Healthy eating is not about strict nutrition philosophies, staying
unrealistically thin, or depriving yourself of the foods your body
needs. Rather, it’s about feeling great, having more energy,
stabilizing your mood, and keeping yourself as healthy as possible—all
of which can be achieved by learning some nutrition basics and using
them in a away that works for you. You can expand your range of healthy
food choices and learn how to plan ahead to create and maintain a tasty,
Th Holidays bring entertainment, family gatherings, special occasions,
gifts of appreciation and thankfulness for all we have. It is a busy
season, and in and of itself brings extra stress into our lives. Guilt
for not doing more for others. Eating that forbidden treat. Not able to
get everything done on your lists. It seems like what should be a
special time of the year, somehow sets us for feelings of failure and
guilt instead of success. So, here are a few ideas to turn things
around and have the success you deserve not just at the holidays but
throughout your life.
#1. Simplify: Instead of being overly concerned with counting calories
or measuring portion sizes think about what you eat in terms of color,
variety, and freshness. Focus on finding foods you love and easy
recipes that incorporate a few fresh ingredients. Consider making a menu
for a month at a time. I plan 30 breakfasts, 30 lunches, and 30
dinners. I rotate the type of protein that I eat each day. For
example: Monday is beef, Tuesday, Turkey, Wednesday Pork, Thursday
Chicken, Friday Salmon, Saturday Cod, Sunday Halibut or Trout. For
breakfast I rotate between eggs topped with home made Salsa, or with a
protein fruit smoothie. My meals are simple and cover the basics—a
protein, a fruit, and a vegetable. I like having my monthly menus
posted. It solves the what am I going to eat tonight syndrome. As I
make my menus I also make the ingredient list that goes with the menus.
This takes care of those running to the grocery store for a needed
ingredient and coming home with bags full on non-essentials.
#2. Start slow: Make changes to your eating habits over time. Trying
to make your diet healthy overnight isn’t realistic or smart. It
usually leads to cheating or giving up on your new eating plan. Take
small steps. Add a salad full of different color vegetables, fruit and
a sprinkle of raw nuts for your lunch instead of the traditional
sandwich. Switch to butter instead of margarine. Incorporate real food
into your diet instead of man-made synthetic versions—real cheese
instead of processed Velveeta or American sliced cheese squares. Eat a
whole fruit with breakfast instead of juice. Simple small choices will
make a difference in how you feel.
#3. Change matters: Every change you make to improve your diet
matters. You don’t have to stress out being perfect and you don’t have
to completely eliminate those foods that you enjoy. The secret is
frequency and amount. I love pumpkin pie. I save my pie eating time
for Thanksgiving and the holidays. I eat pumpkin pie as much as I want
along with my healthy meals during this time and then I am done. I
have enjoyed the holidays but kept my healthy eating in place. The
long term goal is to feel good, have more energy, and reduce the risk of
cancer and disease. Don’t let a slip us derail you— every healthy food
choice you make counts.
#4. Water and exercise should be considered part of your diet. Water
helps flush our systems of waste products and toxins. Many individuals
do not drink one half of their body weight in ounces of water and go
through life dehydrated. Dehydration caused fatigue, constant
tiredness, low energy and headaches. It is common to mistake thirst for
hunger. Staying well hydrated will help you make healthier food
choices. Not feeling thirsty is a body protection mechanism. If you
deny your body the water it needs, it will eventually shut down your
internal signal for water and instead turn it to hunger signals which
most people will not deny. The body NEEDS PURE water. Substituting
juice, soft drinks, coffee, tea, energy drinks etc. for water is not
healthy. The body can not use these items for hydration, supporting you
elimination system, or cleans debris from cellular tissue. It needs
water, pure and simple.
#5. Moderation in all things: Healthy eating is often presented as an
all or nothing proposition. For example, the above comment on drinking
water is valid. If you feel that you still need that cup of tea or
coffee, have it in addition to your bodies’ water quota instead of a
substitution for drinking water. So what is moderation? That depends
on you and your overall eating habits. The goal of healthy eating is to
develop a diet that you can maintain for LIFE, not just a few weeks or
months, or until you have reached your ideal weight. Think of
moderation in terms of balance. In spite of what fad diets would have
you believe, we all need a balance of protein, carbohydrates, healthy
fat, fiber, vitamins and Amino Key minerals to sustain a healthy body.
