10 Tips for Healthy and Clean eating habits

  1. Love Yourself:
    Love your body the way it has been designed.Self-loving is very important to healthy eating.
    Keep weight reducing as a secondary goal.Your first goal is to clean your body by eating healthy food.
  2. Stay away from outside foods:
    95% of the outside food is only junk. Junk food is a pejorative term for food containing high levels of calories from sugar or fat with little fibre, protein, vitamins or minerals.Try to cook at home and eat for most of the times instead of going behind the ready-made outside foods.
  3. Cook your own meals:
    This is one of the best ways to know what you actually eat. Only after I started cooking, I realized what I thought was good for health was actually not.For example. You will know the amount of oil, you are adding to the food and how much you fry your food.Minimize the oil you are adding to the food.Try replacing, vegetable or sunflower oil with Extra Virgin olive oil or Extra virgin coconut oil.This will make a huge difference in terms of cholesterol that gets added to your blood.
  4. Minimize sugars:
    As most of us are unaware of, sugar, especially refined sugar is the killing ingredient in our food.The average person consumes about 24 kilograms (53 lb) of sugar each year, equivalent to over 260 food calories per person, per day.Over-consumption of sugar has been implicated in the occurrence of Obesity, diabetes, cardiovascular disease, dementia and tooth decay.Sugar interferes with hormones in your body that regulate hunger and satiety.This can lead to increased calorie intake and weight gain.Being a pastry lover, it is hard for me to admit this, but yes it is the hard truth.Best Replacement of sugar would be honey, cane sugar, maple syrup etc. You can eat dates to overcome sweet craving.

  5. Fruits before meals:
    The fibre in fruit can slow the release of food from your stomach.Due to the fibre of fruit, eating it may help you feel full for longer.Increase the portion of fruits in your meal.This could cause you to eat fewer calories and may even help you lose weight.
    However, eating fruit with or right before a meal may increase this effect. It could cause you to eat less of another, higher-calorie food on your plate.
  6. Enjoy your meal:
    We have been trained to enjoy outside fancy restaurant food.The taste of the food is limited to the tongue, but the rest of the body requires nutritious food. Whenever you sit back to eat your meal, consider that you are nourishing your body.The following will enhance your eating habit:
    – Cook and eat in good mood.
    – Feel the taste of food.
    – Soft and relaxing music.
    – No Multitasking while eating.
    – Sit at a real table while eating.
    – Don’t hurry.
  7. Gift your body with basic exercise:
    We hardly indulge in physical activity because of immense work pressure or laziness. We don’t have to hit the gym to stay fit.Simple everyday exercise will keep you fit.
    – Take steps instead of the elevator.
    – A brisk walk for half an hour.
    – Do jumping jacks.
    – Swimming.
    – Cycling.
    – Go for a trecking in your weekend.
  8. Sound Sleep :
    Sleep is important to a number of brain functions, including how nerve cells (neurons) communicate with each other.Quality sleep at the right times is as essential to survival as food and water.Your sleep patterns change as you age, but this varies significantly across individuals of the same age.Babies initially sleep as much as 16 to 18 hours per day, which may boost growth and development.  School-age children and teens on average need about 9.5 hours of sleep per night.  Most adults need 7-9 hours of sleep a night, but after age 60, nighttime sleep tends to be shorter, lighter and interrupted by multiple awakenings.

    Tips for getting sound sleep:
    – Set a schedule – go to bed and wake up at the same time each day.
    – Avoid caffeine and nicotine late in the day and alcoholic drinks before bed.
    – Don’t lie in bed awake.  If you can’t get to sleep, do something else, like reading or listening to music, until you feel tired.
    – Create an ambience for sleeping by listening to light music, dimming the light and make your bed every day.

  9. Pattern to follow for Drinking water:
    Water is calorie-free and can aid in weight loss. It helps to flush toxins from your body and helps in digestion of food. We have come across so many benefits of drinking water, but there is a pattern in which we should drink water which most of us are not aware of it.

    Start your day with the increased amount of water. Before you start your first meal of the day, drink at least one big glass of water which will help in cleansing your body.In the midday, you can drink a good amount of water.At the end of the day, Decrease the amount of water.As the water intake in the evenings will cause water retention in your body leading to increased body weight.

    Your water intake pattern for the day should be like decreasing curve in the graph.Drink water half an hour before food and after having food, wait for half an hour and then drink water. This will help in digestion and weight loss.

  10. Use sticky notes in your kitchen to remember things :
    Always have sticky notes in your kitchen to remember these tips until it gets accustomed in your habit. Sticky notes remind you to follow the above instruction.

    Picture Courtesy:www.pexels.com

    Kindly write back to me regarding any queries/comments/suggestions to glowinsideout.me@gmail.com

1 Comment

  1. June 3, 2019 / 9:21 pm

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