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8 Simple but High Impact Steps to Begin Eating Healthier

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Everyone has to start somewhere. Even the greatest gurus had to take that first step. If you are still on a typical processed diet this can be your first step toward wellness.

Despite the popularity of all things wellness, the truth is most folks are eating a standard American diet loaded with chemicals and toxins, and devoid of nutrition.

So while some people many be debating raw versus vegetarian, the average person is struggling to figure out where to begin. Here is some love for those aspiring to live better. I hope this is helpful, here’s to eating healthier!

8 Simple but High Impact Steps to Begin Eating Healthier | via

If you are a true beginner I suggest you tackle one step at a time. Then build on your progress until you’ve mastered each step. By the time you reach the end of the list you too will be eating healthier.

1. Drink more clean water

I can’t tell you how many folks just don’t drink enough water. And there are some serious consequences to chronic dehydration, including kidney stones and UTI infections. Forget trying to remember ounces or glasses in a day. Is your pee very light yellow or clear? If it isn’t drink more water.

Choose better: Drink a big glass with fresh lemon juice first thing in the morning. You’ll hydrate after the long night and get a boost of vitamin C.

2. Lose the soda

You knew this was coming. Let me be painfully clear. Conventional soda has no redeeming qualities. Massive amounts of sugar, colors, and chemicals are just the tip of the iceberg. It also causes your body to leach valuable calcium and other minerals from your bones. I suggest you go cold turkey and never look back.


3. Stop drinking bottled juices

So you may be thinking now that you’ve given up soda you’ll just substitute store bought juice. Think again. By the time that store bought pasteurized juice ends up on your table it’s just glorified sugar water. With no fiber it will spike your blood sugar and set you up for health problems down the road.

As for nutritional value, there is very little. The enzymes and fresh nutrients that make homemade fresh juice amazing for you are likely nowhere to be found in that bottle.

Choose better: Stop by your local juice bar and occasionally enjoy a fresh pressed organic juice like my personal favorite carrot + apple, sooo yummy. Plus carrot and apple make perfect beginner juice.


4. Ban fast food

Just like with soda, you’ve seen this commandment before. You may have convinced yourself that you can enjoy healthier options. In my opinion there is no healthy fast food. Because no fast food chain that I know of serves fresh organic non-GMO fare.

Quit fast food -- 8 Simple but High Impact Steps to Begin Eating Healthier | via

Most fast food is cooked in soybean oil or canola oil, which means your food will be swimming in GMO’s. Fast food is made to last, that means preservatives. It’s made to look vibrant, that means food dyes. Fast food is made to be cheap, that means CAFO produced meat likely laden with hormones, antibiotics, medications, GMO’s from the feed, and harmful bacteria.

All these things are disastrous to your health. I know you are just beginning but there’s no sense is substituting one bad thing for another. Just say no to fast food.

Choose better: Start packing healthy snacks and lunches so you can avoid the temptation of fast food. I always keep portable fruits in my bag, like a banana or an apple in me or the kiddo need a snack.

Most people are eating foods designed to kill living things...don't be most people.Click To Tweet

5. Eat fresh or frozen veggies with every meal

Now that you’ve stopped eating fast food and drinking soda you’ll need something new to add to the rotation.

There is no better wellness producing habit than eating loads of fresh organic vegetables (frozen is ok too, but avoid canned) . Vegetables (and greens and fruits) provide the best form of food. They are nutrient dense, enzyme packed, fiber filled super foods that will instantly help your body heal.

Eat more vegetables -- 8 Simple but High Impact Steps to Begin Eating Healthier | via

Choose better: Keep it simple and tasty. There are so many choices out there so find some favorites and prepare them simply. A convection oven fits in any kitchen and makes amazing roasted veggies. My favorites are roasted broccoli and brussel sprouts with a splash of avocado oil, a touch of pink Himalayan salt, and a generous sprinkle of fresh ground black pepper.


6. Start your day with a fresh smoothie

Who doesn’t like a fresh fruity smoothie? They are cold, creamy, and packed full of nutrients, see what’s not to love?

You can use fresh or frozen fruit and greens (I like frozen because it makes for a frosty smoothie) and throw in whatever you’ve got laying around. As long as you keep your ingredients natural and preferably organic you’ll be starting your day with a burst of nutrition.

Choose better: Add a sprinkle of chia seeds for minerals and omega 3’s. Feeling sick, add some camu-camu powder for a nice dose of vitamin C. There are so many options it’s overwhelming.

If you want to step-up your smoothie game check out my post on 25 Nutrient Dense Superfood Smoothie Add-Ins.


7. Start drinking fresh brewed tea

I heart tea!!! Yes I needed exactly three exclamation points for that. On an average day I drink about 6-8 cups of fresh brewed tea (green and herbal). And this easy little habit has made a huge difference in my life.

You see teas are simply gently brewed plants, and we all know plants are amazing. There is a tea for everybody and every ailment.

I usually start with white tea for a gentle caffeine boost. I have green tea after my breakfast or lunch. I enjoy dandelion tea if my liver needs a bit of a boost or if I’ve eaten something I shouldn’t have. I sip chamomile tea and mint tea at the end of the day to get me ready for bed. There are so many teas I could write a book on just tea.

Choose better: Just like coffee you should choose higher quality tea for your cup. You want intact nutrients from your brew and this is more abundant in better processed and sourced tea.

Look for organic brands that specialize in high quality tea. And watch out for toxins, metals, and pesticides especially in any tea from China and India. My favorite brands are Rishi, Numi, and Traditional Medicinals.


8. Eat a salad every day

This last change will definitely lead to better health and healing. Eating a fresh (preferably organic) salad every day is a game changer. Packed with antioxidants, nutrients, anti-cancer compounds, and fiber this habit will make a big difference. A smaller waistline, better blood sugar control, and brighter skin are all bonuses of this last habit.

Choose better: Avoid pre-packaged salads and especially salads with meats. Not only are these more expensive but those meats are likely packed with salt, preservatives, and nitrates. And those little packets of dressing are probably full of sketchy vegetable oils and loaded with calories. Build your own salad, add nuts or avocado for healthy fats and make your own fresh dressings.

Small steps big changes!

I hope this little list helps you navigate your personal path to wellness. And remember it’s about taking small steps as they make sense for you.

If you want a full step-by-step guide for healthy eating you can read my post A Beginner’s Guide to Clean Eating and my budget friendly post 12 Simple Ways to Eat Healthy on a Budget.

What steps do you incorporate? Have you just started on your journey? Did you find some steps more difficult than others? Share your stories in the comments below.

Good luck on your journey!

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IMPORTANT DISCLAIMER: None of the health topics presented on Filtered Family have been evaluated or approved by the FDA. They should not replace personal judgment nor medical treatment when indicated, nor are they intended to diagnose, treat, cure, or prevent any disease. Always talk to your naturopathic physician or M.D. about the use of these or any other complimentary modalities. Reading this website denotes your understanding and agreement to our full disclaimer.


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  • I love smoothies so much, I need to get in the habit of making them daily. I always feel more full on days I drink one too and I find myself not overeating. Great advice!

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