Are you caught up in a vortex of fad diets? Nothing working?
Do you want to feel what true energy feels like? Be prepared to say goodbye to your 3rd cup of coffee and hello to a new you.
The key to an all encompassing balanced diet isn’t in the tricks, or the supplements, it’s in simplicity.
The truth of the matter is there isn’t a quick fix to balancing your diet. For the record, a hand-full of supplements every morning along with your bowl of cereal isn’t exactly considered a healthy sustainable habit.
When my clients approach me with the latest diet revelation, I encourage them to adhere to the rules of the diet to figure out for themselves whether it fits their lifestyle or not. More often than not, it doesn’t.
As a professional, I rely on the K.I.S.S. principle (Keep It Simple Stupid) when it comes to coaching diet and exercise.
For the sake of KISS, here are the 6 most important ingredients you need in your diet for your health to flourish.
1. Eat Real Foods
Eat whole, unprocessed foods, as close to their natural
state as possible. Ex: Eat from mother-nature’s playground; earth, sky and sea. The less processing, the more nutrients the food will retain.
2. Water Is Your Best Friend
Drink water! Your body is roughly 80% water. Therefore, hydration is very important for many factors, such as: Increased recovery rate from a workout, healthier looking skin, increased cellular production, healthier kidneys, regulated bowel function, and yes, drinking more water increases our bodies ability to burn fat too!
3. Eat More Carbohydrates
Fruits and vegetables (lots of vegetables) should be your main source of carbohydrates instead of the all too prominent grains.
You can get much more fiber, vitamins and powerful antioxidants from fruits than you can with grains.
In addition to the insurmountably large amount of vitamins and minerals that are in vegetables, they also contain something called phytochemicals that are essential for optimal bodily function.
One major pitfall to eating a diet of mostly meat-derived proteins and grains is the increased acidity of the blood. Increased blood acidity = reduced bone strength and muscle mass, not to mention a ripe environment for carcinogenic cells to thrive.
Vegetables and (some) fruits provide an alkalinizing (opposite of acidic) effect on the blood, while proteins and grains have an acidic effect on the blood. The goal should be to balance the acids with alkaline-rich vegetables and fruits.
To maintain a balanced PH:
– Eat at least 2 servings of vegetables per meal
– 1 serving of vegetables = 1 medium sized fruit, ½ cup of raw chopped fruit of vegetables, or 1 cup of raw leafy vegetables
– This should pan out to 10 servings of veggies/day (since they have 5 meals/day)
By developing the habit of having vegetables with every meal, you’ll be much more likely to get the full 10 servings of cancer-fighting, free-radical-destroying, acid-neutralizing, micronutrient-rich power every day!
Protein helps keep you full and burns fat too. You can think of protein as food that helps replace all of the worn down cells, and replaces them for muscle & tissue repair/growth.
When you eat protein a hormone called glucagon increases. Glucagon help decrease what I like to call ‘spare-tire syndrome’.
Think of glucagon as the opposite to Insulin. When the blood sugar levels are low, glucagon is released and the liver is told to break down stored energy (glycogen = stored carbs) and turn them into readily available energy (glucose).
Glucagon also frees up fatty acids from their stored state in adipose tissue (spare tire, or fat) and uses them for energy.
SO in summary, eat protein.
How Much? – Moderate amounts of high quality protein at each meal.
Since protein is an important building block of muscle and you need muscle to support that great looking frame of yours, it’s best to choose from free-range chicken, grass-fed beef and make sure they are hormone and antibiotic free.
If you are a vegetarian or Vegan, you have the choice of sprouts, hemp, pea and rice proteins.
High fiber foods helps appetite control, eases digestion and controls blood sugar spikes in your blood by slowing down digestion.
Some commonly known foods that are high in fiber include veggies!
Especially the dark green ones like Kale, spinach, broccoli and swiss chard.
Fats play a major role in the function of your body. Your cell membranes are made up of fat, a specific type of fat called phospholipids. If you were to cut out the fat from your diet, your cells wouldn’t function nearly half as well as if you had some form of dietary supplementation of fats.
Fatty acids coat our nerve cells with something called myelin – making dietary fat essential for nervous system communication.
Dietary fat helps you transport and absorb fat-soluble vitamins A, D, E & K, which help with bone health and growth, tooth development, immunity and cell growth, prevention of heart disease and certain types of cancers, blood clotting, and help produce proteins for the blood, bones and kidneys. Just to name a few.
Dietary fats help control hunger by keeping you full because of their slow emptying process from the stomach.
Some healthy sources of fat intake include: nuts, seeds, organic eggs, wild fish or fish oil, virgin coconut oil and olive oils, avocados, etc.
From cellular recovery to reducing joint and muscle inflammation, to helping with appetite control, and balancing hormones, fats are the key to a healthy diet.
Start by applying the 6 K.I.S.S principles to your diet and prepare yourself to feel the benefits. The secret to a healthy balanced diet is eat real food!
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