Staying healthy and fit is one of the best goals you can set for yourself.  This has nothing, and at the same time everything, to do with looking ripped. I know when we talk about health and fitness usually guys want to know the secret to looking lean and muscular but there is more to it.

If you truly want to look good, you have to be in good health and you must adopt some basic habits that will lead you down this path.  Sure you can choose the path of drinking whey protein shakes all day and keeping your carb intake to zero, but that is not healthy or sustainable.

When I say sustainable, I mean this thing of “healthy and lean” is a life time deal.  So you must choose things that you enjoy and that are realistic.  When you restrict yourself so much or do endless hours of cardio to make up for a binge, you are really stressing your body and your mental health, and that is not good!

It’s important to balance body, mind and soul. Be kind to yourself and learn how to do this by reading about nutrition, meditation, some spiritual practice of your choosing etc., basically whatever helps YOUR mental sanity.  You may think that all this “soft” stuff gets you know where, but trust me it’s just as important as going to the gym.

When your mind and your body are stressed from overdoing it in the gym, dieting or working too hard, you get out of balance and your whole self suffers. So I want to share with you all some simple diet habits that will not only help you achieve that summer body but will make you healthier.

“by the way watch this video for motivation…”

These habits are good for anyone at anyone point of life, including vegetarians, kids etc. So here we go, this is for everyone:

Eat Real Food

eat nutrient dense foods that are unprocessed, single ingredient, free of chemicals and free from genetic modification. I am talking about stuff that grows in our soil, organic stuff because everything else is hard to trust.

You can include organic meats in this category too in case you do eat meats.  Examples include fruits, vegetables, nuts, eggs etc.  Try to stay away from anything that comes in a package.

Get rid of artificial sweeteners…

and if you must use one then use Stevia. According to many different studies (just take a look at google scholar or go to your local library), just like sugar-sweetened beverages, artificially sweetened (diet) beverages are linked to obesity.

Artificial sweeteners may increase the risk for diabetes, metabolic syndrome, cancer and cardiovascular disease, among many other things.  It can even interfere with learning!!

So why use stevia?

Stevia is an herb, originally from South America, but is now grown throughout the world.  It is naturally very sweet, about 100 to 200 times sweeter than sugar, but it doesn’t raise blood sugar levels like sugar and other artificial sweeteners do.So is it safe? In moderation and when you consume it in its natural form yes.  You have to be careful when buying stevia. The stevia leaf is a natural herbal sweetener, but many modern forms of stevia sweeteners have been processed, like the white powdered form. To become that white powder the stevia goes through bleaching

So is it safe? In moderation and when you consume it in its natural form yes.  You have to be careful when buying stevia. The stevia leaf is a natural herbal sweetener, but many modern forms of stevia sweeteners have been processed, like the white powdered form. To become that white powder the stevia goes through bleaching

The stevia leaf is a natural herbal sweetener, but many modern forms of stevia sweeteners have been processed, like the white powdered form. To become that white powder the stevia goes through bleaching

To become that white powder the stevia goes through bleaching and various chemical alterations so it’s not safe.  But again dried stevia leaves or the tincture form are both safe.

My favorites are Nustevia liquid form and Organic stevia leaves

Eat Healthy Fats

avocado, raw nuts, olive oil, coconut oil are all great choices of healthy fats. I eat those items every day!

Did you know avocado helps protect from heart disease and cancer, among other diseases?  Avocado is full of fiber and potassium as well, bet you didn’t know that either right?

Remember to eat RAW nuts because salted, toasted and other flavored nuts go through chemical processes.  You can toast your own organic raw nuts at home.

Try to eat Organic and buy from Local Farmers

I know organic foods are a lot more expensive but you are worth it and your health is worth it.  It’s sad that our society got to the point where industrialized and chemically processed foods are the norm.

Organics should be the normal but it isn’t anymore so you have to go the extra mile and find it, and pay the extra money for it.  Why? so you are not intoxicating your body with chemicals, antibiotics, hormones and who knows what else.

When buying organic also look for the NON-GMO certification, look for the symbol below.

When a product says certified organic it usually means organic but not 100% GMO-free sometimes.  For more info on this topic go to: https://www.nongmoproject.org/about/                              

 

Stay away from sugar..Period!

As I already talked about in this post if you must have a sweetener choose stevia.  You can also use raw brown sugar, coconut sugar or agave, but know that those will spike your blood sugar a bit in case you are on a Keto diet like I am lol.

Glutamine can help curb your cravings for sugar.  You can try to supplement with 1000 mg every 4-6 hrs.  It’s an amino acid, it tricks your body into thinking its getting sugar.     

Fruits are great nutrition rich foods but…

…try to eat more BERRIES and don’t make juices!!  When you make juices you waste all the fiber.  And as far as the reason for eating berries (all kinds of berries included) is that berries are not only a power house full of antioxidants that help you stay young, but they are lower in sugar/carbs than most other fruits.

For example, a whole cup of strawberries has only 7.2g of net carbs.

Stay AWAY from processed carbs.  A lot of people think carbs are the enemy when it comes to weight loss but in truth, the problem lies in processed carbs, like chips and bread.

You guys may think I am contradicting myself since I don’t really eat carbs.  But I actually do. I just eat in moderation and choose the right ones at the right time (this is a whole other conversation).

There is nothing wrong with let’s say sweet potatoes or quinoa.  It’s bread, pasta, chips etc that are bad for you.

Try to substitute cow’s milk for almond milk…

(or another nut milk with the exception of soy) We are the only mammals who drink milk in adult life and maybe that’s ok…I am not fully sure.

But here is what I think we should do: go without cow milk for a few months and see if you feel better.  If you did then just stay away from it.

You can also reintroduce it after a few months and see how your body reacts.  If you have an intolerance you should be able to tell.

The other thing you can do is to use cow milk sparingly.  Use it as a condiment. Use it to make your favorite dishes on the weekend.  I, for example, love to use cheese for pizza, but I use a little bit only and not every day.

Some of the reasons cow milk can be a problem: most (3/4 of the population) can’t digest it very well, we lack the proper enzyme. There are lots of hormones in cow’s milk. It can increase the risk for cancer and osteoporosis. The list goes on.

Eat the YOLK

Sugar and carbs increase your cholesterol, not the healthy fats you eat.  The yolk contains choline, essential for brain function, and it’s one of the healthiest and most complete foods, right behind breast milk.You do have to watch where you get your eggs from, free range means nothing, just like the word “natural”. Buy from local markets and look for the word organic instead. Free range does not mean it’s free from hormones and antibiotics!!

Don’t worry so much about the calories but more about the nutrient density and quality of your foods!

Not all calories are created equal….we know that!

So let’s stop being irrational and obsessive with calories. Eating an avocado with about 250 calories is not the same as having a candy bar!

Hope you guys adopt these small changes that can make a big difference. If you have some good health promoting tips to share, please email it to me. Love to hear from you all!

Side note…

Your food choices, meaning the type of food demand you create, also affects the society as a whole. We have come to the tipping point. The food/health/obesity problem is real!  We need to create awareness and be part of the solution. When we stop demanding the industrialized crap they will have to stop producing it.  Let’s do this guys!


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