Eating healthy for dummies: how and why I changed my daily eating habits

I can’t remember when was the last time I felt so good as I do in last two months. What happened? I changed my eating habits a lot. To sum up, I eat a lot of vegetables in combination with some smaller amount of carbs - whole grain couscous, rice or pasta. I basically don’t eat meat anymore and I cancelled all the unhealthy stuff, like sour cream, cream, not-whole grain carbs, fruit yoghurts, biscuits and other sweet stuff, white bread etc.

And the best part? I’ve never ate such a good food in my life, I never had so much energy and I’m losing weight. Besides, I’m taking care of my health and caring for the environment. And it’s so easy.
 Note: I'm far from nutrition expert and I didn't read much so far about healthy good. All this is based on my experiences and what helped me to change my daily eating habits.

Consequences of my changed eating habits:

1. I have unlimited amounts of energy. I used to feel really tired around 10PM after a busy day and I thought it was normal. Well, it's not. Now I don't get tired and i can still do sth productive after 10 PM, which gives me 1-2 extra hours of productive time a day.
   
   
2. I love everything I eat. I never eat anything I have trouble eating or I’m not excited about eating it. All of the dishes I make or eat are super-delicious and I always ask myself: what would I like to eat the most at the moment? I started to listen to my body.
   
   
3. I take care of the environment. Avoiding animal products, such as meat, brings a great deal of environmental care, since production of cow meat is no. 1 polluter on our planet. Don’t believe me? Watch cowspiracy. 
4. I decreased my chances of getting cancer or having a stroke. Watch this amazing documentary called forks over knives and form your own opinion about this topic. To sum up: you’ll live longer and healthier life, if you avoid animal products (meat, dairy, eggs). 
   
   
5. I learned how to cook so many new things. My imagination was quite limited, when it came to cooking. I considered cooking a huge waste of time; shopping for food, cooking, cleaning etc and we have to repeat this process 3 times a day … Now I also see advantages of cooking.  If you cook for yourself, you know exactly what you put in your body. You can make awesome dishes that suit your taste and you make people around you happy. You save a lot of money by not eating in restaurants all the time. 
   
   

   6. I’m sure my general health has improved. I didn’t do any test or sth like that, but I changed content of my fridge a lot. I’m sure it’s done good to me.

   7. I’ve lost some weight and I feel more confident. I didn’t lose much in kilos, but I lost some cm all around my body. It’s a combination of bootcamp workout and constant moving. Whenever I know I will not be able to go to a training I plan, when will I be able to move. At least I try to do is walk for 30 minutes - it can mean walking to a meeting or to a city centre instead of driving. Or going hiking during the weekend etc. After I’ve been doing it for a while, I actually get kind of nervous, if I don’t do any sports at all for a day.
   Regarding loosing weight, I had some failed attempts to do in last few years. The only method by which I lost some weight so far, was Paleo (basically you only eat meat and vegetables). It was horrible. I did it few times for two months and I hated it all along: I couldn't listen to my body, I had all this limitations and all my favourite food was off limits. When I thought of having lunch, I wasn't excited at all. What I'm trying to say is, listen to your body and observe what works and what does not. And above that, it's not about which diet will work for you. It's about the whole approach towards eating and sports - it's about your lifestyle and your daily habits.
    
My limited beliefs and excuses regarding food, cooking & health I had: 
1. Cooking is a waste of time.
You can cook some amazing things in 10 minutes and this is how you give yourself a healthy meal. As a time managment freak, I also optimize it as much as possible. I cook more food than needed at the moment - I can always eat the same dish later in the day or week or Jost can eat it. If I cook with Alenka, we talk during cooking. If I cook alone, I watch/listen to TED talks during cooking. I often do other housekeeping stuff during cooking, like doing my laundry, cleaning etc.


2. I can’t eat healthy, since I’m too busy.
I always had an excuse for not eating healthy and it was, that I’m just too busy. In my time-management perspective, eating was a waste of time, so I need to eliminate the time I spend on eating. That of course means, fast food. It’s not like I was eating pizza and burgers all the time. But I did compromise, I never took time for breakfast, so the easiest thing to do was take a fruit yoghurt and drink it on the way. I was eating out a lot, in different restaurants and I often ordered pasta. Sauce was often unhealthy too - creamy, with a lot of empty calories. I was also eating unhealthy snacks. For example, I was in a hurry and I thought  - well, the only thing I can do at the moment is to go to a bakery and buy sth there, I’ll eat it on the way. 
That’s bullshit. I can either buy a fruit, like banana or apple, or low fat yoghurt. I can bring the food with me, when I leave home in the morning and take sth healthy from my fridge. And regarding eating in restaurants, you can always try to order sth healthier. You can also try to bring home cooked food to your work place once a week and change your routine a bit.


