22 Tips To Better Eating | Tay Wilkins | Skillshare

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22 Tips To Better Eating

teacher avatar Tay Wilkins

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Taught by industry leaders & working professionals
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Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

7 Lessons (23m)
    • 1. 22 Tips To Better Eating Intro

      3:10
    • 2. 22 tips to better eating part 1

      4:12
    • 3. 22 tips to better eating part 2

      2:48
    • 4. 22 tips to better eating part 3

      3:00
    • 5. 22 tips to better eating part 4

      3:17
    • 6. 22 tips to better eating part 5

      3:27
    • 7. 22 tips to better eating part 6

      3:34
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About This Class

This course provides 22 tips that will help you to create better eating habits that will help with improve your quality of life 

Meet Your Teacher

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Tay Wilkins

Teacher

My goal is to provide you with the tools and knowledge to unlock your full potential. My courses will convey how to strengthen your focus, build confidence as well as direct you to a creative and intelligent approach to achieving success.

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Transcripts

1. 22 Tips To Better Eating Intro: obesity has become widespread, hitting epidemic proportions. More and more people are suffering from weight gain with busy lifestyles, where people are working two jobs in constantly having to tend to their families. There's very little time for proper food and take or exercise. Far too many people are dying from obesity related illnesses, which are in most cases preventable. Because of our lifestyles, we are also becoming more sedentary. We sit at a desk all day. We sit in our cars going from point A to point B and we sit in front of a television or our computers. This lack of movement is contributing toe weight gain. It's slowly killing us Honestly. I wouldn't be surprised if in the future we were born without legs. But it's not just a lack of exercise. It's an increased reliance in process high fat and unhealthy foods. With many families having both parents working long hours to make ends meet, there is no longer the time to prepare healthy meals, leaving obesity to reign terror as early his childhood. This course has been created with the express purpose of helping you to not only lose the unwanted effect but to keep it away for good. But let's be completely honest here for a second. Weight loss doesn't happen from fat Dieting Fad diets are short term solutions to shed extra weight. Fad diets do not work in the long term because people hate being on a diet fad. Diets were created to take your money and have you jumping from one fat diet to the next. The only long term solution for permanent weight loss is to create a new, healthy lifestyle, which mainly involves better eating habits. This doesn't mean that chocolate will never pass your lips again, but it does mean looking after yourself and watching what you eat. It's also worth noting that if you are looking for that tight, slender body and sculpted figure, it will require a little bit of exercise. Before you can start on your weight loss campaign, There is something you must seriously consider, and that's your mindset. People often fail or give up on things in life simply because they don't have the right mindset. You must have a positive mindset. You have to have the mentality that you can lose the weight and that you will get back in shape this is important. If you want the body of your dreams, you have to be able to look at yourself in the mirror and believe it can be done. The coal honest truth here is that if you cannot motivate yourself if you cannot give yourself any good reason to lose weight, then you never will. You will forever be condemned toe wasting money, buying more books, more dieting and fitness programs. Meanwhile, never shedding a pound and wondering why nothing is working for you. This is the key ingredient you have to believe, and what you have to do is take action. No more down. Got it. Good, Now let's get started. 2. 22 tips to better eating part 1: Do you know your body? Are you alkaline or are you acidic? Our body internal system needs a pH of just above 7.0 R. Immunological in dramatic and repair mechanisms all function at their best in this alkaline range. If our body becomes over a city, you may start to experience a combination of these symptoms having low energy fatigue, nasal congestion, negative increase in weight, hives, muscle pain, weak nails, dry skin, dry hair, frequent colds or the flu or having headaches. If you have these symptoms and eat foods, which create asset in the body, you may need to balance it with an alkaline diet. So what foods actually cause acid in the body? You may ask. There is a whole list of foods that cause the body to be over acidic, like dairy and dairy substitutes, animal meat, most grains, chickpeas, condiments, prunes, chocolate, peanuts, alcohol. And there are quite a few other types of foods to balance your pH. The remedy is simple and logical. Eat more alkaline, causing foods to name but a few of these foods. There is watermelon lie mangoes, most vegetables, most vegetable juices, almonds, sprouts, avocados and green tea. when your body becomes more alkaline, the changes that will take place are truly amazing. It will seem magical, but it is all perfectly normal. You will feel how we all have