20 Rules You Utilize to create Eating Healthily Fitness Easy


Healthy Eating Habits: The 20 Minute Rule

Video taken from the channel: Hamilton Health Sciences


How To Improve Your Diet | 7 Rules of Healthy Eating

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20 Healthy Food Swaps | Easy Food Life Hacks

Video taken from the channel: HealthNut Nutrition



Video taken from the channel: Natacha Océane



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15 Rules for a Healthy Body by Gigi Hadid

Video taken from the channel: Rebela


How to make healthy eating unbelievably easy | Luke Durward | TEDxYorkU

Video taken from the channel: TEDx Talks

Simple rules around eating and exercise can make it easier to stick to healthy choices. To come up with a list of the very best ones, we recently asked on Facebook, “Do you have any health or fitness rules, like always taking the stairs, or no snacking after 8pm?” Here are 20 rules you use daily to make healthy eating and fitness easy. Food.

As a result, your cravings for unhealthy food items increases, and you overeat. Long-term stress can even cause physical illnesses, which can deter you from the path of healthy eating. Gradual changes are easy to make and maintain so adapt this as a whole lifestyle change and enjoy the whole process in a healthy.

Along my fitness journey, I’ve discovered there are eleven healthy eating rules I follow that when combined with the HIIT workouts, mean I never, ever have to worry about my weight. And that’s pretty awesome, if you ask me. Here are the eleven nutrition rules I swear by to make healthy eating easy: 1. Eat 30 grams of protein for breakfast. Updated November 16, 2018. When it comes to healthy eating, myths and misconceptions abound.

It doesn’t help that new — and often contradictory — diet advice emerges every day. But the basics of eating right really don’t change. As a nutritionist, I try to clear up the confusion that people often have about how to eat well. Here are 10 nutrition rules (yes, rules!) that I teach my.

With all the conflicting information on what to eat, here are five simple rules for healthy eating that most experts can agree on. This post contains affiliate links but clicking on them does not change the price for you, but does help offset some operating costs on Tasting Page. These oft-forgotten all-stars come packed with key nutrients we all need: protein, healthy fats, and essential fatty acids.

Toss a handful of hempseeds into the blender when making a smoothie, sprinkle chia seeds or flaxseeds on top of oatmeal, or swap sunflower or pumpkin seeds wherever you usually use nuts, like in this winter pesto, which tastes delicious spread on a sandwich or drizzled. 5 Easy Rules for Eating Healthy. Of course the quality and quantity of the foods you eat are an important part of maintaining healthy eating habits, but maybe you’ve never considered the fact that the way you eat affects your relationship with food, too.

Fitness Tip of the Day: Eat. The foods you eat have big effects on your health and quality of life. Although eating healthy can be fairly simple, the rise in popular “diets” and dieting trends has caused confusion. This is the closest thing to an eat-right bible that you’re going to find. 10 Healthy-Eating Rules Almost All Nutritionists Agree On.

20 Healthy Candies That Actually Taste Good. Get started by following these six simple rules. Then check out our two-week clean-eating menu guide (The 14-Day Eat Clean Plan) for some easy and tasty meal ideas to keep you satisfied all day long. You’ll never want to go back to your old way of eating. shutterstock.

Shutterstock. 6 easy clean-eating rules 1. Forage more.

List of related literature:

I followed most of the guidelines for healthy eating.

“Healing Your Life: Lessons on the Path of Ayurveda” by Dr. Marc Halpern
from Healing Your Life: Lessons on the Path of Ayurveda
by Dr. Marc Halpern
Lotus Press, 2018

These Guidelines emphasize a total diet approach by encouraging us to think holistically about what we eat and drink.

“Nutrition” by Paul M. Insel, Don Ross, Kimberley McMahon, Melissa Bernstein
from Nutrition
by Paul M. Insel, Don Ross, et. al.
Jones & Bartlett Learning, 2016

Here are our top five rules for eating healthy anywhere.

