We are all familiar with the fact that our diets contain too much processed foods, sugar, additives and salt and that it does not contain enough omega 3’s, magnesium, D and B vitamins, fiber, antioxidants, zinc and more. These are essential for regulating our weight, metabolism and overall well-being. If you’re in need of a trusted source in terms of nutrition and living a healthy lifestyle, click here for more info.
Here’s a few more steps you can take towards boosting your nutrition:
The average American eats 150-180 pounds of sugar per year. Isn’t that shocking? Also, the intake of high-fructose corn syrup (HFCS) has also increased in the last 30 years from 0% to 66%. We mostly ingest this through soft drinks and sweetened beverages. The high amount of sugar consumption leads to a dramatic spike in blood sugar, followed by a rapid crash which leaves us feeling hungry and prone to overeat. Try complex carbs instead of the refined, sugary versions such as oatmeal, brown rice, beans, fruit and vegetables. You’ll feel fuller, more satisfied and have more energy.
Include More Fiber
Fiber slows down the absorption of sugar into the bloodstream and reduces cholesterol. The feeling of fullness will stay with you much longer since fiber stays in the stomach longer than other foods. Fiber also moves fat through your digestive system so less of it gets absorbed. The lack of fiber contributes to many chronic diseases and is therefore of utmost importance. By eating veggies, fruits, seeds, nuts, beans and whole grains, we can easily up our fiber intake. Women aged 18 to 50 need at least 25 grams of fiber per day.
Start Thinking Of Food As Medicine
We need to start thinking in terms of quality not quantity when it comes to food. Shift to a nutrient-rich diet rich in nuts, vegetables, seeds, fruits, whole grains, lean proteins and healthy fats such as nuts, olive oil and avocados. This is also known as the Mediterranean diet. It includes fresh, whole foods that have been made in a kitchen, not in a factory. This way of eating offers a wide range of health benefits. It reduces inflammation, effects our physiology, balances hormones and boosts detoxification. Read more about the Mediterranean diet here.
Don’t Replace Fat With Carbs
Healthy sources of saturated fat, such as whole fat yogurt, often get replaced with low-fat versions that are packed with artificial sweetener or sugar to make up for the loss in taste. Rather choose foods in their most natural forms, even if it means that you’re having the full-fat version. Your body knows much better what to do with these foods than their artificial counterparts.
Don’t Think Of Certain Foods As Off-Limits
The moment you count calories or have a list of foods that you’re not allowed to have, your body will naturally crave these foods. Rather forget about an off-limits food list and allow yourself small indulgences all the time. If your body realizes that all kinds of food are available in abundance, it might just start craving the foods that are really wholesome and good for you.
Eat Enough High-Quality Protein
Protein also makes you feel fuller for longer and fills you with extra energy for exercising. Try to have some protein (nut butters, seeds, hummus, chicken, fish, meats, etc.) with every single meal. This will also help with blood sugar stabilization.
Listen To What Your Body Truly Needs
Somewhere, deep inside, there is a small voice telling you exactly what your body requires in order to be healthy. It also tells you when to stop eating when you’re feeling full. All we have to do is listen. The act of mindful eating is a great way to tune into what your body’s true needs are. Before every meal, take a few deep breaths and focus completely on what’s on your plate, instead of gulping it down before your laptop or television screen. Chew your food thoroughly, smell the food and be grateful for what’s on your plate. This will possibly change your relationship with food forever.
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