The foundation of healthy eating
Have you ever tried a trendy diet, only to find you’re not seeing results? Or you lose some weight at the beginning of your diet, but then gain it all back shortly after? It’s because you’re not getting all the right nutrients your body needs, and because of that, your body suffers. When you’re looking to change your body, you shouldn’t just be trying to lose weight. You want to establish healthy eating habits that are sustainable.
Luckily, there is a healthy eating plan that will not only help you lose weight, but also feel a renewed sense of energy and vitality. Dr. Mark Hyman and Dr. Steven Gundry are professionals who deal exclusively with helping people learn how to eat healthy. When you’re ready to make a long-lasting change in how your body looks and how you feel, adhere to the healthy eating tips from these two renowned health experts.
Tip # 1: Detoxify the body
Do you feel tired all the time? Do you suffer from aching muscles or sore joints? It might be because your body’s holding on to too many harmful toxins. Toxins can’t be avoided altogether – they’re in our air and in our food – but you can cut down on the poisons that you ingest. Substances in our diet, like mercury in fish and chemicals used to treat produce, can cause disastrous results on human health. When your body becomes overloaded with toxins, it’s not operating to the best of its ability. If you’re following healthy eating practices but are unable to shed those last 10-20 pounds, it could be because you’re full of too many toxins. How do you encourage your body’s natural processes so it detoxifies to the best of its ability? The best way to combat this is by monitoring and altering what you’re eating.
An effective way of detoxifying the body and improving your healthy eating plan is to shift toward an alkaline-based diet. Many foods and drinks common in the American diet, such as coffee, alcohol, meat and processed snacks, can cause our bodies to become acidic. When blood becomes acidic, inflammation occurs and triggers a number of health concerns ranging from body aches and pains to gastrointestinal issues and chronic diseases. To detox the body and improve overall health, follow a healthy eating plan incorporating alkaline foods like fruits and vegetables and avoid those that produce acid.
Tip #2: Cut out sugar and flour
Ingredients like sugar and flour can be toxic to your health, but they’re also biologically addictive. In the case of addictive foods, we may know how to eat healthy, but our bodies still crave foods that are harmful to our health. Willpower alone isn’t enough to stop eating processed snacks like cookies and candy, because your brain keeps telling you to indulge long after you’ve had your fill. Begin your body transformation by cutting down on foods that contain high amounts of sugar and flour. You don’t need to completely remove these things from your diet, but set achievable goals that lower your intake week by week. Gradually, you’ll begin to crave these items less frequently and you’ll also notice a difference in your waistline.
Tip #3: Work with a health coach
For many people, simply learning healthy eating tips is just not enough. Working with a health coach can be the key to sticking to a healthy eating plan. Trained health coaches will not only help you learn how to eat healthy, but they will also assist you with goal-setting, healthy habit creation and destroying limiting beliefs that are keeping you from your health goals. Health coaches understand that how to eat healthy is not just physical – it’s also a mental process. They can help condition your mind so that you actually enjoy working out and start craving the healthy foods that will lead to lasting health.
Tip #4: Try intermittent fasting
In America, our culture emphasizes eating three square meals a day and throwing in snacks whenever hunger strikes or you’re in the mood for something sweet or salty. This isn’t sound advice for everybody and can have a negative impact on your healthy eating plan. Due to increasing portion sizes and the belief that hunger should be avoided at all costs, our culture is now undergoing a major obesity epidemic. You need to eat the amount of food that’s right for fueling your body. Sometimes, that means taking half of your meal home from the restaurant or engaging in practices like intermittent fasting.
Don’t be scared of the word “fasting.” Intermittent fasting, or I.F., is about getting comfortable with your body in both the “fed” and “fasted” states. You are in a fed state for 3-5 hours after eating, meaning your body is satiated. In the fasting state between meals, your body is restoring its natural hormone and cholesterol levels. Those who practice I.F. only eat during set periods of time throughout the day so their body has the chance to reap the benefits of both the fed and fasting states. When you combine I.F. with healthy eating, you can boost weight loss as well as overall health and vitality.
Tip #5: Use supplements
It’s not always possible to receive all the nutrients you need from your food even if you know how to eat healthy. For an added boost of detoxifying health, choose a supplement that’s right for your body. Supplements are convenient and packable and can provide you with all the vitamins and compounds you need to reach optimal energy levels. With formulas available that focus on bolstering your immune system to supplements that aid weight loss and foster muscle development, you’ll find a solution that works for your specific health goals.
Tip #6: Incorporate exercise
Losing weight is 80% focusing on healthy eating and 20% making sure you’re getting enough physical activity. Find a sport or workout you enjoy so it doesn’t feel punishing to complete it. Aerobic exercise is the best way to lose weight and keep your body performing at its peak level. Aerobic exercise gets your heart pumping and oxygen moving throughout your body, which helps to eliminate fat storage and boost the number of calories burned in a single workout. Find a workout that’s right for you, whether it’s jogging, playing tennis, doing yoga or swimming. The important thing is finding a routine you can stick with so your health goals become sustainable.
Tip #7: Adding anti-inflammatory herbs
One of the easiest healthy eating tips to follow is to add a variety of herbs to your cooking. The great thing about adding herbs to your meals is that they pack a ton of flavor and health benefits while barely adding any calories to your dish. Spices like turmeric, cayenne pepper, thyme, rosemary, chili powder and garlic help your body regulate inflammation and function at its highest level. They can also turn otherwise bland foods into something you’ll actually enjoy eating. Sprinkle these spices on your favorite foods or toss some of them in a smoothie for a quick, healthy snack.
The foundation of your diet
Now that we’ve gone through some healthy eating tips, let’s look at what a sustainable health diet should look like. The basis of your diet should be high quality, grass-fed, organic proteins. Support your body’s functions by ingesting proteins as well as healthy fats like the kind that comes from nuts, avocados and olive oils. Eating cruciferous vegetables is a great way to take in anti-inflammatory compounds while filling up on healthy, low-calorie foods. Cruciferous veggies are members of the broccoli family and include bok choy, cauliflower, brussel sprouts, cabbage and other leafy green vegetables. You should also incorporate fruits and plenty of water, preferably in an alkalized form.
Need a boost of protein before a workout or craving something sweet? Incorporating drinks such as chocolate almond smoothies is a great addition to any healthy eating plan. Not only will smoothies satisfy your sweet tooth without all the sugar, but they also add extra vitamins and muscle-building nutrients your body needs to stay active.
There’s no magic pill or workout plan you can follow to get the body you want. You have to commit to changing your lifestyle and making healthy eating decisions. Whether it’s changing up your diet to incorporate more cruciferous vegetables and lean proteins or finding a workout plan you love, you can learn how to eat healthy and stay active to achieve overall wellness. Make your health a priority today and start experiencing greater energy levels and a more joyful existence.
Ready to perform at your peak and amplify your vitality?
Learn about the power of healthy eating and feed your mind, body and soul with Tony Robbins’ Ultimate Health Guide.