods we eat. You might have heard the saying, "You are what you eat." However, there is actually more truth behind the phrase, "You are what you absorb." If we want to get all the nutrients from the foods we eat to support our health and appearance it is vital that we support our wonderful and hard working gut. Chewing each bite of food at least 20xs will support your digestion and help you slow down and prevent overeating.
Related Article: Check out my Feature in Clean Plates: The Seven Best Foods for Glowing Skin, Healthy Hair, and Strong Nails
Focus on Increasing Healthy Foods First
It is much easier to make healthy food choices when we feel good. Incorporating more healthy foods into your diet before removing processed foods is much easier than trying to do it the opposite way.
The nutrients from healthy foods are powerful and can provide you with more energy, mental clarity, and an extra pep in your step. These feel good nutrients can make it easier to choose healthier foods. Imagine trying to do it the opposite way and removing processed junk food first. It might be tough when you have intense cravings and low mood and energy levels.
A good rule of thumb is to crowd out the bad by increasing the good. It will provide a much easier transition into healthier eating that is enjoyable and sustainable.
Shop On The Outside Aisles Of The Grocery Store
We all know where the delicious chips, cookies, and sugary snacks live in most grocery stores, the inside aisles. In comparison, fresh fruits and vegetables, meat, and dairy live on the outside aisles of the grocery store. Next time you shop for your weekly meals, try to spend more time in the aisles with fresh foods and stock your cart up with them while minimizing how much time you spend in the aisles with processed foods.
Consume Foods with Fewer Ingredient Labels
When it comes to eating healthy, it can take a bit more effort, but the benefits are pretty impressive when practiced regularly. Foods with no ingredient labels, such as fresh fruits, vegetables, meat, dairy, grains, beans, and nuts, are all food-based nutrition that nourishes the body without the added ingredients found in most packaged and processed foods. None of us are perfect, and doing the best you can with your available resources is important.
Tips for choosing healthy foods on a budget
1.) It is great to keep an eye on weekly sales at your grocery store and stock up when possible.
2.) Buy seasonally. Fresh fruits and vegetables that are in season are less expensive and high in nutrients. These are great to stock up on and freeze any remaining for quick and easy meals.
3.) Shop in the bulk bin aisle and stock up on grains, nuts, and seeds. They are generally less expensive than buying them packaged.
Foods with fewer ingredients on the label will generally have more nutritional value and be better for your health in the long run.
Purchase Organic Food When Possible
Organic food has been shown to have a higher amount of nutrients than its conventional counterpart. You will also be avoiding a wide variety of synthetic pesticides that can be quite long-term harmful to health. Not all of us can shop 100% organic all the time but buying certain items organic can be a great way to reduce your synthetic pesticide consumption.
The EWG (Environmental Working Group) puts out a yearly Dirty dozen and Clean Fifteen List that shows the produce that has the most and least amounts of pesticides. This can be a great guide for knowing which foods should be bought organic to avoid high pesticide exposure. Produce such as avocados are generally okay to buy non-organic since they have a thick skin to protect them while strawberries do not. It is a great idea to look up the EWG Dirty Dozen to stay informed so you can make healthier choices for yourself and your family.
Visit the EWG Website HERE
Eat the Rainbow
Fruits and vegetables come in various colors that each have their own unique set of nutrients to support vibrant health. Aim to fill your plate each day with a wide variety of fresh, colorful fruits and vegetables to increase your nutritional intake. Each time you go to the grocery store, challenge yourself to try a new type of produce to boost your nutrition for better health and glowing beauty.
Eat A Wide Variety Of Foods
You might be surprised to know that the average person is estimated to purchase the same 12 food items each time they go grocery shopping. Hey, we all have our favorites, right? Regularly eating the foods we enjoy is important and a key to sticking to a healthy diet; however, it is also good to venture out and try new foods.
When we eat the same foods, we can significantly reduce our nutrient intake and even cause deficiencies. There is no shortage when it comes to healthy food. There are so many delicious and nutritious foods to choose from. Try looking up recipes and slowly incorporating more variety into your diet to increase the number of nutrients you get each day.
Focus on the Quality of the Food and Not the Calories
So many people are focused on the calories of foods instead of paying attention to the quality. For example, you might see a low-calorie protein bar at the grocery store that looks relatively healthy and claims to be low-calorie. Many people assume that it is beneficial for them, but it is essential to read the nutrition label.
Upon further inspection, you might be surprised to find that it is full of sugar, additives, and flavorings. While a couple of handfuls of cashews or half an avocado may seem to have more calories, it is a much healthier choice.
Our body processes foods differently, and when we consume natural and nutritious foods with a good fat profile, our body can recognize and utilize the fats for energy and even weight management. While that sugary protein bar will contain minimal nutritional value and not be good for your health—quality always matters.
Don't Fear Fats
When it comes to fat, it can often get a bad rap because people fear gaining weight, but not all fats are created equal. Healthy fats are an essential macronutrient that supports the body in a wide variety of processes such as cognition, mood, energy, satiety, weight management, skin, and more.
The foods we eat are made of macronutrients (protein, fats, and carbohydrates) and micronutrients (vitamins and minerals) and then converted to energy by the body. Fat is a source of essential fatty acids, which means the body cannot make itself, and we must obtain it through diet.
