This is a fact: when we eat well, we live well and living well makes us all happy and free of disease and illnesses. Healthy eating is not a short-term diet. It is a long-term lifestyle change. Those who think they have no time for healthy eating will sooner or later have time to find for illness.  After all, we reap what we sow; we are what we eat. We cannot control everything in our lives, but we can control what we put in our bodies. Eating the wrong food is what helps us gain weight. On the other hand, eating the right food is what will help us lose weight.

Here are a few tips to help us change our lifestyle for the better and healthier!

1. AVOID SUGAR! Why? Because birds fly and the sky is high! Sugar has lots of calories – you don’t want calories. Sugar will increase your blood sugar, which is a risk factor for heart disease and diabetes. Eating sweets will only feel and taste good for a short time but the effect it leaves long time is not what you would want for your health.
2. MEDITERRANEAN DIET IS THE BEST DIET. We are not talking about pizza and pasta diet. Nope. We are talking about fruits, vegetables, beans, nuts, seafood (specifically crustacean seafood – lobsters, crabs, shrimps contain lots of protein, selenium and omega 3 acids!), olive oil, hummus, and perhaps a glass or two of red or white wine. It is about eating wholesome food. Mediterranean diet can help prevent heart disease and strokes. It can help us increase our agility and longevity. This type of diet protects us from 2 types of diabetes. It also reduces the risk of Alzheimer’s and Parkinson’s disease.
3. CHECK THE NUTRITION LABEL BEFORE YOU BUY. Checking the nutrition label at the back of the product helps us understand what we are putting into our bodies. It is a great way to know how much protein, sodium, carbohydrates we are putting inside our bodies. If there are too many ingredients, means it is more artificial.
4. STAY HYDRATED. It is true that drinking 8 glasses per day is good for our bodies. It makes us feel fuller and keeps us from overeating. Above all, it helps us with our body function properly. Drinking lots of water also makes our skin more supple and hydrated. 8 glasses of water per day keeps the Botox away!
5. EAT WHOLE FOODS, STAY AWAY FROM PROCESSED FOODS. Eat whole foods such as whole grains, tubers, legumes, fruits, and vegetables – foods that are not processed and unrefined. Processing takes out all the healthy nutrients such as antioxidants and fibre. Processed foods also have more sodium and sugar. For meats, best to get them straight from the butcher!
6. THE GREENER THE BETTER! Green leafy veggies ensure beautiful skin and hair. Collards and kale are rich in calcium, which ensure strong bones and teeth. It has antioxidants such as vitamin A, B, C, E and K and reduces the risk of cataracts and muscular degeneration.
7. MORE PROTEIN, LESS CARBS. Eating more proteins than carbs help us with metabolism and increases fat burning. Eating more proteins reduces appetite and hunger levels; it helps us to reduce our cravings and desire for late-snack eating. It increases and strengthens muscle mass.  It lowers our blood pressure. It helps us to maintain our weight loss. Carbs is the exact opposite of proteins hence it is better to eat more proteins than carbs.
8. EAT MORE FRUITS. Choose real fruit over “fruit flavours.” To put it simply – keep it natural. Avoid chemically induced products. Natural fruits are excellent source of fibre, vitamins and minerals. Blueberries, strawberries, raspberries and other berries provide a wide range of health-boosting antioxidants. Eating a diet high in fruits can reduce risk of heart disease, cancer, inflammation and diabetes.
9. NOT ALL SMOOTHIES ARE HEALTHY. The best and healthiest smoothie is a combination of kale, banana and coconut water. Kale is loaded with powerful antioxidants, one of the best sources of vitamin K. It can lower cholesterol, which may reduce risks of heart disease. Banana is rich in Vitamin C, manganese, and potassium – all good for the heart and blood pressure. Bananas give us energy minus the fats and cholesterol.  Coconut water has antioxidant properties, help prevents kidney stones, has powerful benefits against diabetes and a delicious source of hydration. A powerful combination of kale, bananas and coconut water is not only good for us, it is also yummylicious because of its natural sweetness!
10. KEEP TRACK OF WHAT YOU EAT. Nowadays, there are different apps that you can use to keep track of what you eat, and these apps also include how much protein, fats and carbs you are digesting per food and per serving. This will help you track your calories and the nutrients that you need for your body.