7 Healthy Tips To Transform Your Body
Ever noticed that you can’t watch television without seeing a commercial coming across your screen advertising food? What about very slim women in some sort of lingerie or skimpy clothing? It makes you wonder how to avoid temptation when Ben & Jerry’s releases a new ice cream flavor. You question whether or not you can look like a Victoria Secret model without having to hover over a treadmill for several hours.
Do you want to know what the secret is?
The key to transform your body is to slowly incorporate healthy foods and swap them for those that are unhealthy. By doing so, you’ll be able to understand what your body needs, leading to a higher success rate.
Rise and shine with breakfast on your mind
Breakfast literally means “breaking the fast”( the 8 hours of sleep you get). So when our bodies have fasted for so long, why go to added lengths of skipping the first meal of the day? Breakfast determines how fast or slow our metabolism burns for the rest of the day. If you skip breakfast, you could be missing out on extra calories of fat burn. If an actual meal sounds too daunting and heavy that early in the morning, try going for a morning protein shake. You can add superfoods, healthy fats, proteins(plant based) and phytonutrients that keep your blood sugar stable and balanced. Protein also keeps the hunger at bay for a couple hours. This translates to you feeling satiated and able to control your cravings.
Learn where your protein comes from
If you are a meat eater, then it’s very important that you know the kind of meat you are eating. Conventional meat and eggs are fed with grain and other hormones that have no business being in their diets. Scope out labels that say pasture-raised, hormone and pesticide free, fed without antibiotics and are grass fed. If fish is more your type, then buy those that are small and caught in the wild. Though this way is a bit costlier, this ensures that you are buying quality meat not just for you, but for your family as well.
Eat more veggies instead of gluten foods
Due to the last several years,processed flour has caused more people to become increasingly allergic to gluten. Celiac disease has risen by 400% because of modern-day processed gluten. Gluten can be found in oats, barley, wheat, spelt, and rye. Gluten protein(yes it’s a protein) spikes blood sugars and increase insulin levels as a response. Even gluten-free grains can spike your blood sugar and insulin levels. The safest way to avoid this is to eat green vegetables instead of carbs. To make this realistic and attainable, try swapping one plate of carbs for a plate of veggies a day, for an entire week. For the second week, try swapping two plates of carbs for two plates of veggies. Continue this trend until you have reached at least three plates of veggies a day and your choice of protein(animal or plant). Before you know it, the weight will start to fall off!
Replace bad fats for healthier fats
The American diet (and countries who eat just the same) has significant amounts of fats that inflame the body and puts you in a disease state. Reverse this effect by incorporating fats that are necessary and healthy to the body. Fats that come from salmon, avocado, nuts and seeds, are suitable enough for normal body and brain functions.
Replace bad oils for healthy ones
Processed and hydrogenated oils such as canola, soybean and corn(conventional corn) all contain omega-6 fatty acids. While omega-6 fats are vital to the body, too much omega-6’s will cause the body to go into an inflammatory response, causing all sorts of diseases. Use more virgin oils such as olive and coconut. Olive oil reduces the risk associated with heart disease more than the leading statin drugs. Coconut oil also has powerful anti-inflammatory properties, as well as lauric acid, the same fat found in breast milk. For cooking on high heat, grapeseed oil is best.
Eat more nuts!
Processed snacks can be full of sugar and leave you hungry and crashing later on. Why not add some nuts into your routine( despite how you feel about your husband). They have been associated with reduce risk of diabetes and weight loss. Unsalted is better than salted and raw is better than cooked or fully toasted nuts that are coated with sugar and fried. The best nuts are pecans, walnuts, hazelnuts, macadamia nuts and almonds( peanuts are not nuts, they're legumes). Eat them up to twice a day and don't go overboard, as an overabundance of nuts can raise blood sugar.
Green tea for coffee
Coffee is a natural bitter that is good for the body. Problem is, many people can’t drink coffee in its natural black state and add all sorts of creams and sugars. Dressed up coffee can mess up your detoxification system, making you less insulin responsive (gaining weight) and bring up your hormone levels. Instead, replace coffee with green tea that can be sweetened with natural sugars such as stevia and agave. Green tea is full of natural antioxidants and help to boost your metabolism.