How to eat healthy isn’t complicated it really is quite simple. There’s so much clutter out there so let’s cut through all the noise and just get down to the basics. What follows are 3 simple rules that, if you follow them say 85% of the time, will put you well and truly on the road to eating healthy and amazing health.
Its about a 3.5 minute read and includes a ‘Processed Food Spectrum” downloadable giveaway.
Here’s a brief outline and the 3 simple rules for eating healthy:-
- 1. Quit Processed Food
- 2. Eat More Raw Produce
- 3. Try to Eat Organic
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Quit Processed Food
If I had to choose the most important of the 3 rules this would win hands down. In fact doing just this one rule will make you one million times healthier. The other 2 are just the icing on the cake.
It’s much easier to tell you what is not processed food than give you a long list of all the processed foods of the world.
Everything that’s not a whole food in its purest natural form is processed food…
Think of Processed food as on a spectrum from unprocessed whole foods to lightly processed all the way through to medium processed which we can tolerate in small doses and ultra processed “junk’ foods, chemically laden, sugar laden, salt laden and full of bad fats which we should aim never to eat.
Eat always from the top 2 green boxes, sometimes from the amber box and never from the red box, and you’ll be eating healthy.
85% Green is a good target.
- Processed foods are addictive
- They are crammed full of all the things that have been scientifically proven to cause illness, obesity and higher risk of early death. Sugar, the bad fats, too much salt, chemicals to preserve them, colour them, flavour them and to add texture.
- They are very low if not devoid of nutrition. We need nutrition to keep us healthy and ALIVE.
- It tastes disgusting, nothing can beat the flavours of real foods.
- Bad for the Environment
- You will just feel much better on a regular day to day basis. This on top of the fact that you will be protecting yourself from the epidemic of lifestyle disease plaguing our society
For much more insight into the problems with processed food read my blog post ‘Reset Your Tastebuds, Ditch the Processed Food.‘
- Use the Processed Food Spectrum as a guide. Eat mostly from the green boxes.
- Use Your common sense.
- Check labels.
As a general rule of thumb the less ingredients there are the less processed it is and if you can’t pronounce it you probably shouldn’t eat it😂. But remember the 85% rule. You don’t have to be perfect😁
Eat More Raw
When I say raw I mean raw produce, or to be specific fruit, vegetables, nuts and seeds.
Yes, of course you can cook your veg. and still be healthy but eating much more of your produce raw just makes you feel and look amazing and for that reason alone it’s worth doing.
Everyone can benefit from eating more raw. There are some essential vitamins, antioxidants, nutrients and enzymes that are destroyed during the cooking process. So, to protect us from illness and just for our general health and wellbeing it’s a really good idea to try and up our raw game.
Note that I say Eat MORE raw not Eat ALL raw. You don’t have to be perfect!!!
- It’s alive – all nutrients intact.
- You will Look amazing.
- You will Feel amazing.
- Helps weight control – High in fibre, low in calories. win win!!!
- It’s fast food. Nothing quicker and more convenient than just picking up and eating or chopping and eating. NO heating up, no cooking…
- It just tastes better. Raw produce tastes juicy and fresh. With a lifestyle reset you really learn to appreciate this.
There are numerous ways for you to eat more raw. If easier, you can start small and slowly increase it.
Try to work up to 5 raw a day.
Here’s a few of my favourites.
- Drink a Green Juice or Green Smoothie every day.
- Swap out cooked veg. for your favourite salad with every weekday dinner.
- Make some raw chocolate brownies or other raw dessert.
- Chia seed pudding with fruit for breakfast.
- Have a salad for lunch everyday.
Try to Eat Organic
Basically Organic food is food grown or reared without the use of artificial pesticides and fertilisers and should not contain genetically modified ingredients.
The UK Department for Agriculture and Rural Affairs (DEFRA) states that:
‘Organic food is the product of a farming system which avoids the use of man-made fertilisers, pesticides; growth regulators and livestock feed additives. Irradiation and the use of genetically modified organisms (GMOs) or products produced from or by GMOs are generally prohibited by organic legislation.
DEFRA – Crown Copyright
- To avoid consuming toxic chemicals, pesticides and fertilisers.
- You are what you eat and so are the animals. A healthier animal/vegetable = a healthier meat/vegetable = a healthier YOU.
- Nutrition. Organic produce does generally have superior nutritional value. Although sometimes it’s minimal.
- Taste – Generally organic tastes better but it can be subtle or even non existent.
- Organic farming is more humane and environmentally sound.
I’m currently writing a more detailed post on ‘Why You Should Eat Organic’. Look out for that next week.
- You can buy products labelled organic in the shops. Even the budget supermarkets have jumped on the bandwagon.
- You can buy online and get it delivered to your door. Companies like Abel and Cole, or local farmers sometimes do a vegetable box delivery.
- Go to your local farmers market and speak to the farmers. Many of their produce is in fact organic but they can’t afford to get the organic certification. Use your intuition to guide you.
- Eat wild fish from the fish counter or freezer section or things like tinned wild salmon. Wild = organic, actually, it trumps it.
- Grow your own. There is no better way to know that your food is chemical and GM free than to grown your own. You are in control of what goes in your soil. It tastes better and is conveniently local and cheap. More on this next week.
- There are some fruit and veg. that you really don’t need to buy organic. It’s generally those with really thick skins which prevent the chemicals seeping through to the parts we eat. Click for a list on my blog post food list what I eat.
You are what you eat. The healthier the food you eat, the healthier your body will be. It’s really that simple!!!
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I would love to hear your ideas, suggestions, comments and questions in the comments section below.