How To Rewire Your Brain To Stop Binging
There are no alternatives to a balanced diet to live a healthy life. The food you cook or eat regularly is the key source to meet all the essential nutrients required by the human body. So any irregularities or bad diet habits and eating unhealthy foods can affect your healthy lifestyle. To nurture your daily food habits, you may need to control your taste buds.
For healthy living, you need to make a few changes in your food habits. Eating hygienic and healthy processed foods can improve your health, provide more energy, and uplifts your mood. Here are some essential facets that help you to change your taste buds to eat healthy foods and live a healthy life.
Train Your Brain To Eat Healthier Foods
When you develop a habit, a physical pathway is naturally created in your brain. Because the instructions are coming from the storehouse of the brain – the Neuron. To start a healthy diet plan, you need to train your brain first.
Let’s find out the best possible ways to train your brain to crave healthy foods:
1. Be Conscious Of Your Cravings
To change your irregular diets, you need to work on your food eating habits. When you eat high-calorie foods and sweet foods, dopamine is the source that triggers happy feelings in your mind. So desire to have these sorts of high-calorie foods and other tasty unhygienic foods lead to several diseases.
To stop this fast food addiction cycle is to control your cravings before they arise and focus on healthy foods to eat every day. The more you eat healthy foods like green vegetables, less oily foods, and sugar-free foods, the less you crave junk food.
2. Change Your Taste Buds
Taste buds are an integral part of your food cravings. Taste buds undergo uninterrupted changes, even in your adulthood. To control your brain for not eating unhealthy foods, you need to reset your taste buds.
If you introduce foods like less fibre, low sugar, and more nutrient foods in your diet, the flavours will retrain your taste buds towards good food. A vegetarian diet is a very effective and functional way to change your taste buds, particularly for vegans.
3. Add Variety To Your Balanced Diet
Your taste buds need variety in a balanced diet. You can incorporate different flavours, textures, new ingredients into your regular diets to keep your taste buds and brain entertained. The more you add variety the more you seek to eat these healthy foods. Try to explore various meal options for better and tasty balanced diets.
4. More Water, Less Food
People consume more food rather than drinking water. Consuming more foods affects your balanced diet. Your body requires approximately 3litres of water daily, but people hardly follow this balanced diet system which may result in urinal issues, blood circulation problems, and kidney diseases. Thus, you need to train your mind that consumption of more water and less food is the key source of a healthy lifestyle.
5. Keep Hygienic Foods Handy
People cannot maintain a balanced diet for their hectic schedules. So you try the fastest way to make things possible. Therefore, one of the possible ways to keep unhygienic foods outside your home by rearranging your kitchen, refrigerator, and other areas. So that you can keep your healthy foods in front of your eyes and handy.
10 Foods For Healthy Body
Healthier foods are one of the ingredients of a disease-free life. Here are 10 easily accessible healthy foods and their benefits that can help you to develop a good food habit.
● Spinach Preventing Colorectal Cancer
Dark thick green leaves that meet your nutrients requirements such as Vit A, K, and C along with fibres, iron, potassium, and magnesium, etc. Eating spinach can reduce your weight issues, diabetes, and also keep your memory sharp. Excessive cholesterol-contaminated foods and a sedentary lifestyle may cause obesity issues.
So spinach is one of the healthy foods to eat every day to keep your bones strong and it maintains your nerve and muscle function by enriching the metabolism rate. It also plays an active role in to fight against colorectal cancer.
● Nuts and Beans Control Cholesterol Level
Nuts contain magnesium and healthy polyunsaturated fats that are the two key nutrients for a healthy heart. Nuts are also rich in antioxidant compounds along with resveratrol and ellagic acid that can minimize the wear and tear on your body.
It is also beneficial for lowering cancer risk and better gut health. You can eat nuts regularly with bread and butter or mix them with your snacks to add a tasty flavour.
Legumes and beans are the most underrated foods that contain high dietary fibre, Vit B, minerals, and protein. Beans help you to control the blood sugar level, refine your cholesterol levels, and help to retain a better gut.
● Broccoli- Lowering the Cancer Risks & Other Health Issues
Broccoli is the powerhouse of vitamins such as A, K, and C that strengthen your bones. Broccoli falls under the category of superfoods list because it gives a beneficial dose of sulforaphane which is a kind of isothiocyanate. It protects against cancer by stimulating the detoxifying enzymes in your body.