“Racing Weight Cookbook: Lean, Light Recipes for Athletes” by Matt Fitzgerald, Georgie Fear
from Racing Weight Cookbook: Lean, Light Recipes for Athletes
by Matt Fitzgerald, Georgie Fear
VeloPress, 2014

Again, the list was long: “I must exercise every day for at least half an hour.

“Awaken the Giant Within: How to Take Immediate Control of Your Mental, Emotional, Physical and Financial” by Tony Robbins
from Awaken the Giant Within: How to Take Immediate Control of Your Mental, Emotional, Physical and Financial
by Tony Robbins
Simon & Schuster, 2007

In Part One, I talk about the ten rules I’ve learned for getting and staying naturally thin.

“Naturally Thin: Unleash Your SkinnyGirl and Free Yourself from a Lifetime of Dieting” by Bethenny Frankel, Eve Adamson
from Naturally Thin: Unleash Your SkinnyGirl and Free Yourself from a Lifetime of Dieting
by Bethenny Frankel, Eve Adamson
Atria Books, 2009

These Guidelines promote healthy eating in a

“Discovering Nutrition” by Paul M. Insel, R. Elaine Turner, Don Ross
from Discovering Nutrition
by Paul M. Insel, R. Elaine Turner, Don Ross
Jones and Bartlett Publishers, 2006

A healthy lifestyle consists of five essential elements: 1.

“Textbook of Family Medicine E-Book” by David Rakel, Robert E. Rakel
from Textbook of Family Medicine E-Book
by David Rakel, Robert E. Rakel
Elsevier Health Sciences, 2011

We recommend that you make up your mind to ALWAYS use the food-combining rules, the 80/20 rules, and the other five principles of the Body Ecology Diet to maintain your optimal health.

“The Body Ecology Diet: Recovering Your Health and Rebuilding Your Immunity” by Donna Gates, Linda Schatz
from The Body Ecology Diet: Recovering Your Health and Rebuilding Your Immunity
by Donna Gates, Linda Schatz
Hay House, 2011

The only way to become truly healthy is by embracing The Five Basics for Optimal Health.

“The Power of Infinite Love: An Evolutionary Journey to Awakening Your Spirit” by Darren R. Weissman, Dr.
from The Power of Infinite Love: An Evolutionary Journey to Awakening Your Spirit
by Darren R. Weissman, Dr.
Hay House, 2007

The 2015–2020 Guidelines use five overarching principles to build a framework for healthy eating, yet allow individuals to enjoy foods that meet their personal, cultural, and traditional food patterns (Fig. 1.2).1 Most people will need to make some changes or shifts in

“Williams' Essentials of Nutrition and Diet Therapy E-Book” by Eleanor Schlenker, Joyce Ann Gilbert
from Williams’ Essentials of Nutrition and Diet Therapy E-Book
by Eleanor Schlenker, Joyce Ann Gilbert
Elsevier Health Sciences, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Environment plays a huge role. He’s right. What I usually do to force myself to eat healthy is the following: I buy a lot of fruit and veggies and I try my best to eat them all before they go bad. I put bowls of fruit as ornaments around the house. So it if it visible I will eat the fruit. The same with water. If I serve myself a glass of water while I’m working I will drink it. If I keep lots of water bottles in the fridge I will drink them instead of soda.

  • i live in indonesia and its kinda so hard to find unprocessed food. u literally have to go to market and prep ur own food everyday (cause its uncommon here to prep ur meal and heaten it up by microwave everyday). because i dont have time for cooking everyday, i cant stand and i go back just eating whatever available. i tried so hard to always choose veggies but its so hard to find restaurants who sell veggies:( its so hard being fit when u are in a country which is still unaware about the importance of nutritious foods! i dream about implementing 80 20 completely one day…

  • I just want to say how wonderfully genuine and inspiring you are! There’s a lot of YouTube content that is so dull and superficial, but your videos are full of heart and zest!

  • Bruh. Tf she got yams in her fruit bowl in the background lmao. And that butternut squash just vibin there in the background too lol. Great video though!