the right to feel. We just don't know it. The benefits of having alkaline diet include rapid weight loss, increased energy, the need for less sleep, improve skin and hair conditions and having a better mental attitude. Are these benefits worth pursuing? I personally think so, and you're crazy if you do not agree with me. Fortunately, it is not hard to slowly Alkalaj your body. Take it one day at a time and more and more green food to your diet reduced the number of cups of coffee and caffeine you have every day, and you'll soon reap the benefits. Respect the body and respected cycle without trying to make this too complicated. There is a continuous process. The body goes through daily. This process is important as it helps the body function properly. The process is as follows. It starts with appropriation. This happened somewhere between 12 pan in 8 p.m. This is the part of the process where the body is digesting all the food you intake. The next part of this process is assimilation. This happens somewhere between eight PM and 4 a.m. This is the part of a process where nutrients is being absorbed into the body and used. The last part of the process is elimination. This happens somewhere between 4 a.m. and 12 PM This part of the process is where the body rids itself of waste and undigested food. It's important to know and understand this process as it can be a serious maker or breaker to the start of your day. An example of this would be if you had eaten a meal really late at night before you went to bed. Normally, your body would be in the assimilation phase, but since you just recently had a meal, the assimilation process is interrupted and the body is now trying to digest the food you just ate, not being able to properly taken the nutrients from the food that was already digested. The body is now behind schedule, and when it should be setting up for the elimination phase, it's now instead trying to absorb the nutrient from last night's meal. You are now left waking up in the morning, groggy, sluggish and maybe with a little bit less energy than you're used too heavy. It is also important to note that eating highly processed foods will also slow this process down, so it's important to not only watch when you eat, but what you eat as well. 3. 22 tips to better eating part 2: weight loss doesn't just mean fat loss in your pursuit of a leaner body, you no doubt utilize a bathroom scale to track your progress. However, you may have been doing yourself a great disservice. As you know, a scale measures how much weight you have lost, but it will never tell you where the weight was lost from. This is where the problem lies. When trying to lose weight. Your combined weight loss could potentially come from fat loss, water loss or even muscle loss. Obviously, fat lost is what we want. What we want to avoid, though, is losing muscle as much as possible. Unfortunately, many of the fat diets claiming rapid weight loss are often achieving this at the expense of water loss or muscle loss. As tempting as fat dies me sound, avoid them. Take the time to engage in proper nutrition. This will be more beneficial to you in the long run. Make your breakfast camp. Do not skip Breakfast for breakfast is the cornerstone to having any success in eating nutritious Lee. Breakfast is so important to your good health in your weight control, according to Dr Barbara Rolls and professor of nutrition at Penn State University, she says. Your metabolism slows why you sleep, and it doesn't rub back up until you eat again. Eating breakfast is not only good for your overall weight loss, it will help you stay on track for the rest of the day. You are more likely to binge on something sweet and in the bread group if you skip breakfast, so make it count. I personally like to start my mornings with a couple of eggs, some whole grain oatmeal in a nice smoothie. Try to eat a minimum of three meals and two snacks each day. This can be one of the most difficult adjustments to make. After our you are really busy, you already have a full plate. When do you have time to worry about filling your plate with more frequent meals? The reality is eating smaller portion meals and more frequently throughout the day is another cornerstone. In order to be successful, just like eating breakfast will increase your metabolism so well eating more often. This will also help you curb your bad carbohydrate intake by making sure that your snacks are playing and occur regularly throughout the day. Really, it will take just a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals. 4. 22 tips to better eating part 3: Here's some things you should avoid. Table Salt Table salt is bleached highly processed and has restrictive its nutritional value. Healthy alternatives would be Himalayan salt, which is pink or red in color, or Celtic Sea so, which is grey in color. These are natural, unrefined salt that will help to regulate your heartbeat, prevent muscle cramps, balance your pH levels, regulate your electrolyte balance, reduce cellulite and help reduce the chances of developing kidney or gall bladder stones. Next on the list is sugar like table saw sugar is bleach in process with chemicals. Sugar is very bad and deplete your vitamin B. When it comes to sugar, there's no real healthy alternative. Brown sugar or raw cane. Sugar is still process in some way, the only difference being that the natural molasses hasn't been stripped out like it is with white sugar. My suggestion here issues very little to no sugar at all whenever possible. Next on the list, white bread or white flour, both white bread and white flour are processes stripped of nutrients. Alternatives to life Flower would be whole grain wheat flour. Keep this in mind when purchasing bread at some brands of wheat bread still use white flour , almond flour or almond are also great alternatives. All my flower is a good source of fibre protein and vitamin E. Almond flour is also cholesterol free. When it comes to fruits and vegetables, always look for the colorful ones. Avoid the white ones by broccoli, lettuce, bell peppers, green beans and peas, brown rice in moderation. Leafy greens like kale and spinach, apples, melons, oranges and grapes. These foods are not only colorful there also high in fiber nutrients. An important any accidents. