5 tips to maintain a healthy and consistent diet plan

Certified Health coach share five effective tips that will help you to improve your eating habits and create a new healthy approach keep consistence and change your diet in less than one week.

If you’re trying to adopt a healthy relationship with your body you must maintain a consistent healthy eating habits and consider diet plans rich in fiber, vitamins and minerals.

To create a healthy lifestyle you must adapt your daily basis, if followed consistently these five tips guarantee to change your eating habits in one week, create a menu rich in protein, fats, fruits and vegetables, there’s many benefits to maintain a well balanced diet such as boost the metabolism, hormones and improve overall well being.

In 2013 the U.S. center for diseases control and prevention published on Live science a research on the consume of fruits and vegetables highlighted a statistic with a total of 323,000 American adults in all 50 states, surprisingly as it may sound only 13% of the American adults meet the criteria of healthy eating habits.

A diet poor of fruits and vegetables can lead to depression, systemic inflammation, obesity and varieties of chronic diseases.

Two years later Huffpost reported that younger Americans embraces a healthier eating options, implies that the millennium’s folks are contributing for a healthy conscious approach on grocery stores, restaurants and convenience store, as they are looking for different ways to improve body’s chemistry.

Yet a high number of adult Americans have difficulty to maintain an organic diet plan or even hire a health coach.

Rusiane Almeida Certified Health Coach and holistic therapist translated and reviewed these five healthy tips that will facilitate the consistence of your diet plan on your groceries list. The goal is to bring organic quality of food to your table with a simple healthy tips also help you to make assertive decisions towards your health, develop new eating habits and maintain your nutritional chart.

So, are you ready to embrace healthy organic diet?

1. Always choose raw vegetable

Develop the daily basis habits to introduce a new raw vegetable menu on your table, if this is your first experience you may find it challenger but you can commit and prioritize an organic diet.

Reinforce protein such poultry, seafood and meat add the healthy benefits of phytochemicals, vegetable such as broccoli, cabbage, asparagus.

The humans body’s genetics depends on plants, there’s no life without plants.

Vegetables are excellent source of nutrients to strengthen the immune system, integumentary system and circulatory system.  

Avoid and reduce frozen, baked and cooked vegetables, keep it colorful the amounts of nutrients on your plate must be superior than the amount of carbohydrates.

Learn 5 minutes cooking tips on raw vegetables

Add 1 tablespoon coconut oil 1 tablespoon olive oil, garlic, onions salt and peppers, choose healthy ingredients that will enhance the natural flavors of vegetables, not to mention that is easy to cook even if you have an active lifestyle and boom appetite.

2. Stay away of sauces

If your goal is to improve and benefit your health avoid mix vegetable with ketchup,mayonnaise, mustard, ranch, blue cheese and sauces… Stay away of condiments of high fructose syrup and sodium you better off substitute sauces with olive oil or grape seed oil.

Sauces contributes to a poor digestion, acidity, gases, high blood pressure, diabetes and several diseases related to the circulatory system.

Eliminate from your cabinets packages of sauces and shelf-life preservatives. Keep the vegetables fresh substitute for fresh tomatoes and roots such as turmeric and ginger, which is very practical when comes to reverse inflammation in the body and efficiently to support the circulatory system.

3. Learn how to choose your vegetables

Keep up with your greens, choose your vegetables based on your 4 senses, respectively through touch, smell, sights and taste. Remember that palate is the last sense during tasting.

Stop buying fruits and vegetables during the mature stage, which will be easily thrown away, give the preference for the green tonality, choose early products on the market, your vegetables must always be mature in your home environment, keep always fresh on your table.

If the vegetables are missing the tonality decrease the texture and the nutrients, review the nutrition components.

Enzymatic breakdown on vegetables leads to carbohydrate content, increased mainly after cooking. Yes, carbs do convert into sugar, the mistake on many diet plans are choose poorly the vegetables and on top of that overcooking the vegetables.

Important details to observe on your plate beside keep fresh nutrients, check the carbohydrate avoid high glycemic intake that contribute mainly to weight gain.

4. Consider your four stages of food processing and embrace your body’s physiology

It’s time to kill the illusion about food, the main requirement for a healthy eating habit is discipline. Remember that nutrition is a topic that people love to complicate according with their differences, vegan, Paleo, Mediterranean etc.

Always review your best diet approach and keep it well  balanced, during the four stages of processing food in the body you must focus mainly on your inner self and well being. Avoid mixing over three sides, protein, carbs and vegetables and overwhelm the digestive system.

Learn to appreciate food as a hobby don’t eat to satiate stop eat big portions and find your balance between eating and digestion.

Example of balanced diet: small portions appetizer (soups, stew, canape, salads). Small portion entree proteins and 1-2 sides of vegetables and dessert: small portion fruits and dark chocolate. You can complement with your favorite vegetables and bon appetit! Keep it healthy.

5. Eliminate genetically modified foods from your diet

The World Health Organization discuss food safety with topics such as bacteria, plants, virus, animal DNA, hormones etc. GMO’s foods are responsible for weakening the immune system and develop several diseases, the products are easily accessed on the groceries stores and food market, usually coast cheaper than farmers’ organic products.

More farmers are labeling their products non GMO’s to avoid any distinction consciously and unconsciously people continues buying GMO’s food in daily basis.

The GMO’s fruits and vegetables are well known by their unrecognizable tastes size,texture, color, 3D stamps from the pharmaceutic companies, frozen products, and canned products.

Choose quality of products on your table, look for a positive results on your overall health and develop a consistency towards your healthy lifestyle.