5 GOALS TO START EATING HEALTHIER TODAY.


Being healthy is our top priority, but honestly, we take our health for granted most of the times and we don’t really take care of our body until it gets sick.


Health starts with the types of food we feed our body and brain with. We really are what we eat. Our amazing body processes all the foods we consume and turn them into energy, blood cells, amino acids, chemicals that go to different organs so they can perform their job. and guess what, they need high quality products to work fine.


Imagine you have this super expensive car that you adore. Will you buy the cheapest, lowest quality oil you can find in the market and expect the car to never break down?

Our body is the same. We can’t expect it to work perfectly fine forever if we keep giving it the lowest, cheapest, heavily processed, unhealthy foods all the time.

Eating healthy is quite basic and I will give you 5 achievable goals with action steps to start modifying your diet today.


1. GOAL: DRINK MORE WATER

ACTION STEPS:

· Drink one glass of water as soon as you wake up.

· Drink one more glass of water while you are scrolling down Instagram or Facebook. Make it a habit that every time you open any social media, you have to drink one glass of water.

· Exchange the soda that you drink with your meals for a glass of sparkling water with lemon. But don’t go for the flavored ones. Get a regular sparkling water and add a slice of lemon. Later on, exchange fizzy water for still water.

· Drink another glass of water one hour before going to bed.

· Keep a reusable water bottle next to your phone. Drink a big sip of water every time you check on your phone.


2. GOAL: INCLUDE WHOLE FOODS IN EACH MEAL

ACTION STEPS:

· Buy whole fruits and vegetables. Avoid getting the already-cut and packaged ones as some manufacturers use sugar to make them last longer.

· Eat one or two whole fruits every day.

· Read the labels of the products you buy in the supermarket. When a simple item like oats have more than two ingredients, put it back.

· Make sure you include two or three vegetables on your meals. The more colorful your plate looks, the healthier it is for you.


3. INCLUDE ONE MACRONUTRIENT IN EACH OF YOUR DAILY MEALS

ACTION STEPS:

· Learn about macronutrients. Read this article about Macronutrients.

· Include one lean protein, one complex carb and one healthy fat in each of your meals. That is what your body really needs to function properly. Anything more than those three will be added value to your meals.


4. PLAN YOUR MEALS AHEAD

ACTION STEPS:

· Organize your week in terms of how many breakfasts, lunches, snacks and dinners you need, and how many portions.

· Create a meal plan with recipes you love and make a shopping list.

· Go to the grocery shop and stick to the items on your list. Don’t get distracted.

· Meal prep as much as you can on the first day of the week. Dedicate some hours for this on Sunday.

· Adhere to your meal plan and follow it throughout the week, so you will be avoiding extra expenses and extra meals.


5. PRACTICE AN 80/20 ACTITUDE

ACTION STEPS:

· Don’t deprive yourself of your favorite meals no matter how unhealthy they are. Just be smart enough to learn how to control those cravings by working on your mindset. Eating healthy is a choice you are making. YOU ARE CHOOSING WHOLE FOODS OVER PROCESSED FAST FOODS AND THAT IS THE FREEDOM YOU ENJOY.

· Reframe your perspective about healthy eating. You don’t need to give up everything and start eating lettuce alone. Aim to eat healthy 80% of the week (that’s why a meal plan comes in handy) and “reward” yourself 20% the rest of the week. You will notice how over time your body won’t be asking you for unhealthy foods as much as before.


If you put into practice those action steps, eating healthy will become so much easier for you, and trust me your body and health will thank you



*Check out my Personalized Nutrition Advice program where I give you curated meal plans that fit your own personal needs.

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© 2020 by Kotiro Kaha Laura

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