Here are your weekly Healthy tips! I wanted to provide you all with the best options plus my job is to educate you to the best of my abilities! Work on implementing these tips into your regiment. Knowing this though, making major changes to your diet can sometimes seem very overwhelming so that's why I have you take photos of your food and I'll make comments and suggestions on the way through this journey, this way we gradually make changes and they last! We've got to be realistic and have attainable goals!
1. Slow down (Week 1)
The speed at which you eat will dictate how much you eat, as well as how likely you are to gain more weight.
In fact a few studies I've researched regarding different eating speeds show that fast eaters eat more and have a higher body mass index (BMI) than slow eaters! That's cool knowledge right?!
Many people mention appetite, something you should know, that I didn't always understand until I dived much deeper into what chemically is happening is how much you eat and how full you get is mainly controlled by hormones. They typically signal to your brain whether you’re hungry or full.
So this goes back to the recommendation of eating slower because the science behind it says it takes about 20 minutes for your brain to receive the messages from the hormones! This is a natural way to reduce how many calories you're consuming instead of going crazy and calorie counting!!!! So, simply put, eating slower and chewing more often will help you eat less and makes for better progress on your program!
2. Choose whole grain bread instead of refined
This is a simple way to make your bread choice healthier by choosing whole grain bread instead of refined grain bread. The reason is refined grains are as advertised “refined” they have been stripped of all the goods! It’s like eating a cinnamon roll and taking the center out, just despicable but seriously the better choice is MORE nutrition. Whole grains are “WHOLE” and have all its original parts/nutrition: fiber, B vitamins, protein, minerals such as zinc, iron, magnesium, and manganese.
. Lots of good studies that show Whole beats Refine blow for blow!
3. Don’t shop without a list
Shopping without a list is heavily unadvised, it’s similar to going shopping while hungry… Not a good idea!
Not knowing exactly what you need makes room for impulse buying. That leads to the bad stuff… “ohhhhh that ice cream looks good, oh and maybe these cupcakes and ahhhh how about we try these brownies?!?!” You get the point, the more we eliminate the option for impulsive nature the better chance you have!
That’s why the best strategy is to write it down and then go. This Ensures TWO BIG wins 1. You get what you need
2. You save money!
3. NIKO IS HAPPIER MEANS LESS BURPEES…(So 3 Things haha)
4. A Great Choice for Breakfast is eggs
Q: What do eggs do for fun at parties?
A: Sing kari-yolkie.
Now that we're done with that terrible Yolk…I mean joke.
Eggs are incredibly healthy, especially if you eat them in the morning, it's a great start to the day! They are rich in high quality protein and many essential nutrients that people often don’t get enough of, such as choline… Choline is good for the brain and nerves, it's why I'm so smart and sharp… Just kidding but it’s why I am always in a great mood in the morning!
6. Increase your protein intake
Protein is often referred to as the king of nutrients. Now my only question is what's referred to as the queen of nutrients??? Anywho protein positivity affects hunger and satiety hormones, it's one of the most filling macronutrients next to carbohydrates.
It will help you feel fuller for longer, curb cravings, and make you less likely to overeat.
You should add protein in most if not all meals!
Some major benefits, Your body uses protein to build and repair body tissues, to make enzymes, hormones, and is used as important building blocks of bones, blood, skin, cartilage and muscles. Protein assists in energy metabolism and cellular processes, and also defends the body against disease via optimal immune function.
Something cool protein does is fight our hunger hormones! This is super helpful for us working to lose weight and retain muscle mass!
Good sources of protein include:
7. Drink enough water
WATER WATER WATER! Drink water, make sure you are staying hydrated. Drinking water before helps a ton with reducing your appetite and food consumption!
A lot of studies I've researched have shown that drinking water can increase weight loss process which is directly inline with what your doing!
Your average soda has about 1-2 fists of sugar…(40-60 grams) Look at your fist and use your imagination… Now here is a bit more to add to that… it's only recommended that we should consume 25-30 grams a day!!!! SO MORAL! NO SODAS or Sugary drinks PERIOD!
