--- title: 12 Step Quick Guide to Healthy Eating description: Need a quick guide for healthier choices in the kitchen? Try here with easy to follow guidelines for new habits to create a wonderful transformation. image: https://www.assuaged.com/hubfs/12%20Steps%20to%20Healthy%20Eating%20fresh%20produce%20plant%20based%20living-1.png --- WHAT WE DO & WHY SUPPORT OUR 501(c)(3) NON-PROFIT [STUDENT INTERNSHIP](https://www.assuaged.com/internships) [YOUTUBE](https://www.youtube.com/c/Assuaged) [CONTACT](https://www.assuaged.com/contact-us) [DONATE](https://www.paypal.com/US/fundraiser/charity/4778030) [REVIEWS](https://www.glassdoor.com/Reviews/Assuaged-Reviews-E3388193.htm) [LEARN MORE](https://linktr.ee/assuagedapp) [![Assuaged](https://www.assuaged.com/hubfs/Imported%20images/assuaged-logo-new.svg "Assuaged")](http://Assuaged,%20Inc.) Student-curated public health content, products, and guides designed to promote your healthiest lifestyle. 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These insecticides, fungicides, and herbicides not only wreak havoc on the body but also the soil they are grown in. On the surface, "conventional" and organic products may look the same, but the nutritional value is where the actual differences are found. The chemicals used to increase the yield of harvest destroy the nutrients in the soil, and a crop reflecting the same deficiencies. If these chemicals kill the insects and nutrients outside, including beloved bees that pollinate our crops, they also kill the bacteria and nutrients in our microbiome. Avoid GMO foods at all costs, and buy Organic whenever possible. Your body and the environment will be thanking you! 2. **Cook real meals and know the contents that are going into it. ** There is one way you can truly control what you put into your body, and that is by cooking meals for yourself. Avoid processed foods or anything mysterious ingredients on a label that isn't pronounceable, stick with whole plant-based foods whenever possible. Also, avoid using the microwave at all costs; not only is this unfitting for preparing fresh foods but also completely scrambles and mutilates at the molecular level. Microwaved foods are left depleted of any nutritional value and a less than palatable result. Each meal should not only be free of mysterious ingredients but also provide your body with all the healing energy that it needs. "Let thy food be thy medicine, and thy medicine be thy food." -Hippocrates  3. **If an item is on the "Dirty Dozen" list, absolutely buy organic. ** These foods have dozens of toxins within them that will not wash off since they also have seeped into the flesh. Avoid them when buying produce. https://www.ewg.org/foodnews/dirty-dozen.php If the product is on the Clean 15, not to worry if conventional, but buy organic whenever possible. Thank you to EWG for all of the research. [https://www.ewg.org/foodnews/clean-fifteen.php](https://www.ewg.org/foodnews/clean-fifteen.php) ![Woman buying organic apples at the supermarket](https://www.assuaged.com/hs-fs/hubfs/Stock%20images/Woman%20buying%20organic%20apples%20at%20the%20supermarket.jpeg?width=900&name=Woman%20buying%20organic%20apples%20at%20the%20supermarket.jpeg) 4. **Detox off the sugar.** Kicking the sugar habit is a big one for most from afternoon cravings to sugar hiding in a plethora of products. Cutting out sugar may even cause somewhat of withdrawal, but after about 2-4 weeks, symptoms subside with fresh new energy available. Sugar triggers the dopamine system and creates the same brain patterns as addictions. Sugar not only lacks nutritional value, but causes a cycle of cravings, feeling zapped, and unsatiated. Eliminating sugar, which includes the sugar substitutes too, can do wonders for your energy, mental clarity, digestive system, and even your tastebuds! Replace sugar with natural sweeteners like stevia, raw honey, maple syrup, and coconut sugar in small amounts. These can give you a touch of sweetness without the less appealing effects on the body and mind. 5.** Eat the rainbow.** Each color of fruits and vegetables contain different vitamins and minerals that are essential for the body to function correctly. To be sure that you are incorporating enough variety in your diet, make meals and snacks that will ensure at least one serving of each color a day. Try to buy local if possible. The fresher from the farm to the table, the more nutrients there will be to fuel your body.  6. **Drink enough water with a squeeze of lemon juice in it. ** The general rule is 1/2 your body weight in ounces, or at least drink 60-70 ounces a day to hydrate your body. Lemon is to alkalize your body and aid in digestion. Ideally, begin each morning with a glass of lemon water with a pinch of Himalayan salt, which provides electrolytes. Avoid water sold in plastic bottles as they are not only eco-unfriendly but can also contain nasty toxins from the plastics heating up during transportation. Instead, purchase a filter for your home to take out pollutants, and a reusable stainless steel water bottle, or like, to protect yourself and the environment. ![Image of refreshing lemon cocktail with juicy splashes](https://www.assuaged.com/hs-fs/hubfs/Stock%20images/Image%20of%20refreshing%20lemon%20cocktail%20with%20juicy%20splashes.jpeg?width=300&name=Image%20of%20refreshing%20lemon%20cocktail%20with%20juicy%20splashes.jpeg) 7. **Go Gluten-free, even if you don't have sensitivities. ** Gluten can cause symptoms such as bloating or gas, IBS, fatigue, headache, "brain fog," and, for some, an itchy skin rash. Overall, reactions in the body are inflammation and slowed absorption of the nutrients you eat. For people who do have Celiac Disease, gluten triggers an autoimmune response where the lining of the small intestine goes haywire and cannot absorb nutrients into the bloodstream properly. This reaction can lead to anemia, delayed growth, among other things that can develop into even more severe conditions. 