Transforming Your Diet

February 23, 2021

Dieting is hard. And confusing, And frustrating. And overwhelming. Did we mention it’s hard?  But a healthier diet can result in numerous benefits including reduced cancer risk, better heart health, a happier mood, improved gut health, weight loss, etc. 

This is why at Salus Lifestyles we believe in simple and efficient long-lasting lifestyle changes. Instead of making big changes, it’s easier to start with small changes that will have a large impact. 

Step 1: Eat more mindfully.

In a world that’s always in a hurry, our most important step for changing our diet, and relationship to our food, is to slow down. The amount of food you eat and how hungry you are is controlled by hormones in your body. These hormones send signals to your brain telling it that you are hungry or full. The only problem is that it takes about 20 minutes for your brain to receive these messages, and by that point, you might have already over-eaten. Studies have also shown that slowing down allows you to truly enjoy your food!

Step 2: Make ½ your grains whole.

You can easily change your diet by swapping that refined white bread for whole wheat bread, or other grains such as pasta, tortillas, rice, oats. Refined grains have been linked to weight gain, health problems, and cancer. Whole grains on the other hand are full of fiber, Vitamin B, and other minerals such as zinc! 

Step 3: Swap in Greek yogurt.

Whether you eat normal yogurt or not, Greek yogurt is a great substitute for any snack. It’s high in protein, which will keep you fuller for longer, and lower in carbs.

Step 4: Eat eggs for breakfast.

Consuming more protein, in general, is good for your health. When eaten for breakfast it can keep you fuller for longer throughout the day. Eating eggs for breakfast can provide your diet with an adequate amount of protein that is usually missing in typical breakfast foods, keeping you fuller for longer, and providing major benefits for your health

Step 5: Drink enough water.

Drinking more water throughout the day can have an incredible effect on your health and diet, and it isn’t that hard to do. Start by replacing everyday beverages with water to reduce caloric and sugar intake. Drinking enough water can keep you hydrated and can even slightly increase the number of calories you burn every day.

Step 6: Try one new healthy recipe a week.

Again, we’re going for lifestyle changes. Small and simple. Trying to convert the recipes we typically use to healthier recipes can be really daunting. Start slow and try a new healthy recipe once a week. If you liked the recipe, add it to your meal routine until your recipes are transformed. ‘

Step 7: Replace your favorite fast food meal.

Eating out doesn’t necessarily mean unhealthy! Swap out your go-to fast food meal for a healthier alternative.

Step 8: Cook at home more often.

Try to make a habit of cooking at home, as opposed to eating out. While there are yummy nutritious swaps for your favorite burger or pizza by going to a different restaurant, you never know what could be even yummier and better for you by eating at home. Cooking food for yourself ensures that you know exactly what is in the food. Cooking food at home could also provide you with leftovers, a fun bonus! And lastly, eating at home is typically better for the budget. 

Trying to completely change your diet in one night could be disastrous. Instead, try to incorporate some of these small and simple changes into your diet for lasting habits. In doing so, your success for a healthier lifestyle grows! 

Salus Team

Have any of your own tried and true diet lifestyle changes? Let us know in the comments what we missed! 

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