7 Helpful [RAW!] Tips for Healthy Living

So, some of you may be looking around the site like, "Okay, so where am I supposed to BEGIN!?"

We want to put emphasis on the fact that this was NOT an overnight/cold turkey process for us. It's been a long time coming, starting with the elimination of pork and beef (5+ years ago), turkey then chicken, shellfish leading to all seafood, then cheese, and finally eggs (early 2011)..not to mention the endless chemicals and hidden animal additives we are on the lookout for now. Remember, take it one step a time. Give your body (and mind!) time to adjust.

We have narrowed down 7 Helpful Tips to help you achieve your health goals in this New Year. Let's get started....

1. Educate Yourself. Do your Research.

When you learn about the food you are consuming, it's easier to make health conscious decisions.

• Read nutrition literature. - books, magazines, blogs (like this one! #shamelessplug) or even articles posted to FB, Twitter, and other social networks

• Read Food Labels! Look up ingredients that are unfamiliar, hard to pronounce, or chemical sounding. You will discover a lot!
• Common ingredients to avoid: High Fructose Corn Syrup, Maltodextrin, artificial food colors [yellow no.5; red 40 etc.],  sulfites, Aspartame (artificial sugars like Equal and Sweet and Low), MSG, artificial flavors, "refined" ingredients, sodium nitrate and nitrites...

• Watch Documentaries. A few favorites of ours to get you started include...

^Fat, Sick, and Nearly Dead. This is only the trailer but the full version can be found on Netflicks ^

Food Inc. Only the preview. The full version has been removed due to copyright issues but it can be found on Netflicks!

The World According to Monsanto ^^FULL DOCUMENTARY

There are many more informative food documentaries such as "Forks Over Knives", "Food Matters", "Earthlings", and "Super-Size Me." They can be found on Netflicks as well, with snippets of each on YouTube.

2. Shop Smart

Modify your diet based on the new information you have learned. Now that you know better, DO better. Keep reading those food labels too!

• Aim to fill [at least] half of your grocery cart from the PRODUCE section. Buy IN SEASON and buy ORGANIC. The more you buy, the more they supply. 
• Avoid processed foods! Processed foods only contain a fraction of the nutrient content of original source and often contain harmful additives. You'll eventually skip over the majority of the grocery store.
• Buy local! Some grocery stores have local produce but if not, look up your local farmer's markets for guaranteed fresh and in-season fruits and veggies.  By doing this, you cut back on your carbon footprint since this produce doesn't have to be transported long distances. Plus, you help keep small farms in business! Make sure the people doing the work will benefit instead of greedy corporations. #occupyyourfarmersmarkets
• Buy what you NEED. Don't gather too much produce at once. You don't want it to spoil! Buy what you need for the next few days. Foods like fresh garlic and ginger will last for a bit so no need to purchase every trip!

3. KEEP A FOOD JOURNAL.
Be aware of your food consumption. Remember, your input is your output.

• Take note of your body and mood changes when they appear (ex. after eating pizza for dinner, I became mucousy and congested. or I got in a argument with my spouse after dinner and ate a candy bar.)
•  Keep track of every meal, snack, and splurge and be sure to include alcohol and cigarette consumption as well. You will be surprised what you learn about yourself!
• Make new changes based off the patterns you have observed. For example, if you notice that anytime you eat dairy you have an adverse reaction, remove it for 2 weeks to see if the symptoms cease. If so, keep it up! If not, keep food journaling to reveal other areas that can be improved.

4. More Home-Made Meals. More Water.
Avoid the uncertainty of food preparedness by cooking for yourself and eating at home. Don't forget to stay hydrated!

