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BEGINNERS GUIDE TO HEALTHY EATING | 15 healthy eating tips



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hey guys it's Danny and today I am

sharing my top 15 clean and delicious

tips for anybody who is beginning to eat

better or wanting to work more healthy

habits into their diet or into their

lifestyle for me when I first began to

stop dieting and really commit to eating

better for the long term

I used clean eating as my guideline

which is where clean and delicious came

from so my definition of eating healthy

and clean is simply this eating real

whole unprocessed foods as close to

their natural state as possible most of

the time so eating foods like vegetables

fruits healthy sources of carbohydrates

like sweet potatoes and grains

high-quality sources of protein and

healthy fats like avocados nuts and

seeds one of the most important pieces

of this process is realizing that it's

not about jumping on a fad diet or on to

the next health craze it's really about

making a long-term commitment to a

lifestyle shift for yourself this way

you are not feeling like you are victim

to mood swings and cravings that come

with eating a lot of highly processed

nutrient Void foods which brings me to

my very first tip allow yourself to be

on their journey when you are a beginner

adapting new lifestyle changes and

habits you have to give yourself a

little bit of space to figure it out

don't feel like you need to do

everything at once and everything at the

same time you don't need to have all

your food perfectly meal prepped and you

don't need to stop eating all of your

favorites this is going to be a process

of learning how to do things a new way

and that's gonna take a little bit of

time so if you notice your brain wanting

to go to that all-or-nothing style of

thinking just recognize that that is

diet mentality and that it doesn't work

what you want to do is give yourself a

little bit of permission to slow down

create some space

and learn number two healthy eating does

not and is not supposed to look the same

for everyone you can be a healthy eater

and be a vegan you can be a vegetarian

you can be a meat-eater you can be a

weightlifter you can be a yogi you can

eat two times a day you can eat six

times a day and you will also notice

that your lifestyle will affect the type

of healthy diet you're eating so for

example a young student versus a working

mom of two with a family versus a young

professional right all of these people

can eat healthy diets and you will see

that their plates look very different

based on the style of their day in the

style of their life right so there's no

hard fast rule here other than that

simple tie-in that we are eating real

whole unprocessed foods as close to

their natural state as possible most of

the time and we are enjoying the food

that we choose number three cook as

often as you can making your own food is

one of the easiest ways to eat better

because you are in charge of all of your

ingredients so you know exactly what

you're working with and here's the deal

that doesn't mean that you have to cook

every single thing you eat just trying

to get into the habit of cooking more

than you don't and technically my

friends that is only 51% of the time

number 4 focus on quality over calories

now I have noticed for many people

definitely I've noticed this for myself

when you are focused on counting

calories you tend to get caught up in

feelings of restriction and deprivation

and that is because when the brain gets

to work trying to stay under or at a

certain amount of calories what it tends

to do is pay attention to what it can't

have or what it needs to be restricting

or what it needs to be eliminating and

those thoughts that thought process

creates the feeling of deprivation now

if you switch your focus to quality the

brain starts looking for things that it

can add into the diet and all of a

sudden food becomes a whole new

playground and it's

fun and its creative again and so not

only does it feel good but it tastes

good number five what grows together

goes together when you buy foods that

are in and of the same season they

automatically taste good together

because Mother Nature has our back so in

case you've never noticed things like

Brussels sprouts and grapes butternut

squash and cranberries berries and basil

these foods all grow in the same season

and they all taste amazing together

which is really good to know because it

takes a lot of guesswork out of your

cooking so a great way to have a little

bit of fun with this is maybe when you

go to the grocery store you pick up one

to two new ingredients each week and

experiment with it in your kitchen try a

new method of cooking it taste test a

little see if you can find some new

favorites this is why I've created my

ingredient 101 series I don't want you

guys to feel overwhelmed or intimidated

by trying new ingredients so if you feel

like you need a little extra help make

sure to reference that playlist

I will definitely leave a link down in

the description box below if you think

that would be helpful to check out and

one last thought and good thing to keep

in mind is that when ingredients are

eaten in the season they grow in they

both have better flavor and a higher

nutritional value so it really truly is

a win-win to eat with the seasons

