I think we have all gone through a period in our lives where our diet has reached the limit of the ridiculous, and we realize that we must improve our diet.
It is that time where we do not care what a cookie is made of, what kind of food the cow had from which the milk was taken for the cereal in the morning, or was in the restaurant we ate anything, so long as we had something in the stomach.
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For me, that time was during my college years.
Unintentional fasts, cereal-based breakfasts with a cockatoo on the front page, slippery sandwich lunches accompanied by Coca-Cola, Doritos and chocolate bars.
I told you … ridiculous.
All this happened the bill to my body and did nothing but worsen gastritis I already had, I got sick every 1 or 2 months and as if that were not enough, that belly that had grown over the months.
Luckily, after I finished college I started to work, and there I could normalize my habits a bit, not because I wanted to, but because getting rid of those late nights and having a “stable” schedule of 8 to 5, helped me inadvertently normalize a little my meals.
But it was not until 2010 (4 years after I finished the ‘U’) that I realized that I had to remedy things and start looking after myself much more than I was doing.
Today, 3 years and a nutrition blog later, I can say that I have improved my food by 300% … or something similar
I only get sick a couple of times a year. Gastritis appears only when I make bad food choices, and my belly has decreased a lot (but I’m still fighting!)
Not to mention that I have more energy, I enjoy my life more, and I have influenced not only hundreds of people with the blog but also many of my friends, family, and even colleagues.
So, if you want to improve your diet, I will recommend following a series of 5 steps that helped me to achieve it. They are a summary of what I did in these past 3-4 years, with many trials and errors, many proven food styles and many “gurus” of nutrition through.
So, let’s get down to business.
How to Improve Your Feeding in 5 Steps
1. Do not Take Calories
drink-more-water One of the biggest causes of obesity and diseases like diabetes is the high (and sometimes exaggerated) consumption of sugary drinks.
Soft drinks, boxed/bottled fruit juices, cold tea, energizing drinks or flavored milk. Sugar, sugar.
Very rich of course, but do not take more than calories with no nutritional value, which raises blood sugar, facilitating the mass storage of fat in your belly, legs, arms, etc.
That’s why the first step to improving your nutrition is to minimize your intake of sugary drinks and focus on taking more water throughout the day. You can help yourself by drinking green tea, black tea or some other you like, EXCEPT cold tea from those sugary ones.
The basic requirement is to take 2 liters of water per day; you can start there. But if you want to do it ideally, try to drink 1 liter of water for every 30kg of body weight. But do it progressively, little by little, because you take 3 liters of water if you’re not used to it, I tell you … it’s nothing nice.
But in summary, this is the important thing: Take More Water.
2. Eat Integro
Whole foods mean whole or single-ingredient foods. They are foods or foods in their natural form, which have not been altered in any way by man and are consumed in the way that nature produced them (or the most similar to this).
For example: bananas, eggs, spinach, corvina, almonds, onion, pineapple, etc. You understand the idea.
If you want to improve your nutrition, you should focus on consuming the vast majority of your food in its natural form or as close to it as you can. It does not mean that you have to eat a raw fish, but at least alter it in the least possible way (not processed); The same goes with vegetables, eggs, and other sources.
You can roast them, boil them, steam them or finely grind them in olive or coconut oil.
When you have control over what you eat and how you are prepared, you have direct control over your body, your health and the positive results you will have.
The important thing is that you control what you eat, not that someone else decides what goes into your mouth
Also, when you eat foods in their entirety, you are getting more nutrient density and lowering some empty calories you consume. This means that you will consume more vitamins, more minerals, more fiber, more water <- and that is very good.
So when you go to the supermarket, do your best to fill your cart with fruits, vegetables, vegetables, nuts, meats and eggs (if you eat them) and avoid everything that comes
in a box, bottle, package, or can, as they are typically processed foods or have some unhealthy alteration that is out of your reach. You can cook them, of course, but try to do it lightly, such as steam, boiled or grill. If you want it or need to do in skillet or similar, cook with non – hydrogenated oils, such as olive oil or coconut oil … which brings me to the next point …
3. More Good Fats, Less Fats Bad Fats Your Food Until a few years ago, the word FAT was only synonymous with fat and disease. But as you should know (at least I hope:]), there are good fats and bad fats. Bad fats are what are known as trans fats. This is the type of fat present in typical hydrogenated vegetable oils for cooking, such as corn oils, or oils used to enhance the taste, texture and life of many processed shelf foods, such as cookies, cakes, or frozen pizza .
