What is the easiest thing I can do to eat more healthily?

What is the easiest thing I can do to eat more healthily?

Loo Read – Something you can read in the 3 minutes you are sitting on the loo…

Don’t forget, we have an entire online course devoted to helping you Eat Better for the long term. Click here to take a look. In the meantime, to get you started…

People often ask, ‘Should I be eating this food, or that food?’ or ‘What is the best thing I can do to eat more healthily?’   This is our opinion…

Every living organism on this planet can somehow get everything it needs and be fit and healthy enough to fight for its very survival, by eating a diet made up of whole, natural, unprocessed food.

  • Cheetahs can run faster than anything on the planet by eating whole, natural, unprocessed foods.
  • Gorillas grow immensely big and strong by eating whole, natural, unprocessed foods.
  • Wildebeest migrate huge distances by eating whole, natural, unprocessed foods.
  • Humans…have increasingly chronic medical challenges including obesity, higher blood pressure, heart disease, greater risk of diabetes and stroke (to name a few) by eating less whole, natural, unprocessed foods and lots more processed, manufactured junk.

A very simple lesson to learn from nature to eat more healthily is: 

“If it looks like it has come straight from a farm, it’s probably good for you. 

If it looks like it has come straight out of a factory, it’s probably not good for you”.

Eating less processed, manufactured junk food reduces the amount of excess, nutrient-low calories and salt, sugar, bad fats and additives you have.

Eating more whole, natural and unprocessed foods means you will be getting all the necessary energy and nutrients you need to fuel your body and thrive. For example eating more

  • Fruit and veg
  • Nuts and pulses
  • Meat and fish

A simple rule to follow to improve your healthy eating is to make sure the bulk of every meal/snack is made of whole, unprocessed, natural food that looks like it has come straight from a farm…and you won’t go far wrong.

Read moreWhat is the easiest thing I can do to eat more healthily?

Monthly Challenge Jan 2020 – Eat a rainbow a day!

Challenge of the month

The Eat, Move, Be Happy monthly challenge gives you a specific goal or target to aim for over a month. Over this 4 and a bit weeks, you can set a benchmark, work hard and see real improvement at the end.

How will this challenge help you?

This month's challenge will help you break out of the Christmas eating blues and kick start you to eating better, healthier and getting more fruit and veg in your diet. Join us and share how you get on!

Equipment needed

None! Well, maybe a camera, but that's totally optional.

Format

Do something little, every day...

Instructions

*********************************************
This content is reserved for members of Eat, Move, Be Happy.  You can register here.

Eat Better – Appendix

In this section, we will add up various resources you might find useful as you continue to make different choices and shift your habits. If you find any ideas or resources you think would help other people, share them with us and we'll add them to the list!

*********************************************
This content is reserved for members of Eat, Move, Be Happy.  You can register here.

Eat Better – Appendix, Why did you fall off the wagon?

Falling off the wagon

"If there is one thing in life that is certain, it's that you will relapse and fall off the wagon."

Many people think “falling off the wagon” and falling into old habits are a spur of the moment thing. But in fact, they are usually the final link in a chain of behaviours going back in time.

Next time you “fall off the wagon” and find you have fallen into an old habit, use the following document to try to identify the previous links in the behaviour chain. See if you can identify common patterns/features. This will give you a better understanding of why you fell into an old habit.

With this understanding, you are more likely able to disrupt this chain before the final, “old habit” link is reached.

*********************************************
This content is reserved for members of Eat, Move, Be Happy.  You can register here.

Eat Better – Appendix, Barriers to change

Barrier

"Change is not made without inconvenience, even from worse to better."

Richard Hooker

What is stopping you from starting?

Do you know the hardest exercise known to humankind? Taking the first step!

And because of this, it is very common for us to hesitate and put off doing things. Don't worry, you are not a failure, you are just human. In fact, it is such a common phenomenon, we guarantee you will recognise any number of the following "barriers" to starting something...take a look and see which you can recognise in yourself...

*********************************************
This content is reserved for members of Eat, Move, Be Happy.  You can register here.

Eat Better – Appendix, Debrief and action plan

Debrief

Continuous improvement

Shifting our habits takes time and effort and we believe you need to be kind to yourself in the process.

You are not going to go from how you are now, to being perfect in a single step. In fact perfection is an unachievable goal. Perfection does not exist.

If you recognise this, and are committed to understanding your habits and why you make the choices you make, you can build your awareness to choose differently. This is an important step in you shifting your habits continuously week by week. So how do you do this?

*********************************************
This content is reserved for members of Eat, Move, Be Happy.  You can register here.

Eat Better Habits – Portion control

"Eat the right things...Eat the right amount of those things"

Our goal should be to make sure we eat and drink mostly unprocessed, good quality, whole foods. But the next step is to make sure we eat the right amount of those foods. Because it is possible (though less likely) to gain unwanted body fat from eating too much "healthy" food.

Because of the sheer abundance of food these days, many of us have lost our ability to know how much food is "enough". Just some of the reasons for this include:

*********************************************
This content is reserved for members of Eat, Move, Be Happy.  You can register here.

Eat Better Habits – Lean protein in every meal

Protein

Proteins are the bricks and mortar of our body. They are found in our muscles, bones, skin, hair, blood and internal organs. There are 10’s of thousands of different kinds of protein, but they are all made up from about 20 different amino acids linked together in different combinations. We can create from scratch all but 8 of these amino acids. We must get these 8 “essential” amino acids from our diet to survive.

Foods that contain all amino acids are called Complete protein sources.

Foods that are missing some amino acids are called Incomplete protein sources.

Every gram of pure protein supplies our body with 4 calories.

*********************************************
This content is reserved for members of Eat, Move, Be Happy.  You can register here.

Eat Better Habits – Fats: Good and bad quality fats

Dietary fat

I want you to know about the 3 main types of fat in our diets:

  • Unsaturated – These are found as either mono-unsaturated or poly-unsaturated fats. These are the “good” fats for our body. You can identify them because they are usually liquids at room temperature and usually come from plant sources..
  • Saturated – These are the “bad” fats for our body. You can identify them because they are usually solid at room temperature and usually come from animal sources.
  • Trans Fats – These are the “very bad” fats for our body. They are often "man-made" and found in processed and fried foods.

Every gram of pure fat supplies our body with 9 calories.

*********************************************
This content is reserved for members of Eat, Move, Be Happy.  You can register here.