Do you feel as though you want to get healthier without making much effort? Maybe you just feel like you aren’t in the best condition physically and you want to do something about this. Either way, there are things that you can do to try and turn things around. This simple guide should be more than enough to get you on the right track.
Fill Your Plate with Good Vegetables
Did you know that some vegetables are classed as being starchy? Starchy vegetables tend to have way more carbs in them, and they also have far more calories when you compare them to non-starchy vegetables. Some examples of vegetables that are starchy include corn, navy beans and also potatoes. If you want to try and make a positive change then it is wise for you to try and opt for spinach and various other dark green vegetables. Cauliflower, carrots, broccoli and more are all very good options. Fill your plate up to 50% with vegetables like this, and then leave the other half for meat and other produce. If you can do this, then you will soon find that you are eating way better food and that you can also give your body the fuel that it needs. This simple strategy is very good if you want to lose weight too, purely because you won’t have to worry about serving size or eating a large amount of calories.
Eat Using a Smaller Plate
Believe it or not, the size of your plate can really impact how much you eat. Studies have shown time and time again that those who eat from huge serving bowls tend to eat up to 50% more calories when compared to those who instead, eat from smaller bowls. People also eat more food when they are given larger portions. Believe it or not, the illusion of eating from a smaller plate could be just what you need to make healthier choices, and this can work in your favor.
Swap Refined Carbs out for Whole Carbs
Refined carbs are often called empty carbs, or simple carbs. They are processed and stripped of all fiber and nutrients. They are also known for adding tons of extra calories to your diet and the reality is that they do not give you any nutritional benefit whatsoever. Some examples of refined carbs can include white bread, white rice and even white flour. On top of this, if you eat a diet that is loaded with refined carbs, then you may find that you are at a way higher risk of developing heart disease. Choosing to avoid unprocessed carbs and instead opting for whole variants can help you out a lot here. It may be that you opt for brown rice over white rice or that you simply eat the foods you normally eat but without the refined carb added. If you can follow this rule, you will soon find that you feel better overall, so keep that in mind.
Add some Fruit
Fruit is a fantastic way for you to add some flavor to your morning oats. It also helps you to ensure that your health is optimal The compounds in fruit help to fight inflammation and on top of this, various studies have shown that polyphenols can reduce your risk of heart disease and even an early death. Sure, fruits are high in sugar, and it is vital to remember this, but the healthy vitamins and minerals they include also give you huge health benefits.
Choose Fatty Fish Wherever Possible
Fatty fish, believe it or not, is one of the most nutritious foods in the world. Fatty fish is full of Omega 3 and this is a huge, essential fat that you can only get from a diet such as this. Even though this is an essential fat, not many people actually get the amount that they need. Research has shown time and time again, that those who eat a lot of fatty fish tend to have a way lower risk of heart disease. They also have a better level of mental health and reduced inflammation. As if that wasn’t enough, you will also be interested to know that fatty fish is used to help your body to make energy. It helps it to repair DNA and it helps to maintain a good level of nerve function. If you have an injury and you are trying to recover, then a diet that is rich in this kind of food will help you enormously. If possible, you need to try and contact a medical malpractice attorney, if you believe that your injury was the result of an operation gone wrong.
Consider Taking Supplements
Whole foods are usually the best way for you to make sure that all of your nutritional needs are met. That being said, if you take supplements alongside them, then you may find that you can create synergy. You’re able to get the boost you need, and you may even find that you just feel better in general. Two supplements that are very useful would be soluble fiber and even fish oil. It’s important to know that soluble fiber supplements can include glucomannan and this can help you to stay fuller for a way longer period of time. It is also a very good option if you want to lower your blood sugar. Taking fish oil supplements can also help you to get a solid dose of Omega-3 as well. This acts in the same way as fatty fish, so make sure that you keep that in mind if possible. it’ll help you far more than you realize.
Drink Green Tea
If you are a fan of green tea, then you should know that it is actually one of the healthiest drinks on the planet. The great thing about green tea is that it is very low in calories, but it is full of antioxidants and nutrients. You should also know that antioxidants like this can help you to fight any free radicals that might be in your body. It’s these free radicals that can increase the rate at which you age, and it can also put you at an increased risk of disease. Studies have shown that those who drink green tea live longer and they also have a way lower risk of type 2 diabetes. If you are not a fan of green tea, then you should know that there are other options out there that can benefit you just as much. One of them is black coffee, which you’ll learn more about below.
Drink Black Coffee
Studies have found that over 160 million people in the US drink coffee on a regular basis, but two out of three have some kind of sweetener. This could include sweetener, sugar, cream or milk. You could be adding way more calories to your diet without even realizing it, so make sure that you do what you can avoid this where possible. Having sugar in your coffee may also cause you to crash from the sugar boost that you’re getting, which will negate the energy-boosting benefits of your coffee. This is the last thing that you need, so try and go without anything extra if you can. Drinking high-quality coffee will help you here, as it tastes better black. Using whole beans instead of instant coffee will also give you the rich taste that you may be missing by not using cream or sweeteners, so keep that in mind if possible.