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits. Which leads me to my next point. Eat your vegetables, period. It is so easy to use an excuse for poor nutrition. Resist the temptation. If the only vegetable you have eaten in the last five years has been the potato, now is the perfect time to begin experimenting with other vegetables. This is important for your overall health and to avoid some nasty side effects of not getting enough fiber in your diet. If you do a thorough search of vegetables, it's guaranteed that you will find at least a few vegetables that you enjoy eating, experiment with grilling vegetables and cooking with the rial organic butter to add flavor . You can also search for new recipes on the Internet or in cookbooks. 5. 22 tips to better eating part 4: While more and more restaurants these days are offering low carb friendly menu items, many of them are still not ideal. Low Carb Fair There are many recipes for quick and easy meals that you can prepare yourself at home. Try the duties as often as possible and turn it into a habit. If you cook your own food, you know exactly what content you're adding in, and you will be able to keep a watchful eye over hidden sugar and otherwise processed foods . Another benefit is the cost to savings over the long run. Even if you must go to the grocery store more often, you will save a significant amount per meal, as opposed to eating at restaurants and fast food establishments. It will also be easier to maintain your health with your own favorite fresh food selections on hand. Don't just look at the label. Not sure what processed foods are process. Foods are foods jacked on chemicals and other insane additives. These chemicals and additives sacrifice nutrition for flavor and increase shelf life. If you're not sure if what you're getting is processed, look at the back of the package passed the nutrition facts to the bottom where the ingredients are. My personal general rule here is if I can't pronounce the words on the back of the package , as ours probably processed processed foods do serious damage to the body and should be avoided whenever possible in a former proceed at each meal as a snack protein. The most important nutrient of all your body is made of cells that are formed from proteins and amino acids. You should choose a portion of lean protein, such as chicken breasts, ground turkey, egg whites, fish or lean state protein should be eaten with every main meal or spread out. Even with every 5 to 6 meals. Protein helps to build lean muscle repair tissue, hair, skin and nails. Also, in addition to everything that's been discussed before. Eating protein helps you burn more calories. As protein is made up mainly of amino acids, which are harder for your body to break down, you brought more calories getting rid of them. This comes from Jeff Hampel, Ph. D, a spokesperson for the American Diabetic Association. Just think eating a protein for SNET can help you lose weight. How about a few slices of turkey or ham or some string cheese. Eating protein will also help you feel full so that you're less likely to crave unhealthy snacks. Drink water often pretty simple, but developing this little happy is a real secret when it comes to your health. It will help you get in your 8 to 10 glasses of water each day, but it can also have other benefits. Ever feel hungry after eating a handful or standard serving on the nets, try drinking water afterwards. The water will help you feel full and prevent overindulgence. Drinking water after a snack will also help remove the aftertaste from your mouth and can help curb your desire for more. Follow this little tip and develop it into a habit. Then, before you know it, you will be where you want to be and at what you want to be. A 6. 22 tips to better eating part 5: chew slowly and enjoy your food. This sounds trivial, but you will feel full and more satisfied if you take the time to savor your food and chew it slower. Don't get in the habit of eating while standing or eating quickly. Sit down, preferably at a table and shoe eating. So we're like this will help you enjoy your food more. Pay attention to what it is you're actually eating and get a better sense of when you were actually full. Eat your larger meals early in the day and smaller meals later. You will feel better and lose weight quicker if you eat a larger breakfast and e smaller dinner. Also, as you have been sleep for hours, your body has been fasting and earlier in the day is the best time to refuel and provide your body with the energy that is needed. You may also want to eat a majority of your carbs earlier in the day, saving a salad and meat for dinner. Eating larger males during the part of the day when you are most active will help you feel satisfied throughout the day and curb cravings