We all love to pamper our taste buds, but it is our body that pays the bill. Our bodies are designed to eat healthy and stay active. But with changing times, we prioritise convenience over nutrition and comfort over movement. So with the help of this blog, let’s try to understand how we can restore the goodness of our health with some easy hacks.
Why is eating healthy so difficult?
Eating healthy can feel difficult at times, but with planning and mindfulness, it can be done in an easy way. Here are some common challenges people face:
1. Addiction of processed foods.
Junk food is everywhere—it is addictive, fast, and cheap in cost. The high sugar and salt in processed food make it tasty, but it lacks nutrients. Cooking meals definitely takes effort and patience, but waiting for that one food order to come in 40 minutes, don’t you think it is the same thing? But still, we choose junk over healthy because of convenience.
2. Emotional eating.
Food is often linked to emotions. We never prefer healthy food options when we are sad or dealing with low emotions. Especially with the female audience during their menstrual cycle, it is quite common to eat mostly unhealthy food to curb the cravings. These foods generally trigger the brain’s reward system, making us crave foods high in empty calories even more.
3. Living with the myth “Healthy Food is Expensive”.
Most people think healthy food options are way too costly. But, on the contrary, it’s not. Local and seasonal ingredients are always way cheaper than the outside food. Whole foods like lentils, seasonal vegetables, and whole grains are nutritious and low-cost. The commercial market targets it in such a way that “healthy” foods seem like the only option, leading to the misconception that eating well is expensive.
4. Lack of time.
The balance between personal and professional life is necessary to find time for leisure activities. Most people lack time to cook, but cooking food at home is not just about fulfilling hunger; it is also a measure of self-care for you and your family. Managing time and prior preparation can help you build a healthier life.
So, what can we do to make healthy eating easier?
- Start slow: Try to swap one unhealthy habit at a time (e.g., replace your white bread (refined carbs) with a multigrain bread (complex carbs)
- Plan your meals: With planning and pre-preparation of meals, we can avoid unhealthy and binge eating habits.
- Be creative: We can experiment with easy recipes that taste good with home ingredients to make healthy eating fun and interesting.
- Be mindful with your emotions: Whenever you are craving something unhealthy, pause and ask yourself. Is it really necessary, or is it just in your habit to eat unhealthy or from outside? Informed food choices play an important role in saving yourself from consuming those extra calories. Sometimes we even confuse our thirst with hunger. During that time, drinking a glass of water might also help us understand if we are actually hungry or if we just need a glass of water.
- Practice the 80/20 golden rule: Eat healthy 80% of the time, making it a lifestyle, and allow occasional indulgences guilt-free.
- Start with a 15-minute yoga practice: Practicing yoga makes a routine for your body. It keeps your mind active and away from distractions, and your first step can be to join our 14-Day Yoga Challenge to witness the positive changes by yourself.
Easy and healthy food swaps are the game changer!
In today’s fast-paced world, fast food is ruining the health of younger people. So we have found the solution; let’s explore a few simple yet delicious food swaps that promote better health for you and your family.
1. Swap refined carbs with complex ones.
Why?
Refined carbs are very low in fiber and nutritional quality. With a high glycemic index, it increases our blood sugar spikes, which in the long run might even result in hormonal imbalances or pre-diabetes. Meanwhile, if we start to consume millet and quinoa, which have more fiber, they can provide us with better satiety and good nutrition.
Nutritional fact:
Quinoa and millets are not complete proteins, but they do contain all the essential amino acids except lysine. Other than that, they are a great source of fiber, which will help you keep your blood sugar level in check and will also help you with better satiety.
2. Swap sugary breakfast cereals with high-protein breakfast options.
Why?
Commercial cereals are made up with refined ingredients and can spike up your blood sugar early in the morning, leading to energy crashes all day. Including healthy alternatives, e.g., protein options like oats, millets, pulses and dairy, with your meal in the morning can help you balance sugar levels, leading to lesser cravings all day, which happens due to energy crashes.
Nutritional fact:
All the protein sources play an important role in muscle growth and tissue repair and even boost our body’s immune system. Protein also helps in managing and reducing weight, making it crucial for overall health. You can start by including simple options like besan ka chila with paneer/curd or moong sprouts chat with yogurt in the morning.
3. Swap sugary drinks, soda, and alcohol with infused water or herbal teas.
Why?
We all think that sugary or fizzy drinks are a major contributor to obesity. Is it so? Well yes! Sugary drinks are a major contributor to obesity, diabetes, and metabolic disorders. Infused water with fruits, herbs, or herbal teas offers a refreshing and hydrating alternative without excess sugar.
Nutritional fact:
Herbal teas such as green tea or chamomile are packed with antioxidants, while infused water keeps you hydrated and supports digestion.
4. Choose Healthier Snack Alternatives: Opt for handmade whole-food options
Why?
Many packaged snacks are loaded with unhealthy trans fats, excessive sodium, and artificial preservatives, which can contribute to health issues like high blood pressure and inflammation. Swapping them for natural options like nuts, seeds, or even low-effort whole-food snacks like popcorn, trail mixes, and muesli completely avoids unnecessary and harmful chemicals.
Nutritional fact:
Nuts (almonds, walnuts, cashews): Rich in healthy fats, protein, and fiber, they support heart health, brain function, and sustained energy levels. Seeds (melon seeds, chia seeds, sunflower seeds) are high in omega-3 fatty acids and antioxidants; they help reduce inflammation and improve digestion.
5. Swap regular cooking oils with healthier alternatives Like coconut oil, ghee, or mustard oil (cold-pressed oils)
Why?
Refined vegetable oils contain unhealthy trans fats that contribute to inflammation and chronic diseases. Traditional cold-pressed oils like mustard oil, coconut oil, or ghee provide healthy fats, essential nutrients, and a good amount of antioxidants.
Nutritional Boost:
Coconut oil is rich in vitamin E and antioxidants, while mustard oil contains heart-friendly omega-3 fatty acids. Ghee contains butyric acid, a short-chain fatty acid that promotes gut health and reduces inflammation.
Conclusion
Healthy eating doesn’t have to be restrictive. The approach should be sustainable in such a way that you are able to manage your cravings in a healthy way, so that it can make a big difference in your overall well-being. Healthy and nutritious food helps you fight many diseases and improves your quality of life. Start with one swap at a time and gradually build healthier habits that will benefit you in the long run. You can also start by taking the first step by joining our 14-Day Yoga Challenge and experience the difference yoga can make in just a few weeks.
