”The food you eat can be either the safest & most powerful form of medicine or the slowest form of poison.”
Big changes don’t happen overnight. They take time and effort. However, small changes, each and every day, can make a big difference since they eventually will have a big impact in your life. As your small changes become habit, you can continue to add even more healthy choices. The desire to change can happen overnight, though it can be overwhelming to tackle everything all at once.
”Change is hardest in the beginning, messiest in the middle, and gorgeous at the end.” – Robin Sharma
It’s the consistent process that makes the difference. Consistency is key to successful results. Although health shouldn’t be regarded as something that has an end. Healthy living is an ongoing process, it’s a way of living.
Firstly, change the way you’re thinking – Instead of saying ”stop doing” say ”start doing”. It’s a more positive way of thinking. The focus should be on what you’re gaining instead of what you’re giving up. For example; ”I will start drinking more water”. ”I will have a side salad to every lunch & dinner”. ”I will walk for 30 minutes every day.”
Below you find a couple of changes you can start integrating in your daily life. But, remember you don’t need to incorporate all of them overnight. One step at a time.
Small changes to healthier eating habits:
- Start each day with a big glass of water – Your body needs hydration after sleeping. There’s no right answer to how much water you need as it depends on each person and their lifestyle – you may need to modify your fluid intake depending on how active you are, where you live, your health, and if you’re pregnant and/or breastfeeding.
- Add vegetables to both lunch & dinner – Choose veggies that keeps you satisfied and fuller for longer. Broccoli, kale, cauliflower just to mention a few.
- Eat when you’re hungry, stop when you’re full – This is easier said than done. I’m guilty of eating when I’m bored. I do it all the time, and really have to think about it each and every day. At least I’m aware of the problem 😉 Bored? Go for a walk, call a friend, read a book, clean… (note to self).
- Enjoy a breakfast rich in protein & fat – It will make you feel fuller for longer and gives you well needed energy throughout the day.
- Swop the simple carbs for complex carbs – Cut back on the white bread, white pasta, white rice and refined sugar and enjoy more complex carbs, such as brown rice, sweet potato, wholegrain bread, pasta, fruits & veggies. Wholegrain starchy foods help to keep blood sugar levels stable giving you sustained energy and also provide a source of fiber.
- Incorporate healthy fats in your diet – Choose avocado, extra virgin coconut oil, extra virgin olive oil, nuts and seeds. Fats are important for us since they provide essential fatty acids, boost metabolism, function as a protective layer for organs, act as a carrier for fat soluble vitamins & antioxidants and are needed for making hormones and prostaglandins.
- Cut back on the caffeine – Decrease the intake of black tea and coffee. Eliminate energy drinks.
- Prepare more of your own meals – Cooking more meals at home can help you take charge of what you’re eating and you’ll know exactly what goes into your body.
- Don’t forget the fibre – The importance of eating both insoluble fibre & soluble fibre. The insoluble fibre passes through the body undigested and prevents constipation (Sources: Edible skins and seeds of fruit and vegetables, whole grain foods, dark leafy vegetables). The soluble fibre helps to lower bad cholesterol, keeps you feeling fuller for longer, weight maintenance (Sources: Oats, fruits, vegetables, beans, linseeds, flaxseeds, lentils).
- Enjoy a couple of meatless days a week – Since plant based foods are good for you honey.