This type of fats raise bad cholesterol and lower the good cholesterol in your blood, increasing the risk of heart disease, obesity and even diabetes. On the other hand we have good fats (and feel good because I want to emphasize that they are good). like monounsaturated fats, polyunsaturated fats … and saturated fats. To talk about all these fats could even create a half-book, but what you need to know is that these types of healthy fats are the ones that provide you with a large number of benefits, including : – Reduce the risk of heart disease – Reduce the risk of cancer – Help prevent and fight depression – Give you more energy – Improvement of skin health- Speed up your metabolism.
Many, not many people have the idea that saturated fats are bad, but it’s totally wrong. What is bad is to have an imbalance of fats. For example, 60% of saturated fats and 30% of unsaturated fats, which is very common given the high consumption of meat in our society, accompanied by the low consumption of unsaturated fats such as that found in nuts, peanuts, avocado or olive oil. And if we add to this the terrible way that cattle and other farm animals are fed / and that end up on our tables), our health would be worse. , the best thing you could do is:
Eliminate or minimize your consumption of trans fats present in processed foods, fried food, margarine and typical cooking oils. Increase your consumption of healthy fats, as I said: mani, nuts, avocados, almonds, olive oil, salmon, coconut oil, olives and flaxseed.
4. Start the habit of becoming more interested in the ingredients of the foods you buy. Read the labels and their ingredients (those that come back or sides, NOT the ones that come to the front) and avoid all those foods with these types of oils … … and incidentally, all those foods that bring sugar or some other type of sweetener, such as high fructose corn syrup. Minimize the Scrap It is necessary to make this very clear: we are not robots or animals that do not mind eating the same thing every week. We have some taste buds well demon possessed and therefore we need to have variety of flavors and textures every day. We live in a time where there is an infinite amount of tasty foods that are not necessarily healthy, and neither are you going to never eat them again (you do not have to be so delusional) but you have to try to minimize them and leave them for special occasions.
To create a food of envy during the days of the week treats that the food “junk” or “unhealthy” stays for the weekend, special events or only from time to time – but always in moderation. To me for example me I love pizza, ice cream and roasted potatoes, but it does not mean that I eat them every 2 days. I leave them for special occasions or for weekends as a reward or “trap food” (but not cheating days), in order to satiate the desire I may have (although often I do not have) something sweet or unhealthy.
Good to leave these kind of meals for occasions where you eat out of your home. As I said in a previous article, the main thing would be to have a controlled environment (or virgin) in your house and leave all that other food for environments and occasions that you can not control as much. This practice will improve your food greatly and you will realize that this type of food is not that necessary at the end of the day. That is why it lowers junk food to a minimum and leave it only on sporadic occasions. Enjoy life but always taking care of your body. Improve Your Culinary Side Last but not least, there is the culinary aspect of all this.
5. Learn to cook or improve your culinary skills. Just before I came to Europe, I took an express course on cooking and for simpler than it was I learned many things. Types of food cuts, cuts of meat, types of cooking, mixes that can or can not make and of course fast recipes that any beginner who does not know how to turn on a kitchen could do with some practice. No one is born learned, and we all start with something, but it all starts with the first step, and that is, venture further into the kitchen. You can do what I did and get yourself into a cooking course, it’s worth it, especially if your partner is the one who goes by cooking every day. If you do not like this option, there must be thousands of videos on Youtube on the subject, or if not, get recipes on the internet (like some of the healthy recipes I have in the blog or those in the “Metabolic Cooking” “Which are tasty and easy to do) and start to try, hopefully and you do well from the first attempt, but if not, relax, as I say, no one is born learned. When you go to the kitchen, I repeat, you will have control over what you eat. You can make sure that what you eat is healthy and tasty, and if you have a family, the gain will be double. +++ The road that I went from the beginning of the century until today has been large, and my nutrition and health status has gone through highs and lows, but in the end, these five steps are what allowed me to improve my diet, my health, and my lifestyle.
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I hope you implement these steps, gradually and gradually begin to experience a great improvement in your nutrition, health, encouragement and of course in your physique. See you!
New York. Miami / UK Former Minfullness and Entrepreneur, School Graduate. Mother of 3. Now Lifestyle Cook. Fitness Equipment Fanatic. Healthy Living and Fitness Enthusiast