Generally I live by the 80/20 rule (healthy/not as healthy), but it has taken me awhile to get as far as I am, and there will always be further to go. And I'm fine with that. My quest isn't to be a health freak. Just to eat what God gave us and enjoy it to the max, with the least damage to our bodies He gave us--while still enjoying other treats and snacks here and there too. (hence the 80%/20% "rule.")
First you need to assess where you are. Not to make you feel bad, but to understand where to start. Here are a few thoughts to think about....
Moderation & Variety
- Do you think certain foods are “off limits” (why or why not...do you know?)
- Think smaller portions.
- Do you get a variety of colors--therefore nutritional content?
- How much of your food do you get fresh? Frozen? Canned?
- How often do you eat out? Or eat processed food?
- Are your portions balanced: fat, protein, carbs?
- Do you have quick meal ideas or backup meals?
- What are your go-to snacks? Do you have a healthy variety/options?
The Process
- Listen to your body. Try to be an "Intuitive Eater" and eat when your body is hungry, to satisfy the hunger pain--don't over-stuff yourself.
- Eat breakfast, and eat smaller meals throughout the day.
- The digestive process begins when we smell the food. (smell of home-cooked meals)
- Be grateful for the food. Pause to think about it and show gratitude. Pray over the meal.
- Take time to chew your food . The more you chew a bite, the less your body has to work in breaking it down inside later.
- Your liver has two functions: 1. Break down fats. 2. Eliminate harmful substances. If the liver is to busy dealing with foreign ingredients, then it can maximize it's first task of breaking down fats.
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What really helped me... (steps to making progress)
1. Eliminate: get rid of the worst ingredients and junk that isn't needed--which take the liver away from it's primary function (the key = "not needed." If you need a candy bar every once in awhile or you go crazy, by all means keep something for your sanity).
2. Substitute: slowly substitute healthier versions of ingredients for familiar recipes. Don't do too much, too fast (see simple examples below). see substitutions list for ideas
- yogurt for sour cream
- half the amount of cheese called for
- apple sauce in place of oil in baked goods
- Real unrefined salt, instead of processed white salt
3. Experiment:
- try a new healthy recipe every so often, or exchange with a friend (ex: 1/wk or month)
- try different healthier cooking methods (braise or sautee in place of boil or fry)
- branch out: try a new vegetable and google a top-rated recipe, or try a new grain from bulk section
- try to find ways to sneak veggies into things (smoothies, soups, casseroles, bread--purees hide well)
4. Challenge: try to eat by certain guidelines for a certain period of time. (For me it was two months: dairy and gluten free, as well as processed-sugar free. And that would have been hard, had I not been slowly implementing changes and recipes over three years.) My Sister does healthy weekdays and then treats on weekends. Whatever your style...make a challenge at your level that pushes you a little, but still can make the journey fun and rewarding.
5. Empower: This is further along the process. And may people get overwhelmed at this point. If that's you, stop. For those that want to do more. You can try to do things by hand and from scratch...if practical. Don't kill yourself or go insane, but have fun if you have time and energy to try some things. You'll be amazed at how much more fun being in the kitchen is when you start to feel creative and empowered to make anything with what you have on hand. Not to mention feeling more "emergency prepared" in a simple way. (some from-scratch stuff I've done ended up, in reality, not being practical, so I most likely won't do those again. But I had fun trying and am realizing what is and what isn't practical for myself and family--in varying seasons and phases of life too.)
- Do you think certain foods are “off limits” (why or why not...do you know?)
- Think smaller portions.
- Do you get a variety of colors--therefore nutritional content?
- How much of your food do you get fresh? Frozen? Canned?
- How often do you eat out? Or eat processed food?
- Are your portions balanced: fat, protein, carbs?
- Do you have quick meal ideas or backup meals?
- What are your go-to snacks? Do you have a healthy variety/options?
- Listen to your body. Try to be an "Intuitive Eater" and eat when your body is hungry, to satisfy the hunger pain--don't over-stuff yourself.
- Eat breakfast, and eat smaller meals throughout the day.
- The digestive process begins when we smell the food. (smell of home-cooked meals)
- Be grateful for the food. Pause to think about it and show gratitude. Pray over the meal.
- Take time to chew your food . The more you chew a bite, the less your body has to work in breaking it down inside later.
- Your liver has two functions: 1. Break down fats. 2. Eliminate harmful substances. If the liver is to busy dealing with foreign ingredients, then it can maximize it's first task of breaking down fats.
-------
What really helped me... (steps to making progress)
2. Substitute: slowly substitute healthier versions of ingredients for familiar recipes. Don't do too much, too fast (see simple examples below). see substitutions list for ideas
- yogurt for sour cream
- half the amount of cheese called for
- apple sauce in place of oil in baked goods
- Real unrefined salt, instead of processed white salt
5. Empower: This is further along the process. And may people get overwhelmed at this point. If that's you, stop. For those that want to do more. You can try to do things by hand and from scratch...if practical. Don't kill yourself or go insane, but have fun if you have time and energy to try some things. You'll be amazed at how much more fun being in the kitchen is when you start to feel creative and empowered to make anything with what you have on hand. Not to mention feeling more "emergency prepared" in a simple way. (some from-scratch stuff I've done ended up, in reality, not being practical, so I most likely won't do those again. But I had fun trying and am realizing what is and what isn't practical for myself and family--in varying seasons and phases of life too.)
Other Thoughts...
Try to Shop Fresh and Local
If you have a garden, that's ideal. If not, try getting a tomato plant this year or a pre-made salsa garden pot. Next, the local farmer’s market, fruit stand or Community Supported Agriculture (CSA) group are great ways to get access to fresh, local produce (or form a co-op).
Water—a vital part of a healthy diet
Water makes up about 75% of our bodies and helps flush our systems of waste products and toxins. Yet many people go through life dehydrated—causing tiredness, low energy and headaches. Carry a water bottle with you or plan how to get eight glasses worth into your day. And try drinking lemon water in the morning at least 30 minutes before eating to give your digestive system with a clean start.
Caffeinated beverages, in particular, actually cause the body to lose water. Fresh fruits and vegetables, on the other hand, contain plenty of water and can help with hydration.
Plan Ahead
Healthy eating starts with simple substitutions, but can be aided more quickly by planning. You will have won half the healthy diet battle if you have a well-stocked pantry, a stash of quick and easy recipes, and plenty of healthy snacks.Plan your meals for the week by picking a few healthy recipes that you and your family like. If you have three or four meals planned per week and eat leftovers on the other nights, you will be much farther ahead than if you are eating out or having frozen dinners most nights.
Cooking ahead saves time and money, not to mention future stress. Try to cook one or both weekend days or on a weekday evening and make extra to freeze or set aside for another night. Challenge yourself to come up with two or three dinners that can be put together without going to the store—utilizing things in your pantry, freezer, etc.
