Enjoy Healthy Eating… Every Day!
Enjoy healthy eating, this is part 8 in our twenty-part series designed to help you better understand Serious Weight Loss For Women.
Part 1: Mind Body Wellness
Part 2: Secrets to Weight Loss Success
Part 3: High Intensity Interval Training 101
Part 4: Blazing Your Way to Fitness with HIIT
Part 5: Beating the Calories with Wise Dieting
Part 6: The Truth About Crash Diets
Part 7: Shave Off Pounds Without Even Trying
Part 8: You are here – Enjoy Healthy Eating…Every Day
How does one begin to eat a healthy diet at home?
If you’ve ever tried losing weight before, it’s likely that your number one challenge was making healthy food choices. It’s easier when you start (and the motivation is high) to make more effective choices when selecting your food. But it’s even easier to slip back into familiar habits and make unhealthy choices. We’re all busy these days. So the convenience of fast food and processed food is mighty tempting. If you’ve eaten lots of fast food or packaged food before your weight loss journey began, you’ll likely find it difficult to permanently let go of those old choices.
But don’t throw in the towel! You can overcome a lifetime of bad food choices.
Losing weight starts by developing new eating habits. It may be challenging – but it’s certainly not impossible. It’s simply a matter of developing a new habit and not retreating. The sooner you make the switch – the better for your health and body weight. Don’t wait until your body is experienced the effects of malnutrition – or until you’re facing some other health crisis. If you continue to make unhealthy food choices – you’re going to find that you are malnourished.
What makes you eat the way you do?
As humans, we are creatures of habit. The choices you make today about what to eat are likely made out of habit rather than conscious consideration. You’re more likely to fill your shopping cart with the same kinds of things you always have. This may be the result of years of repetition.
It’s nothing but a habit. But habits aren’t something we’re born with. We simply acquire them over time. If you habitually eat burgers and fries, ice cream, chocolate cake and other junk food – it’s nothing but a habit. You can change this habit by choosing healthy, natural foods instead!
Positive changes in your life can begin today – are you ready?
In this article, we’re going to discuss some proven, simple ways to get you started on the road to healthier eating. You can do it – I know you can. You don’t have to make an instant and dramatic change. You can transition gradually – if that’s more comfortable for you. A gradual transition will pay dividends towards your weight loss goals. Start by substituting questionable ingredients in your daily meals for those you know offer healthful benefits. Let’s get started!
Tip # 1: Eat More Whole Grain
Okay, so what exactly do we mean by “whole grain”?
Most people eat grains that are overly processed and virtually devoid of any nutritional value. White bread, white rice and white pasta are among those processed foods you should avoid. Look for 100% whole grain options instead.
According to The Whole Grains Council, “whole grain” is defined as “food that contains all of the components of the grain seed in their original proportion.” You’ve getting the whole grain – and all it is healthy fiber.
Whole grains are load with natural nutrients that contribute to better nutrition. Once you make the switch, you’ll enjoy healthy eating. The method you use to cook whole grains doesn’t really matter. The fact that you’re getting the whole grain is what counts.
When you eat 100% Whole Grains – you’re getting the following nutrients (in varying amounts) in their natural form:
- Vitamin B9 (folic acid)
- Vitamin B6 (pyridoxine)
- Vitamin B3 (niacin)
- Vitamin B2 (riboflavin)
- Vitamin B1 (thiamin)
- Selenium
- Zinc
- Copper
- Dietary fiber
- Plant proteins
- Organic iron
- Magnesium
- Phosphorous
Whole grains are nutrient-dense and they fill you up too – so you won’t feel peckish shortly after eating – the way you do with nutritionally-empty foods. That’s why I recommend enjoying one or two servings of whole grain every day.
It’s the dietary fiber found in whole grains that helps satisfy any hunger. Fiber naturally expands when mixed with water, so it fills up your stomach faster and you you’ll be fully satisfied.
What types of whole grain are worth buying?
There are a variety of whole grain choices out there but three that are readily available are: brown rice, quinoa and millet. Each is nutrient-dense and easy to prepare. It just takes longer with whole grains, so you’ll need a little patience. But they taste great and are good for you too.
Quinoa has become a popular choice. Some experts consider it the latest superfood, due to its high levels of plant protein. For those who seek to build lean muscle mass while slimming down – quinoa makes an excellent choice.
Other whole grains worth picking up include amaranth, rye, sorghum, faro, buckwheat and barley. Having a variety on hand makes it easy to mix up your meals and keep them interesting.
Tip # 2: Skip Oily Food
Why should you care about the fats in food?
Sure, fats are essential to the body. The catch is – you only want these in very small quantities. Avoid hidden fats wherever possible. For example, oil is overly processed food that is 120 empty calories per tablespoon. Yet oil is used everywhere in fast food and processed food. That’s one of the reasons for avoiding those options. It’s also a good idea to avoid other foods that are “calorie traps” – like bacon, sausage and processed burger patties.
A single strip of bacon can have as much as 50 calories. If you eat 5 bacon strips at breakfast, you’ve already added 250 calories of energy to your reserve for the day. And what about all the additives you’re consuming with every strip of bacon you eat?
Get physical burn off the calories that you consume. Create a calorie deficit and you’ll lose weight. But if you’re eating a lot of processed food – your task is much more difficult. Identify high-calorie foods at home that do not provide nutritional value and toss them in the trash.
Add plenty of veggies to your meals. Roasting them is one way to boost their flavor and enjoy healthy eating. Vegetables have a lot to offer from a nutritional standpoint. And you can prepare them in various ways to make them taste delicious.
Tip # 3: Be Your Own Nutrition Guru
One of the best ways to optimum health is to enjoy healthy eating. If you eat out a lot, begin to prepare more meals at home. This way, you control what goes into your food. Purchase healthy ingredients and experiment with different recipes and food combinations.
Don’t just read about healthy eating put it into practice and watch what happens. You’ll become healthier and you’ll lose weight. Here are a few simple tips to make cooking at home healthier:
- Avoid cooking with oils – use water, broth, or other liquids like flavored vinegars
- Reduce or eliminate the amount of cheese and other dairy in your dishes
- Season your foods with a variety of fresh or dried herbs and spices – avoid excessive salt
- Top wholegrain flatbreads and pizza with mushrooms and other tasty veggies
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