In order to have a healthy body, and to truly be well you need to provide it with nutrition that can be used as cellular fuel to keep the cells from starving and to prevent the consequences of eating non-nutrient rich foods.
In reality, all wellness begins with having a body that functions at its absolute best, and that always starts with good nutritional habits.
Sound nutrition is not difficult to achieve, here are some tips to get you started.
Time the giving of “fuel.” To keep your energy levels up, you need to continually fuel the body throughout the day. This means eating small meals every three hours, this strategy decreases the chances that you’ll eat more food with each meal because your body will continually feel full and you won’t feel starved at any point throughout the day. Each meal should have a protein, complex carb and a healthy fat. If you must skip a meal, the least you can do is to eat a nutritious snack instead.
If you skip meals, there is a greater chance that you’ll feel so hungry you’ll eat too much in one sitting the next time you do have a meal. You’ll probably eat too fast as well so that your brain won’t have a chance to send out a satiety signal telling you to stop eating. If you eat so that you stuff yourself, you will feel more uncomfortable, sluggish, and fatigued. Your body will be energized by eating several small meals per day.
Load up on the nonperishable pantry items like beans and brown rice, and restock them as needed. Meats can be bought fresh weekly, or you can buy in bulk and store them in the freeezer. Only fresh fruits and veggies call for a weekly trek to the store based on which recipes you decide to make. Meet your new 10 best friends:
STOCK UP ON THESE OTHER STAPLES......
On your Shelves
Focusing on whole foods that are high in fiber, lean protein, healthy fats like omega 3-s, and lots of anti-aging antioxidants is an effortless way to stay slender. Individuals who used to struggle with dieting and weight loss are able to transform their bodies by simply basing their meals on clean, simple foods. A few staples are:
Almonds - serving 1 oz.
Great for salads, yogurt, oatmeal and on-the-go snacking.
Key attributes - fiber, healthy fats, lean protein
Avocado - serving 1/2 avocado
Great for smoothies, salads, and guacamole; a healthy alternative to mayo
Key attributes - healthy fats, lean protein, antioxidants
Black beans - serving 1/2 cup
Great for soups, salads, and fajitas
Key attributes - fiber, lean protein
Broccoli - serving 1/2 cup
Great for soups, salads, and side dishes
Key attributes - fiber, antioxidants
Dark Chocolate - serving 1 oz.
Great for a healthy sweet-tooth fix
Key attributes - antioxidants
Kale - 1 cup
Great for soups, salads and side dishes
Key attributes: fiber and antioxidants
Olive Oil - serving 1 tbsp
Great for salad dressings and marinades
Key attributes - healthy fats
Salmon - serving 3 1/2 oz.
Great for breakfast (smoked), lunch, or dinner (baked, grilled or steamed).
Key attributes - healthy fats and lean protein
Spinach - serving 1 cup
Great for soups, salads and side dishes
Key attributes - fiber and antioxidants
Walnuts - serving 1 oz.
Great for salads, yogurt, oatmeal and on-the-go snacking
Key attributes - fiber, healthy fats, antioxidants
Andrea Stewart Roa, M.S.
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