5-Minute Trick to Minimize Your Processed Food Diet [HCP]
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Today, I'm starting a brand new blog series:
“Habit Change Profiles” (HCP)
Each post will talk about a single bad habit that many people have and will provide simple, “quick fix.”
My recommendation is to incorporate each into a 30 Day Habit Challenge where you work on making this subtle change into your daily routine. That way it will become a permanent change.
In today's HCP, we'll tackle the epidemic of the processed food diet.
Specifically I'll reveal a five-minute trick you can use to reduce your reliance on a very unhealthy type of food.
The Dangers of the Processed Food Diet
Most processed foods (such as crackers, bread, muffins, pasta) are higher in calories and lower in fiber and nutrition than unprocessed foods (like a carrot, sweet potato, apple or orange.)
The U.S. (and many other countries) is used to eating processed foods, both for meals and for snacks. In fact, you might be accustomed to eating cereal for breakfast or a bag of Doritos for a mid day snack.
On the surface, one of these snacks might not seem like a big deal. But it can have a very serious negative consequence if you eat like this over a period of months, years and decades.
In fact, the processed food diet has been linked to a variety of health problems:
- Morbid obesity
- Vitamin deficiency
- Heart disease
In our journey towards perfect habit development, it's important to reduce our reliance on processed food.
That's why I recommend the following solution…
Reduce the Processed Food Diet with this 5-Minute Trick
You can make an immediate improvement to your health, by replacing one processed food with one unprocessed food every day.
You may want to opt for the apple instead of the baguette when eating Panera at lunchtime, or maybe you’ll decide to eat eggs and a grapefruit for breakfast instead of eggs and toast.
This uptake in fiber and nutrition and decrease in the consumption of processed foods will help you in multiple ways. The increased nutrition will fuel your body with energy and improved immunity to illness, while the increased fiber will help cleanse your colon and keep you feeling full longer.
On DevelopGoodHabits.com, I don't claim to be perfect. Like most people, I often fail to eat the right things every single day. But I have found that making small substitutions with my diet has had a positive long-term impact.
In the last few weeks, I've discovered that it's not hard to take a few minutes each day to make small substitutions. Instead of reaching for a bag of Doritos, I'll grab a piece of fruit instead.
Finally, in the last week I've had a lot of success with drinking an antioxidant rich smoothie in the morning. All you need is a blender (here's one I recommend) and a few simple ingredients. Then just follow this recipe I got from Smoothieweb:
- 1 cup 100% natural pomegranate juice
- 3/4 cup soy milk
- 2 ice cubes
- 1 large banana
- 2 tablespoons raw almonds
- 3 tablespoons protein powder (optional)
In a blender combine all ingredients. Cover and blend on high for at least 30 seconds (make sure the almonds aren’t visible) then pour into two glasses. Makes 2 servings.
This smoothie takes a few minutes to prepare. Then you can use it to substitute a heavy breakfast that's probably full of processed food.
Even better – add it to a morning ritual where you track this habit on a daily basis.
That's it for today's HCP.
Stay tuned for more “quick fixes” you can use to improve your daily rituals.