Healthy Habit Tips

Where to start if you are looking to clean up your diet

Hey guys! I put together a list of 4 healthy habit tips that I follow on a daily basis. I have found these tips to be a great starting place for anyone who is trying to lead a healthier lifestyle. Whether that be for weight loss control, improved mood, improved focus, blood sugar control….really anything health related. This article does not dive too deep so if you have further questions, feel free to write me in the comments. 😉

1. Eliminate sugary foods, refined carbs, packaged “food”

Examples:  soda, fruit juice, sweets, baked goods, chips, granola bars, pasta, bread, cereal.

Why are these foods so detrimental to health?

• NO NUTRITION:  Ignore the health claims made on the label.  Packaged food does not contain the nutrition our bodies need to function properly. 
• BLOOD SUGAR AND INSULIN SPIKE:  When we consume these foods, our blood sugars and the hormone insulin shoot up and down rapidly (within 2-3 hours). When our blood sugars come crashing down, we feel hungry again.  To maintain a healthy weight, we want to maintain our blood sugars so we can stay full between meals.  In addition, it is hard to loose weight when insulin is chronically high. 
• HIGHLY ADDICTIVE:  Refined carbs and sugary foods are highly addictive.  When digested they produce opioid-like substances, making us want more. 

2.  Focus your meals on whole foods high in protein, fiber and healthy fats

Meats & vegetables are the most nutrient dense foods that provide our body with what it needs to stay full during the day. Not only are these the most nutrient dense foods, they are also very low in carbs in sugar. Eating a diet lower in carbs and sugar will help keep your blood sugar stable. Make sure to include fatty meats in the diet too. Fat is an essential macronutrient and helps our bodies absorb essential vitamins and minerals. Here are a few meal ideas I would recommend:

3.  Reduce frequency of eating

Eat 2-3 filling meals a day and avoid snacking as much as possible.  The way to do this is to make sure your meals are filling. Eat foods rich in protein, fiber and healthy fats to stay satiated until the next meal. Try to leave at least 12 hours between the last meal of the day and your first meal of the day.  For example, if your last meal of the day is at 7pm, you would wait until 7am to eat again.  

If you really need a snack, focus on foods low in sugar and carbs. Dehydrated meat, hard-boiled eggs, raw vegetables, one tbsp. nut butter, nuts and seeds are a good option. For dessert, I recommend berries (blueberries, raspberries, strawberries), dark chocolate (70% minimum) and nuts (almonds, cashews, walnuts). Again if you are trying to loose weight, I would recommend limiting snacks and desserts.

4. Reduce stress, increase sleep and move in the way that makes you happy!

It is easy to gain weight if we are chronically stressed.  This is because when we are stressed and under slept, our bodies produce hormones that trigger weight gain.  Take a short walk every hour, turn off your phone at night, engage in activities that make you happy. 90% of weight loss is what you put into your body…focus on your diet over exercise for weight loss!