5 Easy Ways to Eat Healthily

I write so you share. Thank you.

Staying healthy has never been easier. With these five easy ways to eat healthily, you’ll be able to start to see the changes and benefits in as little as a few months. I’ve made sure they’re fun and easy to follow and by JUST going through with one your journey to healthier eating would have started.

That’s all your need. A start. That’s all I needed. It’s taken my years, I didn’t realise how UNHEALTHY my habits were. One by one, day by day, slowly but surely, I’ve rectified the things that were bad habits and I’ve replaced them with healthy alternatives. I can happily say these five tips will be able to get you started, they’re definitely going to work for you and help you on your way to better health.

Let’s Forget Conventional Advise

These days, it seems everyone is an expert when it comes to healthy eating tips. But the truth is, it’s not healthy to look to the internet for advice on how to eat healthier if what you read doesn’t “speak” to you”. It has taken me YEARS to understand that dieting “rules” don’t apply to me. I wonder if they don’t apply to most people.

The majority of conventional advice about nutrition is full of misinformation if what your body needs is different to what conventional tips say. In fact, probably many “good” diets can be unhealthy if you aren’t paying attention to what you’re putting into your body. I have listened to my body always, I just didn’t follow through always. I’m learning to do what it tells me. My body is wise and it knows what it needs.

Healthy living doesn’t have to be difficult. It’s a change of mind(set). I’ve done it. I’m still doing it. I’m working on it on a daily basis and that’s more than good enough. It’s not perfect but I’m happy with the results and the process. My body is happy, my mind is quiet, my soul is grateful.

Here are five simple ways you can start eating more healthfully in as little as a few months if you put your mind to it.

1. Eat your garden, patio, balcony or terrace

If you don’t have a garden, plan one. Start with small pots full of herbs and more. I started with parsley. Then mint. Then coriander. Then spearmint. Then oregano. And so on. I have a few pots of herbs on my back garden and yes, they smell is amazing but they’re my personal pharmacy. It’s easy to grow some veggies too – carrots, beans, spinach, tomatoes. Don’t worry about it not being “complicated enough”. Just do it!

NOTE: At the moment I am growing carrots, swiss chard, beetroot, onions, 3 different types of cabbages, broccoli, watercress, dandelion, calendula, nettle, celery, chamomile. I started with 1 Aloe vera plant and moved on to parsley. It’s taken me 2 years to get where I am. To think about it, that’s absolutely no time at all.

2. Share meal pics on social media

I don’t like social media but I do use Slack for work and I love it. We have a channel for sharing meal pics. This makes you force yourself to eat healthy. They’re going to see what I eat! Now, here’s the funny thing, I never share any pics. But I know the channel is there, waiting for me. And so, in the back of my mind, it forces me to think about my final dish. It needs to look good. It needs to be healthy. Justin case I share it with others who might also do the same. Whatever it takes to eat better, do it.

NOTE: Although I’m not good a social media, most people are. Start sharing your pics. Don’t share the naughties, it takes time for the body and mind to swap. I might never be 100% healthy. It doesn’t matter. The Slack channel is there and I know it.

3. Get (constantly) notified around healthy eating posts

This one is an irritating one. But, over time, it does its job. And it does it PRETTY well. I get notified of WebMD’s health blog posts (they’re not my favourite, but I signed up a long time ago and I just know I can’t stop those emails because it makes me feel like I’m not doing “enough” to be healthier). The thing is, as time goes by, I’m learning to read past the headlines and find a gem or two. It’s a process. The headlines also help me because I get ideas, I learn, I get to be irritated but also see how I’m now part of a journey and not separated from it.

NOTE: Yes, I know, getting those pesky WebMD health emails can be annoying and frustrating when our habits are more unhealthy than. When checking my email, I fear it will be them announcing me my kidneys have failed because of the amount of coffee I consume. But, everyone has their way and this is how mine works. By getting them something starts to change in my mind. I’m in the loop. In the know. I’m healthier because I’m trying.

4. Learn other cuisines

Ah! This one is a hidden gem. I’ve made it my top tip for you to get started. How? Well, reading about different cuisines and their ingredients makes you think about what is in YOUR food and what other ingredients and ways of cooking are you missing out on. And, with time and persistence, you will start to “think” before you cook and before you eat. It also helps you stay more in the kitchen learning, cooking, thinking, enjoying.

