Raw Nutrition Plan: How Unprocessed Foods Can Boost Academic & Work Performance
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With the rise of eco-awareness, raw, plant-based and generally healthier diets have been gaining popularity among the general public. But changing such a significant aspect of life as nutrition might seem intimidating.
In the quest for improved productivity, we have prepared a guide on how to steer your lifestyle to a healthier path.
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Processed vs Unprocessed
By definition, processed foods have been changed, whether something has been added to or subtracted from them. For example, vitamins C and D are wiped out by high temperatures. Meanwhile, unprocessed, i. e. raw foods are rich in nutrients and can improve your digestive system as well as brain function.
Although processed foods often contain elements that one might want to avoid, such as added sugar, sodium, and fat, these products are not necessarily bad for you. Here are some examples of processed foods that are, in fact, not that harmful:
- peanut butter;
- canned and frozen fish;
- dairy;
- whole-grain bread;
- oatmeal.
Yet, for reaping the most benefit out of what you eat, you should carefully plan your diet, including both fresh and processed foods.
Benefits of Incorporating More Unprocessed Foods into Your Diet
Unprocessed foods have immediate and long-term effects on your memory, productivity, and physique. Proper nutrition will help you wake up with ease, remember your plan for the day from the top of your head and have a full night of unbothered sleep. Let’s take a closer look at all those benefits of raw and unprocessed foods.
Reduced Stress
With an essay’s due date coming up, your stress levels can be sky-high. One way to combat that would be ordering a paper from some credible platform like EssayPro. But if you also wasn’t to improve the overall health, try to add some new products to your diet.
Pumpkin seeds are full of potassium and can help with blood pressure. Sprinkle them onto your salad to add a healthy twist to your lunch.
Another product to incorporate into your new diet is banana. It is an excellent fruit that can bring enough magnesium, potassium, and dopamine that will boost your mood. You can add it to smoothies, morning oatmeal or use as a snack after lunch.
Improved Mood
According to research, underconsumption of omega-3 can lead to the development of anxiety disorders. Adding more oily fish like salmon, tuna, herring, and trout to your diet will aid with the balance of this fatty acid as well as prevent diseases.
Seeds and nuts can become your new favourite snack. A tablespoon of chia seeds added to your breakfast will give you the energy to start a day. But if you want something more exquisite, you could make protein bars yourself.
Mix all your favourite nuts and seeds in a bowl and cover with honey, then cut to pieces. You could also use an ice tray for bite-size candy. Experiment with different ingredients, add pureed fruits or brown sugar for sweetness as well as oils and spices for that savoury kick.
Cognitive Health
Did you know that dark chocolate can boost your memory? According to recent research, it contains epicatechin, which can boost brain function, memory as well as your mood. Next time you stack on groceries, consider replacing a milk chocolate bar with the dark one.
Here is a tip especially relevant to older adults. Unprocessed foods can help presgb-sub@ncbi.nlm.nih.govervgb-sub@ncbi.nlm.nih.gove memory as well as avoid diseases like dementia and Alzheimer’s.
For younger people, a healthy diet is something that cannot be postponed. The earlier you start, the longer you’ll live a healthy and wholesome life. Substitute that candy bar with some nuts, steam some broccoli instead of buying a bag of chips. Your body will be grateful.
Clear Skin
If you are looking to add that healthy glow to your skin, try incorporating the following ingredients in the grocery list. Proper digestion is directly linked to beautiful skin.
Kale is full of antioxidants that will detoxify the liver. Hence, the skin condition will be improved. It is a versatile product that can be used both as a salad base and a smoothie ingredient.
Almond milk is a widely available dairy substitute that contains collagen, and vitamin E. Vegan drinks can be beneficial for your skin, especially homemade ones.
If you want to make sure that you are not consuming any added sugar, make almond milk yourself. It can be used in cereal, puddings and even ice-cream.
How Do I Change My Diet?
You might have already known all of the above, and the only thing stopping you was a lack of guidance.
Continue reading, and you will get a head-start into that healthy lifestyle you’ve been dreaming of.
Start Small
You do not need to quit cold turkey. Start making lots of small changes, and you won’t notice how your whole life transforms.
Begin with adding seeds to your salads and lunches and substituting sweets with fruits. Reducing the intake of added sugars is extremely important for proper brain function.
It might be hard at first, but once you fully exclude added sugar, you will be surprised at how differently the food tastes.
No Guilt
Occasional cravings are unavoidable and if a handful of nuts simply cannot please that desire for some junk food, have a cheat meal. You might even plan one once a week to have something to look forward to, but make sure not to get carried away with those.
Although a better option would be preparing some healthier snacks in advance. This way, when you get hungry after classes or at work, you won’t feel the pressure to buy a sandwich at the local store.
Get a Partner
Everything is easier with a friend, isn’t it? Get a pal or a partner to follow that healthy journey with you.
You will be able to share your struggles and support each other along the way as well as exchange recipes and useful resources.
Prepare in Advance
A great way to avoid the unnecessary seduction of going to the store to get something quick to eat is meal preparation. Stack on fruits, vegetables, nuts, and whole grains before the week begins and plan your meals.
Leave yourself no excuse not to follow a healthy diet. If you have your meals prepared in advance, you will not run into the problem of an empty fridge.
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Final Words
Now that we’ve figured out what processed and raw foods are and reviewed all the benefits for your body and brain, you are fully equipped to start a new, healthy and happy lifestyle.
Hopefully, this guide has been helpful, and you will incorporate our tips into daily routines. Don’t forget that healthy eating is not about the final result but the journey.
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