• Fight the urge to eat out! Fast food is an absolute NO-NO when it comes to healthy living. I personally like my food made with LOVE and these stealthy,high sugar, high fat, deep fried dishes are lacking that mandatory ingredient.You will save sooo much by turning that "eating-out" money into grocery money.
• Carry healthy snacks! As a vegan, I snack much more throughout the day since my body isn't spending time breaking down heavy meats and animal proteins. Make sure you always have a ready snack bag with some fresh fruit, dried fruits (w/ no chemical preservatives), raw veggies (carrots, celery, okra), nuts and/or seeds. These are great healthy snacks that leave no regrets unlike candy bars, chips, donuts, and other highly processed snacks. There are many healthy [non-GMO,organic,vegan,gluten-free] snack options on the market now too, especially at Trader Joes and Whole Foods. One of our favorite brands is Goraw. Explore healthy alternatives but still CHECK LABELS.
• Along with healthy snacks, PACK YOUR LUNCH.  It's easier to stick to healthy eating when you don't have to decide where to eat everyday on your lunch break. Once again, this saves money, time, and gas...and yourself a headache and regrets later. Prepare your lunch the night before for a stress free morning.
• WATER! WATER! WATER!! We should get 8-10 glasses of water a day. 20% of our water should come from plant based foods. I recommend filtered water over bottled water. With a water filter you can refill 1 glass bottle repeatedly with healthy, clean water rather than that mysterious plastic bottled water that may have added Fluoride and comes from who-knows-where. Water will also help keep you full and stop some of those random snack cravings.

• Lemon water at the start of your day is an amazing energy enhancer and body alkalizer. It aids digestion, skin complexion, and overall body function. Make it a habit to squeeze half a lemon into a glass of water [at least] twice a day; 1st thing in the morning and at night.

5. Get Moving!
Nutrition is only a part of the program. Exercise is very important if not MORE important.

• On average, everyone should aim for 10 hours a week of physical activity. 2 or 3 hours should be dedicated to light exercise such as yoga, tai chi, or even walking.
• Exercise is important for digestive health and releases endorphins that give you more energy!
• Exercise helps to contribute to optimal blood an energy flow which leads to a clear mind and a happy body. Work out because you deserve it!
• For those believers, like myself, that believe exercise should be FUN, try a dance class like Zumba, Hip Hop, Break dancing, Jazz,  Hula hooping, Pole fitness or maybe get down on the Nintendo Wii (and other game systems that get you moving!). That's fun fitness!

6. Commit!
This is a Lifestyle. This is not a 30 day diet or a "Get-thin-quick" plan, but an everyday plan. Being healthy is something you should work towards for the rest of your life. It should be something you want to do not something you have to do.

• If you can, go cold turkey into this healthy lifestyle but if you can't it's okay. Pace Yourself.
• If you think that after clearing your system of harmful foods for a month or more, you will be able to relapse and enjoy a fine piece of swine, think again...When you begin to clear your system, your body starts to evolve. When you go back to old ways of doing things, your body will show you the TRUE effects of what these substances do by REJECTING IT. Do not fear this, just keep moving forward rather than loathing over the past. (<--This applies to all aspects of life, not just food...keep EVOLVING!!)
• Get creative! There are so many varieties of fruits, veggies, beans, nuts, seeds, herbs, and healthy grains that the combinations are ENDLESS. Healthy food is only limited by your imagination!

 

7. Understand Strength In Numbers
I would be telling a lie if I led you to believe that I accomplished this on my own. I attribute most of my health success to the support and dedication of my partner Johnee (Peax). We took our health by the horns over a year ago and are still standing strong together. We have even started a Women's Wellness Group to help other ladies with their transitions.

• It's easier to follow through when the people around you are participating in the Journey. Share your facts and food with family and friends so that you can encourage and keep each other on track.
• Stay active together! Find fun and affordable activities for all to participate in and arrange carpools! This extra energy and push towards your goals is more important than you know.
• Just like vitamins and minerals, we can be deficient in the nutrients of love and support. When we are lacking these things, it shows in our bodies, habits, and emotions.
• When working together we can accomplish ANYTHING!

So there it is! I hope this helps many of you through your journey and feel free to use this as a reference point when you need some encouragement to keep going! Happy Health and New Beginnings!

-<3 Brooke Jay

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Brooke Johnson aka Brooke Jay is a Social Entrepreneur, Certified Nutrition Consultant, and Wellness Coach, for RAW! on Wheels, a DMV based live vegetarian service.

RAW! offers Meal Plans, Juice Cleanses, Coaching, Catering, Care-giving, & more!

 

http://www.RAWexclamation.com
Contact her directly at BJohnson@rawexclamation.com