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HOW TO BE HEALTHY WITHOUT GIVING UP THE FOODS YOU LOVE

When most people say that they’re on a ‘diet,’ they usually mean that they’ve cut out anything and everything that tastes good and has flavor, limiting their diet to only a few options. Vegetarianism cuts our meat and fish, paleo cuts out sugar and milk, and the ‘studying for finals diet’ only allows for coffee and migraine meds. These diets focused on limiting you aren’t sustainable! The good news is you can have an extremely healthy diet without giving up the foods you love. We're going to do this by focusing on adding the healthiest foods, not removing the unhealthy ones. This shift in perspective, from constrained to abundance, can make a big difference in eating healthfully long term.

Significant scientific research demonstrates that whole plant foods, which includes vegetables, fruits, beans, nuts, and small amounts of whole grains reduce your risk of major diseases (1.), increase lifespan (2.), promote weight loss (3.), and offer the most nutrition (4.). The key is to incorporate plenty of whole and unprocessed plant foods. When including more plants into your meal, you add an enormous amount of water, vitamins, minerals, antioxidants, and phytonutrients (5). Your body digests, absorbs, and utilizes these compounds for its important functions and energy systems. This is really why your body eats: not just for the calories, but for the thousands of compounds that keep your body's organs and cells running smoothly. By consuming nutrient-dense plant foods, you’ll naturally consume more of the essential nutrients your body requires while effortlessly replacing some of the unhealthier processed foods. (6.)

We're focusing on adding the healthiest foods, not removing the unhealthy ones. 

How you can do it:

  • Eat a large amount of fruits and vegetables before each meal. For lunch, have 3 large handfuls of lettuce with some black beans, raisins, and pumpkin seeds before your meal. This one's really powerful for weight-loss.

  • Incorporate whole plant foods into each meal. Having dinner with a side dish of broccoli, carrot, tomato, and red pepper stir fry with some soy sauce is easy and delicious.

  • Reserve specific meal(s) every day for eating only whole plant foods. Breakfast is simple, enjoy a berry and vegetable smoothie or oatmeal with fruit, nuts, and cinnamon. (7.)

My rule of thumb is: every meal, check if you've eaten a few servings of vegetables, fruits, beans, and nuts/seeds. If you did, enjoy a little of your favorite foods!

For further information or to learn more about my in-home custom workouts and nutrition plans, feel free to contact me at 240-380-8022 or wyatt@yourpersonal-trainer.com.

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1. Higher intake of plant foods associated with lower all-cause mortality:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2748772/
2. Fruit and vegetable consumption increases lifespan: 
https://www.ncbi.nlm.nih.gov/pubmed/23803880
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061651/
4. https://academic.oup.com/ajcn/article/82/4/721/4607427

5. The foods highest in antioxidants are fruits, vegetables, and spices:
https://www.biomedcentral.com/content/supplementary/1475-2891-9-3-S1.pdf
6. Increasing fruit and vegetable consumption was shown to decrease high-fat and high-sugar foods consumption: https://www.ncbi.nlm.nih.gov/pubmed/11323442
7. Great recipe for oatmeal: https://www.forksoverknives.com/recipes/fruit-and-nut-healthy-oatmeal/
8. Your Daily Blend: https://www.yourpersonal-trainer.com/programs-2/

Wyatt Oring