Intuitive Eating Principle #2
Honor your hunger. Hunger is not your enemy. Respond to your early signs of hunger by feeding your body. If you let yourself get excessively hungry, then you are likely to overeat.
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Tag: diet
Intuitive Eating Principle #1
Reject the diet mentality. The diet mentality is the idea that there’s a diet out there that will work for you. Intuitive eating is the anti-diet.
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Eat Whole Foods
It’s more a way of eating than a formal diet. You load up on veggies, fruits, whole grains, nuts, and low-fat dairy. You eat less fatty meats, butter, sugar, salt, and packaged foods. Many studies have found that this diet can help you live longer and protects against heart disease, cancer, Parkinson’s, and Alzheimer’s disease. Researchers believe one way it works is by physically changing parts of your chromosomes linked to age-related diseases.
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It’s generally accepted that the folks in countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cancer and cardiovascular ailments. The not-so-surprising secret is an active lifestyle, weight control, and a diet low in red meat, sugar and saturated fat and high in produce, nuts and other healthful foods. The Mediterranean Diet may offer a host of health benefits, including weight loss, heart and brain health, cancer prevention, and diabetes prevention and control. By following the Mediterranean Diet, you could also keep that weight off while avoiding chronic disease. There isn’t “a” Mediterranean diet. Greeks eat differently from Italians, who eat differently from the French and Spanish. But they share many of the same principles.
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Diet and exercise habits help people maintain a healthy body weight, which the Circulation study defined as a body mass index between 18.5 and 24.9. Obesity is associated with chronic conditions including Type 2 diabetes, cardiovascular disease and cancer, all of which can shorten your life. A 2018 study found that widespread obesity shaved a year off the U.S. life expectancy and is responsible for up to 186,000 deaths per year.
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Pistachios: One ounce of pistachios contain about 25 percent of your daily value of vitamin B6, a vitamin necessary for the production of serotonin and melatonin, hormones that help us get better sleep. Get your fill of B6 by consuming pistachios, along with a variety of foods containing vitamin B6 such as animal proteins like fish, chicken, turkey, pork, eggs and milk, along with whole grains and soy products such as edamame or tofu.
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Spinach: Spinach is a rich source of magnesium. In addition to being a muscle relaxer, research has also found that too little magnesium in your diet can make it hard to stay asleep. Fill up on spinach and other foods rich in magnesium like avocado, quinoa, bananas, nuts, seeds, beans and lentils.
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Four Best and Worst Longevity Foods
These four best and four worst foods simplify the Blue Zones food guidelines: Favor beans, greens, root vegetables, fruit, whole grains, nuts, and seeds. People in four of the five “Blue Zones” consume meat, but they do so sparingly, using it as a celebratory food, a small side, or a way to flavor dishes.
FOUR ALWAYS:
- 100% Whole Grains: Farro, quinoa, brown rice, oatmeal, bulgur, cornmeal
- Nuts & Seeds: A handful a day
- Beans, Legumes, Pulses: A cup of cooked beans / pulses per day
- Fruits and Vegetables: 5-10 servings per day
FOUR TO AVOID:
- Sugar-Sweetened Beverages: Empty calories
- Salty Snacks (Potato chips, Cheese doodles, etc): Too much salt and preservatives
- Packaged Sweets (Candy, Packaged cookies and sweets): Empty calories, preservatives, additives
- Processed Meats (Bacon, Sausage, Cold cuts): Linked to cancer, heart disease
Eat a Healthy Diet
Eating a healthy diet is really quite simple. Eat real food. If there is an ingredient list, it probably isn’t real food. Likewise, if it comes in a box, can, or jar it also probably isn’t real food. Real food looks like something you would grow in your garden or bring back from a hunt. If you can just do these three things, then you are 90% of the way to a healthy diet. 1. Don’t eat sugar. (This includes fruit juice, honey, maple syrup, etc.) 2. Don’t eat flour. (Flour, whether it be from wheat, rice, corn, or potatoes, is still just sugar). 3. Eat vegetables with every meal. (And by every meal I also mean breakfast!)
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Pistachios
These little green nuts are super high in anti-aging nutrients (like proteins, healthy dietary fats, copper, phosphorous, vitamin E, vitamin B6, lutein and manganese, plus antioxidants). And they have a major one up on other nuts — they come in a shell. According to a study published in the journal Appetite, subjects consumed 41 percent fewer calories when in-shell nuts are offered compared to those already shelled. So get crackin’!
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