Moderation can mean for some individuals eating less of the unhealthy
stuff—refined sugar, saturated fat, artificial food and eating more of
the healthy—read food labels and make wise choices, add more fresh
fruit and vegetables to your meal planning. Cut down and/eventually
eliminate those donuts in exchange for a healthy breakfast.
#6. Avoid “OFF LIMIT” thinking. When certain foods or food groups are
banned, it can bring in feelings of craving and failure when you cave in
to the craving. Begin by reducing portion size and not eating those
cravings as often. Eventually they will become an occasional indulgence
and not an absolute for survival.
#7. Portion size: Serving sizes have ballooned recently and are out of
control. Super size is not super health. Slow down and chew your food
thoroughly and enjoy each bite. You will find that eventually you no
longer need those super size portions to feel satisfied.
#8. Healthy eating is not just about the food on your plate but how you
think about food. Healthy eating habits can be learned. Slow down and
think about foo as nourishment rather than just something to gulp down
in between meetings or on the way to pick up the kids, or run an errand.
#9..Company: Eating with other people has numerous social and emotional
benefits—particularly for children. When one of my grandchildren
entered into 7th grade he was separated from friends and people he knew
at lunch time. He felt self conscious and isolated. He began skipping
lunch to avoid feeling so vulnerable. When I noticed his energy and
enthusiasm for life was being affected I asked what was going on in his
life. The feelings of dread he had being alone at school lunch time
eventually came out. A visit to the school requesting a different lunch
time solved the problem. Mindless overeating occurs when you eat in
front of the computer, or T.V. and puts you on the fast track for eating
junk food, over eating and not feel satisfied. Eat at the table and
turn off all electronic devices so that you can focus and enjoy your food.
#10. Time: Take time to chew your food slowly, savoring every bit.
Don’t rush through your meals, forgetting to actually taste the flavors
and feel the textures of food. Reconnect with the joy of eating. Set
aside specific family time for sit down meals gathered together. The
adds on T.V. showing children running out of the house, grabbing their
back pack and having their mother give them a toaster food or microwave
item is not healthy eating. It does not give the body and emotions time
to digest and process the food for positive benefits.
#11. Listen: Connect to your body and listen to it. Ask yourself if
you are really hungry or have a glass of water to see if you are thirsty
instead of hungry. During a meal, stop eating before you feel full. It
takes a few minutes for your body to register satiety so give your body
time to digest and process your food intake.
#12. Breakfast: Eating breakfast will jump start your metabolism.
Eating small, healthy meals throughout the day keeps your energy up and
your metabolism going. Skipping
breakfast, having a snack for lunch, and then a big evening meal only
encourages your body to hold onto the calories instead of burning them
for health and energy. Unknowingly this type of eating puts your body
into survival mode. It will store the calories at fat because it can’t
depend on regular healthy eating times. It starts you on a nutrition
decline that can set you up for future health problems.
#13. Night time: Eating just before going to bed is not healthy. The
body is not prepared to digest a lot of food at this time. Try to eat
dinner earlier in the evening. Studies suggest that this simple dietary
adjustment of eating only when you are most active, giving your
digestive system a long break each day may help to regulate weight.
#14. Fill in the Gaps: After all is said and done and you are doing
your best to eat healthy food choices, don’t forget taking Amino Key
Basic. Agriculture soils are severely deficient and in some cases
completely void of minerals. Minerals are the key to your health. All
biological, and metabolic functions within your body require minerals.
All the elements of nutrition, protein, amino acids, carbohydrates,
vitamins, dietary fat, water hydration, oxygen require minerals as amino
acid chelated minerals in order to function. Enzymes and hormones also
require minerals in or to function. The body uses minerals to regulate
all of these body processes with Amino Key minerals. Other forms of
minerals are usually cast off by the body into the toilet without
supplying benefits. They aren’t around when you need them. Think of
Amino Key minerals as an insurance policy. They are bio available and
ready to support the body as it requires. 130 U.S. patents and 70 human
clinical studies back their quality and function in the body.