8. **If you do eat meat, choose organic, clean meat: ** Organic Pastured, 100% grass-fed, no antibiotics or hormones. The toxins, antibiotics, and horrid living conditions these animals endure before slaughter make conventional meat options a nightmare for the body to ingest. Everything each creature experiences and consumes is imprinted within their whole body, muscles, and organs especially, along with the panic at the end of their life. By choosing to eat meat, one is also accepting to absorb whatever is contained in that piece of "muscle memory." If on a plant-based diet, avoid vegan processed and junk foods. Also, be sure to find a clean source of plant-based protein, and if choosing soy choose organic.  9. **Never use conventional salt. ** Use Himalayan, Black or Red Hawaiian, or Grey Celtic Sea Salt. They provide well-needed minerals and are less processed than table salt, especially Himalayan.  10. **Use organic garlic, onion, and fresh herbs in cooking when possible. ** These help to flush toxins out of the body and provide nutrients and antioxidants. Both are an especially great addition to winter recipes for their immunity building capabilities. 11. **Stop using toxic tools in the kitchen. ** No cooking on coated cookware, go for ceramic, stainless steel, or cast iron. No using plastic black spatulas or spoons, go for wooden and stainless steel instead. Eliminate plastic wraps and aluminum foil from the cupboards and stick with parchment paper. Microwaves again want to be avoided whenever possible. ![Woman posing with a boiler while her fiance is washing the dishes in their kitchen](https://www.assuaged.com/hs-fs/hubfs/Stock%20images/Woman%20posing%20with%20a%20boiler%20while%20her%20fiance%20is%20washing%20the%20dishes%20in%20their%20kitchen.jpeg?width=900&name=Woman%20posing%20with%20a%20boiler%20while%20her%20fiance%20is%20washing%20the%20dishes%20in%20their%20kitchen.jpeg) 12. **Store food in glass containers and avoid plastic storage.** The plastic Tupperware is not a healthy option for food storage. There are toxins in the plastic that slowly leak into whatever in contact with, which is especially true when heated in the microwave. **Other things that are supportive of your overall health are: ** - A minimum of 7 hours of sleep  - Move, you don't need an intense workout but walk briskly or move a minimum of 30 minutes every day.  - Stress control. Stress can trigger many harmful responses in the body when left unchecked.  - Control your ANTs (Anxious Negative Thoughts). Replace these with thoughts of gratitude. Leaving them unchecked can result in a big wake up call, as negative feelings fester their way to the surface as physical ailments and disease over time. - Work to make all of your relationships healthy and supportive. Toxic relationships negatively impact your health, along with the guilt that can come from leaving negative people or situations behind. So if you do have to cut out a toxic connection, do so with love and a forgiving heart.  ## JOIN THE CONVERSATION #### **Browse more *healthy living plant-based*** ***recipes* on our** [**FREE**](https://itunes.apple.com/us/app/assuaged/id1300506711?mt=8) **Assuaged** [**iOS**](https://itunes.apple.com/us/app/assuaged/id1300506711?mt=8) **App!** [![Assuaged Winning Design_RGB](https://www.assuaged.com/hs-fs/hubfs/Assuaged%20Winning%20Design_RGB.png?width=200&name=Assuaged%20Winning%20Design_RGB.png)](https://share.hsforms.com/1yAVmY0XGTb-o1OiHADSJNg3ycu3) **[![App Store](https://www.assuaged.com/hs-fs/hubfs/Assuaged_December2019%20Theme/images/2000px-Download_on_the_App_Store_Badge.png?width=186&height=56&name=2000px-Download_on_the_App_Store_Badge.png)](https://apple.co/2mwKQ7x)** ### Pick Your Type of Deliciousness! "A dietary shift toward plant foods and away from animal products is vital for promoting the health of our planet." 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Try here with easy to follow guidelines for new habits to create a wonderful transformation. #### Share this [mailto:?subject=https://www.assuaged.com/news/12-step-quick-guide-to-healthy-eating](mailto:?subject=https://www.assuaged.com/news/12-step-quick-guide-to-healthy-eating) ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Cheryl Meyer", "url" : "https://www.assuaged.com/news/author/cheryl-meyer" }, "dateModified" : "2020-03-19T15:21:51.433Z", "datePublished" : "2020-02-28T19:32:43.000Z", "headline" : "12 Step Quick Guide to Healthy Eating", "image" : [ "https://www.assuaged.com/hubfs/12%20Steps%20to%20Healthy%20Eating%20fresh%20produce%20plant%20based%20living-1.png" ], "mainEntityOfPage" : { "@id" : "https://www.assuaged.com/news/12-step-quick-guide-to-healthy-eating", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://www.assuaged.com/hubfs/09%20-%20Stock%20and%20Random%20Images/Logos%20and%20Brand%20Images/Be%20Your%20Healthiest-logo.png" }, "name" : "Assuaged, Inc." } } ```