3 Tips for Starting any Health Journey

Are you looking to make some healthy tweaks to your diet but you’re not looking to make any drastic changes?? No problemoo, I’ve got your back!


1. Eat more at breakfast

If you find yourself constantly hungry in-between meals and overeating in the evening it may be because you weren’t eating enough in the beginning half of your day. If you wake up not feeling hungry it’s most likely because you eat a large dinner and snack in the evening due to not eating enough in the morning. 


2. Add protein and fat to your meals

Protein and fat are macronutrients that are slow burners, meaning that they help keep us full for longer. Also they help to keep our blood sugar stable so no more aggressive hangry mood swings YAY!


Sources of protein:

  • Chicken
  • seafood
  • Red meat
  • Tofu & tempeh
  • hummus!
  • nuts combined with legumes (beans & lentils)
  • Legumes combined with grains
  • Quinoa 

Sources of fat:

  • tahini (sesame seed butter)
  • almond, cashew, pumpkin seed, sunflower seed, peanut butters
  • Avocado 
  • olive oil, avocado oil, pumpkin seed oil, flax seed oil, coconut oil
  • butter or ghee (clarified butter)
  • organic cheese


3. Eat SLOW

Don’t even lie to me, you’re a fast eater. We pretty much all are. This is one of the GREATEST tips I can give someone - and I will repeat it until the day I die. You can eat the “healthiest” foods on the planet but if you’re rushing through your meal, you are putting your body into a STATE OF STRESS (i’m not yelling!…. ok i am). Even the best of foods cannot be digested properly and burned as efficiently if your body is stressed the F out.


It takes 20 minutes for your body to send signals to your brain that you are satisfied. If you finish your meal in 5 minutes of course you’re going to go back for seconds and feel as though you are starving for more food.


So if you’re like 80% of the world and you typically finish your meal in 5 minutes or less, try making it 10 minutes and gradually work your way up to ENJOYING your meal for 20 minutes rather than rushing though it.

Megan MietaComment