NUTRITION FOR THE BODY ~ NUTRITION FOR THE SOUL ~ STELLIBELL LIVING TOOLS
Often when we talk about nutrition, most of us think - boring. We think that we have to live on salads and veggies, but that is far from true. I sometimes have a small salad with dinner, but I very rarely have them for lunch. I get tired of lettuce. Eating nutritional foods should be fun and filling. We will find out what foods you like and find healthy versions or similar alternatives to that.
When I was addicted to food and sugar, I didn't think about what I was feeding my body. The surge for sugar was too strong. But as I started eating healthier and my addiction slowly went away, I started realizing what kind of food I had been stuffing my body with. The food I had been eating had been harming my body and not providing any nutrition at all.
Sugar is as strong as any drug out there, so it's so difficult to break that habit and to even care of what you are eating at the moment. If someone would have told me to focus on healthy foods I wouldn't have known how to break that habit and I wouldn't have thought that it would have been possible to focus on healthy foods. But I will share my learnings with you to help you get there.
It can be difficult to know what to eat when everyone is telling us different things and giving us different directions. There seems to be a new diet announced every week, which promise us fast results. But there is only one way you should be eating, and that is wholesome foods. Wholesome foods are foods that are unprocessed and unrefined, or processed and refined as little as possible, before being consumed. I like to explain it as foods that either grew out of the ground, or who has a mother; meats, vegetables, fruits, whole grain, nuts and legumes. It's that easy. No complicated rules to follow.
So what should you eat? Here are the easy guidelines you should follow
The less ingredients a food has the better it is. Think clean!
Fat is good! It only becomes bad when it's combined with other ingredients in processed foods like chips, cookies, fast food etc. Make sure you add a healthy fat (avocado, nuts, olive oil etc) to every meal.
When you stick to eating wholesome foods, you don't have to set rules like not eating sugar or carbohydrates since they are naturally clean. This lifestyle is focused on what you can eat vs. focusing on eliminating foods.
This is what you should eat
- Beet greens
- Bell peppers
- Bok choy
- Brussels sprouts
- Collard greens
- Green beans
- Green peas
- Mushrooms, crimini
- Mushrooms, shiitake
- Mustard greens
- Olive oil, extra virgin
- Romaine lettuce
- Squash, summer
- Squash, winter
- Sweet potatoes
- Swiss chard
- Turnip greens
Eggs & Dairy
- Cheese, grass-fed
- Cow's milk, grass-fed
- Eggs, pasture-raised
- Yogurt, grass-fed
- Whole wheat
- Brown rice
- Coffee (just make sure you don't drink too much caffeine)
- Natural flavored water
- Seltzer water
This is what you shouldn't eat
- Fast food
- Corn chips
- Microwave popcorn
- Pancakes and waffles
- High sugar dressings
- Frozen meals
- Fried foods
- Fruits in syrup
- Cereal and energy bars
- Sugary yogurts
- Soda (light or full soda)
- Sugary juices
- Coffee drinks
For easy access when planning your weekly menu and grocery shopping, download the Eating Guide in PDF format.From now on, if you are at the store and you are wondering if you should buy a product or not, refer to this list. If it's not on the list, don't buy it! If it's not at home, you can't buy it.
Bacon wrapped shrimp - what's not to love? And it's perfectly clean and healthy.
Counting calories if not a way of life. If you know what portions you should eat, you will be able to enjoy food without constantly thinking about the calories.
What vitamins do you need, and how much? What foods include the most vitamin?
It is crucial you eat healthy fats - your heart needs it and it will keep you full, which is going to help you stick to your new lifestyle.
Research shows that mindful eating helps with the development of healthy weight management and maintainable eating habits. It helps us make long-term improvements in our health, as well as improve our psychological well-being.
Are organic foods safer or more nutritious? I believe they are, but it's not necessary to buy all products organic. Organic foods are expensive, so it's beneficial to know which products to buy organics.
The 80/20 principle is a lifestyle that can lead to sustainable weight loss and weight maintenance.
Depending on your goals, there are small changes you can make to see the results you want. For example if you have a lot of weight to lose, you might want to focus on Low Carb High Fat (LCHF) eating in the beginning.
It’s not possible to get rid of a habit, or stop bad habits, because any habit you create tends to stay programmed in the mind forever. That doesn’t mean, however, that we’re destined to perform our bad habits for the rest of our lives.
You are now in the process of going through the certification and learning how to get healthy, and next you will be able to help family and friends. Giving health is a life changing gift to someone.