Eating healthier is a popular topic. I am asked often by my clients how they can eat healthier, and for some ideas about healthy foods to lose weight, particularly each new year.
I believe we need to change the way we think about eating, as well as making healthy food choices. We need to look at the bigger picture. Many people worry about what they consume between Christmas and New Years Day. They would be much healthier if they concerned themselves instead, with what they consumed between New Years and Christmas!
Visualize Your Weight Loss
Indulging yourself during a holiday season and believing you will gain AND retain that weight sets you up for just that. I like to think that what we can conceive and believe, we can achieve. Begin to look at your body as capable of being the perfect weight for you; that you will sometimes indulge but that you will return to healthier eating, and you will return to your desired weight, health, energy level, etc.
Visualize, meditate, or journal pictures in your head of what you desire to do, for example skiing or dancing, and see your body as trim, muscled, energetic, and flexible. The more pictures you have, the more often you visit this place in your head, the quicker the result. Ive used this exercise with weight loss groups for years, and it IS possible to eventually eliminate those old phrases you have told yourself, such as I shouldnt eat that or I cant eat that or I gain 5 pounds, and consistently replace them with the pictures you have designed.
This is not to say you may eat everything in sight! Consider the 90 10 rule. 90% of the time you make healthy choices, and 10% of the time you indulge.
Eat Healthier Change Your Focus
I also believe we are healthier focusing on servings and serving sizes of the macro and micro nutrients, rather than the calories. First choose a nutrient packed whole food, and consume one serving (say ½ cup) instead of measuring calories. An appropriate serving of complex carbs (macronutrient) such as brown rice, cereal, or whole grain bread is ½ cup or 1 slice of bread. Three ounces of hormone-free meat, poultry or cheese, or 1 cup of legumes and grain combo is a healthy portion of protein (macronutrient). Two cups of vegetables (micronutrients), preferably raw, at each meal, and 1 2 small fruits as snacks make a well rounded daily intake.
It is best to start with small changes, and build a habit before adding the next one. For example you may wish to eliminate all unhealthy fats and oils from your kitchen and purchase extra virgin coconut oil, cold-pressed olive oil, and butter, and learn to incorporate these. You may decide that consuming 4 5 cups of veggies daily is where you would like to start. Plan many raw snacks and salads, find simple recipes, purchase 7 kinds of veggies each week, and enjoy! I firmly believe that replacing rather than depriving is the best way to go about diet changes.
Take a look at the suggestions below, start with one, and decide when another change will be implemented; one small change each week, one large change the first of every month, and so on.
How to Eat Healthier for 2012 Start Here!
– Replace all sugar with natural sweeteners such as maple syrup, honey, stevia, agave, brown rice syrup.
– Increase raw foods gradually make and use sprouts, buy raw nuts and seeds.
– Increase the number of servings of vegetables you consume daily.
– Add grain coffees and herb teas gradually to reduce caffeinated beverages.
– Replace a meat meal with a legume and grain combination such as a red bean and rice dish.
– Add garlic to your daily diet.
– Source and purchase hormone-free meats and poultry.
– Remove all foods from the pantry that contain sugar, white flours, or unhealthy additives.
– Purchase whole grains flours from the fridge at your health food store.
– Eat wild fish at least 3 times a week.
– Use hemp oil or Udos oil as a supplement.
– Use filtered water only.
– Use virgin coconut oil for kitchen and baking needs.
– Take a multi vitamin and mineral that does not contain sugars or unhealthy additives.
– Add fresh ginger to the diet.
– Add a vitamin C supplement daily.
– Make whole grain cereals for breakfast once a week; with a goal of eliminating processed cereals.
– Purchase fresh, local, organic produce weekly.
Remember! Start small, build a habit, increase slowly towards a more health giving diet.
Healthy Recipe Carrot and Nut Coleslaw
from Eat Away Illness, second edition, by Paulette Millis
3 cups shredded carrots
2 tbsp. hemp oil
2 tbsp. Balsamic vinegar
¼ cup hemp seeds
1 tbsp. horseradish sauce
½ cup toasted slivered almonds
Whisk the vinegar, oil and horseradish together. Place shredded carrots, hemp seeds, and almonds in a serving dish, add the sauce, and toss to combine.
Author, Speaker & Registered Nutritional Consultant