How to Start Eating Healthy to Lose Weight
People today are bombarded by lists of dos and don’ts when it comes to healthy eating and weight loss. Do you ever read those lists or diets and think, “They make it sound so easy!” Two days in, all you can think about is what’s entered on the ‘don’t eat this’ list.
It doesn’t seem fair. Why does it have to be about what you’re missing out on? Is there a way to retrain your brain and body to adopt healthy eating patterns and get off of the diet roller coaster?
Fortunately, yes. But, take note of the following… write them down, say them daily—whatever it takes to train your brain:
- There are foods that have more nutritional value than others. I have a choice as to what I eat. Today, I want to CHOOSE the healthier option.
- I can enjoy the food I eat, but that doesn’t mean I have to enjoy it all right now.
- Even when I eat something I later wish I hadn’t, I didn’t blow my day. I can give myself grace and make a better choice at my next meal.
- Why did I decide to start eating healthy? To live longer, do things I enjoy, prevent illnesses, or lose weight? Whatever the cause, I will remind myself daily of the “why.”
For many, food has become the source of mind battles. But whether these statements resonate with you, or you have some of your own, write them down!
This is a great way to start on the healthy eating path. The trick is to train your brain to think differently about the journey of health. The weight loss will be a by-product.
1. Start Small
This may seem like a no-brainer, but your mind says otherwise. When we get excited about a new endeavor, we often jump in and bite off more than we can chew. The secret to starting small is to choose something you can do and connect to your daily routine.
For example, you brush your teeth daily. Try placing a multivitamin or supplement such as Dead Sea Moringa beside your toothbrush. You’ll see it while your brushing and remember to take it.
This is one step, but that one step starts your day off filling in nutritional gaps that you may have in your diet. You’re off to a great start!
2. Plan Out Your Meals
This is a bit harder. But instead of planning out 21 meals and 14 snacks for the week right out of the gate, start with a few meals. Such planning helps your brain start to think about various options available. From those few planned meals, can you make them healthier? Think about cooking with olive oil instead of vegetable oil. Add some extra protein or vegetables to your dish.
3. Get A Buddy
When we have an accountability partner, it helps to keep us on track. In a recent study, weight loss efforts and healthy eating habits were more effective when done in a group.
“After following participants for about 10 months, researchers found that adults in the microclinic lost 6.5 pounds more and trimmed an extra quarter-inch from their waists compared to those receiving standard care. Those in social networks also saw greater blood pressure improvement compared to those in the standard care group.”[i]
*The microclinic is a concept of grouping family and friends together as part of the study.
New USDA Dietary Guidelines…
The United States Department of Agriculture, in conjunction with the Department of Health and Human Services, released its 8th edition of the Dietary Guidelines for Americans recently.
This publication, updated every 5 years, incorporates current medical and scientific knowledge to help improve health and nutrition, and reduce the occurrence of chronic diseases by promoting healthier eating habits for all Americans.
According to the report, approximately half of American adults have at least one preventable chronic disease related to their diet, such as obesity, type 2 diabetes, or cardiovascular disease. The report aims to help reduce these numbers through healthier eating choices and education.
This latest edition of the guidelines blazes a somewhat new trail. Previous versions of the guide focused on the recommended amounts of food groups. The 2015-2020 edition, however, concentrates instead on healthy eating patterns.
The ultimate goal is to give Americans more flexibility when it comes to choosing foods that fit their preferences while still meeting their nutrient needs.
All the usual suspects are suggested for healthy eating patterns:
- Dark green vegetables
- Red and orange vegetables
- Low-fat or fat-free dairy products
- Seeds and nuts
- Whole grains
- Lean meats
- Soy products
- Seafood and poultry
The guide also provides some key recommendations to emphasize how eating healthy and making an overall lifestyle change can help people stay at a healthy weight to prevent the onset of avoidable chronic diseases.
The guidelines also recommend Americans avoid food high in saturated fats, sodium, and sugar.
One simple lifestyle change recommended in the guide is drinking water instead of soda or other artificially sweetened beverages. Replacing saturated fats with unsaturated fats such as extra virgin olive oil, flax seed oil, and soybean oil can also make a significant difference.
How Dark Leafy Greens Protect Your Brain and Body…
Besides keeping our bodies healthy as we age, it’s essential to keep our brains active and healthy as well. Many are not aware of the benefits that leafy greens have on brainpower.
When our cognitive process starts to decline, it can be incredibly confusing for us and those around us. Numerous studies reveal that a slowing in cognitive abilities is associated with lack of “brain exercise” and proper nutrients.
A study conducted by Rush University several years ago revealed that dark leafy greens might slow brain aging by 11 years.
“Overall, the participants’ scores on the thinking and memory tests declined at a rate of 0.08 standardized units per year. Over ten years of follow-up, the rate of decline for those who ate the most leafy greens was slower by 0.05 standardized units per year than the rate for those who ate the least leafy greens. This difference was equivalent to being 11 years younger in age, according to Morris.”[ii]
Dark leafy greens are also involved in the cell renewal process. This renewal process is in constant motion and works best with clean and efficient fuel sources such as greens.
Moringa oliefera is considered the best up-and-coming dark leafy green available. It is rich in 90 nutrients, 46 antioxidants, 18 amino acids, and 12 vitamins and minerals.
If you want to know more about Dead Sea Moringa and what makes it unique, go HERE!
How Olive Oil Protects Against Coronary Artery Disease…
Coronary artery disease (CAD) involves the narrowing of coronary arteries. It frequently leads to additional complications such as myocardial infarction, angina, and heart failure.
A new study shows that adopting a Mediterranean diet and consuming olive oil on a regular basis can help protect the body against CAD. While olive oil has long been connected with preventing cardiovascular disease, this is among the first studies linking it specifically to protect against CAD.[iii]
The study was published in Public Health Nutrition and revealed that even after accounting for a person adhering to the Mediterranean diet, exclusive consumption of olive oil was associated with a 37% lower chance of developing CAD in the future.
Experts believe the 37% lower chance of developing CAD was brought on by changes in oxidative stress, inflammation, lipid profile, and lipid peroxidation. Olive oil is well known for its anti-inflammatory and antioxidative properties, so ingesting regular amounts of it (at least 2 tablespoons per day) would contribute to these results.
There is still more research needed in this field, but the initial findings are promising. The evidence highlighting the effects of olive oil and moringa oliefera on the brain and body is on the rise. Add one or both of these nutrients to your daily routine today and start seeing the changes in your overall health and brainpower!