Healthy eating is an evolutionary process; it’s a gradual
shift toward elevating your food choices and eating behaviors for a healthy
life. The key is to think about making healthy adjustments when you are cooking
at home or dining out. Here are eight simple and tasty ways to “evolve your
eating” with balance, mindfulness and a focus on quality calories to satisfy
your cravings and create harmony with food.
Go for Red Beans
Use red beans like kidney, pinto or azuki instead
of red meat in your chili today. Not only are you adding a bunch of fiber,
potassium and low-saturated fat/high-quality protein to this dish, but you are
decreasing calories and total fat intake, too – a bona fide bonus for your heart
heath and waistline. Plus, it’s an appetite-pleaser that will leave your tummy
satisfied for hours. According to the BeanInstitute. com, numerous studies have
shown that adding beans to your diet can help manage and prevent chronic disease
like diabetes, obesity and cancer.
Rethink Your Butter
Switch traditional dairy butter with
artery-friendly nut butters like peanut or almond butter. Not only will the
saturated-fat calories be cut, but you’ll add those better-for-you fats which
could keep your arteries clear and flexible for life. Also, nuts are a
plant-powerhouse filled with vitamin E, magnesium, folate, plant-based protein
and fiber. Recent research in the Journal of the American College of Nutrition
revealed that people who ate at least ¼-ounce of tree nuts (i. e. pistachios,
walnuts and almonds) or peanuts everyday had a lower body mass index, waist
circumference, blood pressure and higher levels of HDL (“good”) cholesterol than
those that didn’t eat nuts. So grab a handful of nuts today – a little goes a
long way.
Vegies Out
Your Snacks and Meals
Choose fresh or frozen veggies to curb hunger and
nourish your appetite. For snacks, think finger foods like red cherry tomatoes,
julienned yellow peppers and chopped crispy baby cucumbers. Not only will your
palate be satisfied with crunchy veggies, but you’ll do wonders for your blood
pressure. Vegetables offer a heart-healthy package of low sodium and high
potassium, a great blood pressure regulating combo. Plus, recent research in
Public Health Nutrition revealed that when veggies are included at a family
meal, mothers were perceived as better cooks, as well as better, more caring
people.
L. O. V. E Your Appetite
Give up
battling with food; building a better relationship with what you eat and how you
feel about it is all part of evolving your eating. Develop a new understanding
of your appetite by monitoring it daily. In Linda W. Craighead’s book, The
Appetite Awareness Workbook, she encourages breaking automatic eating habits by
writing down your food and feelings before and after meals and snacks. It might
be easier if you remember the acronym L. O. V. E for Label feelings about
certain foods; Observe why and when consume; Verify what your hunger and
fullness means to you; Escape habitual or mindless eating. As your feelings
about food evolve, so will your eating.
Side-step Soda
Ditch the sugary beverages and
artificially-sweetened diet soft drinks – your body deserves (and needs) better.
Our bodies are 60% water and all of our cells, organs, tissues and metabolic
processes rely on water to do their jobs properly. Everybody’s water needs are a
bit different depending upon water losses from urine and sweat, as well as body
size and composition (fat mass versus lean, muscle mass). The best gamble: sip
water throughout the day – bring a water bottle to the office, in the car and to
the gym. It’s zero-calories and hydrating.
Quality Trumps
Calories
Although calories mean a lot when it comes to your waistline, think
about the quality of your calories versus counting every single unit of heat
that you consume. If you stick with high quality foods like fruits, vegetables,
whole grains, beans, legumes, nuts, seeds and lean meats then there will be no
room for excess, empty calories from fried foods, cake, candy and sugary
liquids. Your total diet, the foods you choose to eat over the course of a few
days or a week, is what matters most for health. Make your calories count by
upping the food quality on your plate.
Eat Like a Bird
You know how birds peck and
eat small amounts throughout the day? That’s a great way to eat; we can learn a
lot from our feathered friends. Think of revving up your metabolism by eating
frequent, small meals during the day. Actually what birds eat – seeds, are a
nourishing food to include in your day. Try flax, chia and hemp seeds tossed
into your salads, sprinkled over yogurt or as a coating for baked chicken
breast. A small amount will do, just 2 tablespoons a day offers a wealth of
heart-healthy omega-3 fats, as well as fiber and protein to your
day.
Revive Your Spice Rack
Don’t let your spices sit unused for another
day. Today is the day to use the cinnamon, nutmeg, cayenne and coriander in your
pantry (if they are older than 6 months, it’s time for a new batch). Not simply
will your taste buds scream with thanks, but your blood vessels, heart,
metabolism and cells will be happier and healthier for it. Numerous studies have
revealed that eating a variety of spices fends off oxidation in your cells,
inflammation of your blood vessels, and offers better control of blood pressure
and blood sugar. Plus, using less salt in your cooking can balance the fluids in
your body better – say goodbye to that bloated feeling.
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