number six have some back pocket recipes

when you are transitioning into healthy

eating it is so helpful to have a

handful of recipes that you know that

you like and that you can make in a

reasonable amount of time

so I recommend having a few BPR s for

breakfast lunch and dinner and then

slowly but surely as you experiment with

new things when you have a keeper you

can add it into your back pocket this

way when you feel like you don't have

any time to think you can always lean on

this list to help you stay aligned with

your goals number seven learn to read

your labels learning how to read your

labels is a

the easy way to recognize what's going

into your body and a great general rule

of thumb to follow is to simply focus on

the ingredient list you want that list

to be 5 ingredients or less and you want

to make sure that each ingredient you

can read recognize and pronounce number

8 avoid highly processed foods now just

to be clear a lot of healthy foods are

slightly processed so for example

oatmeal is slightly processed quinoa is

so lightly processed frozen vegetables

are so lightly processed

I mean basically if it's not coming

straight from the farm or the field it's

going to begin a series of processing

but these slightly processed foods are

not the foods that I am referring to and

they are certainly not the foods that

you need to be concerned about the foods

that you want to be avoiding are those

very highly processed foods these are

the foods that are going through lots of

steps and lots of processing before they

ever make it to your plate some people

like to call them frankenfoods these are

basically foods that are made in the

factories and here's the thing the real

problem with these foods is that they

are so concentrated in fats sugars and

salts that they really wipe out your

palate because they're bombarding the

tastebuds with this concentration of

fashion or salt and so we can't

appreciate the natural flavor and

subtleties of real Whole Foods and I do

think that this is why healthy eating

gets a bad rap so if you find that you

do eat a lot of highly processed foods

what you want to start to do is baby

step your way out of that so you can

start to appreciate real whole subtle

flavors again and of course you want to

work on learning how to infuse lots of

flavor into your foods with herbs and

spices and by watching lots of clean and

delicious videos number 9 avoid

artificial flavors sweeteners and

non-fat foods these artificial flavors

and sweeteners they are literally

designed to bypass the logical part of

brain and trigger all of those pleasure

points in the brain so what happens is

you find yourself wanting more and more

and more and you don't really even know

why you kind of feel like you're not in

control of the whole show because sorta

you're not and because it's not really

real food your body is not really even

sure what to do with it

plus we tend to play this little

psychological game with ourselves when

it comes to fake sugars and nonfat foods

which is well it doesn't really count so

I can have more of it and I know but all

my dieters out there know exactly what I

am talking about and studies have shown

that eating artificial sweeteners

actually creates more desire to eat more

sugar so we actually end up cutting our

nose off to spite our face

number 10 practice meal prepping now you

don't have to have a Instagram or

Pinterest ready fridge right I know

that's what a lot of people think when

we think about meal prepping but I do

think it's a good idea to get in the

habit of learning how to cook once and

then eat two three four times because

this is gonna save you a lot of time and

a lot of sanity in the long run and you

could start off really easy so maybe you

just make one big pot of soup and then

you use that for some lunches or for

some dinners during the week or maybe

you just set yourself up with some

overnight oats and then you have your

breakfast all ready to go I know how

helpful meal prep can be so I do have a

meal prep playlist if that's something

that you're working on and you need a

little more inspiration make sure to

reference that I will of course leave a

link down in the description box below

number eleven stock your pantry and your

freezer keeping some healthy staples on

hand in your pantry and your freezer can

be a huge help when time is not on your

side I know for myself I love to have

things in my pantry like tuna salmon

canned soups beans and olives and then

in my freezer

I always have

Rosen fruits frozen vegetables some type

of frozen brown rice or frozen quinoa I

also like to keep veggie burgers in the

freezer and I have these cauliflower

custom pizzas that we like to have in

the freezer and so this way when you're

in a pinch you know you've got something

that you can lean on and you can also

use these items to build a meal with

some of the fresh ingredients you may

have in your fridge number 12

follow your hunger so many people are in

the habit of eating according to a clock

or according to a diet plan or according

to what the experts tell them that we

become very out of touch with our

natural built-in biological signs that

tell us when we are hungry because yes

the body does know when it needs food

and it does feed us signals to let us

know and reconnecting to the system is

your best bet for long-term effortless

healthy eating habits because once

