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Creating Healthy Eating Habits, Not Restrictions

Creating Healthy eating habits, not restrictions.

I'm giving you tips to succeed.

Everyone knows what is a healthy diet and what isn't!  The fact is that no one goes out there, eat a gooey double bacon cheese burger with fries & mayo with a coke and goes " Wow, I feel great, my cells have been nourished now I'll go for a run!!

No Ones!!

When it comes to developing healthy eating habits people may get overwhelmed just by thinking about all the changes that needs happening in order to enjoy a more rewarding way of eating.

However let me reassure you, it is only a perception and to make it easier I have brought up few points needed for you to know  in order to succeed.

To create this extremely valuable health habit, you need to want it! Whatever your reason is....enjoying a healthier weight, staying away from degenerative diseases, have more energy, exercising without the pain...or simply by living a more vibrant life... 

Developing a healthy eating habit is not as restrictive as someone might think. Know that nothing happens overnight, it is one step at a time. Every little step in the right direction is consider a good day!

Essentially you would have to be eating food mostly from plants, vegetables, fruits, whole grain and legumes ( lentils, beans...) Limit highly processed foods & refined sugar. 

1- We are made up of 100 trillion cells. Our cells needs an array of nutrients in order to work at their optimal level. Eating a variety of good quality wholefoods allows for the intake of many different kind of nutrients so our cells can utilize them therefore keeping us healthy and in good health. 

I have the habit to buy different kind of vegetables and even though I am not sure what i'll do with them yet, I sure will figure it out! So Believe In your ability to figure it out.

2- Control your serving sizes.

I know, going to any restaurants our plates are really full and most of the time there is much more food than we should really eat and we will eat everything because we have paid for it and yes we work hard for our money soooo.... eat what you should and take the rest home for later. Yes doggy bag it!

Now to help you eat what you should instead of what you can. try these tips.

* Drink a glass of water before eating.

* Avoid eating from take away containers, transfer to a plate.

* Know what a serving is:

                                        * Carbohydrates: a slice of bread, 1/2 cup of cooked                                                                              rice,pasta, quinoa, pourridge, barley,                                                                            polenta, 1/4 cup muesli.

                                        * Proteins: 65 gr cooked lean meat, 80gr cooked turkey,                                                              100gr fish, 2 eggs, 1 cup legumes, 170gr tofu,                                                            30gr nuts/seeds.

* Lastly, If you eat fast, you will most likely miss the hunger & fullness cues so eat slowly.  Take your time, enjoy your meal and give time to your body to adjust. Your metabolism will thank you and you won't overdo it. 

3- Eat more wholegrain like whole wheat, barley, oats... those retain most of their nutrient & fiber and it doesn't have the added sugar or "enriched flour" . Also because of the fiber content, it'll make you feel satisfied.  If you choose a whole grain bread, you'll notice it is way heavier then the usual bread and is much better for our health in the long run.

4- As I mentioned earlier, try your best to limit your refined sugar intake. Just know that the refined carbohydrates in white bread, regular pasta and most snack & processed foods have little or no dietary fiber and have been stripped of all  nutrients.  Avoid or seriously limit foods with added sugar, such as soda, candy, processed food. These are sources of empty calories that are utterly useless for our cells to thrives & goes against our health deteriorating it and contributing to weight gain.

Avoid white sugar as much as possible... many found hidden in processed food.


5- Good fat!! The unsaturated fat ( doesn't solidify when cold) from avocados, nuts, olives, seeds, flax seeds, peanut butter is good for you. These food items might be high in calories yet they do not promote weight gain because they are satisfying and high in fiber, known as Omega 3. 

6- Limit your intake in saturated fats. Commonly found in red meat, bacon, processed meat. Those boost your LDL also know as bad cholesterol. Choose lean meat instead like turkey, skinless poultry, legumes, bottom feeder fish, nuts, tofu...

7- Keep your sodium intake as low as you can. Try increasing the amount of fresh herbs and/or dried spices to your meals to enhance the flavors therefore you can omit the sodium. Sodium does raises your blood pressure and many other harmful health effects when used for long period of time. For a healthy person, the aim is less then 2000mgr per day ( little more than 2/3 of a teaspoon). Side note: Potassium rich food lowers your blood pressure. that's bananas, potatoes, fruits, beans... 

Before I let you go, I wanted you to know that I, Frederic Gagne, am a chef that promotes healthy eating habits using a wholefood diet. I am Vegan because this is where I believe most nutrients are found with the least chemicals in order to keep me at my optimal health. I am what we call a " health nuts" and I am addicted to personal growth. 

Even though I eat the best diet there is for optimal health, as a chef, I do believe that our food supply doesn't give us all the nutrients needed therefore I have partnered up with a health company in order to compliment my healthy diet ( which is by the way the most crucial aspect...healthy food) 

You may reach me





Frederic Gagne

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