NOTE: I’m learning a lot about Chinese cuisine and over the months I’ve integrated many of the ways of cooking. I’m mixing healthy with Chinese and the result is simply wonderfully tasty. It is exciting to go to the Chinese supermarket and learn about different foods, ingredients, utensils.

5. Rescue your ancestors’ recipes

I often tell myself it’s time to forget about oily Spanish food for a while BUT I often find I let go of my Spanish roots, I forget what makes me feel good and nurtured. Spanish omelette, olive oil, vegetable soups, potato salad… all part of our tradition. Here in the Canary Islands, my ancestors have cooked with the ingredients that were available and making of recipes their own signature. And even though they’re not the healthiest, I get a lot from collecting these recipes. I’m rescuing them. How is this helping me stay healthy? It doesn’t, but I get excited about tweaking the recipes so they suit my way of eating. The basics are there, and they’re the same. It’s the basics I’m after.

NOTE: Go back to your roots and your culture. We all can learn from other cultures around us – their food, ingredients and techniques to use in the kitchen. Then, we accommodate the process to something we feel is healthy for us. The idea is to spend time in the kitchen exploring, celebrating, improving, innovating.

I’m not a health guru, I’m still learning. But the fact is, I’ve done all of the above things and I am never going back unless something changes drastically in the way my body behaves or how my mind feels. But I know it won’t 🙂

Ok, Now Let’s Remember Conventional Advise

Did the above help in any way? I hope so. It surely helps me. It’s been a long time but I’m reaping the benefits. It’s a slow process. Eventually, we’re ready for the “harder” changes, like reducing sugar intake or switching to fruits.

But it happens. Once you get started, it could take 1 month or 10 years like it has taken me. But it does happen. Just keep cracking at it.

Below I leave you the more conventional tips for a healthier lifestyle. Do I do all of them, all the time? Hell no. But I do all of them some of the time. And that’s more than good enough in my books.

I have cut down on eating processed foods and basically unhealthy foods with artificial ingredients. I cook every day, I take greens from my garden, I eat the fruits my land produces.

1. Switching to ‘whole grain’

Whole grain is often synonymous with the more traditional ‘healthy’ diet. But wholegrain foods are simply grains that haven’t been refined, which means they’re still packed full of nutrients – therefore they’re often beneficial to your health. A decent range of whole grains includes barley, brown rice, oatmeal and bulgur.

Whole grains are also more filling than their refined counterparts, so you’ll be less likely to overeat when you eat them as part of your daily diet.

2. Switching to fruit

Fruit is the perfect way to reap the benefits of a healthy diet. With a high water content, more nutrients and fewer calories than white-flour based foodstuffs, fruit should be your number one source for healthy snacks. From apples to pears, kiwi to berries, there’s a whole host of delicious fruits to choose from and they’re all rich in vitamins, minerals and antioxidants that help fight disease.

Fruit is also a great way to satisfy your sweet tooth. Remember you’ll have to eat fruit in moderation if you are trying to lose weight, or if you have diabetes.

3. Drink more water

Our bodies need water, like all the other substances that form our cells and keep us alive. The average adult should consume about 2.7 litres (women) and 3.7 litres (men) of fluid each day in order for their body to function properly. Drinking water has many health benefits, including:

• It helps us to flush toxins out of our body.
• It can reduce fat by increasing metabolism.
• It can assist in weight loss.

Water is essential for us to metabolize food properly. It also helps to provide a sufficient amount of oxygen in our bodies and contributes greatly to the transportation of nutrients and wastes.

Water is vital to our body’s function and can be obtained by drinking water, plain water mixed with fruit juice, soft drinks, tea and coffee.

It is also important to drink water when you wake up in the morning; it helps you to feel refreshed, as well as helps rid your body of toxins.

Water helps us to hydrate our cells and keeps them functioning properly.

4. Swap processed food for healthier alternatives

Processed foods are not only bad for the environment, but they’re also bad for your health. The large amounts of refined carbohydrates and fats will lead to weight gain at best, and serious illnesses at worst. Cut down on processed foods by switching over to healthier alternatives, such as wholegrain bread and pasta, brown rice, wholemeal flour and fresh veggies.