  • Thanks Luke..I did that..something so simple & yet so effective..I didn’t even consider myself to be overweight & was certainly nowhere near clinically obese but I’ve still man as he’d to lose 2 stone in weight somehow..from somewhere..maybe I’m dying..lol

  • Ive been watching those kind of videos for the past few days and they all talk about themself but never get to the point. They just hover around the subject and doesn’t talk about the solution!

  • the best part of his talk is he made me realize that its very important to raise kids who can support their siblings in such a powerful way. the world is not going to be a lonely place anymore. secondly he taught a lesson that this formula applies in every temptation. food, relationship, any kind of desire. throw it out for a certain time out of your mind and life and fill with something everlasting and see the results. good job buddy.

  • After every sentence this guy smacks his mouth, geez, have some water before you start talking already. Poor oration. Very disappointed

  • Good work, I have applied your advice not only in eating habits but other aspects of life too, making environment work for me not against me while battling depression. Thankyou.

  • You do understand it’s hard to always eat high quality foods on a budget right? Maybe a little advice on that subject would help us because most of us want to eat good high quality organic foods but they make that shit so expensive. But as always thanks for the advice.

  • I’ve gotten results on not eating clean just working out 5 times a week,obviously it takes longer to see results and of coarse if you trying to be super lean / compete you can’t do this lol but I do it for balance

  • It really is that simple. This is my strategy too. Just don’t buy unhealthy foods. Easy.

    I have a friend who can’t lose weight because they keep “slipping up” with chips and ice cream… It’s like… Why are these even in your house? It’s clear you can’t control yourself so don’t buy them.



  • I wish I have a young, handsome athlete to be around me and set nice healthy environment for me, preparing good and delicious meals for me everyday!

  • Make your own hummus! Don’t use the store bought stuff, because it has way to many fat, if you make it yourself, it’s so much more healthy.

  • I prefer this 80/20 ratio on food. It prevents me to binge unhealthy food on one day. I can be more consistent with clean food intake with that ratio. Enjoy your vacation!

  • So much love and respect for standing up at such a young age and teaching us your thoughts. Thank you for being braver than most of us are

  • When considering eating healthy, you have to try not to fall victim to modern day fad diet plans. Extreme diets undoubtedly are a risk for your health, especially ones that seriously limit your every day nutritionary intake. Many of these fad diets work for a short time period and then the benefits decrease after a while. You should search Custokebon Secrets on the google search engine as it isn’t just another fad diet where you starve yourself.

  • This student has spoken sensibly his heart and mind out. Really appreciate that. The best is to address the root cause at the thinking level before getting onto the action level. What & How is what we have covered in our channel as a small simple story under the title secret of healthy lifestyle. not only in terms of eating, but also in terms of everything be it sleep, exercise, spending pattern, hygiene practices, harmony with friends and family around us etc.. Interested viewers can watch that as well.

  • I feel this. Respect to you for helping your brother while on crutches. I’m in the exact same position as you now, in a moon boot and crutches and I don’t know how you did it… I can’t even pour myself cold drink and carry it to my room ������

  • If you want to shed weight, it is best to check out Custokebon Secrets on the google search engine. They will make it easier to get the body you need.

  • It’s so easy! Why didn’t I think of that?! Just find one of the free nutritionists lying around, in the gutter, and get them to live with you and dictate your diet, all day everyday. Duh!!! Forehead smack.

  • Quand je te vois à 1:34 sur la poutre; je me dis que tu pourrais faire Lady Boo dans le jeu télé Fort Boyard car à l’épreuve des Cotons-tiges tu assures. Par contre, tu pourrais pas être candidate, le Père Fourras aurait trop peur de toi ��

  • My mom doesn’t understand that when I began to workout daily, that I cannot JUST workout and expect weight loss. She buys so much junk and it’s so annoying but I go for it anyways because my willpower is weak on a regular basis. When my mom tries to eat healthy, she just puts it out there to us and eats a salad for lunch every day for about a week. Then once the lettuce is gone, she gives up. Eating clean is basically the same as Drinking water, you can’t finish a water bottle and decide to stop drinking water, it makes no sense.

  • Any one tried the Custokebon Secrets (just google search it)? I’ve noticed many amazing things about this popular diet plan program.