Breast cancer, lung cancer, cervical cancer are the most fatal diseases. Cancer has become one of the serious health issues in the UAE and other corners of the world. So eating broccoli can lower cancer risks and other major health disorders.
● Sweet Potato – A Root Vegetable With Healthy Carbs
Sweet Potatoes are one of the considerable sources of vitamin A that keeps your bones, eyes, and immune system strong. Including that sweet potatoes have other vitamins like C, B6, and potassium.
Sweet Potatoes are a beneficial source of carbs like other root vegetables to fight against various diseases. So consuming ½ cup of sweet potato provides vitamin A that is nearly 4times of the recommended value. You can eat sweet potatoes with salad or serve it with fried salmon fish.
● Tea – A Healthy Beverage
Tea provides extensive health benefits with no exceptions. Drinking tea is not only a good source of refreshment, but also acts as a natural medicine to reduce your major health problems. It helps you to minimize the risk of Alzheimer’s, gums and teeth issues, diabetes, and cancer risks.
Tea has an antioxidant called flavonoids. You can add lemon juice with red tea to get the benefits of citric acid and it also keeps the flavonoids.
● Berries Keep Your Memory Sharp
All types of berries are highly rich in fibre and nutrients. Fibres are good for a healthy digestive system and raspberries are one of the preferable healthy foods to lose weight. Berries contain ellagic acid that has anti-cancer properties.
Berries also keep your memory sharp. Any kind of berries acts as an antioxidant to protect your liver issues. It also improves your immunity power to fight against viruses, bacteria, and other germs. You can add berries in smoothies and a breakfast bowl with strawberries to make it tastier.
● Oranges Prevent Eye-Sight Issues
Oranges are a highly demanded fruit that is the best source of Vit C. Eating orange regularly increases the immunity rate in your body. It produces antibodies that help you to fight against external infections and viruses.
It also plays an active role in stimulating skin-firming collagen. Eating oranges can help you to thwart eye-sight issues. Oranges also help you to protect your teeth from gums.
● Yoghurt – Good Bacteria
Yoghurt is the best source of good bacteria or probiotics that keep better guts. It contains essential elements of a healthy balanced diet such as vitamin C, potassium, zinc vitamin B12, and riboflavin. You can add yoghurt to any dishes or juice to add more flavour.
● Onions And Garlic Control The Blood Pressure Level
Onions, garlic, and chives provide various health benefits. These foods are easily accessible and you can add them to any sort of preparation. Garlic is one of the best vegetables that control diabetes and cholesterol levels. Onion and garlic both help you to maintain your blood pressure level at a normal state.
● SeaFood For Omega-3 Fatty Acid
Animal products contain high saturated fats, particularly processed foods and red meats that can increase your chronic diseases. Whereas, seafood contains healthy fats that are beneficial for reducing the threat of strokes and heart attacks.
The three constituents of Omega-3 fatty acids are EPA, ALA, and DHA. Omega-3 fatty acids are helpful for the skin. Fish and various seafood such as tuna, sardines are good sources of Omega-3 fatty acids. You can also get fatty acids from nuts, be and plant oils- soybean oil, flaxseed oil, etc.
Processed Foods Definition
Food processing is a way to change the natural food ingredient into other forms to make them edible. This process undergoes various forms such as grinding, heating or cooling, refining chemically and mechanically. A few examples of processed foods you consume regularly are breakfast cereals, bread, biscuits, sausages, and dry fruits, etc.
Chemically processed foods contain artificial substances and refined materials to change the flavour of real food. These types of foods fall under the category of cosmetic foods. The list of some ultra-processed foods are as follows:
- Backed foods such as cakes, pizzas, and pastries
- Frozen foods and packaged meals
- Cheese and dairy products
- Ice creams and candies
- Packaged noodles and instant soups
- Sodas and flavoured beverages
Why Are Processed Foods Bad?
Ultra-processed foods are tasty but they are not good for your health. Chemically processed foods contain harmful components such as food colour, saturated fats, added sugar, and other ingredients. Here are some important factors that help you to understand the effects of processed foods on your health.
