What we choose to put in our bodies each day is the key to how we look and feel. The foods we eat are essential to helping our bodies fight inflammation, build resilience against stress, and prevent (or lower the risk of ) type 2 diabetes, heart disease, metabolic syndrome, obesity and even certain cancers.
What to eat:
- Mediterranean/plant-based diet: Hundreds of studies show to this to be one of the most effective eating plans to help prevent a variety of chronic diseases and promote a high level of vitality and overall longevity. The Mediterranean style of eating is naturally rich in antioxidants, which have anti-aging and disease-preventing benefits. Focus on eating a rainbow of colors every day to achieve optimum antioxidant power!
Here’s a few of the preferred foods to eat in the Mediterranean diet (print out a PDF of the Preferred Foods and hang it on your refrigerator):
- Sweet Potatoes (1/2 cup)
- Brown or Wild Rice (1 cup)
- Broccoli, Kale or Spinach (1 cup)
- Berries (1 cup)
- Chicken or Turkey Breast
- Wild Salmon
- Eggs (3 Eggs)
- Low-fat Cottage Cheese
- Olive Oil
- Coconut Oil
- Nuts and Seeds (1/4)–Almonds, Walnuts, Macadamia Nuts, Pecans, Pistachios, Pine Nuts
- Flaxseed Oil and Seeds
Avoid refined carbs and fried or partially hydrogenated foods. Be mindful of animal proteins and sugar levels and focus on foods that are rich in fiber, healthy fats and antioxidants.
How to eat:
- Head first, body second, emotions last. When your mind is fed well by eating real, healthy food–and not skipping meals or snacks–your whole body is in a state of greater hormonal happiness.
- Portion minded (read more about portion control).
- Systematic lower calorie consumption. Your body chemistry will “adjust” and begin to want healthy foods over the junk. For example, instead of snacking on a giant bag of potato chips, consider crunching on some celery topped with almond butter or peanut butter.
When to eat:
- Eat within an hour of waking. Don’t skip breakfast–as tempting as it might be! You are much more likely to over eat later in the day if you don’t eat something within the first hour of waking up. Eating breakfast can even help improve your mood and give you the brain power you need to get through the day.
- Eat every three hours. Each time you eat, you stimulate your metabolism for a short period of time, which means that the more often you eat, the more you’ll increase your metabolism.
If you’re interested in following the eight-week “Get Your Awesome On!” eating plan, download the first meal plan and shopping list here: Meal Plan and Recipes – Week 1.