Mild dehydration (fluid loss of 1–3%) can deplete energy levels, impair mood, and lead to major reductions in memory and brain performance.
Just reading this makes me want to take a drink! (Takes drink immediately)
8. Bake or roast instead of grilling or frying
The way you prepare your food can drastically change its effects on your health. Common sense right? Maybe?
Its the difference between eating baked chicken and fried… Baked is obviously going to be healthier but why? Frying, and deep-frying potentially create toxic compounds like
polycyclic aromatic hydrocarbons
advanced glycation end products
I know, I know… Lots of science but it is good to know what you are consuming!
All of these compounds have been linked to several health conditions,
including cancer and heart disease.
Although you can still enjoy the occasional fried or deep-fried dish, it’s best to use those methods sparingly; in moderation!
Healthier cooking methods include:
9. Take omega-3 and vitamin D supplements
Approximately 1 billion people around the globe are deficient in vitamin D .
Vitamin D is a fat-soluble vitamin that’s very important for bone health and the proper functioning of your immune system. As we get older we've got to take control, this 90s kid is getting old and has to take care of these ancient bones… Okay I'm not old yet but headed that way 😂😂
Omega-3 fatty acids have many important roles in the body, including reducing inflammation, maintaining heart health, and promoting proper brain function! If you want to be smarter do it! That and study, read and you know increase your IQ on whatever it is but Omega helps amplify that!
It's naturally found in seafood!
Our Beloved Western diet is generally very high in omega-6 fatty acids, which increase inflammation and is linked to chronic diseases.
Omega-3s help fight this inflammation and keep your body in a more balanced state…
Are you ready for this horrible joke…
What did Omega 3 say to Omega 6?
(Here comes the punch line)
Omega-3: Subtract 3 from your 6 and be more like me….
Okay moving on...
If you don’t eat fatty seafood regularly, you should consider taking a supplement.
10. Replace your favorite fast food restaurant
Eating out doesn’t have to involve unhealthy foods.
Upgrade your favorite fast food restaurant to one with healthier options.
There are many healthy fast food restaurants and fusion kitchens offering healthy and delicious meals. A place you can make great options is Qdoba or Chipotle! You can keep it super simple, Meat, Veggies and Rice!
Something like this may just be a great replacement for your favorite burger or pizza joint.
11. Try at least one new healthy recipe per week
Deciding what to have for dinner can be a constant cause of frustration, which is why many people tend to use the same recipes again and again and again... This is how you can easily become burnt out on something and make bad decisions. Chances are you’ve been cooking the same recipes on autopilot for years.
Whether these are healthy or unhealthy recipes, trying something new can be a fun way to add more diversity to your diet.
Aim to try making a new healthy recipe at least once per week. This can change up your food and nutrient intakes and hopefully add some new and nutritious recipes to your routine.
Alternatively, try to make a healthier version of a favorite recipe by experimenting with new ingredients, herbs, and spices.
12. Choose baked potatoes over french fries
Potatoes are very filling and a common side to many dishes. That said, the method in which they’re prepared largely determines their impact on health. LARGELY!!!!!
For starters, 3.5 ounces (100 grams) of baked potatoes contain 93 calories, while the same amount of french fries contains over 3 times as many (333 calories)
Furthermore, deep-fried french fries generally contain harmful compounds such as aldehydes and trans fats.
Moral is, replacing your french fries with baked or boiled potatoes is a great way to shave off calories and avoid these unhealthy compounds.
13. Eat your greens first
Eat your Greens FIRST, Then everything else on the plate!
By doing so, you’ll most likely finish all of your greens while you’re at your hungriest.
It may lead you to eat fewer and healthier calories overall, which could result in weight loss.
Eating vegetables before a carb-rich meal has been shown to have beneficial effects on blood sugar levels. It slows down the speed at which carbs are absorbed into the bloodstream and may benefit both short- and long-term blood sugar control in people with diabetes.
14. Eat your fruits instead of drinking them
Why Fruits are so good is because they are loaded with water, fiber, vitamins, and antioxidants.
