PLEASE DO NOT TRY TO ADOPT ALL THE HABITS AT ONCE, AND BE KIND TO YOURSELF. IF YOU “MESS UP” NO BIGGIE! TRY AGAIN! 🙂
FOLLOW YOUR OWN PACE AND IMPLEMENT WHAT APPEALS THE MOST TO YOU… SMALL WINS BUILD YOUR CONFIDENCE.
#1 STAY HYDRATED
For your body’s optimal functioning, staying hydrated is very crucial.
Infuse water with citrus fruits (oranges, lemons, limes) to make it even more refreshing. It helps to regulate your body temperature. We are mostly composed of water, and we lose fluid throughout the day. Therefore, it needs to be supplemented by drinking 2 liters of water per day. It may be more when physically active. Water helps regulate body temperature, transports nutrients, and aids many chemical reactions.
The good news: you can always keep it interesting. For example, some people use a Soda Stream machine to make it bubbly while others infuse it with fruits, ginger, cucumbers, etc.
#2 EAT YOU FRUITS, VEGGIES, AND ALL THE COLORS OF THE RAINBOW 🌈
Make your vegetables a central piece on your plate’s composition. Accompany each portion of protein with a part of nutritious and delicious vegetables. You will feel your vitality and brain function/productivity improve. It’s recommended to eat 2-3 cups of veggies per day, but you can eat lots more to feel great. Your brain and body will thank you.
Vegetables derived their color, from naturally occurring substances that contribute to your optimal health. Each color represents different nutritious elements. Orange vegetables contain beta-carotene, which is converted in our bodies into vitamin A. Green vegetables are rich in iron and folic acid. At the same time, fruits are known to be rich in antioxidants.
To get the best variety of nutrients (i.e., eat the rainbow). Berries (blueberries, blackberries, strawberries, and raspberries) contain many nutrients, including vitamins K1, Vitamin C, antioxidants, and minerals that aid in the functioning and regeneration of cells.
The citrus fruits include oranges, limes, lemons, grapefruits are rich in Vitamin C, phosphorus, potassium, magnesium, and copper, as well as antioxidants. To get the full benefit and the fiber, eat the whole fruit and chew instead of “fruit juices.” If taking prescription medications, check with your doctor first. These are known to interfere with the absorption of many medicines.
#3 EAT HEALTHY FATS
Contrary to popular belief, some fats are beneficial for your heart and overall health. Good fats lower your cholesterol level. So you want to include them in your daily caloric intake. The key is to consume the right fats and amounts for your height and gender.
Avocados, coconut oil, and nuts, especially almonds and walnuts, are a great source of healthy fats and lower your HDL or “bad” cholesterol. For a healthy individual who is seeking a balanced diet, 30% of daily caloric requirements should come from healthy fat.
For more information, refer to the 101 on Fats Blog- link here. 👇🏽
#4 COOK AT HOME AND BUY ORGANIC AND HUMANELY RAISED WHENEVER POSSIBLE.
If you want to know how your food is prepared and what goes into it, the best solution is to make it at home. Consider preparing your meals in bulk once a week. This method will save you lots of time and money in the long run. Eating healthily and preparing your meals at home the right way doesn’t need to be tedious nor complicated. Healthy eating starts with your groceries and how you cook. Little tweaks can make a world of difference in your overall health and physique.
For money and time-saving tips, please refer to the Meal prep 101 Blog-👇🏽 Link here.
Buy organic, grass-fed, and humanely raised whenever possible. These are better for your gut flora and immune system raised how intended by nature, and make you feel great! Whatever you eat, you are! Whatever it ate, you are! If you want more information on organic products and immune system health. Please check out these tips👇🏽 in the resources are
www.funfitandwell.com/immunesupportkit/
5- AVOID HIDDEN INGREDIENTS ESPECIALLY PROCESSED SUGARS
Even products that you would not suspect have an excessive amount of salt and sugars in them. Many products contain sugar and salt without you noticing, which means you might consume more of it than the recommended amounts.
* DO WE NEED SUGAR AND SALT?
Sugar, like starch and fiber, is a carbohydrate. We receive from 40% to 70% of our energy from carbs. But what we do not need at all are added sugars such as those in soft drinks or coffee. Our body does not need salt but does need sodium, a mineral that is found in salt. However, excessive amounts of sodium may cause high blood pressure.
Cutting down is merely a matter of getting used to less sugar and salt. If you start eating less salty foods for a while and skip the sugar in your coffee, you will be surprised how quickly your taste buds get used to it. You can train your taste buds, which will take a few weeks until they have adjusted. Sugar is everywhere!
It can be quite challenging to “detect” how much sugar a particular product contains. That is because there are dozens of different names for different types of sugar. You can unmask most of them by looking for words that end with -ose, -syrup, -honey, or -nectar. These are the most common sugars: corn syrup, fructose, galactose, glucose, lactose, maltose, sucrose, agave nectar. For the complete list of sugar’s “nicknames,” see the link 👇🏽here.
#6 EAT MINDFULLY
Healthy eating is not only what you eat but also how you eat it. We have all eaten a full package of our favorite snack while being distracted (television, driving, phone, computer, etc.) That’s mindless eating! The opposite of savoring every morsel and paying attention to our body’s natural hunger cues or mindful eating. A few tips for incorporating mindful eating on your daily routine:
1-Eat at the table whenever possible and make it
2-Try to pay attention to your body’s natural hunger
3-Avoid eating on the go or distracted.
4-Make each meal a pleasurable experience, where you to experience your food with all the senses, (i.e., taste, texture, smell, and temperature of your delicious food.)
5-Pause briefly between bites; this will make eating a better experience and kick-start the digestion process.
6- Chew carefully. Depending on the texture, it can take you up to 25-30 chews to chew your food to a liquid consistency.
7-Try no to bring another spoonful/forkful to your mouth until after you swallow the previous.
For more information on hunger cues and your body’s feeding schedule, see 👇🏽 the link below.
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