you've reconnected to it you don't have

to think about it so much you just kind

of feel it so a good little tool to try

to practice this would be if you think

you're hungry but you're not sure ask

yourself would I be willing to eat an

apple if the answer is yes you're

probably hungry and if the answer is no

you may not be hungry yet so you just

wait a little longer and then pose the

same question again this is a practice

so it's gonna take a little bit of time

it's like doing a little dance with

yourself so don't be in a hurry give

yourself the time and the space to

figure it out

number 13 so often when we are trying to

create some type of change we do it from

a place of I need to have to or I really

should and what you need to recognize is

that number one that's not true and

number two those thoughts are very

stressful remember that you are perfect

beautiful worthy and valuable just the

way you are no need to change a thing

unless of course you want to and if you

do want to then ask yourself why

make sure that that desire is coming

from a place of love connecting to your

why why you want to create the changes

that you want is really important

because it will serve as your anchor as

you move through creating new habits and

lifestyle changes for yourself so once

you identify that why what I would do is

write it down on a piece of paper and

then make sure that you take a look at

it and read it every morning and every

evening so that you're keeping your mind

aligned in the direction of what you

want and where you are headed

number 14 it's not just about the plate

when it comes to healthy eating so many

of us get very laser focused on the food

that's on top of our plate but we have

to remember that we get nourished by a

lot of things in life right so how we

eat why we're eating where we're eating

who we are eating with all of these

components can create a healthy or

unhealthy eating environment so for

example imagine that you're wanting to

eat healthier and you're like I have to

do this I know I really should do this

so I'm gonna go get that organic non-gmo

chicken with the steamed broccoli and

I'm gonna eat it and I don't really love

it but I know that it's healthy and I'm

not really enjoying it but I'm gonna do

it anyway because I really have to get

healthy right I want you to notice that

why I want you to notice that while you

may be avoiding those toxins on your

plate you are still creating toxins in

the body as a result of your toxic

thinking this scenario does not create a

healthy eating environment now on the

flipside imagine that you're at your

mom's house and you're with your family

who you love very much and your mom is

making one of your favorites from

childhood

it's her lasagna and it's got lots of

white flour and lots of cheese and lots

of meat and when your mom cooks it she

makes it with so much love and when you

eat it you enjoy it so much and you are

so present with this meal and you enjoy

every bite and you're really getting

pleasure from the meal and from

everybody that

sharing this meal with right everybody

at the table so what's happening here is

maybe it's not the world's healthiest

food on the plate but you're having this

very healthy nourishing eating

experience so what I want you to do is

pay attention to why you're eating where

you're eating who you're eating with the

stories you're telling yourself about

the foods that you choose to eat and of

course as often as possible try to eat

in environments and with other people

who feed and nourish you as well and my

final tip is to stay easy and I think

this may be the most important of all of

them because I think a lot of times when

we're trying to do better and we're

trying to make a change with our food

that we tend to get very militant and we

tend to push push push and try try try

and willpower our way to the other side

and what I want to remind you of is that

there really is no rush and there is no

finish line and there is no gold medal

when you get there so what you want to

do is learn to be patient and easy and

kind and soft and curious with yourself

on the journey because in so many ways

learning to eat better and take great

care of your body it's really just a way

of creating a more intimate relationship

with yourself

it's like getting to know you and your

body just a little bit better and seeing

what works for you and seeing what feels

the best for you right so we can do all

of this without being critical and

without being hard on ourselves and

really just give ourselves again that

permission and that space to learn and

adapt to new habits and new lifestyle

changes so that's what I have for you

guys I hope you find some of those tips

to be helpful my intention here at clean

and delicious is to help make healthy

eating easy and enjoyable so if you know

anybody who's trying to transition into

healthier eating and you think this

video can help them please do

share it with them and as always if you

have any thoughts or questions come on

down to the comments below and share

them I do my best to answer as many of

them as I possibly can and you all can

answer each other's questions and

comments as well so that we've got a

great awesome supportive community here

thank you guys so much for watching I'm

Danny speeds I will see you back here

next time with some more clean and

deliciousness

you