Trying to get back on track after holiday indulgences can be a hard things to do for most of us. A little too much wine followed by a greasy breakfast and holiday sweets can get us into an unhealthy rut. Here are some simple rules for getting back on track:
Eat Real Food
While processed foods may be more convenient in some ways, it’s hard to argue that they have made us healthier or happier. Unprocessed animal and plant foods contain the vitamins and minerals you need for optimal health. For example, just a single Brazil nut provides all the selenium you need for an entire day!. Eating real food doesn’t have to be difficult or complicated. It can simply start by knowing what you’re eating, every day. Real food is whole, single-ingredient food. The simplest and most effective way to start eating more real food and to avoid the processed stuff is to know what’s actually in the products you buy. Unlike supplements, it’s nearly impossible to overdose on most nutrients from unprocessed food.
To function properly, all the cells and organs of the body need water. Drink 8 glasses of filtered water a day. Our body is about 60% water; drinking enough water maintains fluid balance, which transports nutrients, regulates body temperature and digests food. Dehydration lowers energy levels and brain function. Drinking 8 glasses a day will give you a boost in energy and keep your brain functioning. Proper hydration also promotes healthy bowel movements, keeps our skin clear and flushes toxins. You can infuse your water with fresh herbs, fruit, or a dash of stevia for sweetness.
Eat Organic as much as possible
Organic vegetables and fruits are filled with antioxidants, phytonutrients, vitamins and minerals—basically everything we need to support a healthy body. Eating a wide variety of different-colored fruits and veggies is always a healthy choice. When you look at your plate make sure 80% is fresh or lightly cooked vegetables. The other 20% should be organic grains like brown rice, millet, quinoa, nuts and seeds, organic free range/grass fed proteins and healthy fats.
Eat Healthy Fats
Studies now show that fat, including saturated fat, isn’t the devil it was made out to be. In fact, all sorts of healthy foods that happen to contain fat have now returned to the “superfood” scene. Naturally fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna are good sources of omega-3 fatty acids. These are “good” fats that help keep your heart healthy. Healthy fats are important for providing energy, healthy cell membranes, and hormone balance. a short list includes all organic: avocado, coconut oil, olives, nuts, seeds, unheated olive and flax oil, clean salmon, nuts and seeds.
Stay away from margarine, vegetable shortening, fried foods, and anything with “partially hydrogenated” oil listed in the ingredients. Stay away from processed oils such as soybean oil, sunflower oil, corn oil, canola oil, cottonseed oil, and safflower oil. These oils are industrially manufactured, usually from GMO crops in the US, using high heat and toxic solvents to extract the oil from the seeds.
Do Not Overeat
It makes so much sense, doesn’t it? Except there’s one problem: You don’t know what it means. You know what stuffed feels like. That’s after Thanksgiving dinner.
But that middle part between starved and stuffed? That’s when you find yourself saying, “Am I full yet? Do I stop now?” Your stomach can’t count.” writes Brian Wansink, PhD,. If your stomach can’t tell, then what can? Plate your entire meal before you start eating instead of plating small portions and going back for seconds or thirds. A full plate sends a visual cue that you ought to be completely full with this amount. Also, make sure vegetables take up the largest percentage when possible.