Studies have repeatedly linked eating fruit to a reduced risk of several health conditions, such as heart disease, type 2 diabetes, and cancer.
Because fruits contain fiber and various plant compounds, their natural sugars are generally digested very slowly and don’t cause major spikes in blood sugar levels.
the same does NOT apply to fruit juices.
Many fruit juices aren’t even made from real fruit, but rather concentrated sugar. Some fruit drinks have as much sugar as a sugary soda!
Even real fruit juices lack the fiber and chewing resistance provided by whole fruits. This makes fruit juice much more likely to spike your blood sugar levels, leading you to consume too much in a single sitting. FACTS!
15. Cook at home more often
Try to make a habit of cooking at home most nights rather than eating out.
For one, it’s easier on your budget.
Second, by cooking your food yourself, you’ll know exactly what is in it. You won’t have to wonder about any hidden unhealthy or high calorie ingredients.
Also, by cooking large servings, you’ll also have leftovers for the next day, ensuring a healthy meal then, too. AND SAVES MONEY!
Finally, cooking at home is linked with a lower risk of obesity and improved diet quality, especially among children.
16. Become more active
Good nutrition and exercise often go hand in hand. Exercise has been shown to improve your mood, as well as decrease feelings of depression, anxiety, and stress
These are the exact feelings that are most likely to contribute to emotional and binge eating
Aside from strengthening your muscles and bones, exercise may help you lose weight
increase your energy levels
reduce your risk of chronic diseases
improve your sleep
This is why 5 Elements 180 wants you to do 30 minutes of moderate to high intensity exercise each day, on days you are doing low impact stuff simply take the stairs and go on short walks whenever possible.
17. Stay away from “diet” foods
Diet foods are very deceiving. They have usually had their fat content reduced dramatically and are often labeled “fat-free,” “low fat,” “fat-reduced,” or “low calorie.”
However, to compensate for the lost flavor and texture from fat, sugar and other ingredients, many diet foods end up having more sugar and sometimes even more calories.
Instead, opt for whole foods like fruits and vegetables.
18. Get a good night’s sleep
The importance of good sleep can’t be overstated.
Sleep deprivation disrupts appetite regulation, often leading to increased appetite. This results in increased calorie intake and weight gain.
In fact, people who sleep too little tend to weigh significantly more than those who get enough sleep.
Being sleep deprived also negatively affects concentration, productivity, athletic performance, glucose metabolism, and immune function.
That’s why it’s freaking important to get adequate amounts of good-quality sleep, preferably in one go.
19. Eat fresh berries instead of dried ones
Berries are very healthy and packed with nutrients, fiber, and antioxidants. Most varieties can be purchased fresh, frozen, or dried.
Although all types are relatively healthy, the dried varieties are a much more concentrated source of calories and sugar, since all the water has been removed.
A 3.5-ounce (100-gram) serving of fresh or frozen strawberries contains 31–35 calories, while 3.5 ounces (100 grams) of dried strawberries contain a whopping 375 calories
The dried varieties are also often covered with sugar, further increasing the sugar content.
By opting for the fresh varieties, you will get a much juicier snack that’s lower in sugar and contains fewer calories, just a better choice in general!
20. Choose popcorn instead of chips
It may be surprising that popcorn is a whole grain that’s loaded with nutrients and fiber.
A 3.5-ounce (100-gram) serving of air-popped popcorn contains 387 calories and 15 grams of fiber, while the same amount of potato chips contains 532 calories and only 3 grams of fiber
try making your own popcorn at home (not microwave popcorn varieties) or purchase air-popped popcorn. Many commercial varieties prepare their popcorn with fat, sugar, and salt, making it no healthier than potato chips.
The bottom line
Completely CHANGING your diet all at once can be a recipe for disaster. LIKE SERIOUSLY!
Instead, incorporate some of the small changes listed above to make your diet healthier.
Some of these tips will help you keep your portion sizes reasonable, while others will help you add nutrients or adapt to something new.
Together, they’ll have a big impact on making your overall diet healthier and more sustainable, without a huge change in your habits.