  • A big issue with weightloss is most of us (myself included) want a pill or diet trick that makes it quick and easy. The question we should probably ask ourselves is what are we willing to sacrifice to achieve our goals? Removing the temptation foods from the house is a simple but effective strategy.

  • My advice is to plan your meals, only get the food in you need and dont go food shopping when you are hungry. Also, dont weigh yourself, your weight fluctuates on a daily basis, it’s best to measure yourself if you are going for weight loss, you can physically see the difference in your size and it’s much more motivating and your less likely to have days or weeks where you feel a bit rubbish because you have gained a few pounds. Remember you are only human so don’t forget to treat yourself, lifes too short to miss out on the Joy’s of eating your favourite food, you just need to have it In moderation and keep a healthy relationship with food.

  • hii! whats your take on sugar? id love to see a video about that and like although being in a deficit would my sugar intake have an effect on my weight?

  • was going to ask you where you got that yellow top and then noticed you put everything in the description! you’re a star, thank you:D

  • I totally agree with her on everything!! It’s good to be disciplined but also ‘relaxed’ once in a while. Balance is key and it’s different for everyone. That’s why it is soo important listening to our body ❤️

  • Can anyone help me?
    I’m not sure I’m doing it right, I’m trying to lose fat

    72kg. 1m62 and eating 1800kals a day, within those kals I sometimes eat something “less healthy” so I don’t feel frustrated… But some of my foods are really between healthy and un-healthy.
    I work out 2 times a week. And walk a lot to get around.
    I don’t want to slow my metabolism down by eating too little..
    If anyone has any tips? Thanks

  • weeeee i used to live in miami and i love it!!! definitely check out wynwood art district!! joey’s and wynwood kitchen and bar are good restaurants there:))

  • So glad this popped up in my recommendations. I’ve loved your channel for a long time but this video was perfect for me rn. I’m struggling with the same thing you described where you ate really healthy and even underate during the week and then binged on the weekends. I’ve struggled with my relationship with food for a looooong time and am working on just looking at food as nourishment rather than good vs bad. You help me so much to do that!!
    Btw another thing I really needed to hear rn is STRETCH. Because I’m on week 2 of your home reload program and I currently cannot walk because my calves hurt so bad ��

  • Oil pulling,yoga,vitamin C,D, sunbath for 2 hours saves u frm covid as God Jesus saved all sinners by His death n ressurrection on 3rd day. C ‘Ressurrection’ in Google..

  • Hello Ladies, let us know in comments, which topic do you want us to cover next?


    15 Kendall Jenner Diet Hacks To Instantly Get Fit: https://youtu.be/66-SxV-sstk


    10 Easy Steps To Be Confident Like Gigi Hadid: https://youtu.be/uVfz1nYp0EQ
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  • Love this video! I was on Keto for about a month and I could not RUN! Running is my favorite, and I was getting so frustrated because I wasn’t seeing results from Keto, and I wasn’t able to train, so I was staying at a plateau and just staying frustrated. You don’t have to cut carbs drastically to see results. As long as you are in a calorie deficit and training the weight will come off.

  • I just started my 80/20 diet after a really strict diet that lead me to being super underweight but I’ve been having super bad bloats and gained about 1 pound in week

  • I gained 3kgs in 4 days of super big binging. I dont know how to go back to my diet (my tdee is 1500/1600) and lose all this fat. Help anybody. Please ��

  • This is weird, but is the charm on your necklace (the longer chain) jade? I have one that looks freakishly similar on a silver chain that I got in Xi’an, and it would be such a weird conicidence if you had one, too!

  • Beautiful video, I love Gigi Hadid��❤️and I just saw my favorite coach, Kelli ���� from Fitness blender at 03:18❤️Thank you for making this video.

  • I actually think ur my fave you tuber right now you are just the sweetest and the cutest and make me so happy!!! Xxx love you so much

  • Mix orange flavored sparkling water with orange juice for a Fanta spin-off �� you can do it with any juice and it is amazing. Just make sure to get juices without any added sugars.

