Healthier Lifestyle
Life is short, and you’d like to spend your time doing the things you love, but you also want to ensure an active future. You don’t want to waste your precious moments counting calories and tracking macros, but you do need to stay on top of your health. There are many different reasons people decide they want to eat right, from blood pressure to weight to gastrointestinal symptoms. Whatever the case may be, you need a simpler way to do it — one that doesn’t hijack your day.
What you need is a set of simple rules to follow so you don’t always have to look things up or write them down. The problem is, no one seems to be able to agree on which diet is the healthiest or best suited for your goals. Not to worry, while different fad diets have some wild things to say about nutrition, most dieticians and researchers agree on the following principles. To lower your disease risk and improve your overall health, try these four common-sense health hacks.
1. Ditch the White Flour (and Sugar)
If you’re gluten-free, white flour is an obvious no-go, but even for many others, it can contribute to a lot of issues. White flour is a refined carbohydrate — one that’s been stripped of all its nutrients — and behaves like sugar in the body. Sugar and refined carbs, like white-flour (found in pastries, bread, pasta, and more) will spike your blood sugar, but just won’t keep you full. It can contribute to the risk of type 2 diabetes, hypertension, obesity, and cardiovascular disease.
For a simple health fix with lasting benefits, try to replace at least half your refined grains with whole grains and ancient grains. Try gluten-free pancake mix made with buckwheat, salads with quinoa instead of croutons, or farro risotto instead of fettuccine alfredo. You can also swap white starches for other more nutritious options, like roasted sweet potato or cauliflower. Replacing some of your carbs with nutritionally dense veggies can even help you lose weight.
2. Eat Plenty of Lean and Plant Protein
To stay fuller longer, build strong muscles and bones, and avoid common health issues, choose lean proteins. Popular options include poultry, like chicken and turkey, all kinds of fish and seafood, eggs, and lean cuts of meat. For plant-based eaters — or carnivores willing to try something new — tofu, tempeh, and seitan are all good options. You can also get plenty of plant protein from beans, like lentils, black beans, kidney beans, and edamame.
Don’t just think of protein as the big hunk of meat (or soy) that appears on your plate at dinner. To balance your blood sugar, stay full, and build healthy habits, include protein at snacktime, too. A smear of almond, cashew, or peanut butter adds a bit of healthy protein and fat to a piece of apple, banana, or celery. Add hummus (or any bean dip) to a handful of your favorite whole grain crackers or a plate full of your favorite dipping veggies.
3. Go Green
Nobody loves to eat their greens (except maybe Beyonce circa 2014), but choices like collards, chard, and spinach are super beneficial for long-term health. Dark, leafy green vegetables are an important source of nutrients like folate, iron, magnesium, and calcium, and vitamins A, C, and K. They’re also packed with antioxidants, which may prevent chronic diseases, and fiber, which can promote gut health, improve digestion, regulate blood sugar, support brain health, and more.
One fun fact about dark leafy greens: the vitamin K they contain plays a direct role in proper blood clotting. This role is so powerful that eating too many leafy greens can actually counteract the effects of certain blood thinning medications. Either way, it’s important to eat plenty of leafy greens, so if not salad, find foods that work for you. Air-fried kale chips with vegan cheese (made from nutritional yeast and cashews) are delicious, or try blending spinach into a smoothie.
4. Choose Healthier Fats
One of the very worst things you can do for your health is eat lots of saturated fats and trans fats. Both types of fats can contribute to the risk of obesity, as well as cardiovascular disease, diabetes, and cancer. Saturated fats are found in fatty meats and dairy products; tropical oils and certain baked and fried foods are also significant sources. Trans fats, which are often industrially produced, are found in all kinds of processed foods, fried foods, and commercial baked goods.
For a healthier diet, skip the pastries, reduce meat and dairy, and eat foods cooked in healthier fats, like olive oil and avocado oil. Though coconut oil has become quite popular in certain diets, it’s actually loaded with unhealthy saturated fat. Cook at home, when you can, so you can control the amount of oil and use as little as possible. If you like foods with crispier textures, invest in an air-fryer to get perfect buffalo chicken (or cauliflower) wings without all the extra fat.
Nutrition is Simple
With all the diet books, pills, powders, and other solutions on the market, you’d think getting healthy was rocket science. However, proper nutrition — food that promotes not just thinness, but true wellness — really isn’t that complicated at all. In general, most people should increase their protein and fiber intake, and make smart choices about carbs and fats. Get your sugar from whole fruits, not cookies, cakes, and candies, and don’t forget to eat your veggies.
