There’s no doubt about it – what and how you eat is important. Volumes have been written on the subject and there’s more fad diets than we know what to do with. Here’s a short, practical guide to eating well. Below I’ve described 10 easy steps that will support energy levels, boost your immune system, and keep you healthy and happy!
Forget crash dieting and vitamin obsessions. Healthy eating is about slow, gradual lifestyle change. There’s a plethora of hyped-up fad diets, weight-loss pills and vitamins galore. Stick to these 10 rules and you’ll be healthier than them all. If you struggle with food, try adopting one rule per month, make it a habit, and you’ll be healthier, happier and more energetic than ever by the end of the year.
— When To Eat? —
1. Eat breakfast.
Eat breakfast as soon as you wake up. The only exception to this is if you exercise as soon as you wake up, in which case, eat breakfast as soon as you finish exercising. Unfortunately, most people are naturally the least hungry at these times, but it’s imperative that you ignore this sense and kick-start your metabolism as soon as possible.
2. Eat constantly.
Ideally, you should never go more than two hours without eating. If you are going to be unable to eat for more than three hours, consume more healthy fats and slow carbs.
I eat raw vegetables and drink my day-shake all day long to keep my insulin and leptin levels as steady as possible. As a result, I’m hardly ever hungry. If I’m hungry, I drink water and eat something more filling like nuts.
— What To Eat? —
3. Drink water.
Drink water, and only water. Exceptions: tea and vegetable drinks. Consume 1 gallon of water per day per 100lbs of body weight. My day-shake is 1 gallon, and I usually drink 1 Litre of water and tea in the morning. The rest of my water comes throughout the day.
4. Eat pescatarian!
Eat vegetables and lean proteins. Fish and dairy are allowed. Eat raw vegetables, all day long, without dressing. I eat raw vegetables all day at work, but my morning and evening vegetables are usually cooked. Lean protein is a bit harder to accomplish. I eat eggs, cottage cheese, fage, mixed nuts, and drink my day-shake (which I still need to blog about) all day long.
5. What about animal meat?
I’m not opposed to eating animal meat and do on rare occasion, but pay close attention to how it affects your mind, body, energy levels, and inflammatory response. Animal meat is only really useful to body builders and hunter-gatherers.
— What not to eat? —
6. Avoid at all costs:
Do not for any reason consume toxins or anything hydrogenated (trans fat).
7. Avoid if possible:
If possible, do not consume carcinogens, high-fructose, anything packaged, sugars, added fat, added salt, and alcohol.
8. Avoid if convenient:
If alternatives are conveniently available, do not choose non-organic, animal meat, or cooking.
9. Avoid if allergic:
If you are allergic to something, you probably shouldn’t eat it. If you don’t know what you’re allergic to, pay special attention to nuts, dairy, wheat, yeast, eggs, shellfish, fish, and soy.
— What about me? —
10. Know yourself!
It’s important to know how your body responds to food. It may be beneficial to keep a food journal and record what you eat, how much, and notes about how you feel throughout the day. In this way, when you tried and lethargic or happy and excited, you can check to see if there is a correlation between what you eat and how you feel. Pay attention to how eating effects your energy levels, mood, quality of sleep, immune system, body composition, and overall health. The food journal will accelerate the process of developing a positive relationship with food.
Start now! Start at Step 1 and work your way through this list over the next few weeks or months and you’ll be healthier, happier and more energetic than ever. Bon Appétit!
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