Healthy eating is something that I pay a lot of attention
to. I have taken care of
what I eat for such a long time that it's not such a challenge that it was at the beginning, it's actually became a routine that
I really like to follow. I want to share with you some of my tips, discoveries that I have made
so far, and meal inspirations. I’d love to hear what your opinion is, how you keep
your diet clean and healthy, if you do so! :)
So first of all when it comes to healthy eating an important thing is your attitude. Resigning from
the food we are used to eating, but is not
healthy, is extremely hard. The best thing is to change it with small
steps – if you eat …… (could be fast
food, sweets, chips etc) 4x a week try to reduce it to 3x per week, like you’d
do when fighting any other bad habit.
If you want to quit sweets, it’s also great to find an
alternative option to minimalize craving for sugar. For me “healthy” sweets did
a job – of course they contain sugar, but it’s something totally different from
regular sugary things you can find in shops. Once I have a nice sweet healthy
snack (sweetened with dates, honey, or anything else but
white sugar) I don’t even think about buying a chocolate bar in a shop. It's also great to reduce sugar cravings by eating more fruits :) And once I mentioned fruits I have to do so with vegetables – eating vegs is a key to healthy eating and the best is to have at least 70g of them with every meal.
Source: https://pl.pinterest.com/pin/463870830348147406/
It leads to the second point – preparing meals. I really
recommend spending additional 1-2 hours preparing meals when you know
that you won’t have time to eat right during a day. Sometimes it is hard to
find time for it and you end up eating at McDonald or other fast-food restaurants.
My personal favourite meals are green smoothies that combine
delicious fruits, vegetables (spinach, kale, broccoli, carrot, parsley or
anything you actually want), healthy fats (I love adding flax-seed, coconut
oil, avocado or chia seeds), some so called superfood (could be whatever you
like: wheat grass, goji berries, spirulina) and water (could be also coconut water or plant
milk) mixed together. It is a fast
and great way to make a satiating and healthy meal that helps control your craving for
sweets!
One of my favourite recipes
you can find below:
Source: https://pl.pinterest.com/pin/229613280980117536/
My recent great inspiration that I would love to recommend is Paleo
diet. I don’t really agree with all aspects of it
– the main postulate is to eat like a caveman. The paleo
diet says that we need to quit all artificial
ingredients, hydrogenated oil, junk food, processed food, sugar (and I totally agree
with these) but also we should avoid grains and pseudograins (starting with bread
and ending up with rice and so), dairy, legumes (beans and stuff) what makes me
rather confused because I can’t see anything bad in it.
But even though they don’t
use this products, they offer very tasty and original meal ideas – especially when it
comes to sweets :) Each single paleo recipe I
have tried hasn’t disappointed me and I think
it’s a great source of inspiration.
Sneak peak – to make healthy, vegan, gluten free, paleo Nutella you’ll need:
• 1 cup cacao powder
• 1/3 cup maple syrup
• ¼ tbsp salt
• ½ cup coconut oil
• 2/3 cup hazelnuts.
Just mix it together and it’s done!
How about you? Do you have some tips and tricks to eat
healthier? What are your favourite healthy recipes? Have you ever tried the Paleo diet? Can you
recommend any recipe?
Comments
I wonder about this paleo diet. If the idea is to eat like a caveman, shouldn't it include raw meat? But I can't imagine it does because some types of raw meat can contain various bacteria and diseases. I think the whole idea to stop eating processed foods with loads of sugar is fine, but I personally couldn't stop eating bread or pasta ;)
Probably most people know that book but I really like recipes from Jadłonomia
Sorry for the long post but I would also like to share something with people who are picky eaters. Last year I learned about the fact that people have different amounts of taste buds and thereby flavors seem stronger or weaker to them. Most children have a lot of taste buds and therefore a lot of things seem bitter to them, as we grow older the number of taste buds decreases and we enjoy more things. However some people still have a higher than average number of taste buds and are "supertasters". Supertasters tend to be thin and non-tasters tend to be heavier. Possibly because of the intensity of flavours, supertasters tend to eat less food and tend to find highly fatty and sugary foods less palatable. Non-tasters, on the other hand, may eat more while searching for a fuller flavour. There are a lot of articles about that but here is the short version . And it's really simple to check if you are a supertaster with a piece of paper and food coloring or ink.
You can find here a vegetarian and vegan restaurants and health food stores that are in the city where you are. The database is constantly increased. I think the best vegan restaurants in Warsaw are Vege Miasto and Lokal Vegan Bistro. I recommend you try even if you are not vege. I used to not pay much attention to what I eat but now I know that it really has a huge impact on health for example on thyroid. Now many women have thyroid problems
unfortunately I count to this group. In this case, a good diet is really important to the health. I think it's better to take care of yourself before you will be ill :) I don't believe in any fancy diet, only healthy and balanced diet is good way.
It also has a little lower glycemic index, so insulin burst is not that dramatic :D
I would say it is better alternative for sugar that can help cutting off sugar in a future for good :)
More information about it you can find here: https://authoritynutrition.com/maple-syrup/
I think that 1/3 cup is not that much, imagine you have a whole jar of healthy-nutella, you won't eat it one at once, you will spread a little on your bread/pancakes/whatever else, so in fact you can eat the whole jar in a month ;)
I have heard about Phenotypic diet, but have never tried it. Have you? What's your experience?
I also don't believe in any diets, I just treat it as inspiration and I rather care about what's healthy :) BTW. is meat bad for thyroid? Is it connected to animal's fodder?
I really like Jadłonomia when it comes to vegan recipes, great source of inspiration :)
According to your eating habits it shows how much it comes from a childhood! I guess it is just super hard to raise a child with a wisdom of eating healthy, especially when we are surrounded with colourfully packaged sweets, and fast foods with nice toys for free that comes in a bundle...
