Today we wanted to talk about ‘crowding out’.
People don’t like food being taken away from their diet, that’s why Health Coaches focus on the concept of crowding out. By simply adding healthy foods to your diet, the unhealthy ones will slowly exit it.
A clear example: If your morning breakfast consists of refined flour and deep-fried pork Banh Mi, try to simply add a banana, an apple, or even better some berries to it. You will more likely naturally feel fuller and eat less of the Banh Mi.
Thanks to Dr. Greger, we have now a very easy to understand list of the 12 healthiest items on earth and they are all very cheap and accessible. Find them here below:
Black beans, butter beans, cannellini beans, chickpeas, edamame/soyabeans, peas, kidney beans, haricot, lentils, pinto beans, etc.
Acai berries, barberries (good for acne), blackberries, blueberries, cherries, cranberries, goji berries, raspberries, strawberries, etc.
3) Other Fruits
Apples, dried apricots, avocados, bananas, clementines, dates, dried figs, kiwi, limes, nectarines, oranges, pears, black plums, pomegranates (with dried fruit it’s recommended to choose the unsulphured varieties).
4) Cruciferous Vegetables
Rocket, bok choy, broccoli, brussel sprouts, cabbage, cauliflower, collard greens, horseradish, kale, mustard greens, watercress etc.
6) Other Vegetables
Artichoke, asparagus, beetroot, peppers, carrots, sweetcorn, garlic, mushrooms, okra, onions, pumpkin, sea vegetables, snap peas, squash, sweet potato, tomatoes, courgette, etc.
8) Nuts and Seeds
9) Whole Grains
10) Herbs & Spices
Allspice, basil, bay leaves, cardamom, chilli powder, cinnamon, cloves, coriander, cumin, curry powder, dill, fenugreek, garlic, ginger, horseradish, lemongrass, marjoram, mustard powder, nutmeg, oregano, smoked paprika, parsley, pepper, peppermint, rosemary, saffron, sage, thyme, turmeric, and vanilla.
Black tea, chai tea, vanilla chamomile tea, earl grey tea, green tea, hibiscus tea, hot cacao, jasmine tea, lemon balm tea, matcha tea, almond blossom oolong tea, peppermint tea, rooibos tea, water, and white tea.
12) Not a food, but should still be incorporated is Exercise.
You can find many of the items in La Holista’s products. We try to make it easy for you! Order yours here, free delivery for Thao Dien.