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7 Dietary and Lifestyle Changes For Improved Health

7 easy ways to improve your health clean eating

 

Hello friends! Welcome back to my healthy living series! I have been having a relapse of chronic health issues, and I have realized that most of the problem is coming from my diet. Having multiple food allergies and sensitivities to food additives means that I have to adhere to a pretty strict diet most of the time. If I overeat on the starchier “safe foods” I still end up pretty sick. One thing I can absolutely attest to is that food can really trigger autoimmune relapses or get them under control depending on the dietary choices I make. In order to control symptoms I have to pretty much stick to the autoimmune protocol and low FODMAP diet with a strict avoidance of sugar.

If the stories compiled on our site and from the worldwide community are anything to show, the Autoimmune Protocol has helped a great many people with autoimmune disease live healthier, fuller lives. Many of us discovered this way of eating and jumped in as early adopters, before the research had time to catch up with us. I, for one thing, am happy I did, as ...

 

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I have had to learn by trial and error, but I am so happy that I can confidently say that clean and healthy eating practices can help anyone! Reducing stress, proper exercise and sleep are also important factors. Even if you aren’t suffering from autoimmune illness, healthy eating and positive lifestyle changes are a must if you want to stay healthy and maintain an ideal weight. Today I am sharing seven dietary and lifestyle choices for improved health. I am excited to share this post because I am ready to start making these changes myself!*This post contains affiliate links.

Switch Cuisines

Western food, such as burgers and pizzas, are full of GMO chemicals and loaded with carbs. That’s because there is a lot of starch and no fresh vegetables or fat-fighting ingredients. 

 

25 Fast Food Secrets—Revealed! | Eat This Not That

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You are what you eat exercise eat right exercise quote be healthy motivational quote eat healthy #Health#Healthy food#

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Thankfully, there are cuisines which are inherently healthy and just as tasty, and you can start eating them today. 

 

Turkey Burger with Sweet Potato Fries - GoodHousekeeping.com

 

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The trick is to choose the right cuisine, the one which you will eat even when it gets a little boring. Japanese food with its use of rice and fish is a nice idea if you are a fan of fish. 

 

 

Japanese Salmon with Mirin and Soy Sauce by recipetineats #Salmon #Japanese #Mirin #Soy #Healthy

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If not you should opt for Thai. The best Thai food uses everything from fish sauce (same benefits without the taste) to leafy greens and lean meats. So, the body gets a fill of antioxidants and anti-inflammatory ingredients. Plus, the calorie count is minimal.

 

Thai Pizza - This vegan gluten free pizza has the flavors of Thai spring rolls on a crispy pizza crust.

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Check out this list of the healthiest national dishes for more info. A personal tip: give Indian a try!

 

Chew Slowly

The next time dining with a hungry person, gauge how quickly they eat. The odds are they’ll shovel food into their face as if someone is going to take the plate away, (I am guilty too!) Modern folks tend to eat too quickly, and that can lead to weight gain and serious digestive disorders. Inhaling food doesn’t give the stomach a chance to tell the brain it’s full, so you overeat.

 

Eat slowly. Why? It takes your body 20 minutes to realize it's full. #TeamBeachbody #smallchangesbigresults #nutritiontip

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Chewing slowly is the antidote as it allows you to eat methodically. Every bite is an occasion, which also helps you to enjoy your meal more than usual. By the time you’re done, the thought of a dessert won’t even cross your mind – you’ll be too full. Although it sounds very basic, it’s incredible how the brain affects cravings. Give the neurons time to fire and they’ll stop you from piling on the pounds.

 

Did you know that how many times you chew your food has an impact on your health? Click the picture to learn more about how you can take care of your digestive system.

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As well as changing your chewing habits, you should cut your portion sizes eat small portions. To make it seem as if you are eating more food, put meals on small plates or bowls so the food looks dense.

 

This simple and flavorful salad makes the perfect meal-prep meal for lunch or dinner with citrus shrimp, creamy avocado, and the crunch of sliced almonds.

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Get More Protein And Fiber

Ask any dietician and they’ll tell you that the human body needs a mix of nutrients. Therefore, a balanced diet is essential as it mixes everything including healthy fats of the saturated variety and carbohydrates too.  Healthy supplements are able to provide nutrients needed by our body too. Check out how you can consume these rich nutrients at her article on Supergreensexpert.