  • And to think if you wouldn’t had broken your leg…none of this would have happen. So, I am in need of some suggestions. While attempting to chang my habits, I notice feelings of being deprived etc… what would y’all suggest? How do you prevent this while habit forming?

  • Do you think he knows he looks like an OCD jarhead who spends too much time working out and thinking about how he looks? Sad. This young YouTube generation wants to tell the world all about life. When a young person learns something knew, the person thinks the whole world is just now learning about it. Young people rarely understand that most of their new life hacks go back to ancient greeks. Young people should be quiet until they have read ancient wisdom.

  • I love that you can have a killer body, but still eat nutella & pancakes for dinner hahah I envy you girl! Must be that fast metabolism your workouts have achieved ���� Big love from Australia ❤️

  • I have banned soda drinks, candies from my diet, but the problem arises with biscuits, cakes etc which is made of processed sugar. I would like to have cakes/biscuits now and then.

  • Babe your shoulders are my serious envy in life! So so happy I’ve found your channel it’s really helped me improve my relationship with how I train and how I eat in such a positive way. Watching how you train also motivates me so much to vary up my training style and move away from pure weight training to add in more plyo and flexibility movements! Thank you for giving me confidence in what I love doing ����xx

  • Such a healthy mindset to have! I really like the idea of 80/20 and have been trying to do this for a couple of days now. I gotta say that it works like a charm!

  • THANK YOU for this video! As someone who’s been struggling with an eating disorder (and is now trying to treat my body right) it’s very difficult to find a good balance between eating healthy and eating what you’d like without overdoing it on either end. Your statement that “all food is good food” really made me have an aha-moment I’ve never thought of it like that! So thank you for inspiring and helping out, and keep doing what you do! ��

  • I’ve honestly watched this video at least 5 times because its so helpful and a message i really am trying to learn❤✌�� love you and your videos!!

  • I am very excited about this video too and enjoy learning from Fit fathers. I have to get my diet right but with Christmas, it is quite hard. I have to be more determined in the new year. Great video.

  • Most modern dieticians would disagree about his point about completely removing “bad” foods from your home. This causes your brain to give these foods moral authority, and as a result, you can feel deprived from these foods; once you are out in public and have the opportunity to eat one of the “bad” foods, it is extremely common for people to binge. It will only create a guilt cycle once you consume them.
    And we often talk about cutting out “bad” foods to lose weight, but will complete elimination really make us happy? Can we achieve a peaceful relationship with food if we label certain foods as “bad”? We all need to learn more about consuming all foods in moderation, listening to our bodies, as well as having gentle nutritional knowledge.

  • I’m just wondering what a 80/20 might be? Can I have a healthy breakfast and lunch but then at dinner can I eat like fast food or something like that?

  • Great way! I can confirm, fist thing I started (after finishing junk food, hihi) to change is the list I made before going to the store!

  • hi Natacha �� i have a question for you. what you think about cheat meal? i mean, this is extra not counting meal or we should count it in our calories? i’m asking because i don’t know i should count it or not. i’m looking about it in internet but i don’t find one-way answer. love you �� greetings grom Poland ��

  • why are all the comments so rude on this video? no food is gonna be perfectly healthy, she’s literally giving suggestions on how to have healthIER options for the foods you like. not all of them may apply to you but chill they are alternatives smh.

  • You are awesome! Such a positive inspiration! My relationship with food has gotten so much better. Thank you for such great content.

  • I always tell myself that the more cardio i do, the less guilty i feel about eating a lot of sugar. But healthy is a key for me and right muscle build. But thank you for healthy lessons cause it’s a good reminder that our bodies are really important.

  • love your attitudes toward food. i tried tracking and that messed up my relationship with food. now i am more relaxed when treat myself a bit to what i love everyday

  • when she said add lemon to carbonated water for natural sweetnesshoney, i gotta ask, have you ever had lemon? thats got NO sweetness the F??

