This is a quick, down and dirty list that you can easily incorporate to help you achieve your goal of eating better. You can even do a little bit everyday over the next few months and would have accomplished a ton. Ok, let’s get down to it.
#1 (or day 1): If you haven’t already done so, clean out your pantry and get rid of the junk. Replace boxed meals with fruits and veges (for the week, this helps wasting money due to spoilage), beans such as lentils, soybeans, chickpeas, etc, and whole grains like amaranth, quinoa, brown rice, etc. I know what your thinking, boxed meals save so much time and energy. How about designating two or three days a week as cooking days. Prepare all meals on those days so that all you have to do is take them out and warm them up. Preparation is just as important as what you eat.
#2: Replace your regular lattes and coffee with herbal drinks, green tea, fresh fruit and vegetable juices. If giving up coffee completely is hard to do (although many people remark how they feel better without it), then try restricting your consumption to one cup of organic coffee per day.
#3: Boost your intake of EFAs (Essential Fatty Acids). EFAs (also known as omega oils) are obtained from food and converted into substances that keep our blood think, lower blood pressure, decrease inflammation, improve the function of our nervous and immune systems, help insulin to work, enhance our vision, coordination and mood, encourage health metabolism and maintain the balance of water in our bodies. Does quiet a bit for our bodies. Have at least one serving of oily fish today, and several more this week (preferably fish that is sustainably farmed). Start taking flaxseed oil supplements, and throw lightly toasted or raw seeds and nuts into pastas, casseroles, breakfast cereals and salads. Some other sources of EFAs are pumpkin seeds, flaxseeds, sesame seeds, and hemp seed oil.
#4: Increase your antioxidants. they protect your cells agains the effects of free radicals. Free radicals are molecules producers when your body breaks down food, or by environmental exposure to substances such as tobacco smoke, toxic chemicals or over exposure to the sun’s rays and radiation. Have at least five servings of brightly colored fruit and vegetables today. Start by making an antioxidant salad, with berries and other fruits, dark green lettuces, spring onions, toasted walnuts and some calcium-rich feta cheese.
#5: Start taking a good multivitamin and mineral pill. If you are under stress, add a B complex pill and if you smoke or need some help with detoxing, try additional vitamin C in ester C form.
#6: Increase your whole grains. Eat as many different grains as you can and try to incorporate them into your diet.
#7: Introduce as many dried beans and peas as you can, and enhance their effect by adding a little water and putting them on the window sill to germinate – their shoots are marvelously nutritious.
There you have it. Just making one of these changes each day will put you well on your way to having great health, feeling better and even looking great.