How to mind your body: Nutrition

Grilled veggies

Hello my dears. As promised in this post, I would go deeper into each subject mentioned in it, concerning how to mind your body. In this post I’m focusing on the nutrition part, giving you ten pointers that should help you to take care of your body in a healthy way. Use them wisely.

Make healthy choices: All that fast food might look mouth-watering but doesn’t nurture as well as the whole-wheat bread or pasta, fruit, vegetables, nuts, seeds, fatty fish, lean meats or tofu. Have a good filled salad instead of a burger, drink some fresh juice and leave out the soda. Remember: anything whole-wheat is better than white.

Try something different: Once you’re on your health quest, don’t be afraid to try different and new things. Eat healthy food you’ve never had before or were always hesitant about. For instance, if you’ve never had rye bread before, go ahead ad try it once. This actually tastes really good with cottage cheese or if you’re allergic to milk or vegan, put on some humus. Like I always say, try it once and if you don’t like it then you don’t have to eat it again. At least you know how it tastes.

Practice clean eating: If you really want to get the best out of your food it is advised to stay away from food with added sugars and artificial flavorings and colorings. How you know if it is clean? Read the labels! Complex carbs are better than refined sugars. Whole wheat is the way to go. Fresh fruit and vegetables instead of out af a can. Water, juice, smoothies instead of soda, energy drinks and fruity drinks, that are often mistaken for juice. These are all filled with sugars. If you want to add some sweetness to your food (let’s say pancakes, smoothies, yoghurt, oatmeal), organic agave syrup is a good choice. A bottle of this is always in my kitchen. Now don’t obsess about clean eating, but definitely take this into account while making food choices and going food shopping/ getting groceries.

Grill your food: Getting a grill pan is the best investment you can make for your kitchen. If you don’t have one yet, get one asap and if you do have one, please use it. It is so easy to make yourself a tasty meal using this equipment that now became my best friend. Just throw on some veggies, fish, meat or tofu. All you need is a little bit of oil to make sure the food doesn’t stick to the pan. For easy recipes just search online, open up a recipe book, check YouTube and be creative with your food. Make sure to grill on a medium flame or heat so you don’t burn the pan. Otherwise your grill pan will be ruined quick.

Drink water: This is a tip a cannot repeat enough. Water is the best liquid to keep you hydrated and helps to get rid of toxins in your body. Try to drink 6 glasses (250 ml) of water daily to get to 1,5 liter. The best way to do this is to drink a glass with every meal and in between. It is also possible to drink a bottle (500 ml) at once. See wat fits your daily routine, but make it part of it.

Eat five or six times a day: This includes three meals: breakfast, lunch and dinner. Two or three snack times: in between breakfast and lunch, in between lunch and dinner, and after dinner (this is not a must). It is wise to eat something in between meals to make sure you don’t over eat when it is time for your meal. Snacking in between means putting food into your body regularly so your metabolism keeps going during the day. It also gives you the energy to do your activities all day long without getting distracted by feeling hungry.

Eat at fixed times: The body performs best with structure, especially if you want to lose weight. Eating at fixed times or around these times gives you an eating routine which also has a positive effect on your metabolism. This also avoids you from just eating away for no reason. Once this structure is set, you will notice that your brain is gonna tell you around these times that it is time to eat something.

Plan your meals: Make a meal plan for yourself, this can be from day to day up to a week. Planning your meals helps you to make a shopping list, so that you don’t buy unnecessary things, which don’t fit your meal plan. It also makes eating time easier, because you already know the menu of the day and don’t have to make something on impulse, which can often result in unhealthy choices if you have no idea what to eat. Also when planning your meals, variety during the day and week is key!

Eat slowly: Your brain needs about 20 minutes to tell you that your stomach is full and you’ve had enough. Eating slowly gives your brain the time to send you this message, while eating fast doesn’t do the same. It easier for you to overeat. Meaning more than you actually need, resulting in taking in more calories than you want or need to get through your daily activities. Now if you’re someone with an active lifestyle, once in a while this isn’t such a big deal, but having an inactive lifestyle will catch up on you if you’re eating too fast and too much.

Take supplements: while a balanced diet contains vitamins and minerals, it is advised to take supplements to meet your daily intake of micro nutrients. You can take multi vitamins or separate vitamins and minerals like vitamin A, C, D, B vitamins, iron, calcium or Omega 3. This may depend on your personal deficiency and need. It is wise to get advice from your doctor or dietician to know which ones are suitable for you to take. For instance a dietician/ nutritionist can ask you to keep a food diary so she/ he can determine what your vitamin and mineral intake is and give you supplements advice based on the outcome.

Let me know what you think in the comment section or send me a message. Hope these tips helps you out.

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XX Fashion Diva

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