5.5 mile run
Hello friends! Today I wanted to share some ideas on eating healthy and creating good nutritional habits. Summer season is rolling around, so I'm sure some of you might be trying to lose weight or are tightening up your physique.
Eating healthy doesn't mean you're dieting (I HATE THAT WORD). Eating healthy means just that: eating nutritional food that adds value to your health. Eating healthy doesn't mean you should starve or deprive yourself of food. When you choose healthier foods you will feel more energized, you will sleep better at night and your svelte body will thank you.
Here are some healthy eating ideas:
1. Eat enough calories during the day. When you deprive your body of a certain amount of calories, it goes into starvation mode, which usually leads to bingeing. Figure out what your calorie needs are and eat healthy meals and snacks.
2. Don't splurge too often. It's okay to eat the not-so-healthy stuff every once in a while, but do so moderately. Don't deprive yourself of the things you really like such as cookies, ice cream, etc.
My splurge food
3. Eat breakfast. Eating in the morning is important because it will avoid over-eating later during the day. Besides, missing breakfast can lead to low blood sugar and moodiness.
My favorite breakfast food
4. Avoid processed foods. Try to limit foods that come in a can, box or in a bag. These foods are typically high in sodium, sugar and artificial ingredients. When feasible, prepare your meals from scratch versus buying them already made.
Processed foods include canned soups, chili in a box, pasta in a bag, canned tuna, etc
5. Eat more veggies and fruits. Vegetables and fruits are highly nutritious foods that are packed with vitamins and minerals. They also contain fiber, which make you feel fuller longer.
Taste the rainbow =)
6. Prepare your meals at home. Cooking at home is a very healthy option because you control the ingredients in the food. Plus, you can make extra food and save the leftovers for lunch and/or dinner.
7. Buy organic (if possible). Certain foods like vegetables, fruits, meats and dairy typically have added hormones and pesticides. Besides being toxic, they actually promote weight-gain because of the hormones. When it's possible, shop at your local farmer's market and buy fresh produce and dairy products.
8. Be Active. Physical activity promotes weight loss and it helps control your blood pressure, cholesterol and triglyceride levels. You can walk, jog, run, bike, swim, etc. The options are endless.
9. Drink H2O. Water is extremely essential in one's diet. It aids in digestion and keeps you hydrated. If you don't like plain water, add fruits, mint or lemon. And remember, sometimes when you think you're hungry you just may be thirsty.
10. Sleep. Try to sleep as least 8 hours a night. Lack of sleep causes cortisol levels to rise, which can cause cravings, thyroid and metabolic dysfunction, depression, irritability, etc.
Sleep like a baby
What kind of healthy living ideas do you follow?
I'm grateful to be a guest speaker today
at the Hammerheads meeting in Miami.