New year resolutions…

/ January 5, 2014/ Holistic Nutrition/ 1 comments

Happy new year to you all! My guess is that somewhere in that new year resolution list, you have one related to eating healthier… or I hope you do…

But what is eating healthier? Well, there is so much information about that, isn’t? and what works well for some one might not work for you, right? so I though I narrow it down to a few guidelines that are easy to attain and can help you with that resolution!

Improving your diet

Love water! Drink water! you know this… it is first on my list because drinking enough water is essential to all metabolic processes in the body. Dehydration runs rampant in our society and causes a lot of problems that can be easily resolved by just drinking 8-10 glasses (8 oz) of water a day. If you drink caffeinated drinks or alcohol, keep mind that every cup of coffee or glass of wine displaces 2 glasses of water in the body!
Fresh fruits and vegetables Eat lots of fresh fruits and vegetables. I bet you knew this one! why? well because they have lots of nutrients, phytonutrients, and fiber. We need a variety of nutrients for all our metabolic processes. Nutrient-dense foods keep us satisfied longer. Phytonutrients are very important chemicals because they act as antioxidants and anti-inflammatory. You might already know some of them like beta-carotene and flavonoids. Fiber is essential to a good elimination process which helps you get rid of toxins and excess cholesterol.
Whole grains Eat whole grains. Aside from getting more nutrients, you increase your fiber intake! and we already discuss how important fiber is. Also, whole grains help regulate and stabilize your blood sugar and prevent you from rising it too quickly and getting into a roller coaster ride.
Good fats Watch out your fat intake. Forget about low fat… we need it! What matters is what kind. Increase your intake of essential fatty acids (EFAs), especially omega-3. Eliminate hydrogenated fats (trans-fats) and saturated fats. Use oils with high smoke points such as coconut oil or ghee. Better to add the oils to your food as sauces or salad dressing than cooking them.
No sugar! Eliminate refined sugars (anything ending in ose) and limit the amount of simple sugars such as honey and maple syrup. I know this is huge, I was a sugarholic… and had to get my fix everyday! Eating a balanced meal with lots of vegetables helps to reduce sugar cravings. Find healthy substitutes for snacks based on fresh fruits and nuts. If you want to find out more about how sugar is the bad guy and not fats… watch sugar the bitter truth
Table salt Reduce your sodium chloride (table salt) intake. Watch out in packages, you’d be surprised to find out how much is hidden in foods like cereals and bars. Sodium chloride is one of the main contributing factors to high blood pressure which in turn is one of the main contributing factors of heart disease… and I don’t have to tell you what is the 2nd leading cause of death in Canada… Use salts with high-mineral content such as celtic or himalayan salts.

My suggestion is try to incorporate one or two at a time. Let’s break old habits by making new ones!!! I love the World healthiest food web site because it provides great information about food, how to select it, store it, and cook it!

I guarantee that if you follow this guide lines, rather than focusing in calories, you will have more energy and loose weight. But more importantly, you will be healthy! you might even see that some of the ailments (headaches, flu, allergies) that afflict you go away… and that is the best resolution you can ever want for your self… so Happy new healthy year my friends!

 

Share this Post

1 Comment

  1. Great tips to start a Happy New Healthy Year! Thanks!

Leave a Comment

Your email address will not be published. Required fields are marked *

*
*

This site uses Akismet to reduce spam. Learn how your comment data is processed.