 

Our Favorite Fatty Foods that are Good For You | Don't fear fat! Fat is absolutely necessary to a healthy diet. Read on for 10 high-fat foods and why they're absolutely healthy.

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This general advice for a large target audience.  Some studies show that the body needs more protein and fiber to sustain healthy body weight.

 

Certain lean proteins are expansive. But our delicious ideas are only $5 and provie that with the right combination of ingredients, high-protein meals don't have to come at an exorbitant cost. Click for inspiration.

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Protein is high up the list because it builds muscle mass. Instead of the fats and carbs turning into fat, the protein goes straight to the muscle and absorbs into the tissue. Also, it speeds up the metabolism. Try lean meats for the best results such as chicken and pheasant. Turkey is another bird which has very little fat. Of course beans and nuts are also great choices of protein for those who prefer vegetarian or vegan diets.

 

Kale, chickpea, sweet potato salad- 1 kale, cleaned and minced 1 tsp olive oil sea-salt 1 can chickpeas 1 butternut squash, peeled and diced 60 grams of pumpkin seeds For dressing: 1 teaspoon chilli sauce 4 teaspoons olive oil 1 clove of garlic 1 tsp salt 1 tsp chilli flakes 1 tbsp lime juice Mix all the ingredients for the dressing. Preheat oven to 200 degrees. Put the diced pumpkin and chickpeas in a bowl and add some chilli sauce. Mix everything up.

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Fiber works differently because it’s insoluble. As a result, it bloats the stomach and makes you feel full even when you’re still hungry. Because it’s an uncomfortable feeling, the last thing on your mind will be to eat. The great news is that a tasty dish such as a chili is packed with fiber. Plus, the peppers and chilies boost your metabolism.

 

Clean Eating Turkey Chili Recipe - I'm loving this easy and nutritious clean eating turkey chili recipe. It's the perfect healthy crock pot chili!

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Keeping your refrigerator and pantry stocked with healthy foods and ingredients will help you avoid heading out for fast food. Have the number of a reputable appliance repair technician close by in case you need quick fridge repair to avoid spoilage of fresh foods. These days, food waste is a big issue and we should do everything we can to avoid wasting as much as possible. If you take the time to plan your meals you can ensure that you are eating healthy, and you will be more likely to only buy what you need or use what you have on hand.

 

gardening, post tip 6538471469 for a brilliant yard.No Dig Organic Home and Garden~ Chelsea Green

If you want to make your home more sustainable, growing your own vegetables is one of the best ways to do it. If you have space in the garden, set up a small vegetable patch and you will have a constant supply of fresh vegetables, which you can use as and when you need them. You can preserve a lot of the vegetables that you grow by chopping them up and freezing them or even consider pickling vegetables to be used later. 

 

Avoid Distracted Eating

 

NO CELL PHONES,

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Go classical! This isn’t a reference to classical dishes as some of them are as unhealthy as the junk food that exists today! Nope, it’s a nod to the retro style of eating— i.e. no phones allowed! Using mobile devices at the table has become the norm nowadays.

 

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via Organizing Moms

Also, there is the bad habit of eating while watching TV. It is hard to be mindful and grateful for food while being absorbed in a television show.

 

Get in touch with your appetite by eating ​˜mindfully˜​. This means eating your meals without any distractions | 21 Little Things You Can Do Every Day To Be Healthier

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What is bad about using electronics while you’re eating is the lack of focus. Because the mind is concentrating on binging your favorite series, you might actually be binging on food. People who like to check the news or send an email have a tendency to overeat as they’re in another world. It also prohibits meaningful connections with the real world people you are dining with.

 

Cell phones and the dinner table

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Banning devices should hone your vision and help you remember what you’ve consumed. Then, when a piece of cake tempts you, the memory should kick in.

 

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Even if you live alone, try and sit at the dinner table for this purpose.

 

Walking

Everyone knows that exercise is essential to maintaining a healthy body, reducing joint pain and increasing metabolism. Did you know that walking after dinner also helps with digestion? Proper digestion means that you are actually getting the nutrients you need in a timely manner and that wastes are quickly and efficiently being dealt with. Poor digestion leads to a myriad of health problems including malabsorption of nutrients, bloating, SIBO and diseases of the colon. Just a short walk after dinner can help tremendously!

