Well, if you’ve already tried and failed to get your eating habits in check, then you know how frustrating “dieting” can be. Undereating and failing to properly balance your meals can make it impossible to get back on track.
Here are five essential steps to begin your transition towards healthy eating and feeling energized!
2. Create a daily routine of alternating between a 10-hour eating window and a 14-hour resting time. This time-restricted eating, which is a form of intermittent fasting, has many science-backed benefits such as regulating blood sugar, promoting weight control, improving heart health and reducing inflammation (just to name a few). How does it work in practice? If you start your day with breakfast at 9am, you should be finishing your supper by 7pm to begin the 14-hour "fasting" window which is used by the body to rest and restore. You can also start with an earlier breakfast, but then you need to finish your dinner earlier as well to keep your 10-hour eating period.
3. Make sure your plate always contains some vegetables. Experts recommend eating six to ten servings of fresh vegetables and fruits daily for good reason. The high vitamin-, mineral-, fiber- and phytonutrient-content of fresh produce helps us to increase our energy, boosts immunity, improves our gut health, promotes bowel regularity, manages our weight, and supports the body's detoxification pathways. The vibrant white, yellow, orange, green, purple or red colours of veggies and fruits, called pigment, represent various groups of phytonutrients that support a wide range of biochemical functions in the body. So remember: the more colours on your plate, the healthier your meal is.
4. Incorporate fermented foods into your meal plans. Eating these powerful plant- or dairy-based foods on a regular basis will fortify your intestinal bacterial population and strengthen your gut health. Fermented vegetables such as sauerkraut and kimchi, and the fermented dairy-based kefir and yogurt are chockfull of beneficial microbes that support our digestion, immunity, brain health and many other body functions. These foods are available at health food stores as well as at the refrigerated food section of the grocery stores.
5. Introduce your diet and lifestyle changes gradually. Making small adjustments continuously is much more effective than starting with a brand new strict eating plan, which often leads to failure. Each week, introduce a small change, whether it is drinking 6 to 8 cups of water daily, eating 2 servings of green leafy veggies a day, or skipping your snacks and eating your main meals only. Taking baby steps by following your weekly targets will gradually lead you to healthier eating habits that do not feel forced and overwhelming, but rather become natural and invigorating. You will learn to eat well without dieting!
If you are ready to start the New Year with healthy changes but need some guidance with meal planning and support for accountability, then my 21-Day Fresh Start Program for the Busy Woman is ready for you!
Check out the details here.
Wishing you a healthy, vibrant and successful 2020!