NOTE: Whole grains, nuts and fruits are a great alternative to processed foods; they contain many of the essential nutrients we need, making them a healthier choice than refined carbohydrates.

5. Cut back on sugar

Studies have shown that people who eat more added sugar are more likely to be overweight, and the longer they add it to their diet, the more likely they’ll be obese. A diet high in refined carbohydrates and sugars is not good for you, so try to cut down on how much you eat. A great way to do this is by switching to wholegrain bread and cereals instead of sugary ones.

Other ways to reduce sugar intake include:

• Reducing your intake of fruit juices, as they usually contain a lot of sugar.
• Only using a little bit of sugar in cooking and baking.
• Using sugar alternatives, like stevia and xylitol. These are natural sugars that are much healthier than refined sugar.
• Avoiding processed foods, which often contain high levels of sugar.
• Swapping white bread for wholegrain breads, cereals and crackers. This can be difficult for many people as “whole” is a relative term and many brown-looking products still contain white flour or refined flour as an ingredient.

Ready for more? Here we go!

The first two just happened as I made the changes over time. I don’t really think about it anymore.

1. Stop Drinking Sugary Drinks

This is the number one thing that has helped me personally. I used to drink soda drinks EVERY DAY, thinking this was normal. It was a crippling addiction, something I’d have found incredibly difficult to stop because I didn’t know it was an addiction.

2. Stop Eating Junk Food

Junk food is basically food that has no nutritional value. Some examples of soda drinks include McDonald’s, Pepsi, Coca Cola, Mountain Dew, etc. Other fast foods are Pizza Hut, KFC and other fast food restaurants.

I used to eat junk food all the time; from snacks like cookies and crisps to full meals like burger meals from Mc Donalds and KFC.

3. Healthy Snacks

Instead of unhealthy snacks, try eating fruits and nuts. Nuts are great snacks, but they should be eaten in moderation if you are trying to lose weight because they are calorie-dense. Healthy snacks give you the nutrients your body needs in between meals. When choosing snacks, look for healthier food options like whole fruits, fresh vegetables or unsalted nuts instead of processed foods or fast foods that often contain large amounts of fat and sugar.

I love eating nuts for snacks. I have a few every day.

4. Tea Instead of So Much Coffee

After living for almost 30 years in the UK, I drink tea in the mornings. I can’t do without it. But that also means I’m not drinking more coffee than needed (here in Spain coffee is big). I also make myself other types of teas since I have so many herbs in the garden. And I’m mixing more and more tasty herbs, learning to enjoy their flavour and understand their value. You can get started with green tea. There are lots of studies that show that green tea helps burn fat, reduce cholesterol and keep you healthy. It also helps boost metabolism.

And, Just Because You’ve Made it this Far, Here I Have a Few More Tips for You

I know we’ve covered a lot. But you might as well just read on since you’ve made it here. All these things have happened to me over time because the journey can be long and arduous, but it does produce results.

INFO: Try to walk or bike more. If you are trying to lose weight, adding even a small amount of exercise to your daily routines can help you reach your goals quicker.

INFO: Try not to diet. By dieting I mean the feelings of restraint and control that you place on yourself when you decide to cut out certain foods for a specific period of time. Instead, try to lead an active lifestyle.

Over time, these things start to happen “on their own”:

1. Getting a friend or a family member to join you on this journey; which whould help you stay on track
2. Eating smaller portions of food at each meal, it will keep your appetite under control
3. Eating regular meals every day, to keep your metabolism in check
4. Reducing the consumption of processed foods, as they are mostly high in sugar and salt
5. Eating lots of whole grains; they are good sources of dietary fibre that helps keep your digestive system healthy
6. Drink lots of water to avoid constipation and keep yourself hydrated
7. Exercising regularly; this will not only help you lose weight but also improve your mental health
8. Learning to be more self-controlled when it comes to eating; you don’t have to eat everything on a plate
9. Adding more fruit, vegetables and whole grain products in your diet; they contain an abundance of essential vitamins and minerals that are vital for good health
10. Avoiding sugary foods and drinks; there are other ways to satisfy your sweet cravings

Phew! We made it here!

My best bit of advice is to take it in smaaaaaalllll steps.

So, go back to 1: Eat your garden, patio, balcony or terrace…

…and watch the miracle happen.

Love,

Patri ❤️💕