You can hear about a million and a half diets out there telling you what to eat.
Some of them tell you one thing and others can recommend the complete opposite.
Wouldn’t it be great if there were simple rules that nearly every diet followed?
I’m talking like a list of 10 or 11 rules that actually span throughout every healthy diet?
That’s what I put together for you today.
Whether you’re a paleo, vegetarian, vegan, or anything in between, follow these rules for eating and you’ll surely live a healthy life.
1. Drink at least half of your body weight (pounds) in water (ounces) every day.
If you weigh 160 pounds, have 80 ounces of water each day. If you weigh 120 pounds, drink 60 ounces of water every day. Adjust your water intake based off of your activity level. If you are active you’ll need more. Less active people may need a little less. It’s best to drink most of your water on an empty stomach (not with food) so that you don’t dilute your stomach acid.
2. Chew your food properly.
Don’t rush your meals. Don’t scarf everything down without properly chewing your food. How you eat is almost as important as what you eat. Before putting a second forkful into your mouth, fully chew and swallow the first forkful. Doing this also helps to regulate your appetite and prevent you from overeating. It takes about 20 minutes for the food in your stomach to tell your brain that it’s full, so chewing 30-60 times per mouthful will slow down your eating and allow your gut-brain connection to happen before you overeat.
3. Don’t eat when stressed out or in a highly emotional state.
Too many people reach for a bag of chips or even a vegan ice-cream when they’re emotionally upset.
Don’t do this!
The reason people do this is because when we eat, our energy goes into digesting our food and away from our brain. This provides relief. If we eat high sugar foods, the chemicals fire off neurons in the pleasure centers of the brain that also provide relief.
Instead, create an alternative that doesn’t involve calories. Create a form of emotional release. Journalling, running, lifting weights, playing the piano, playing the guitar, or talking to a friend or family are all healthy ways to relieve stress without eating. My personally favorite thing to do when I am really stressed out is to jump in my car and go to a yoga studio and practice some yoga and deep breathing for an hour. 15 minutes into my yoga routine and I forget about my problems. Being surrounded by positive people in a healthy environment and focusing on your breathe does wonders.
*As a note, one thing I want to mention is that I actually don’t get stressed out anymore. Like, I am never stressed. My outlook on life and the way I view the world literally creates a stress-free life. Seeing problems as challenges and turning any “negative” situation into a learning opportunity is the biggest component of that. Meditation is another huge reason why I am never stressed. And also, having clarity into how I want my life, having clear goals that all contribute to a larger vision, and being grateful are 3 other big contributors to my happiness. I could write a whole book on how to be happy, but I’ll save that for another day.
4. Get a big chunk of your food from local farmers, from growing it yourself, or from the Internet.
This is the fourth key rule for eating. You’ll have a better understanding of where your food is coming from and you’ll get more nutritious foods. Remember that food starts to lose its nutrient value the moment it’s picked from the ground or pulled from the tree. The longer a food waits to be eaten, the less nutrients are available. That’s why local is superior to other forms of food. If local farmers aren’t around, and you can’t get the specific healthy food you want, buy it off the internet. You can check the resources page of ClearNutrition.net for a list of websites that sell healthy, real, whole food.
5. Eat only whole foods.
No processed crap. No artificial crap. No refined crap. Stay away from preservatives, flavorings, nitrates, nitrites, coloring and other poisons. This shouldn’t be hard if you follow No. 4.
6. Eat organic.
Avoid pesticides, herbicides and other chemicals. Utilizing No. 4 and buying in bulk will really help cut costs in buying organic. If you simply can’t afford organic foods, remember that conventional fruits and vegetables is better than no fruits and vegetables.
Unless you can hire a personal chef or get someone to cook your meals, you simply won’t know where your food is really coming from and what’s in it, unless you cook it yourself. Knowing how to cook is a requirement for health. Cooking also saves you money. You need to cook. If you don’t know how to do something, youtube is a great source. Also, buy a really nice chef’s knife and a paring knife, along with a peeler, cutting boards, and cookware.
8. Eat clean protein.
Wild fish, pasture-raised chicken, grass-fed and grass-finished beef, or clean vegetarian sources of protein such as nuts, legumes and even algae are the types of protein you should eat. Don’t buy those cheap and dirty protein powders you see at muscle shops (organic and healthier powders are OK). Don’t eat conventional animal products. Keep it clean!
9. Eat healthy fats.
We need fat to live. Fat has been demonised for decades, but if you eat clean, healthy sources of fat, then there’s no reason to avoid it. Coconuts, olives and avocados are three sources of healthy fats.
10. Make your diet mostly alkaline by consuming copious amounts of vegetables and some fruit (or a lot of fruit if you can handle it).
11. Eat a lot of raw plant foods if you tolerate them.
Test your digestion with this one. If you notice loose stools or food in your stools, try peeling and cooking your vegetables to make them easier to digest. Some people can’t handle raw vegetables very well. That’s ok. Just cook them, blend them, or juice them. Or take organic vegetable powders. They’re all good!
Consume plenty of colors. Different colors represent different nutrients. Get them all!
For more rules on eating healthy, sign up for the Clear Skin Nutrition Newsletter and get your Clear Skin Guide for free. Just put your name and email below!