How to Eat Clean and Healthy Every day

eat cleanAre you looking for a more inspired and principled way to eat? If you change on some of the unhealthy foods you take and start to eat clean, you will become healthier and feel better. You have probably heard about clean eating, but you might not have an idea of what it involves. Eating clean is all about eating more of the best and healthiest foods that can be found on the market. It also consists of eating less of the not so healthy meals on the shelves.

Eating clean means embracing whole foods such as fruits, vegetables, and whole grains. It means you have to take the required proportions of proteins and fat and cut on refined grains, preservatives, and additives. You have to dish out unhealthy fats and unwanted amounts of salt and sugar. If you are looking forward to getting started in clean heating, here are the underlying principles.

Fruits and Vegetables

As far as fruits and vegetables are concerned, most people don’t get enough of them. Data from the Center for Disease Control and Prevention shows that 76 percent of Americans do not get enough fruits every day. This data also indicates that 87 percent do not eat enough servings of vegetables.  If you eat more fruits and vegetables, you can significantly reduce the number of risks associated with chronic diseases. These diseases include high blood pressure, heart diseases, type 2 diabetes, cancer, and obesity. Fiber that is found in fruits and vegetables helps to keep micronutrients in check and reduce the risks if autoimmune diseases.

Take Whole Grains

Whole grainsThe cleanest whole grains are those who have not been processed. Think of these whole grains; Quinoa, rice, and oats. Most people avoid these whole grains and instead go for less healthy options such as wheat, pasts, bread among others. Do not be duped by claims of whole grains that are put up in labels. You will need to take a closer look at the ingredients contained in a packaging. Avoid refined carbs such as pasta, white bread, and sugar.

Eat Less Meat

Yes, you read it right; eat less meat.  Research shows that cutting back on meat and working towards becoming a vegan is an important decision you can make. Eating less meat can help you in reducing blood sugar and other risks of heart diseases. Eating more veggies helps in supplying you with the right amounts of fiber that your body needs.  If you have to eat meat, choose the lean cuts. You have to cut down on processed meats such as cold cuts, sausages, and bacon.

Avoid Processed Foods

We are not entirely opposing processed foods because when we cook at home, we are typically processing goods. However, most of the processed foods you can find on the market is processed beyond the recommended levels. Keep a keen eye on anything that has lots of sugar and refined grains as it is among the unhealthiest options. There are clean processed foods such as plain yogurt, whole-wheat pasta, cheese and packaged baby spinach. However, you have to be keen on any other processed foods out there. The main dangers of processed foods are exposure to BPA and other chemicals that are mostly found in plastics.

 

 

Lifestyle Habits making you Fat

fatWhen you are running from one business to another or working long hours on the computer, your diet and fitness goals may suffer. If your days are fully packed on a business meeting, you might lack some time for yourself. You may be unintentionally putting your health at risk by adding extra weight. Losing weight and getting in shape is not as easy as it sounds. We are in a busy world, and we do not have much time to do what it takes to lose weight and stay top in shape all the time.

Adding weight from meals we take is simple, and sometimes it happens fast. You could be adding weight without knowing, or even adding and feeling better about it. If you need to lose weight, avoid getting extra weight and stay happily healthy, here are a couple of things you have to observe.

Eating Low-Fat foods

plant based dietWhen you visit the grocery store and supermarkets, you will find many foods labeled low fat or fat-free diets. Yes, these foods might be low-fat ones, but they do so by replacing fat with sugar and other chemicals which are even worse than fat itself. These foods digest more quickly leaving you with a sugar crash and feeling hungry again. When you plan to take any food, have a nutrition discipline in mind.

Eating Too Quickly

How many times have we gone to eat and within 5 minutes we are done with the process? Research from the University of Rhodes found out that people who ate slowly are a third of those who ate fast. The stomach takes 20 minutes to tell the brain that you are full. For every meal that you take, it should last at least 2o minutes for proper digestion to take place. Try to increase the number of chews you subject your food to and pace yourself.

Skipping Meals

One of the worst things you can do to your body and mind is skipping meals. It makes you fat, point blank! When you skip meals, your metabolism slows down making you more likely to overeat later during the day. The American Journal of Epidemiology research showed that people who skip breakfast were 4.5 times more likely to be obese. You need to rev up your metabolism by eating small proportions of food every day. You can also take healthy snacks which can keep you full throughout the day for very few calories.

Watching TV as you Eat

It is awful to watch TV while you eat. When you watch the television while eating, you are not entirely focused on anything else than what you’re doing. Research conducted by the University of Birmingham found that people who get distracted while eating a meal tend to eat more snacks afterward to compensate for not paying attention. Another harm you might be doing to your body is taking big bites. Cut your food into smaller pieces. Cutting the food into smaller pieces increases enjoyment and also takes longer to eat. This will increase your overall satisfaction.

 

Harmful Effects of Taking Junk Foods

Junk foodsThe dark side of junk foods is a fact not well known. Numerous research has shown how junk foods and processed foods increase childhood obesity, diabetes, heart diseases and other chronic ailments. Junk foods do not do any good to our bodies. These foods create a lot of harm to ourselves, and their daily consumption eventually makes our brain weak and non-functional.

The side effects of taking junk foods are so strong that one doesn’t come out of it quickly. It is essential to keep track of the kind of food you make. Let us look at some side effects of taking junk foods;

Can Cause Memory and Learning Problems

According to a study published on the American Journal of Clinical Nutrition, it shows that healthy people who took junk for five days performed low and poorly on matters cognitive tests, which measured their attention, mood and speed. The conclusion from the research was that taking junk foods for only five days can have some disruptions and deterioration of your memory. This finding is from the fact that poor or toxic diet can cause specific chemical reactions that cause inflammation of the hippocampus area.

Increased Risk of Dementia

The risk of dementia has been one of the scariest discoveries that are associated with consumption of junk foods. Some of you might be aware that insulin is produced in the pancreas and aids with the transportation of glucose which is required to fuel the body. Insulin is also produced in the brain where it works on transporting signals between nerve cells and the formation of memories. Studies show that too many fatty foods and use of sweets can substantially lead to an increase of insulin levels in the body.

Lessons One Ability to Control Appetite

Excessive consumption of fat that is found in processed and fried foods may send mixed signals to the brain which makes it quite difficult to process what you have eaten and control of your hunger. This is the simple fact why you end up overeating. A healthy brain function requires a daily dosage of essential fatty acids such as omega 3 and omega 6. Deficiency of these two vital elements may lead to an increased risk of attention deficit disorder, bipolar disorder, dementia and other brain-related problems.

Inpatient and Uncontrolled Cravings

Eating sugary products such as doughnuts or a cupcake may have a quick spike your blood sugar levels. This spike makes you feel very happy and satisfied. However, as soon as the levels return to the required normal, you are left feeling more irritable. Furthermore, fast foods are fully packed with refined carbohydrates which may cause your blood sugar levels to fluctuate uncontrollably. If your blood sugar levels get to a very low level, it may cause confusion, fatigue, and anxiety. With high levels of sugar and fats in the body, you tend to eat too fast and quick to satisfy your cravings. Fast foods are specially designed to be quite addictive due to their high levels of sugars, salts, and fats.