First steps to healthier eating
Know why
If you remember one thing from this blog, let it be this: never underestimate the power of food. Food is more than what your taste buds crave and what fills your stomach: what you eat determines how you nourish yourself. Before you say, “Well, thank you, Captain Obvious,” it may sound obvious, but few people eat to nourish themselves. You can feed your health or you feed your genetic code from which diseases can manifest. That is a big responsibility that you can take on at any moment. You can already make yourself a little healthier, more vital, energetic and beautiful at your next meal. It doesn't matter whether you have 22 or 47 springs on your clock.
You've probably been inundated with dietary advice and don't know where to start, but don't get discouraged. The truth behind healthy eating is simple, and even a small step can make a world of difference. How do you eat an elephant? Little by little. Take it slow, at your own pace, one step at a time. You will find that when change is felt, motivation will increase to take the next step. You will develop a healthy lifestyle with each subsequent step, and each new, healthy choice will feel logical to you.
Step 1: the hunt for healthy food
The greatest chance of preying on healthy foods is in the refrigerated section of the supermarket, where all fruits and vegetables are kept. Don't be fooled from your goal because a supermarket is set up to send you past cookies and candy first. Go straight to your goal and fill your cart with pure healthy foods first: fruits and vegetables. This will minimize the chances of you piling a lot of unhealthy foods on top of those good intentions.
Step 2: be alert for the wolf in sheepskin
Food industry marketing does a good job: packaging flaunts healthy promises. So how do you recognize the wolf in the sheepskin? On the nutrition chart. So you can easily compare two products such as yogurt and choose the healthy version. It should become a healthy reflex to scan for nutritional content of protein, carbohydrates, fats, fiber and salt.
But even that table is not always straightforward. For example, you have to be vigilant about portion sizes: one brand lists nutritional values for a small 30-gram serving, another for a 100-gram serving. The order of ingredients can also vary greatly, as they are ranked by quantity. Is sugar at the very top? Then you've unmasked the wolf, put it back!
Step 3: Light? Yeah right!
Think of light potato chips, where fat is replaced by carbohydrates and proteins that also contain a lot of energy and are therefore not less calorific. But you often eat more anyway: “because it's light”. With this urge to compensate, you don't get ahead, your body lacks nutrients and you quickly feel hungry again.
Artificial sweeteners that replace sugar are a foreign substance to our bodies that can even be toxic! We don't think about how much of this we ingest. However, there are safety standards called ‘ADI’ (Acceptable Daily Intake) or ‘RDA’ (Acceptable Daily Allowance). Producers don't run with these, so you have to do the math yourself. Make it easy on yourself and avoid these products.
He looks so good, but you know he has a toxic nature. We are not talking about your ex, but about the packaging of your food. More budget and effort often goes into how the looks of the food should entice you, than the product itself. Think of the charcuterie with your children's favorite figurines. Or a jar of chocolate or bottle of beer that you can print your own name or slogan on. How much of your money goes toward that? Do you like to sponsor the big food corporations or do you prefer to buy healthy organic food with that budget?
The way we eat is driven by our society. We eat three times a day because during the industrial revolution our ancestors ate before they left for work, midway through the workday to get some energy, and after the end of the workday. But that's why not what works best for your body, dare to color outside the lines. Break patterns and use your creativity. Why not drink a bowl of soup in the morning?
Step 5: living food makes you happy
Before you sink your teeth into your neighbor's chicken: by live food, we mean food that contains live culture bacteria. Think fermented foods such as yogurt, sauerkraut, kefir, kombucha, tempeh and miso (Japanese fermented product made from soybeans). The live culture bacteria in these remedies cannot be spotted by the naked eye, but they are so powerful that they can heal your gut. And scientific research confirms That a healthy gut microbiome strengthens your mental health.
Step 6: invest time
You already know that your health requires an investment of some effort and money, but add your time to that list as well. Due to busyness and stress of the daily rat race, we don't make enough time to make conscious purchases. You quickly pluck something from the shelf without thinking about whether you actually want to put this product in your mouth later. A big slogan on the packaging has quickly fooled you.
There's a saying, “if you don't make time for your wellness, you'll be forced to make time for your illness.” Skip that and resolutely go for more vitality, energy and health. With the right loot in the shopping cart, you'll soon be making nutritious meals effortlessly.
Step 7: The more you know, the better you eat
Knowledge is power, and that certainly applies to your food. Take a curious look at where your food comes from, how it is processed, what effect the product has on your health. Read books and be critical of the next cooking video that passes on your feed. Are these really healthy dishes? Make conscious and thoughtful choices. If you still find this overwhelming, get guidance from an expert.
Step 8: Befriend your distrust
However, we are the first to shout, ‘Trust your gut’ or ‘Follow your instincts. But after reading the previous steps, you know that your intuition cannot protect you from all the misleading information that is shoved down your throat. So in this regard: be nice and critical and distrustful, follow your gut, think and then think again.
Step 9: Organic is better
When you think of organic, you probably think of no pesticide use, which is nice for nature, but you feel safe because you wash your food before using it. But organic stands for more than that: chemical or artificial substances such as antibiotics and hormones are kept out of the production process. It is not clear what effects those antibiotics and hormones have on humans, animals and nature. So you pay better attention by choosing the organic label where natural, organic manure, additives of natural origin and natural aids have been chosen. You are also sure that they are not GMO (Genetically Engineered Organisms) crops.
But organic sometimes also means directly higher nutritional values. For example, organic milk contains more Omega-3 fatty acids because the cows graze more outdoors and eat fresh grass and clover. Good to know, then, because our balance between Omega-3 and Omega-6 is disturbed in our Western diet. We consume too much Omega-6 and not enough Omega-3.
Step 10: Start to Cook
The key to solving the Western obesity epidemic may lie in simply cooking for ourselves. We are getting tired of cooking. Reheating ready-made meals or fast-food delivered to the door, it has never been easier to eat. We call the phenomenon ‘decooking’: we spend less and less time cooking and eating. As a result, our intake of fresh fruits and vegetables has also decreased significantly. It would be a shame not to pass on the art of cooking to the next generation and leave it entirely in the hands of the food industry. The latter would rather be profitable by reducing the cost price and extending the shelf life than to provide the highest quality product.
In Brazil, they advise not what to eat, but rather how: fresh, unprocessed ingredients, sparing of fat, sugar and salt. And remarkably: cook it yourself and eat it with attention and in the company of others. Make it a pleasant evening and in this way nourish not only your belly, but also your soul.
Klejman2 method: it can also be simple
The answer to all the complex nutrition theories and hypes is dead simple: all you need is pure, full-fat, low-carbohydrate, high-fiber foods. Translated: fruits and vegetables. Ban added sugar from your diet and limit refined carbohydrates. Enrich your diet with fiber from nuts and seeds and make living food a good habit. Drink your water: minimum one and a half liters, but on hot days and if you exercise, be sure to go for two liters. And don't eat more than necessary, three times a day is really enough. Snacks are an invention of the food industry for their profit, not your health. Give your digestion the time it needs and don't eat a big meal after 6pm. Your body really doesn't need that.
Listen to your body, it is an amazing machine that knows what it needs and also continuously sends you the signals to respond to it. Whether that is to rest, stop eating or take a bathroom break. Get your head and gut working together and then you will be well on your way to your best health.