  • Hey does too much stress & dancing round the house to THE BEATLES count, GIGI???? ������♥️♥️♥️♥️Love you! Congrats on your success & upcoming baby!!!! ������������������������MY QUEEN

  • Hi Natacha! I have just recently started to work out more intensely and adjust my diet to lose some weight. However, I am STARVING. Like, I feel like no matter how much I eat I am still hungry. I feel like this is taking a toll on my sleep, stress/hormone levels and I can’t focus when I’m studying for exams. Also, I find that it leads me to binging. Do u have any advice on how I can lose that weight/get fit without binging??

  • Could you try to make a video that also takes CO2-emmissions into consideration?
    I like some of your ideas but I cannot do that by watching regional ��

  • Great video! Love the 80/20 way it’s something I’ve been trying to do more recently as I used to put a lot of rules on myself around food. Could you do a video on transitioning into 80/20?
    Also with stretching, have you heard of PNF? If not, that could really help:) Also, being REALLY warm and using the breath to increase the stretch as you breathe out is the key x

  • “Para ter sucesso você tem que minimizar as decisões difíceis a serem tomadas”.
    “Deixe o seu ambiente trabalhar ao seu favor e não contra”

  • Does anyone else end up smiling throughout the whole video?

     I LOVE love love love the segment you did on letting go of the food rules, thats been so crucial for me too. Thanks for all the awesome content you put out. You’re personality is like a ray of sunshine:)

  • I’m glad i just checked this out. There are a lot of good tips but I just started eating fruit after meals and I didn’t feel great. Now I know why. I’m more like the Fit Grandfather Project but there is a lot of good things to take away from these videos.

  • If I’m eating fried egg it means I want fried eggs… Not poached… Give me better substitute… If I want cheese then cheese not yeast… Majonaisse for avocado lol

  • I love this video. These are the rules I will live by in the upcoming new year. I’m going to do exactly as you mention to lose weight. I gain some weight during the holidays. I’m positive I will lose weight following these rules.

  • I’m curious if stuff like rice, rice noodles, and protein powder are considered in the 80%. That’s one of the things that confuses me about 80/20. What’s unhealthy and what isn’t. Love all your videos sooo much Natacha!! ❤️

  • Dear Natacha, thank you for the great content as always, I can imagine that you are such an inspiration! You and Mario were on Santorini, too?! I truely love this Island, especially Oia and need to return occasionally and honestly I cry tears of joy everytime:-). We have had a Baclava with ice cream, on the house every night after literally eating my own bodyweight in Greek Food:-) and crept the xhundred stairs back from the Amoudi Harbour back to the Hotel:-)……Maybe we will meet there one day:-) having 5-7 Baclavas together. Have a wonderful time in Miami! Yours Dani

  • Love your balanced approach. You are a great role model, Natacha. And this is random but you are so beautiful! Inside and out ❤ Also, have you ever dealt with adrenal fatigue?

  • I love you approach to fitness! You inspire me to workout everyday☺ thanks for that it’s made a huge difference for my self esteem. I wanted to ask when did you get serious about training and fitness (like at what age). Are you a pro gymnast or do you have another job as well? And how tall are you?

  • Hi Natacha. I really want to know your take on IIFYM (If it fits your macros) diet. Please do a video or a quick response on that. Thank you:)

  • You’re videos are so inspirational and their the reason why I’m able to eat more than 500 calories a day and why I’ve found my love for food again. Thank you:)

  • Healthy food is subjective. As long u feel good about what u eat, that’s healthy for the individual. I could eat rice but in small moderation, I could consider that healthy as well. Sometimes all u need to do is just cut down rather than swap out. Moderation and balance is key to healthy eating.

  • I just saw the last commentno it’s actually not expensive to eat out and be on a budget. I discovered that the $6+ Grilled chicken sandwich at McDonalds is really $1.59 when you just order the fresh chicken patty and not the 200 calorie bun that comes with the meal-don’t get the meals. Its super healthy and only 180 calories without the extras, tastes super good. Add a diet Coke and your at 180 calories for lunch so you have the room to add something.