for unhealthy snacks. Try to consider eating salmon or tuna. This is one way to work in omega three fatty acids that are good for you, an answer variety into your routine. After a few months, you may tire of eating eggs and bacon for breakfast. Substituting fish will give you the protein and healthy fish oils you need. Try using lettuce leaves instead of bread. This tip can seem a bit odd at first, but if you try, you will probably grow to like it. Instead of eating bread and buns with your sandwiches and hamburgers, why not try leaves of lettuce? You can make a double cheeseburger with onions, pickles and tomatoes wrapped in the whole lettuce leaf. Or you can make a tasty rat with lettuce instead of tortilla and bread. This will help increase your good carbs and fibre intake while giving you more variety in your routine. Try to eat fruit for dessert. We all want a little dessert sometime, but how do you have your dessert and maintain a healthy lifestyle to? Why not try cheese with fruit slices or Berries? Better yet, why not try Greek yogurt with Berries? You could even try sweet pineapples or strawberries with cottage cheese bears a sweet that are high in fiber and nutrients, and the dairy products are high in protein. This is a sweet and tasty alternative tome or sugary desserts, and added benefit is that the protein in the dairy products and the fiber and the fresh fruit will make these deserts more filling. Avoid artificial fruit juice. Fruit juice can be very tempting as a replacement for soda, but just how healthy is fruit juice? If you read the labels, you will soon realise that in many of the commercial juices available at your local grocery store, there is very little actual fruit juice. What you will find is lots of sugar, water and other unhealthy ingredients. And as we all know that all the excess sugar that we consume, if not use, will convert. It's a body fat. It's best to just skip juice altogether and eat fresh pieces of fruit. Now only does fresh fruit contain less sugar than juice. Fresh fruit has fiber that is good for you and will help you feel fuller longer. If you absolutely have a taste for fruit juice, you could try buying fresh fruit from the store and making your own fruit juice or smoothie . It will prove to be a lot healthier than the process fruit juice that you get from the store. 7. 22 tips to better eating part 6: use meal replacement products in moderation. New, innovative new replacement shakes and protein bars go on the market almost every day. It is an estimated $20 billion a year industry, so it only makes sense. But be careful when using meal replacement products, especially the bars. They may only be slightly healthier than the Snickers candy bar. Occasionally, they may not be bad for you, but as a rule, you probably don't want to indulge in more than two million replacement shakes or bars every day. If it sounds too good to be true, it probably is ever heard of low carb donuts or muffins? You could find these prepackaged, low carb labeled goods at your neighborhood grocery store. But just because you're saying that does not mean that you should make a habit out of eating them. While low car pastries may be tempting, remember they still contain all the usual carbohydrate suspects sugar or sugar substitute in flower. They may be healthier than your typical muffin as an occasional treat, but remember to stick with the basics for success. Here's how you avoid the grocery store shuffle. Well, everybody else inside the grocery stores bumping into each other crashing cars and doing the skinny outs truffle. You can rest easy, knowing you don't have to do any of that. Why do you ask? Simple. Here is something that most people don't pay attention to about grocery shopping. The healthy foods are almost always in the outer perimeter. Think about it when you go into the grocery store. All the healthy stuff. Fruits, vegetables, meat and dairy products are arranged around the store walls. You only rarely need to enter the center aisle areas in those few stores that stock butter and cheese in the center near the frozen foods. For the most part, all of the foods that you need can be found on the outer perimeter walls of the supermarket . Train yourself to start from one end of the outer isle and work your way around. It will be much easier to avoid junk food cravings and fill your basket with unhealthy items. If you do so, go ahead and give yourself a cheat day when you first start out is going to be more about willpower and less about habit. The urges and cravings for that genes pizza or those triple fudge brownies are going to come. It's best to try to hold off until the end of the week. Most people choose Saturday as their cheat day, which is fine. Remember, though, that once the cheap day is over, it's back to the grind. Don't sell yourself short and don't abuse the Cheat day. We can't do right all the time. Even the most conscientious food combine ERM amisom, healthy vitamins, minerals and trace elements in their diets. To help make sure you get everything that you need. Consider taking a good multivitamin, but check with your doctor first for recommendations. The most important thing with any sort of dining is consistency and setting goals. Without goals you're headed for disaster. You need to have a set number of where you want to get to and when you want to achieve it by only then will you achieve true and lasting dieting success. I hope you have enjoyed this course. The key now is to implement what you haven't heard. Let's make this thing a success