Healthy Eating: More of what works
You should now already have read Part 1 of this blog (Healthy Eating Tips Part 1) which introduced you to the first 5 Food Doctor Principles to give you the tools to control your weight, feel healthier and have a better attitude to food. Hopefully you have been able to introduce some of these changes into your eating habits.
It is now time to introduce you to principles 6-10 so you have a full understanding of the actions you can take day to day for optimal weight management, health and well being.
Remember you are what you eat and think, so eat smart and think smart!
Principle 6: Avoid sugar
Sugar is present in food in many different forms, all of which break down into glucose extremely quickly and all of which therefore contribute to fat production and weight gain. The speed at which sugar converts to blood glucose creates a high, and the resulting low causes hunger.
If you want to get more detailed information about the 10 Principles of Healthy Eating then we recommend you purchase the Food Doctor EveryDay Diet book. It’s full of really useful information around the 10 principles and also provides recipe ideas. The Food Doctor Ultimate Diet book is also a really great follow on as it provides many more recipe ideas and a 30-day meal plan to help you get started.
Principle 7: Exercise is essential
Making progress with The Food Doctor plan does not just depend on changing your attitude towards food. Exercise and healthy eating need to go hand-in-hand in order to get results. However busy your everyday schedule, aim to fit in 30 minutes of exercise three times a week.
As Personal Trainers we offer services to ensure you have the best possible support to get started; whether that’s through personal training, fitness boot camps or just by reading our health and fitness blog to help you stay motivated.
Principle 8: Follow the 80:20 rule
It is perfectly normal to ‘stray’ every now and then. If you follow The Food Doctor Diet for at least 80% of the time, then you can stray for 20% of the time. This means you can enjoy social occasions without feeling guilty, and also escape the boredom and frustration associated with other diet regimes.
Principle 9: Make time to eat
Eating has become rather devalued today. Often it is crammed between more ‘important’ events, and we barely have time to sit down to enjoy our food. Taking time out for a meal is far more beneficial to digestive health, as well as being more satisfying.
Principle 10: Eat fat to lose fat
If you are used to counting calories, you probably view fat as the enemy. However, there are certain essential fats (omega-3 and omega-6) that the body needs, to function properly. The key is to eat less saturated fat and to ensure that you consume enough of the essential fats.
If you don’t currently get enough essential fats in your diet through fish and other sources then we highly recommended that you take an Omega-3 supplement. If you do need to take Omega-3 supplements our best recommendation is to use the Natures Sunshine Omega-3 capsules.
As mentioned in the first part of this blog, if you want further information on the 10 principles, how they work, how you can apply them and recipe ideas then we know you’ll benefit from buying the Food Doctor Everyday Diet book.
If you want to take it a step further and get heaps more recipe ideas and a 30-day meal plan you can utilise then the next in the series ‘The Food Doctor Ultimate Diet’ book is highly recommended!