Establish a Healthy Eating Habit

Establishing and sticking with a healthy eating habit can make or break your success when it comes to health and weight loss.

The Healthy Living Diet goes beyond what foods you eat. It's not about hard and fast rules or perfection. It is about listening to your body, preparing foods in healthful ways, your thoughts and attitudes, and sticking with your program.

Healthy Eating Habits

Look to traditional methods for how to prepare foods.

Indigenous peoples naturally follow a healthy living diet. They didn't just eat healthy foods, but prepared them in healthful, nourishing ways. There is great wisdom in traditional food preparation. It neutralizes nutrient-blocking compounds, aids absorption, and preserves the quality of foods.

Many of these techniques are very easy to incorporate into your cooking and healthy eating routine. They will help you get the most value and benefits from your food.

For example, most beans and grains are soaked overnight before preparing to neutralize certain compounds and make them more digestible.

Meats are cooked at low temperatures to avoid damaging the proteins. Dark leafy greens are boiled for up to an hour to break down the cell walls, making the nutrients accessible to our bodies. Adding vinegar to a salad helps to "cook" it. Fats help you absorb the nutrients.

If you are interested in learning about wholesome ways to prepare foods I highly recommend the book Nourishing Traditions by Sally Fallon.

You may also want to visit the the Weston A. Price website for more information about wholesome food preparation.

Apply the 80% rule.

The 80% rule is an important healthy eating habit. It applies to portion control as well as to the ratio of nutritious foods you eat. Learn to stop eating when your stomach is 80% full. This will keep you comfortable and allows your digestive system to function efficiently. Don't worry, you can always have a snack if you get hungry later.

Eat three healthy meals and up to two snacks a day.

Junk food may give you a quick pick me up but will soon have you looking for more to eat. They don't supply your body with the nutrients it was looking for. Instead, try an apple with a spoonful of peanut butter or some nuts instead. It's filling, nutritious, and will keep you satisfied until your next meal.

Eat breakfast.

Research shows that eating breakfast within an hour of getting up in the morning is another important healthy eating habit.

Eating a good breakfast cuts calorie consumption for the whole day. Don't skimp on breakfast. Have protein such as eggs or a chicken breast or a smoothie made of high quality whey powder and berries. Breakfast is a great time to enjoy superfoods.

Drink enough liquids.

Enoy a cup of fresh water first thing in the morning to rehydrate yourself. Squeeze in some lemon or lime for flavor if you want. Sip water or herbal teas throughout the day.

If you find yourself looking for snacks, check in with your body to see if it's really hunger or thirst. Food is a main source of water for the body. Juicy fruits and melons are great sources of water and make a good snack too.

If you think you may be thirsty, sip a glass of water before having something to eat. This can save you hundreds of unneeded calories a day if it's water your body is really asking for. Water is the most essential nutrient of all.

How to know if you need more water? Except for your first trip to the bathroom in the morning, urine should be light yellow. If it's darker, you probably need more water.

Healthy eating habits are not limited to physical food.

Follow the other principles of healthy eating and living for best results. Remember that your thoughts, emotions and feelings either support you or act as toxic junk food in your body.

Establish a healthy eating habit for your mind as well as your body. Feed your mind with a steady diet of nourishing, supportive, loving thoughts and positive emotions.

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Prepare your food with a good attitude and loving thoughts.

Everything is energy. Food prepared with negativity holds that energy.

If you are familiar with Dr. Emoto's experiments with water crystals, you'll remember that the words and thought transmitted to the crystals made them either beautiful and vibrant or ugly and sick looking. You are made up of about 75% water and so is most of your food.

Again we can look to the wisdom of the ancients who blessed their food before eating it. They blessed and thanked the spirits of the animals and plants that provided it.

Eat with the same spirit of gratitude. If you are angry or stressed it may be better to calm yourself before eating. Stress interferes with digestion. It tends to lead us to eat bad foods, too many carbohydrates and too many calories.

Eat slowly and mindfully.

People who eat in front of the TV usually take in more calories than those who pay attention to what they are eating.

Eating on the run or eating quickly are not good healthy eating habits. These are good ways to get indigestion and eat too much, especially if you're feeling stressed. It takes around 20 minutes for your brain to send the signal to the body that it had enough to eat.

Chew thoroughly to start the digestion process in your mouth. This mixes your food with the enzyme in your saliva that breaks down carbohydrates.

The healthy living diet includes principles for eating nutritious foods and committing to healthy eating habits. When you follow these guidelines, as well as the other principles of healthy eating and living, you will promote a lifetime of holistic health and healing.

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