● Added Sugar
An excess amount of sugar, high fructose corn syrups are the crucial sources to raise your blood sugar level and calories. The major diseases that occur from these processed sugar foods are diabetes type 2, inflammatory disease, and obesity, etc.
Beverages and sodas contain added sugar that can affect the metabolism function of your body. Cutting out processed foods that have high added sugar and try to drink mineral water and sparkling water for a better-balanced diet.
● Poor Nutrients
Ultra-processed items are a poor source of essential nutrients in comparison to minimally processed foods. In some foods, companies add artificial or synthetic vitamins. However, healthy processed foods provide additional healthful compounds and ingredients.
A suitable way to get essential nutrients and minerals is to consume whole or unprocessed foods. Green vegetables, fruits, and any non-preserved foods are the best sources to keep your diet healthy.
● Saturated Fats
Saturated fats are the major reason for inflammation issues in your body. They increase the rate of low-density lipoprotein and reduce the level of good cholesterol that is high-density lipoprotein. Consuming trans fats can increase the risk of stroke, chronic disease, and diabetes level.
Processed foods and obesity are interlinked with each other because of saturated fats. Trans fats increase the unhealthy fats in your body and it causes obesity and other weight issues. Cutting out processed foods that have refined oil, saturated fats and try to use alternative means for a healthy diet.
● High Calorie
Food processing reduces the fibre and starch level from food, therefore people consume more foods as it’s easier to digest within a short period. And this excessive consumption of food increases the calorie level in your body.
This may result in weight gain problems and other issues such as cardiovascular disease, diabetes, hypertension, and gallstone. There are some low-fat foods you can try to maintain your calorie level intact such as no cream yoghurt without any added sugar, skim milk, etc. So these processed low-fat foods are typically low in calories that you may consider in your balanced diet.
What Are Non-Processed Foods?
Non-processed foods are natural foods in their unaltered and unrefined forms, without any added flavours. Unprocessed foods are beneficial for a healthy balanced diet to reduce your weight issues, chronic disease, cholesterol, and other major health problems. Here are some non-processed foods along with their benefits.
List Of Non-Processed Foods
- Any fruits and green vegetables are the best sources of nutrients and vitamins. To improve your memory, start to eat healthy and unprocessed foods that contain Vit D, C, and E. Omega-3 fatty acids, fish, and polyphenols are some of the considerable healthy diets and nutrients that stabilize your memory issues. You can also try other foods to nurture your brain function.
- Some fruits and vegetables have phytochemicals that act as antioxidants along with lycopene, and vitamins like A, C, and E. High-oxidants foods are blueberries, raspberries, carrots, pumpkins, and dark leafy vegetables. Try to include these foods in your diet chart to prevent cancer risks.
- Try to maintain a healthful diet by avoiding ultra-processed foods to control the calorie rate. Foods such as beans, legumes, and nuts can lower the rate of fat and calorie rate in your body.
- The combination of probiotics and prebiotics help in better bacteria increase in the colon. These are some examples of fermented foods that have high probiotics- miso, kimchi, and kefir, etc.
Processed Foods vs Unprocessed Foods
Unprocessed foods are fresh, natural, uncooked foods such as fresh vegetables, fruits like apples, oranges, etc. Whereas, foods that undergo several processes such as grinding, freezing or heating, and other chemical reactions are processed foods. These are mainly packaged and preserved foods such as sausages, cheese, frozen meats, and other items.
Processed foods contain artificial chemicals, added sugar, high calorie, and harmful components that are highly dangerous for your body. Unprocessed foods are fresh and contain healthy nutrients, vitamins, and protein.
Minimally processed foods are the best alternatives as they don’t have any extra added ingredients or chemicals. Some examples of these types of foods are partially frozen fruits, pre-washed vegetables, roasted nuts, and low-flame cooked salmon.
A healthy diet is essential to build a strong immune system to prevent your body from foreign diseases. To maintain a balanced diet you need to eat varieties of foods and change your daily food habit. Sometimes an individual can’t follow a balanced diet and eat good foods therefore Vmeals provide a healthy meal plan as per your needs at an affordable range. VMeals offers a variety of meal structures and healthy diet plan options that can be helpful for any health-conscious person. In UAE, if you are struggling with your diet chart, VMeals have nutritionists and expertise to manage your healthy meal plans. Transform your boring diets with VMeals to add more flavours and healthily enjoy your daily meals.