Grand Health: 10 Tips To Healthier Eating

Hello Loves,

Most people hate dieting. Some associate dieting with eating the worse tasting foods imaginable. While others dread the yo-yo effect; they get on "x" diet, loose 25 pounds and gain back 35. For these very reasons, GLD promotes healthy eating choices. Healthy eating choices will have a life long effect. It may take you longer to loose those unwanted pounds when choosing healthy eating. However, when they come off, they will stay off - no yo-yo effect! Most importantly, making healthy eating part of your lifestyle can improve ad maintain our well-being. Even our thoughts and emotions are influenced by our eating habits.

Below are 10 healthy choices that will help boost your energy, fight disease, and make you feel and look great! 


1. Protein: Consume protein at every meal, especially in the morning! People who eat the most protein tend to lose more weight while feeling less hungry. It appears that protein is the best nutrient for jump starting your metabolism, squashing your appetite, and helping you eat less at subsequent meals. In the morning, try scrambled eggs or a protein smoothie, instead of a bagel. Remember, protein is more filling than carbohydrates.

 

2. Serving dishes: Off the table! Researchers have found that when people are served individual plates, they eat up to 35 percent less! Sorry to all the families who eat family style. Remember, family style is anytime you sit around and share a meal with your loved ones, not how it's served!
 

3. Bread: Eat rye (not wheat) bread for breakfast toast. Swedish researchers found that rye eaters were more full 8 hours after breakfast than wheat-bread eaters, thanks to rye's high fiber content and minimal effect on blood sugar. As a result you'll want to snack less and eat less for lunch.

4. Fish: Instead of beef or pork. Consuming two 4- to 6-ounce servings of oily fish a week will sharpen your mind. Among the best: salmon, tuna, herring, mackerel, and trout. They're high in docosahexaenoic acid (DHA), which may reduce your risk of Alzheimer's. Study participants who had high blood levels of DHA also performed better on nonverbal reasoning tests and showed better mental flexibility, working memory, and vocabulary than those with lower levels.
  

5. Turn off the television! Scientists at the University of Massachusetts found that people who watch TV during a meal consume, on average, 288 more calories than those who don't eat with the tube on. 

6. Forks down! Put your fork down when you chew.Or take a sip of water between each bite—eating slowly can make you feel fuller. 

7. Green Tea: A cup a day can keep the doctor away. Green tea is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL (bad) cholesterol levels, and inhibiting the abnormal formation of blood clots. Other medical conditions green tea are reported to be helpful with are: rheumatoid arthritis, cardiovascular disease, infection, impaired immune function and tooth decay. And, what I love best about green tea is that it aids in burning calories. 

8. Got a hangover? Try some asparagus. When South Korean researchers exposed a group of human liver cells to asparagus extract, it suppressed free radicals and more than doubled the activity of two enzymes that metabolize alcohol. That means you'll feel like yourself again twice as quickly.

9. If you can't pronounce it, don't eat it! There are now more than 3,000 ingredients on the FDA's list of safe food additives. Who really knows what these chemicals will do to your waistline or health.  Here's a rule of thumb: If a 7-year-old can't pronounce it, you don't want to eat it. 

10. Snacks: Choose popcorn or walnuts. In a 2009 study, people who ate 1 cup of microwave popcorn, without butter 30 minutes before lunch consumed 105 fewer calories at the meal. Eating a handful of walnuts each day may boost your HDL (good) cholesterol fastest, while lowering your LDL (bad) cholesterol.

I challenge you to introduce one a day for the next 10 days. By the the 10th day you should have added all 10 in your every day diet. Trust me, you will feel much better!

~Me

*Need Advice, have something you would like to share or content you would like me to post - email me at askkia@gld-mag.com.