3. It’s so expensive to eat healthy food.
It could be a bit more expensive, depends on what you eat. You can save money by eating healthy too. Meat is expensive, right? Vegetables are mostly quite cheap, right? Carrots, tomatoes, courgettes, chickpeas, salad, lentils …? As it goes for whole grain pasta, it is 10-20 % more expensive than the regular one. I think it’s definitely worth investing.


4. You’re so limited if you eat only vegetables all the time.
I always thought that eating only vegetables in boring that that there are like 3 different dishes you can make. Of course, that’s so not true. Besides the classics potatoes, rice or pasta you have such a wide range of other (healthier) carbs: lentils, chickpeas, beans, all different kinds of cereal (buckwheat, quinoa, couscous …).


5. I need to go to another grocery store to buy healthy stuff.
Of course I didn’t know where to buy healthy stuff - I never took two minutes to google it. When I changed my diet, I still kept on old habit of going to the same grocery store. I just buy different things there now. More vegetables and fruit, whole grain carbs like pasta or rice, oat cereals and chia seeds for breakfast, natural low-fat yoghurt, oat, rice or coconut milk instead of cow milk, lots of lentils, chickpeas etc. I also did some research on superfoods and I bought some things on malinca.si and in DM now, but it’s not necessary.


To sum up, here are basic concrete actions, that can improve your health and eating habits. If you're missing an explanation on why is X better than Y, google it. :)


1. Stop with sour cream or cream for sauce. Start using coconut milk, you can also add soy sauce if you don’t like a coconuty taste. I buy coconut milk in Asia shop.


2. Start eating oat cereals with different seeds (sesame, chia, flax seed) for breakfast. It is so much healthier than pre-prepared musli mix, even if it says fitness on the box. It’s also incredibly cheap and it takes 2 minutes to prepare breakfast.


3. Start buying whole grain pasta, couscous, rice or other carbs. It tastes great or almost the same to me. The point is in the sauce anyway. Since we're talking about carbs, be careful about the quantity - switch your regular plate for a smaller bowl.


4. Use coconut fat/oil for cooking. Throw away your sunflower oil, if you have it. Besides coconut oil, I have olive and pumpking oil at home - for making a salad.


5. Get rid of the sugar. Do you actually need it? I don’t use sugar anywhere and I don’t miss it at all. You can be forgiven, if you are baking christmas cookies or making a cake, but even in this case you can make a non-cooked version of it, where you don’t need to use sugar. You can find some great recipes here (in slovene).


6. Use as little animal products as possible. Why? Watch documentary Forks over knives and you’ll get the answer. Meat, cow milk and eggs are very harmful to our health and by limiting or cancelling them from your fridge, you increase your chances of never getting cancer or other diseases.


7. Use as little animal products as possible, since it's really violent towards animals. Watch a video with Melanie Joy, that talks about reasons for eating meat. I never felt bad for eating chicken, cow or pig meat. At least not bad enough to stop it. After watching this video, combined with arguments from Cowspiracy and Forks over knives, I think I'm finally ready to give up the meat. So, now you have 3 reasons to limit your meat consumption: increase your health, help decrease environmental damage and stop supporting the industry of violence towards animals.


I’m not suggesting that you can change your eating habits in a day. But we can all try with small steps and change one thing at the time. Maybe you can buy coconut oil tomorrow. And then start with oat cereal breakfast next week. And try cooking new vegeterian or vegan dish next week. And so on. Another strategy would be bo go shopping, try this for 2 weeks with all the suggested changes and observe the changes in your level of energy, your body etc.


Some examples of the what I ate in the last two months, to give you some more concrete ideas:


a) sugar corner (when you get an urge to eat sugar, there's a way to skip chocholate or cookies)



 blueberries with cacao, coconut & seeds on top

 yoghurt with blueberries and honey

 banana, blueberries and cacao, kiwi, tapioca, flex seeds


b) main dishes corner

whole grain pasta with mangold and roasted onion & coconut milk sauce



 whole grain pasta with young peas & tomato in soy sauce, green salad with feta cheese, chickpeas and pumpkin seeds



 white cheese with young green beands, spinach and onions & home made hummus (chickpeas & tahini mixed with added curry and lemon juice)



 great snack choice: avocado with a piece of home-made wallnut bread

green salad with feta cheese & lentils with onion, carrots, courgetts & coconut milk sauce


I hope this blogs makes you reflect on your daily eating habits. That is makes you want to watch 3 videos/documentaries mentioned. And that you might adopt at least one new thing in your daily diet. I'm sure that for many of you, there was nothing new in my blog. Congrats, you're already breathing a healthy lifestyle. Help others to adopt it too and share this post, if you find it helpful.