  • Parmesan has probiotics, olive oil cleans out your liver, wheat grains (aka noodles) are essential for energy amongst other things. Some of these I wouldn’t necessarily “swap” but maybe also incorporate. Add some zucchini noodles TO your wheat pasta, sprinkle some Parmesan on your cheese. Being afraid of foods like breads, pastas and certain dairy products not only can cause dangerous deficiencies but can actually predispose young adults and teens to eating disorders. All food groups are essential in some way so don’t cut everything out just be wise and experiment:)

  • coconut oil is actually unhealthy due to the high concentration of beta glycosidic bonds and presence of unstaurated fats, stick to extra virgin baby <3

  • these I actually haven’t seen before, it’s nice how it’s not completely just swapping out snacks into fruit or veggies like in the other videos

  • As expert, I’m sure Custokebon Secrets can be good way to lost lots of weight. Why don’t you give it a chance? perhaps it’ll work for you too.

  • Thank you for the precious information! I’m trying to loose some weight! Check my health related videos in my channel https://www.youtube.com/channel/UChQNLipYYAV4C2q82u9dXmA/

  • add some lemon juice to the avocado smush, it keeps it fresh longer, prevents it from going brown and adds a nice sour note to the taste

  • I want to do the splits! I have pretty flexible hamstrings but stretching is still so painful! Haha I should just suck it up and aim to achieve it this year! xx

  • I love that you acknowledge the fact that its okay to have ‘junk’ food once in a while.. Every time I crave chocolate or anything people tell me to eat a banana, like if I eat a banana all its gonna do is make me crave chocolate more��

  • Instead of using white tortillas u can use brown wholewheat ones! They are still really delicious and don’t make you feel like your missing out on anything! I sometimes have it with lettuce shredded chicken and some mayo. 7 year old me loved this combo!

  • I love this way of eating! It helps me because I work at a sweets bakery and we get a free treat every time we work. Instead of beating myself up for eating a small treat when I work, I eat as cleanly as possible the rest of the day so I can actually enjoy it.

  • Ahhh girl, I haven’t watched your videos in so long, it’s good to be back!♥ I’m currently trying to get back on track, today was the first day after three months that I went to the gym and it was so great, I was surprised to see that I can still lift almost as much as I could before! The last couple of months have been very stressful as I had exams and started working a second job and yeah, it’s been a lot. But I’m so glad to be able to get back into the groove & to binge watch all your videos I’ve missed haha ♥

  • I think the main I got from this video is that I should eat more Nutella! I definitely went and made myself some Nutella crepes after watching this! ��

  • At that age, the 11 year old probably idolized his big brother so they were able to accomplish their mission. I’m happy for them both. <3

  • I stopped eating dry fruits since I found out how much extra sugar they add, now when I want something sweet I just eat fresh fruit

  • Not everyone is lactose intolerant or allergic to milk or vegan so the milk stuff isn’t that unhealthy but cheese and ice cream is cheese has a lot of salt in it so too much cheese effects your heart ice cream has a lot of sugar but they have ice cream with no sugar added

  • 1:37 or just pull what I do and juice your own fruit and add only gelatin and boom. Fruit gummies. Same thing can be done with veggies and I’ve historically tricked my niece who hates anything green to eat broccoli, zucchini, etc by hiding it in gummies or brownies or just making it more appealing

  • Grains is very sugary you should it by yourself usually selfmade is more heallthier if you don’t add lots of sugar or salt or stuff like that…

  • I would have tried that with my brother… He would have hit me with a rock…����

    This message applies to every problem we’re dealing with… Not just to healthy eating.

  • No. Zucchini noodles cannot replace real noodles. And there is no reason to not eat noodles. When you feel like you can’t eat these things you don’t have to avoid them you simply have to get your shit together.

  • your videos always bring my mood up and make me feel more confident in myself and ps I ‘liked’ the video before it started then at the end when you said ‘like’ the video I clicked the button and it ‘unliked’ it but don’t worry I ‘liked’ it again) I wish there was a way to 2x ‘like’ a video!

  • Im really struggling to agree with #1… you do not have to completely eliminate processed sugar, how is it ‘absolutely terrible’? if we are already consuming the fibre, vitamins, the minerals, the phytochemicals, is consuming some processed sugar here and there ‘unhealthy’?