Thank you for sharing and don't apologise for long comment! :D I didn't know that thing about taste buds :D sounds very reasonable, wish I were a supertaster 😂 will check it, thanks!
1. Buy a blender (smoothies rules!)
2. Go vege for a month or so - nothing makes you as creative in kitchen and diversifies your diet like not having time and forbiding yourself from meat and fast food, if you are busy person blender is a must have!
3. Exercise - it boosts your mood and rewards your clean diet with visible results.
I have heard about paleo diet, but never tried it. You got me with paleo nutella, I will surely try to make it. :)
I used to be on a Montignac diet (https://en.wikipedia.org/wiki/Montignac_diet) and i've lost a lot of weight (around 10kg in few months and was able to keep it up without that whole jojo effect) and felt good, but that was a while ago :P I've heard about paleo a lot, and i think i will try it soon. Reddit is a great source on recipies (https://www.reddit.com/r/paleo). I didnt go on a paleo diet yet so I dont have any good recipes to recommend.
Though I have to say paleo diet seems interesting. "The main postulate is to eat like a caveman" - I'm off to club a bear and chew on it :D
Online you can find a lot of blogs and recipes for vegetarian or vegan tasty food, you can prepare someting by yourself at home and you have control of the products that you use...
I am not quite sure if vege diet is that much healthy. I agree that meat is full of antibiotics and other bad stuff that is not healthy at all, but it's also a great source of protein. Same with eggs :> What is your opinion about it?
And let me know how was paleo nutella! :)
It's also good to find a recipe that doesn't take much time to prepare - like soups :D You just put stuff to a pan and you forget about it for an hour :D And after it you have a lot of food for next few days :)
It is also good to plan meals (but it's really hard to do :( ) and know what more or less you're gonna eat during a week.
I have never try diabetic diet but I guess it is connected to glycemic index. I think it really is good to eat meals that have low glycemic index, most of diets base on this :) But it can be really hard actually to stick to it 😅
I really hope you will find motivation and it would help you change your eating habits :)
And yes, less but more often! But I stick to it for such a long time that sometimes I even want to eat too often so I have opposite problem 😂 But I totally agree :) Once per 3-4 hours :) Not more often than this haha :D
There are so many websites and blogs that post about good food that the notion of 'healthy food = tasteless/rabbit food' is no longer valid. You can find tons of easy recipes. Also, Poland and the rest of the world finally started paying more attention to healthy eating and many great restaurants and cafes have appeared in the recent years, which is a fantastic alternative to the ubiquitous fast food chains.
Like Marcin, I was pretty impressed by the documentary about sugar we had to watch and started paying more attention to the processed food I eat. Unfortunately, it'll be very hard for me to reduce meat in my meals cause I feel unwell if I don't eat it regularly, but I suppose you can find a way around that too. I think it's high time to take a good look at all the smoothies everyone posts pictures of ;)
I think this happen because lack of time or (laziness), that i have to prepare every thing by myself and i need to eat right a way, so the easiest way to get some fast food, there is no healthy fast food as every one know already.
Green smoothie cocktails looks great, maybe if I will have sometime I try to make it my Self :D
As I've probably written last semester or so, I'm a fan of balanced diet. By 'balanced' I mean a balance between what's healthy and what's tasty. Unfortunately, I love unhealthy food - fried food, Italian cuisine, lots of white bread etc. - and I wouldn't like to completely give up on it, because it would take all the pleasure from eating away. However, I don't want to become an obese, unhealthy person.
Therefore, I'm trying to reduce the amount of the unhealthy food to the extend that doesn't bother me. For example, I used to sweeten my tea with 2 teaspoons of sugar - I gradually reduced that amount and now I don't sweeten it at all. I try to eat fruit and nuts instead of chocolate bars. I've switched from cereals like Cheerios or Chocapic to muesli. Small changes, but for the better :)
https://authoritynutrition.com/6-benefits-of-moringa-oleifera/
I have tried something similar to paleo diet. My boyfriend got a special diet from his gym trainer and, as I am responsible for cooking, I didn't want to make separate meals for each of us, so I reduced the portions for my needs and ate paleo with him for two months. The results are: I lost 0,5 kg, temporarily lost my passion for cooking and I cannot eat meat anymore.
In my opinion a healthy diet is a well balanced one. I have recently read an article about a new food pyramid which contains daily physical excercise as its base. I agree with it and I try to include some excercises maybe not everyday, but as often as possible.
I have a medical condition that requires excluding white flour and simple sugars. I try to eat food with the lowest glycemic index - you can find a list here. I think this is the best type of diet.
Speaking of healthy sweets - I recommend a facebook group Bezbolesne usuwanie cukru z diety, people add recipes for cakes, desserts etc. nade without sugar or flour, using fruit, sugar substitutes and groats. You wouldn't believe how many tasty things you can make out of millet groats! I recently found a blog Rawberry Fields which has a lot of cool recipies for raw sweets. And the photos are pretty too!
For everyday cooking I try to include a lot of vegan meals and I use Jadlonomia, Weganon, Erwegan, Wegannerd and Kwestia Smaku.
I also recommend an article that appeared on Kukbuk website today or yesterday - it is an interview with some of food bloggers about how to remain slim and fit and how not to give delicious food a miss.
According to you swapping from cheerios to muesli - I don't really think there is any better in muesli :D Do you feel full for longer? Actually the amount of sugar in both is quite the same an in my opinion cheerios are just more tasty, so if I were you I would stick to cheerios xD
Thanks a lot for many interesting links :) I think I felt in love with rawberry fields ;3 Thanks for sharing! :))
My beloved tip is to make more food for longer time :) So when you count a time for every meal it is lower :D
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