The human body is like a car and requires the correct fuel to run optimally, healthy fats being one of them. When you fuel your body with the necessary nutrients such as healthy fats, it will run smoothly and fuel your body with energy and more vibrancy.
5 Reasons to eat more healthy fat
1.) Healthy fat is good for brain health. The human brain comprises nearly 60% fat, and optimal daily amounts are necessary to support cognition. A diet that is regularly low in healthy fats can contribute to a decline in cognition over time. Healthy fats such as Omega-3 fatty acids help support the brain's health by reducing cellular stress and inflammation.
2.) Healthy Fats Support Weight Management. A hormonal signal called leptin is released while eating that signal to the brain when the body is satiated. However, if there is not enough fat in the meal, the signal can be weakened and lead to overeating. It is always essential to include healthy fats with each meal to help support satiety.
3.) Healthy Fats Assist in Vitamin Absorption. Fat is a carrier for fat-soluble vitamins A, D, E, and K, supporting their absorption. Sufficient amounts of healthy fats each day are essential to the absorption of fat-soluble vitamins to provide the body with the necessary nutrients to function optimally and encourage a healthy appearance.
4.) Healthy Fats Encourage Glowing Skin. Healthy fats are essential for plump, moisturized, youthful, and radiant skin. They help moisturize the skin from within and play an important role in hormonal health, directly influencing the skin. The whole body is connected and must be in harmony for glowing skin, so it is vital to embrace healthy fats as part of your beauty routine.
5.) Healthy Fats Are a Source of Energy. Fats are used as a fuel source by the body and stored and converted to energy when needed. They provide the body with a slow, steady fuel necessary for sustained energy throughout the day.
Include All 3 Macro nutrients with Each Meal
Macro nutrients are protein, fat, and carbohydrates. We need a balance of each of them present in every meal. They each work in harmony to assist the body in digestion, absorption, energy, and blood sugar balance.
Have you ever consumed a bowl of fruit by itself and felt a crash in energy afterward? This is because your body requires proteins and healthy fats to slow the release of sugar to the body to support a healthy blood sugar balance. Next time you have a quick snack such as an apple, try pairing it with nut butter or a handful of nuts for a healthy balanced snack.
Meal Prep
Planning out your meals at the beginning of each week can make it a lot easier to stay on track with a healthy diet while being more cost-effective. A great way to do this is to find a few recipes to make and create a shopping list. Once you are home with all your groceries, choose one day to do the bulk of the cooking and make a few different recipes that can be used for other meals later in the week.
For example, prepare a whole roasted chicken that can be used for tacos later in the week and added to a soup for another meal. Getting creative and planning out your meals in advance will save you a lot of time, stress, money and make it easier to stay on track. We all get hungry and reach for what is most convenient, but when you have a few meals cooked and ready to go in the refrigerator, it is simple to heat a healthy meal for the whole family in no time.
Incorporate More Spices Into Your Diet
Adding a few spices to your dinner can increase the health benefits while making healthy eating more enjoyable. Get creative in the kitchen and try a wide variety of spices to flavor your food and create a flavor profile that leaves you wanting more. Pre made sauces and condiments are often full of preservatives and unhealthy additives that are unnecessary to have in your meals.
Instead, try venturing out and flavoring your meals with spices. They make food taste better and are also packed with a great deal of nutritional value. Some great spices to choose from are garlic powder, onion powder, turmeric powder, curry powder, fennel powder, mustard seed powder, and more. The possibilities are endless!
Drink Water Every 30 Minutes
Drinking clean filtered water every day is an essential part of living a healthy lifestyle. It supports all bodily processes and is vital for overall wellness and beauty. A good rule of thumb is to take a sip of water at least every thirty minutes to ensure you are staying hydrated. This will provide you with so much more energy throughout your day while supporting satiety. You might be surprised that you are less likely to grab that extra cup of coffee if you drink water consistently throughout the day.
Even a 2% shift in hydration levels can leave us feeling tired and unable to think clearly. Make sure to always keep a glass or bottle of water with you to make it easy to keep up your hydration levels throughout the day. And, of course, let's not forget how much better your skin will look too!
Learn How To Cook
Even if it is the most basic home-cooked meal, it is much healthier than prepackaged one. Learning how to cook is not always easy or enjoyable for some people, but knowing how to take care of ourselves is essential.
Being dependent on processed pre-made meals is not the solution to better health. Learning how to perfect a few recipes will give you the confidence and motivation to eat healthier regularly. Knowing how to nourish yourself with a home cooked meal feels good. Your health and appearance will thank you.
Using non toxic cookware to prepare your meals is always a good option. Why buy healthy food and prepare it in cookware that leeches into it? It defeats the point of eating healthy.
Try my favorite 100% pure ceramic cookware by Xtrema Cookware. I have been using them for over ten years. I have their pans, pots, Wok, teakettle, skillets, frying pans, bakeware collection, and platinum silicone storage containers.
Shop Xtrema Ceramic Cookware HERE
Use code: JROSE to save 15% off
I hope you enjoyed these tips for eating healthier and they encourage you to try a few new things.
In health,
Jessica Rose
Sign up for my newsletter for a free healthy skin guide and wellness and beauty tips.