Eating healthy is forever getting more difficult. You’re on the run and grabbing food when you can. You are trying to keep a healthy diet while taking care of every other aspect of your life. It’s not easy, and just when you think you might have it figured out a new study emerges telling you to eat this not that.
At EraseDisease.com, we believe you have the power to change and influence any aspect of your life, including your heart health. And a large part of heart health is diet. I came across a great article this morning on The Huffington Post regarding this exact topic: maintaining healthy eating habits in a crazy world where nothing is static and everything is constantly in motion.
1. Serve your meals on smaller dishes. If you don’t have any, go out and buy some. Studies have shown that when people eat food from a large bowl or plate, they both serve and eat much more. When people eat from a crowded 8- to 9-inch plate, they eat less. It’s not that they run out of space to put more food; it’s that their brains actually perceived it as more food, which in turn makes them feel sated.
2. Keep your proportions right. Divide your plate in quarters. Visualize your plate (8- to 9-inch, don’t forget) as being divided into quarters. Take two of those quarters — or 1/2 the plate — and fill them with vegetables and some fruits you like. Another quarter is for your protein (this can be meat, poultry, fish and seafood, tofu, beans and legumes, eggs, dairy, etc.). The last quarter is for your grains, nuts and seeds (think quinoa, farro, bulgur, brown or wild rice, almonds, walnuts, pecans, pine nuts; pumpkin, sunflower, and sesame seeds.) Of course in actuality there will be some combining and blending such as in pasta dishes, soups, and casseroles. But the key is to maintain this mental apportioning when you prepare your meals.
3. Opt for color. Vegetables get their colors from natural chemicals called phytonutrients. The more color on your plate, the bigger cross range of healthy compounds in your diet. As an added bonus, fruits and vegetables are full of fiber and bulk, so they fill you up and tend to be low in calories. Here’s a tip: Go for a minimum of three colors on your plate. If you already have three, make it four.
4. Quash unhealthy snacking. Snacking habits are hard to break, and there are so many signals to our brains that urge us to eat. Most of us have triggers that tell us it’s time to snack. You know who you are — a bored eater, an anxious eater, a sad eater. Often our emotions prompt us to feel like we are hungry. Sometimes our brain just sends a signal to our stomachs that we want to eat (think of viewing a really enticing ad or photo of food). When you feel the need to snack, become mindful.
5. Eat like you mean it. There are two parts to this tip — the practical and the intangible.
I’d like to add another tip:
6. Supplements – Our heart healthy supplement with the key ingredient L-Arginine has worked wonders for so many of our happy, and heart healthy, clients. With the right supplements, your heart health can improve.