Guidelines for Wellness, Nutrition and Healthy Eating Lifestyles.
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Healthy Eating For Longevity and & A Healthy Mind.
There is no doubt that you have probably heard the term ‘comfort food’, something that many people fall into to reduce stress, anxiety, depression and feelings of low self-esteem. Stress eating can even lead to the onset of binge eating disorders, and of course abnormal weight gain.
Learning how to stop emotional eating starts with understanding why you are ‘comfort eating’ and then taking steps to change this into healthy eating habits. It’s no wonder that 60 per cent of the world’s population is obese, considering the way people eat these days. Did you know that comfort eating is a way to reduce stress and anxiety?
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Healthy eating habits will reduce the incidence of many chronic diseases such as heart diseases, cancer, strokes, osteoporosis and diabetes.
In addition, research has proven that many digestive diseases like irritable bowel syndrome, cancer of the colon, and kidney cancer is linked to higher dietary fat consumption. Trans-fats are one of these culprits!
Good food choices and their correct preparation is the first step to healthy eating, wellness and good nutrition. Processed foods, charred meats, higher sodium (salty) foods and sugar components in long-life foods all contribute to obesity, chronic diseases, and fatigue.
Choosing healthy foods is difficult when you are pressurized for time or highly stressed. It’s easier to grab fast food on the go, and naturally these are usually the worst of food choices due to high salt and sugar content!
If you want to live well and feel healthy, it starts with understanding how to eat, what to eat, what to avoid and finding ways to relieve stress and anxiety rather than following habits of eating comfort foods.
You can easily find hundreds of nutrition articles that offer good guidelines, sometimes there is a lot of conflicting information which can be quite confusing, so let’s have a good look at wellness nutrition and what healthy eating is all about.
What is Wellness Nutrition & Healthy Eating?
Wellness nutrition is a lifestyle, not a diet to lose weight, although eating like this will help you live well, bring your body to its balanced BMI(body mass index) and most importantly reduce the incidence of chronic diseases.
Healthy foods do not mean tasteless, unappetizing dishes that make your life miserable but rather means being more aware of what you consume and more importantly how much. It’s also got to do with how you eat, where you eat, portion sizes and learning how to stop emotional eating to reduce stress, nervousness, and anxiety.
In addition to the above, following a wellness nutrition lifestyle to live well is making certain that your body gets all the vitamins, minerals and trace elements it needs to boost your immune system. Another fallacy is that you need to only eat fruit and vegetables for healthy eating but this is not true at all…
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Healthy foods come from all food groups including fruit, vegetables, grains, meats, dairy, legumes and fish(unless you are a vegetarian). Recently, Paleo diets have become quite popular to follow and there are even variations of Paleo diets to lose weight which many celebrities follow.
There is a simple list of healthy food choices you can make and a variety of different ways to prepare them in order to enjoy healthy delicious foods that are satisfying. So if you want to simply define what a wellness nutrition lifestyle is, all you need to do is learn to follow a lifestyle of healthy eating.
This way of life will help contribute to having more energy, helping reduce stress, controlling your weight, building a strong immune system and through all this living well and promoting longevity!
Making Healthy Food Choices for Wellness.
Reducing your levels of stress and anxiety by practising relaxation techniques is helpful to stop emotional eating of comfort foods. Go for healthier fast food options to start by asking for grilled not fried if available and opting for a side salad instead of fries with too much salt. Start trying to reduce sugar and salts in foods.
Unless you have a specific dietary need, then you can easily make the correct healthy food choices for wellness.
Here are better healthy food choices to opt for from all the food groups:
- For Meat eaters: Choose cuts that are lean and rather choose white meat like chicken and fish, reducing consumption of red meat to three or less times a week. Replace lamb which has high-fat content with lean beef or if you can veal, and always remove visible fat off meat if there is still any. Remove the skin of the chicken and go for the breast rather than the thighs.
- Fats Consumption: Fast foods have tons of unhealthy fats in them including the bad trans-fats. Unhealthy fat and other additives that should be avoided are found in processed and smoked meats. Reduce the intake of fast foods which are loaded with unhealthy fats as well as processed and smoked meat. Use vegetable and olive oil for cooking and in salads.
- For Cereals and starches: Go for the healthy choices like whole-grain cereals, whole wheat, brown bread, whole grains, brown rice and whole wheat pasta. These contain good dietary fibre as well as trace minerals and vitamins your body needs.
- Milk and dairy products: As difficult as it may be; initially make a change to low-fat and fat-free versions but watch out for sugar content in some of them. Contrary to what many believe, low-fat choices still give you the nutritional value you need but without the fat.
- Vegetables & Fruits: Choose fresh vegetables over canned and processed ones, alternate between fresh fruit of all the different varieties if possible and try have some every day or second day if you cannot. Frozen fruit and frozen vegetables are fine as well because they still have their nutritional value.
- Sugars: Cut down on sugar intake, especially in fizzy drinks and refined sugars. Watch for the content of sugar in your foods and when possible replace processed sugar with honey and other natural sweeteners, avoid using Xylotol at all costs.
Tips Summary: Watch out for salt and sugar content in foods, go for a variety of fresh fruit and vegetables as much as possible. Read labels to look out for colourants, additives, preservatives and nutritional value.
Cooking: Grill or bake foods rather than frying when you can, and when cooking meats be careful of charring them as this causes carcinogens to form which can increase the risk of cancer.
Drinking: Drink lots of water and make it a habit. Green teas are delicious and fruit juices that are freshly squeezed are great thirst quenchers. Try and reduce alcohol consumption especially if you use it as a crutch to reduce stress. Practice relaxation techniques to reduce anxiety, nervousness and chronic stress.
Eating: Make mealtimes regular and sit around the table with the family or even alone to eat properly. Do not eat in front of the TV and switch off your phone at mealtimes. Chew food well and savor the taste. Eating slowly will make you feel fuller sooner and will help you reduce portion sizes easier.
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Live Well – Health and Wellness.
A healthy diet is paramount to living well and keeping your body in peak wellness with a strong immune system to fight diseases. In the beginning, it’s hard to make adjustments to change to healthy eating habits, but one change at a time will make it possible.
Eating brown or whole wheat bread instead of white bread can make you naturally lose a few pounds over the period of a year, just as changing to fat-free and low-fat dairy products will. Healthy nutrition as you will read in many nutrition articles is a complete lifestyle change and you can start healthy eating gradually, but stick to the plan!
Food preparation: There are many ways to prepare food whether you are a full vegetarian or following a Paleo lifestyle. Eating too much fast food and fried food is dangerous for your heart and bad fats will clog the arteries and cause the build-up of bad cholesterol.
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Grill, boil or microwave food rather than fry it. Reduce the amount of salt, sugar, and oils in sauces you use in cooking especially in ready-made sauces. Be aware of portion sizes and another easy way to do this is by using smaller plates.
Let family and friends know if they have invited you over for dinner you prefer healthier food choices so that they are not offended because there are certain things you will prefer not to eat.
There is no reason to make your life completely miserable if you have dedicated yourself to healthy eating. There are going to be occasions where you are offered cake and other sweet treats or have no choice but to eat what is on the table when visiting friends or family without being rude, try your best to go with it and just have less.
You will not do any real damage to your healthy eating habits in these cases nor suddenly pick up 10 pounds because you treated yourself on these occasions, it is the continuous bad habit of choosing easy comfort foods over a long period which can negatively affect us but just as easily we can negate some of these by choosing to, for example, buy only low fat or skim milk for the next year.
If you really cannot change your life without help, then consider joining wellness programs that completely change your outlook on life with proper guidance and easy techniques. Click Here To Learn More