    Moderation yes, but complete elimination is scare mongering. The majority of disease, insulin resistance etc. comes from excessive overall calorie intake and over-consumption. Would you not agree that if 90% of our diet comes from nutrient dense whole foods then it is okay to be consuming something processed with some sugar in (if it allows us to stick to the other 90% and improves adherence)?

    I don’t think it is a great idea to be labelling such things as absolutely terrible? Perhaps label such processed sugar items as being not very nutrient dense? But not terrible… this is attaching guilt and negativity to foods that could be enjoyed in moderation

    Interested to hear your thoughts as you have a very big outreach.

  • I have a question. With newbie gains i feel like i wasted mine with poor commitment. Will my body still grow muscle at a fast rate even if i have been working out on and off?

  • 1.Enjoyable cardio workout
    2. Variations are important
    3. Focused workout
    4. Lower body circuit workout
    5. Discipline andar consistency
    6. Workout with a friend
    7. Who says you cant eat sweets?
    8. Stay hydrated
    9. No need to leave out your coffee
    10. No need to starve yourself out
    11. Clean eating
    12. Clapping backstage to those who body shame her
    13. Balance everything out
    14. Cheat days shouldn’t make you feel guilty
    15. Love yourself

  • I adore you and your channel! I swear your training, your goals and your body are just amazing. I love how encouraging and real you are. The videos are soo soo entertaining and informative…the mix of food, training, music and a good laugh in every video is really enjoyable. Keep working so hard for us. I really appreciated it Natacha❤️ Krissy

  • would you recommend taking protein powder for someone who doesn’t train that hard? i workout almost everyday but i don’t train as hard as you do.

  • Eat one ingredient foods…spinach, eggs, chicken, nuts, peanut butter. berries, sweet potatoes broccoli. meat, fish etc.
    Absolutely No Sugar or Processed Foods! Yes, fruit is better than processed sugar because of the nutrients in them BUT fruit sugar still is not good for you…eat in moderation, mostly berries. Yes, organic is best, but you can still eat healthy if you can’t afford organic.

  • I’ve been doing this and I LOVE it. It helped my relationship with food and stopped crazy binges, and I just enjoy making memories

  • This is timely and sensible advice especially after Christmas! It’s a terrifying sugar statistic but it’s amazing how quickly small amounts add up over the week. I haven’t really considered fermented foods before but it’s something I’m going to look into. I’ve also just seen your link to eating on a budget that looks interesting too.

  • People overestimate the power of eating a good balanced meal. Like the saying goes….”You are what you eat.” Thanks for sharing this video!

  • very well made healthy eating key principles that many could agree on in seven simple steps, the core principles discussed here is a solid guideline to build a health and nutrition foundation.

  • I love #7 Simplicity is Key! So true, everyone wants to complicate everything, but I feel like most of us already know what we should and should not be eating (presuming we’re healthy to begin with) and if we’d just stop trying to complicate things and fix a simple plate, everything would work out just fine.

  • Guys. lost tons of weight does not need to be hard (I used to feel it did). I’ll give you some advice right now. Look for a popular weight loss system called Custokebon Secrets (google search it). Thanks to it I’ve lost a lot of weight. I probably should not even be talking about it cause I do not want a lot of other guys out there running the same game but whatever. I’m just in a excellent mood right now so I’ll share the wealth lol.

  • Really glad you covered gut microbiome. Not enough people talk about it enough and it plays such a big role in not just your physical health but mental as well. And your last rule, SIMPLICITY, is really the key to maintaining a healthy diet over a long period. Great information Doc, your channel is the best.

  • 80/20? is LIFE =D always love your video, your smile and energy! Do you speak french? Where do you find all your music? Tanks you make my day much better!

  • Hooray your brother looks great!! Wonderful that you cared about his food because it helped his health in his life!!!This is exactly what I did while raising my children. Remove the temptations, it does help to accept other choices. You can have something’s once in awhile, but the more you eat the right things, the less you will eat the wrong things. It’s the best way! ����

  • This is why when I go for a curry and have a starter meal I never finish my main, however if I don’t have a starter I finish my main and gel just fine….. no doggy bag…. ��