A Gradual Approach to Healthy Eating

A healthy diet is the most important component of overall health and wellbeing. Unfortunately, changing your diet can be extremely challenging.

It’s very rewarding in the short-term to eat unhealthy foods. It feels good to eat chips or a chocolate bar.

Broccoli feels good, but only when you look at yourself in the mirror six months in the future.

Change your diet and change your health for the better with these strategies:

1. Start with the end in mind.

What is your ideal diet? This is important to figure out before going to the next step.

Moving from your current diet to a ketogenic diet is very different than moving to a vegan diet.

◦ Do some research regarding which diets are healthy for someone with your current health status.

◦ Also, consider your food preferences. For example, if you love meat, a vegan diet would be quite challenging.

◦ See your doctor for advice.

2. Break the diet change into steps.

Start slowly. Massive change is usually too challenging to maintain. Give yourself several months, if necessary, to completely change your diet.

If you’re feeling even moderately uncomfortable, you’re going too fast.

Start with small changes. For instance, you might decide to cut back on processed carbohydrates and replace those calories with beans or lentils.

Keep moving the ratios in a positive direction until you’ve reached your goals.

3. Cut back on unhealthy foods.

You can’t just add in healthy foods. It’s important to limit the unhealthy foods, too.

Good foods add to your health, and unhealthy food steal it away.

◦ Imagine you eat three candy bars each day, but you only want to eat one. You could have 2.5 candy bars each day this week. Eat two the following week, and so on, until you’re not eating any at all. It’s slower than you might like, but it works.

◦ Make a list of all the unhealthy foods you regularly consume. Create a plan for minimizing their presence in your diet.

4. Consider your beverages, too.

Beverages can be loaded with calories and unhealthy chemicals. They’re easy to consume and don’t take up a lot of room in your stomach.

Drink a lot of water and satisfy your thirst that way. Wean yourself off unhealthy beverages slowly.

5. Find foods you enjoy.

If your new diet calls for nuts, find some nuts that you enjoy. If you hate cashews, don’t eat them.

If you love apples, but don’t like bananas, then don’t eat bananas. Look for options that fit your diet that appeal to you.

6. Understand that perfection isn’t necessary.

Is a couple of candy bars each week going to be a problem? Of course not. It’s not important to be 100% perfect to gain all the health benefits a diet has to offer.

If 90% of your meals conform to your diet, you’re doing extremely well. 80% is decent. 70% isn’t good enough.

◦ Avoid beating yourself up because you had an error in judgement or a weak moment.

What type of diet do you want to adopt? This is the important first step.

Slowly adapt your current diet to match your new diet. This can take several months to do effectively.

While it’s tempting to make rapid changes, they simply don’t work for the vast majority of the population.

Find foods you enjoy that support good health and keep your calories under control. That’s really the primary goal regardless of the specific diet.


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Cheers, Helene Malmsio

Related Reading: How To Learn Healthy Cooking guide

Why You Want Cauliflower on Your Menu

Cauliflower often gets a negative rap because it's associated with broccoli, and most of the time, kids don't like it.

However, cauliflower is low-calorie, has multiple health benefits, and is easy to add to different recipes. You can even disguise the taste!

Consider these benefits:

1. Lower cancer risk.

Research shows that cruciferous vegetables like cauliflower can reduce the risk of cancer.

* Cauliflower has several compounds that have shown an ability to make cancer less likely in humans. Don't miss out on this vital health benefit!

2. Potassium.

Bananas tend to get most of the attention for their potassium levels, but cauliflower is also a great source of this mineral.

Cauliflower has a high amount of natural potassium that can benefit your body. It is estimated that a cup of raw cauliflower can have 320 mg. of potassium.

* Potassium is important because it helps to help regulate your blood pressure and other body systems.

3. Vitamin C.

Oranges aren't the only food source of vitamin C. Even though cauliflower is white, it still has high amounts of this vitamin.

That same cup of raw cauliflower has an estimated 52 mg. of vitamin C.

* Vitamin C boosts your immune system and fights free radical damage inside of your cells.

4. Glucosinolates.

These compounds are found in cauliflower and may be responsible for its ability to fight cancer.

The compounds have sulfur in them and affect the body's detoxification system.

5. Other health benefits.

Cauliflower also has fiber, vitamin K, and vitamin B.

6. Diet benefits.

If you're trying to lose weight, cauliflower can be a blessing. It's a versatile vegetable that isn't starchy.

It can help you lose weight and feel full at the same time.

* Cauliflower doesn't have many calories, so you can eat it without worrying about your weight loss plans.

* You can modify many comfort food dishes to use cauliflower instead of potatoes or other higher-calorie items. One of the easiest diet changes is to switch to cauliflower instead of mashed potatoes. You'll still get a mushy, comforting plate of white fluff, but it'll be healthier.

* Another good diet modification is to make cauliflower rice instead of regular brown or white rice. You'll get more fiber and fewer carbohydrates. You'll also be able to trick your eyes into thinking you're eating white rice.

If You Need to Change the Taste

If you struggle with the taste of cauliflower, then it may be the sulfur compounds that are to blame. However, you can change the taste of this white veggie.

Try these techniques:

* Use a saute recipe and hide the taste with onions or garlic. Thyme and rosemary are also good options.

* Pepper and salt are classic ways to boost the flavor.

* Another option is to use dairy products such as low-calorie cheese or sour cream in your recipe to mask the cauliflower taste.

* Roasting or grilling cauliflower can make it sweeter.

Cauliflower can provide you with a multitude of health benefits. It's easy to cook and use in the kitchen, and it's inexpensive, so you can feel free to experiment with it.

Put cauliflower on your grocery list today and you can start reaping the benefits tomorrow.

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