healthy nutrition | | Epi Life Coach

Healthy nutrition, balanced weight, correct lifestyle, health and well-being are all linked together. Here are some tips to follow a healthy diet including a healthy lifestyle for health and for psycho-physical wellbeing.

HOW?

For physical well-being and daily caloric needs, it is better not to concentrate the calories only in the two main meals (lunch and dinner), but it is good to consume 5 meals a day, starting from an abundant and rich breakfast, then having a snack before lunch and a snack before arriving for dinner. Divide the daily caloric needs into 5 meals (breakfast-snack-lunch-snack-dinner), ensures a fair balance between food and energy expenditure.

It takes 30 or even 20 minutes a day of fast walking to feel better. To stay healthy and to keep fit, however, it is good to enroll at the gym or practice constant physical activity at least 3-4 times a week.

The basic rule throughout the year is to drink at least 1 and a half liters of water a day. Obviously, in summer it is even more necessary, given the high temperatures and the risk of dehydration of the body. Because of sweating so much, in fact, our body needs fluids. For the daily diet are therefore banned carbonated drinks and full of sugar, energy drinks or alcohol.

For a healthy diet, fruits and vegetables should never be lacking in the daily food intake. To avoid mistakes in the choice, just follow the colors of nature and preferably choose seasonal fruit and vegetables trying to vary as much as possible. The palate needs different sensations, desire for freshness and lightness.

Although it is the culinary option most chosen by many, fried dishes are really a bad friend for the body, and for your overall health. Whether it is fish or vegetables, meats or sweets, fried food is to be banned because it weighs down and overloads the body with fats and creates digestive problems.

Maintaining the right feeding times is essential for not accustoming the body to impromptu meals and frequent snaking. Nervous, greed or out of boredom hunger are the first symptoms of a wrong diet, in which you feel the need to resort to unhealthy foods or high calorie delicacies. Establishing and maintaining set times for the 5 daily meals helps maintain normal metabolism.

Preparing meals or snacks, alone or with company, must be a pleasure for the body and mind. Give importance and particular attention to the foods that are chosen for the daily diet and the “act of cooking”, brings wellness and makes living the kitchen and eating as if they were a real moment of well-being.

In conclusion

Eating well is synonymous with physical and psychological balance. You feel lighter, you feel better during daily activities (especially when you work), you tend to be more awake (typical is the post-lunch), the health benefits and the extra pounds will be just a distant memory.

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Tito Rabat

Apart for being a busy IT executive, Tito has a passion for cooking for friends and family and is a first class wines connoisseur.

Read other posts from Tito Rabat

Sugar is the biggest challenge most of us face in choosing a healthy nutrition diet. Even after experiencing the negative effects of sugar consumption on health, the idea of reducing or eliminating sugar consumption may seem impossible.

Removing sugar from our diet is easy with the nutritional support of whole foods and a wide range of natural sugar substitutes. When sugar is removed from your diet, and the sugar cravings are gone, your body will restart with a balanced health. Without sugar, your immune system will be stronger, your energy and moods will be stable. Below, we will discuss the best ways to get rid of sugar cravings if you have consumed too much sugar and you’re now addicted to it.

Tip #1

“Eat sweet vegetables and whole fruit instead of processed sugars”

The best whole foods are fresh and ripe fruits. When they are consumed, natural sugars are accompanied by the correct combination of enzymes, minerals, vitamins, and fibers that your body needs for healthy digestion. Natural sweet vegetables such as gooseberries, shepherds, and carrots have the same advantage. When eaten regularly, it will give a sweet taste and can help reduce sugar in the blood.

Tip #2

“Get enough protein”

You need to eat a balanced diet including fat, carbohydrates and proteins. If you suffer from sugar craving, add more protein to your diet. Increasing protein intake helps the body function properly. You can get proteins from different sources. Not only do you have to eat chicken breasts. Beans and chickpeas are excellent sources of protein too.

Tip #3

“Limit your intake of carbohydrates”

You have to reduce the number of sugary foods you eat. You have to eat fewer cakes, cookies, candy, ice cream, white bread and other flour food. If you want to eat carbohydrates, consume more complex carbohydrates such as whole grains, vegetables, legumes, etc. These complex carbohydrates are digested very slowly and do not cause the blood sugar levels to increase.

Tip #4

“Do not skip meals”

When you have weight loss goals, skipping meals seems to be a good idea, but feeling hungry is the worst thing you can do if you want to get rid of sugar craving. Make sure you eat healthy food and do not try to skip meals if you want to get rid of sugar cravings.

Tip #5

“Reduce your intake of snacks”

The act of eating sweet snacks will only lead you to consume excessive calories, therefore, stop eating snacks while you are at work or while watching TV or even while you’re in a conversation. Just stop eating snacks no matter what you’re doing. Focus on eating just 3 balanced and nutritious meals a day. If you want to stop the craving for sugar, there is no better time to start than today. Go to your kitchen and take out every processed sugar products there. Take them out instead of eating them. Start adopting healthy nutrition habits today and by tomorrow, it will have a positive impact on your health. Do not allow your cravings to sabotage your search to become healthier.

Let me know in the comments below.

I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the “Conversation”. As always, thanks for popping in and see you soon.

Sarah O'Connor

Sarah is part of the Team ELC and she helps people discover what makes their life happy, meaningful, and full of ease. She is a writer, meditator and loves painting, an art she happily gets to practice a lot in her spare time.