Diet & Nutrition

Mindful Eating – My Top 10 Tips for Optimal Health

When it comes to a healthy diet, planning and self-control is critical.

I don’t believe in all-or-nothing diets, especially ones that rule out major food categories, such as fruit or whole grains. Proper nutrition comes from a broad spectrum of food groups. And to succeed at making a lifestyle change in your eating habits, you must learn to eat normal, everyday food!

Here’s your Game Plan – my top 10 tips:

  1. Start with moderation – 80% clean, nutritious food; 20% careful indulgence. Food is central to our social and cultural habits; whereas a zero-tolerance restriction is not sustainable long-term.
  2. Eat breakfast at home – Eating a healthy breakfast helps control your blood sugar and food cravings throughout the day.
  3. Pack your lunch – Bringing your own food to work, even healthy snack options, is paramount and helps you avoid the pitfalls of oversized cafeteria and restaurant portions.
  4. Don’t drink your daily calorie intake – Skip the frappuccino, averaging 400-700+ purely indulgent and high in fat/sugar calories per serving. This is a liquid dessert – not a sustainable daily food option.
  5. Identify healthy foods you do enjoy – Forcing yourself to eat food you cannot stand for dieting sake is absurd. Figure out what nutritious foods you do like and go from there. Later on, you can expand your food choices.
  6. Experiment with new foods – Perhaps you’re not keen on vegetables, yet you’ve never tried leeks, kale or butternut squash. Expanding your food repertoire is key to adding healthy, nutrient-dense foods into your daily regimen.
  7. Limit your alcohol intake – That daily glass of wine (or two) is sabotaging your diet. Alcohol has variable nutritional value, which is negligible due to its high sugar and carb content. Reserve your favorite drink for weekends and special occasions only.
  8. Clear the cupboards of unhealthy food – It’s too tempting to reach for an indulgent snack when we’re tired, stressed or just plain hungry. Make treats, like deserts or chips, a day out option.
  9. Read labels or, better yet, eat whole foods in their natural state – Get into the habit of reading labels to avoid hidden additives and excessive sugar and sodium content. A much healthier option is to eat whole foods – keep food simple and pure.
  10. Eat to live, not live to eat – Food is meant to be enjoyed, yet, more importantly, it’s meant to fuel our bodies with healthy, nutrient-dense calories. Clean eating will heal your body from the inside out, helping you naturally shed unwanted pounds and body fat.

A healthy eating plan is fundamentally more effective than exercise alone. Nutritious food is the very building blocks of a healthy body and mind…

And, eating real food  is key to long-term, sustainable healthy eating.

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DR J 2211 – Rachael Jezierski, PhD