When it comes to our diet, we often have strong habits. Some are good, while others are not so good. We may have learned most of these habits during childhood, but it is never too late to change them.
Your nutrition plan should make you feel great, have more energy, improve your outlook, stabilize your mood and complement your workouts.
Here are six ways to establish healthy eating habits:
Start Your Day Off Light
Just like you warm up before you start your workout, starting the day off with lemon water is a great way to hydrate, alkalize the system, and warm up the digestive tract before you have a heavier meal.
Sit Down When You Eat
Sitting down allows us to relax. Animals don’t eat when they’re stressed, they’d rather conserve energy. We release the same hormones, so it’s never a good idea to eat on the run or while we’re preoccupied with news, work or other distractions. Sit down and allow your body to digest its food properly.
Taking at least 15 minutes to eat your meals will allow your body’s natural satiety system to kick in. As a result, you will eat fewer calories.
Eat Until You’re 80% Full
The Japanese call it “hara hachi bu”. This practice involves eating until you feel like you can still fit a little bit more. Instead of cramming down dessert or going for a second plate, give it a rest. Your body will likely tell you shortly after how satisfied you actually are.
The Basic Food Plan
Optimal meal planning follows this outline:
- 4-8oz of wild, organic, or naturally fed meat or a vegetable-protein alternative
- Several servings of multicoloured vegetables, either raw, steamed or lightly cooked
- Added good fats from avocado, organic or grass-fed butter, olive oil or a handful of unsalted nuts
Three of the top supplements that we should consider using in Alberta are Vitamin D, Magnesium, and Fish Oil. These are the most common deficiencies and have been proven effective in a wide variety of health functions and ailments in the body. Fish Oil is not necessary in the rare case you are consuming wild fish regularly; however, in the case of high stress, an additional supplement could benefit. In the case of dietary preference, plant oil can be recommended or flax seed. It is important to note that higher DHA (Docosahexaenoic acid, an omega-3 fatty acid) levels are harder to achieve with plant oils, so find the right supplementation for your diet in this scenario. For scientific up to date research on supplements please refer to: examine.com/supplements.