 

Get the good habits going...a post dinner walk aids digestion as well as providing a fitness boost. #maximizinghealth #inspiringlife #getoutside #healthhabits

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Reduce Stress

The effects of stress start in the brain and extend through the action of hormones to reach all corners of the body. Scientists define emotional stress as a negative reaction to a perceived threat or other problem.

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Talking about stress could be a whole blog series itself! Everyone knows the dangers of stress on the body. While it may not be possible to eliminate stress entirely, there are some ways to combat it. Avoid stressful situations, (including social media if necessary), learn when to say no, incorporate a daily or weekly exercise routine, and practice prayer and positive thinking.

 

Sleep

Your metabolism is affected in ways you may not realize- such as sleep. Get better sleep with an OSO mattress and explore the connection between sleep and metabolism.

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What do you do when you’re tired? A lot of people eat! If you are too tired to prepare a healthy meal then before you know it, you’re at a junky fast food drive-thru ordering too much food! The right amount of sleep refreshes the mind and body and makes you more likely to stay strong throughout the week. Having a good mattress such as a best mattress topper side sleeper  is very important. You are less likely to feel frazzled after a good night’s sleep. If you can find creative ways to combat stress such as prayer or exercise you won’t be as likely to turn to food for comfort.  Remember not to eat right before bedtime either. Eating food within 2 hours of going to bed can have an affect on your body temperature because your body will use energy to metabolise your food, causing chemical reactions which emit energy as heat.

 

It is my responsibility as the mother/wife to make sure my family is eating good organic, clean, home cooked/baked, preservative free food!! I am so passionate about what goes in our bodies especially my sons!!

I hope these seven tips will help anyone who may be struggling with health issues.  I truly believe food is the number one factor impacting health, with stress, lack of exercise and sleep competing for a close second! Remember when you make healthy changes to what you eat is, that is not a “diet.” Instead the dietary choices and positive changes we make are meant to have a positive impact on our health.

 

7 easy ways to improve your health clean eating

Have you tried making any of these dietary or lifestyle changes for improved health? I love hearing from you dear readers!

Thanks for visiting today!

Amber

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6 Comments

  • Reply Stacey @ Poofing the Pillows

    You’ve shared some great advice here and I know you are speaking from experience.

    I’m concerned with building bone mass at this point and diet is definitely an important factor.

    October 16, 2018 at 4:22 pm
    • Reply Amber Ferguson

      Stacey I am right there with you. I have been dairy free now for 7 years due to food allergies and have trouble with supplements. I have to rely on vegetables for my calcium. I certainly need to up my game with the greens!

      Thanks for stopping by!

      October 16, 2018 at 4:36 pm
  • Reply Amber Ferguson

    Stacey I am right there with you. I have been dairy free now for 7 years due to food allergies and have trouble with supplements. My bones have always been fragile so it is a concern. I have to rely on vegetables for my calcium. I certainly need to up my game with the greens!

    Thanks for stopping by!

    October 16, 2018 at 4:42 pm
  • Reply [email protected] Bleu Interiors

    Amber, these are some wonderful tips you have shared with us. I have Hashimoto’s disease which has caused me to not be able to digest gluten. It also makes it hard to absorb B vitamins and vitamin D. It brings with it a myriad of symptoms from anxiety to body aches and tiredness. The anxiety symptoms can be overwhelming at times. You have inspired me to really sit down and think about my diet to improve my symptoms. Thank you for sharing your journey with us! Enjoy your day, sweet friend!!!

    October 18, 2018 at 9:54 am
  • Reply Liberty

    I didn’t realize that you struggled with any autoimmune diseases (which ones?). These are great tips! I enjoyed Indian food when I had it but I’ve never tried to make any. Preparing food, especially healthy food– takes such a long time it seems….

    Liberty

    May 14, 2020 at 11:51 pm
  • Reply Marilyn

    Thank you for sharing at #OverTheMoon. Pinned and shared. Have a lovely week. I hope to see you at next week’s party too! Please stay safe and healthy. Come party with us at Over The Moon! Catapult your content Over The Moon! @marilyn_lesniak @EclecticRedBarn
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    May 17, 2020 at 7:45 pm
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