Healthy-eating is the key to long-term weight loss and overall health. We all know that reducing out intake of fat, and eating more fruit and vegetables, is good for us. Somehow, actually taking the steps to improve our diet is the most difficult step. These powerful habits will allow you to get the most out of your food, and boost your health with ease.
Juicing is a fast-track to good health. It allows you to extract all the vitamins and nutrients from large amounts of healthy fruit and vegetables. The juice from green, leafy vegetables, such as kale and spinach, is especially rich in nutrients. Mix it with sweet apple or carrot juice for a tasty, health-packed tonic. Consume juice within half an hour or making it, or store it in the fridge in an airtight container. Fruits such as bananas and blueberries are difficult to juice. Instead, pure them, and add them to fresh orange or apple juice.
This powerful yet simple technique allows you to make your diet healthy with gradual changes. To food swap effectively, make a list of all the unhealthy foods and ingredients that you consume. Then replace one every day until everything you eat is the healthy option. Good food swaps are simple, economical, and happen without you even noticing the difference. For example, turkey breast is richer in protein and minerals than chicken breast, but can be cooked in the same way. Other easy swaps include eating brown rice rather than white rice, eating porridge instead of processed cereals, and drinking green tea instead of coffee.
Naturally colourful foods contain antioxidant pigments such as anthocyanins, flavenoids and carotenes. They are also rich in vitamins and minerals. Aim to consume a brightly-coloured food with every meal. This could be blueberries, or pink grapefruit for breakfast, a salad containing leafy greens and red pepper for lunch, and roast squash for dinner. Always aim to eat naturally colourful foods instead of bland, processed alternatives, or artificially coloured foods.
Digestion starts in the mouth! Chewing grinds your food down into easily-digested pieces and mixes in the enzymes in your saliva. Thorough chewing prevents acid indigestion and flatulence, and allows your body to access the nutrients contained in food. By spending longer chewing each mouthful, you are also less likely to overeat. Taking time over your food means that you have eaten less by the time the brain receives “full” signals from the stomach. A 2011 study published in the American Journal of Clinical Nutrition found that chewing each mouthful 40 times, rather than the average of 15 times, reduces calorie intake by 12 percent.
These simple yet powerful techniques make it easier to get healthy. By boosting vitamin levels, and decreasing calorie consumption, you can fast track your health with ease. Your body will thank you for it!