VitaminsConsume plenty of fruits and vegetables at least six+ portions every day to ensure the body absorbs essential micronutrients, vitamins, minerals, phytochemicals, and fiber. A golden recommendation is to count the fruit and vegetable colors instead of calories. Eating the food rainbow is an ideal way to get a variety of vitamins.
Red foodsThese foods contain phytochemicals and help reduce the risk of diabetes and heart disease. These include:
- Red peppers
- Red onions
Orange and yellow foodsThese are packed with Vitamin A and Vitamin C to promote healthy skin and vision.
- Sweet potatoes
Green foodsThese are high in Vitamin K, antioxidants, and folates highly beneficial to bone health. These include:
- Green grapes
- Brussels sprouts
Blue and purple foodsThese contain antioxidants that help with heart disease and protect the body’s cells. Included are:
- Purple cabbage
White and yellow foodsThese have anti-inflammatory properties that support the immune system. White foods include:
- White beans
Organic coffeeThis type of coffee is high in antioxidants and phytonutrients.
Cut Back On Refined Sugar and FlourAdded sugars and refined flour have none of the essential fiber and micronutrients the body needs to feel full. Whole grains are fiber-rich. This helps increase feeling full and satisfied, which helps block sugar cravings. Go for whole wheat flour instead of refined flour. Limit sugar intake by using the natural sweetness of fruits. Add fruits to meals to increase the sweetness if necessary.
Plenty of WaterDrinking half of an individual’s body weight is essential each day. 10-12 ounces of water before a meal will help increase full satisfaction and make an individual more aware of the body’s hunger cues. Golden suggestion, use a reusable water bottle can help keep track of water intake throughout the day.
12/12 Meal ScheduleSchedule the three main meals within a 12-hour window to avoid snacking throughout the day. The body needs to rest, digest, and reset between meals and overnight.
Stop Eating 3 Hours Before SleepingThe body’s metabolism starts to slow down around 7-8 p.m. Research shows this timeframe falls in line when the body starts to tire and wind down. Allow the body to rejuvenate cells instead of wasting energy on digesting calories that don’t get burned for energy while sleeping.
Daily Physical ActivityDaily exercise contributes to overall health and longevity. Regular exercise can help in the treatment of chronic illnesses and the prevention of cardiovascular diseases. Every day try to complete 50-60 minutes of low-impact physical activity, and 15-20 minutes of moderate-high intensity cardio. Each week make two of the 20-minute workouts to strength training.
After Workout SnacksRecovery snacks 15-minutes after a workout will help keep cravings down. These include a healthy carbohydrate, lean protein, and healthy fat. 1-2 hours after a workout have the next balanced meal.
No Devices With MealsElectronic devices distract from the body’s natural hunger cues. Screens should be put away during meals to pay attention to the food and proper consumption. Watching TV or scrolling through social media has been shown to increase calorie intake.
Plenty of SleepSleep deprivation alters the body’s hormones that control/regulate hunger cues. When the body loses sleep, the body begins to crave more food more often. Even after the body has had the necessary nutrients. A golden recommendation is to develop a relaxing nighttime routine that will enhance the length and quality of sleep. The goal is for 8-10 hours of sleep a night.
Stress ReductionIncorporate stress-reducing activities into a regular routine. Constant stress on the body can contribute to cardiovascular disease. Activities help take the mind off thoughts, memories, and events that cause stress and worry. These include: