These 7 Eating Habits Will Change Your Nutrition Instantly | Ronan Oliveira
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- Опубликовано: 30 сен 2024
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Healthy eating habits for every damn day fitness
In this video, Ronan gives the most effective eating habits that have transformed his health and fitness. If you already know what healthy eating is, then you don’t need more knowledge. You need a blueprint to apply that knowledge. And that’s what Ronan provides in this video.
These are the 7 healthy eating habits that Ronan shares:
Planning what you're going to eat - Learn a simple health hack you can use to trick your brain into healthy food choices.
Taking a break from food attachments.
Practice cooking - Sounds foreign, right? Haha. But Ronan gives clear tips on how to start eating healthy and how to prepare healthy meals. You’ll love the tips.
How to master one meal at a time - And how to include high fiber foods in your diet.
Finding restaurants and delivery services that fulfill your healthy meal checklist.
How to read food labels and properly understand nutrition facts - Ronan gives the three most important ingredients you should always look out for in any food product. Want to know the three ingredients? Watch this video
This one is special and mysterious. Watch the video to find out.😜
About Ronan Oliveira:
💪Ronan Diego de Oliveira is Mindvalley’s Head of Health & Fitness and works alongside the world’s foremost experts in Health & Fitness. Ronan learned the science of Health & Fitness the hard way - by carefully dissecting raw medical studies and testing what he discovered - on his own body.
💪5 years ago Ronan’s body was deteriorating… With an over-demanding job, he spent a great deal of time feeling sick and tired, his mood was unstable and his mental focus was almost non-existent - a direct result of lack of exercise, poor diet, and bad sleep.
💪He decided to skip the hype, advertising and conventional ways of exercise and instead learn straight from scientific studies. He reproduced the experiments done by scientists in labs in his own body and saw how his health and fitness started to transform.
💪By applying science, Ronan regained his energy and focus, got strong and healthy, won the 1st place out of 11,000 runners in the Viper Challenge, the largest obstacle circuit race competition in Asia - and continued getting faster, fitter and stronger.
💪Today Ronan coaches people internationally to apply the best methods to get in shape, boost energy, and bring back their “zest” for life.
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What would you add as the 7th eating habit? Comment below. Click here to enjoy your first FREE masterclass with Mindvalley Quest All Access:👉 go.mindvalley.com/-Quests
#7 eating when hungry 😇 not because it’s lunchtime... or i‘m sad... or lucky... or because others around me are eating... sounds simple but is hard from time to time 😅 @Ronan love your videos and I’m lookin forward 2 start your quest 💪🏽
Your advertisement is so repeatedly shown in youtube . That is such annoying
To mindvalley
Seventh eating habit that I like to follow is not to drink a lot of water after you just finish your meal....I have a sip of water and then after an hour I drink a Glass of water sip by sip. Your video and knowledge is awesome and very useful 👍
One of my habits is that I don't deny myself something if I want it, but I try to find the highest quality version of that food item. For example, if I'm craving chocolate, I will go for dark chocolate with minimal ingredients over a Hershey's bar. I've found that replacing certain foods with better, higher quality versions has changed my tastes so that the processed, garbage versions aren't even appealing any more.
One habit that I feel I have mastered is a morning smoothie. Spinach, avocado, frozen mixed berries and a protein powder.
Hi Crystal, Ronan here. Thank you for answering my question 🙏 I sometimes make a smoothie with avocado and coffee (!) that I love too.
Wow,keep going , Man. U are winner
Ronan, I love watching your videos 🙂
I am on week 4 of intermittent fasting now which started right after I watched your video.
One habit that is helping me now is drinking 2 glasses of water 15 mins before sitting down for a meal. This way I don't end up eating more than I am supposed to.
My basic mindset when eating:
1. health-conscious
2. eat veggies at every meal.. which I love!
3. cook your meals!!.. which I love!!!
I am thirteen, I will be fourteen in a little less than three weeks, and I have struggled with eating for over a year now, and I am finally getting where I wanna be, and Mindvalley has helped me a lot, but before I discovered Mindvalley I was reading everything to become healthy, and a better version of me, lol!
My basic day of eating, that I approve for myself (I suggest what works for you, and not anyone else)!!:
Breakfast: detox smoothie, or smoothie bowl (I make it in a blender or food processor, and I use only fresh veggies & fruits!)
snack: nuts, seeds, and veggies, and sometimes hummus.
Lunch: some type of salad w/ some type of protein. (I love avocado salad!! I make my own salad, no store-made!!)
Supper: smoothie bowl or homemade lactose intolerant high protein yogurt w/chia seeds!
Dinner: Usually cooked, steamed, or boiled veggies, w/ grilled chicken, or ground beef w/either low sodium soy sauce or homemade taco seasoning.
I do admit I do have days where I mess up, but I tell myself that every second count, and that's good enough for me!
Tips I suggest for people who are either recovering from binge eating or anorexia (I struggled w/both), take it slow. don't do to impress someone, do it to impress, and challenge yourself, and hey if you eat enough healthy foods, you'll start to crave them!! I ate a bunch of blueberries a couple days ago, and a little over a year ago I hated blueberries, but now I love them!!
Such a useful commet, thank you. I write down all you said. 👌
A habit that helps with variety is to try and eat seasonally. You can Google and learn which vegetables/fruits etc are in season each month and try to cook with them. That way you can get in touch with a variety of ingredients throughout slowly slowlt throughout the year. Note that seasonal foods are usually cheaper and more tasty! Plus it's good for the environment because of less transport fuel (and more).
I like what a lot of people have said,
1) I would add, the habit of drinking enough water. Soo many times we reach for a snack because we think we are hungry, mean time we are actually thirsty.
2) On a Sunday, I prepare a number of meals for the whole week. I freeze them so that during the week when I am working long hours, I can just take a meal out and heat it up.
That way, I don't order take always.
3) I don't buy any junk food, so that it's a real pain to get in the car to go and get XYZ. If it's not in the house, then I can't eat it lol
I just wanted to let you know that you changed my health.I have been getting healthier since I started watching your videos.Thank you so much!🙏🙏🙏🙏❤️❤️
Hey Jahnavi, Ronan here. I really appreciate the fact that you took time to write and share this with me. Thank you 🙏 There are many more videos and different ideas to come. We're gonna go places here :D
That's so true
Habit #7. Food prep. (NOT to be confused with meal prep) After grocery shopping, we put ALL the food on counter & prep it. Take all greens out of their containers/bags. Everything goes into clear containers w/clear lids. Small fruit like grapes and tangerines get put into snack size zip locks. Nuts like almonds, walnuts, brazilian and pistachios get weighed before going into the baggies because these can get outta control real fast! Our refrigerator is then stock full of nutritious foods that are already diced, sliced or shredded. Some things we do NOT wash before putting into containers ( because they go bad faster) is strawberries, raspberries, mushrooms.Wash as we use them. We thaw out meat/protein 2 days at a time with the 3rd day to make something from the left-overs. This has eliminated a ton of waste and saved $$$. Hubby and I both have lost 27# and counting. Love your videos!!! Thank you!!
@Trisha. This is amazing. I am absolutely going to start doing this.
7# habit: make kitchen inventory (type of food, different brands of it, where you can buy it + price) so you have more control about having nutritious food within reach and you know when something is lacking and where to buy it at a best price (so you can estimate and optimize your expenses, still having great food ;) this can also be helpful with other household consumables! (washing powder, detergents etc.)
One habit of mine is, after I eat, I feel the sensations in my head and sometimes of my body. Do I feel dizzy? Is this a headache? Why am I feeling bad? Why am I feeling good? Why do I feel light and energized?
Then afterwards, I research the ingredients, the nutrients, and the effects of them on my body; both positively and negatively. Considering the quantity and quality as well of the food or drink.
Hi Arril, Ronan here. I see this as a deeper level of the whole listen to your body idea. It looks like that you take is a number of steps forward and I like how you do it also after a meal. What are some things you have learned about your own body this way so far?
Have you noticed any particular food, or quantity, or way of eating that made you feel surprisingly good or bad?
I am an Indian boy who is overweight this helps me a lot. I watched three master class on mindvalely and trying to apply them.
Hi Harsh, Ronan here. I’m so happy to know that this helps a lot :) what masterclasses did you watch that were good?
Why does this guy reminds me of Dusty from Stranger Things 😅. Is it just me who’s seeing this?
Hey Aung Ko, Ronan here. I never watched Stranger Things but I googled the guy and I can definitely understand your comment 😆 You put a beard on him and we become cousins.
I thought that from the first time I saw him!!!
Intermittent fast is great way to a healthy life. And if you do not eat after 6 pm that would be Amazing!!
Mindful eating! Take the time to eat and really taste all the sensations when I am eating. Not just eating while looking netflix or a video...
I would love video about cooking!
One habit I have mastered in time is the morning smoothie , it is from wildfit : The alkagizer : with spinach, cucumber, avocado, and berries. taste good and feel good too.
Hi Ana, good to see you here again :) have you tried adding celery and ginger to yours? I make mine with celery, cucumber, ginger, lemon, turmeric and black pepper. It’s really refreshing :)
Thanks a lot for this GREAT video!!! Thank you for SHARING all your experience and expertise :) I have learned to ALWAYS enJOY the food and start trying new combinations with creativity and keep studying how the body works in order to give the right fuel to every part of this magical vehicle we have recived in this MAGICAL LIFE!!!!! THANKS Ronan and Mind Valley, You guys are doing an AWESOME job ;) Best regards From Guadalajara, Mexico :-)
#7 GO FOR ALL THE COLORS IN MY VEGGIES AND FRUITS
Hey Erik, Ronan here. Thank you for answering my question :)
One eating habit i have mastered is to always ensure i am taking digestive enzymes and probiotics daily to optimize digestion and prevent gut issues.
Not eating processed food is what I am practicing right now. I feel more refresh since I started it for months now.
When I go out to eat I like to request a take out container before my food is served. 1/2 of the meal goes directly into the container before I eat. This has been a great option for me for forty years...
Love this idea as well. As I always get water with lemon as my beverage of choice always. No added sugary drinks.
Just one habit don't try to make other happy
I am a good cook, love cooking and most of what I make are healthy food. I eat a lot of greens as well, raw or steamed. My weakness is rice! I grew up on rice snd fish! How do I divorce rice? 😂
Very funny, as I am watching this, I am eating junk food. Clearly I am needing this, thank you.
First , my name is Vishakha and I'm 18 year old... I join Mindvalley accidentally in RUclips 😂 but now I feel very happy...
1) I am health conscious
2) I read every food ingredients and protein, fat, carbohydrates, suger..
3) I cook my own food at list one time
More love from Gujrat India 🤩
All points are amazing. I will try these too. 🙏
However, ANIMAL BODY PARTS, MILK & EGGS are highly acidic for human body... making body cancer-prone.
The eating habit that I think I have mastered in is avThe eating habit that I think I have mastered in is avoiding sugar based foods for 5-6 days of the week, I also avoid deep fried food products and specially from palm oil. I have protein shake daily with bufallo milk and eat 2 fruits daily post workout...........I have started most of this stuff especially after seeing videos from you guys. Tysm for taking major initative and I hope you grow globally :)oiding sugar based foods for 5 days for a week and
I almost cried when he threw away the coffee! My vote is COOKING!
Hey Pio, Ronan here. No worries, that was instant coffee 😉
@@Mindvalley hahaha good!
Haha me too
Eating whole foods and processed. Intermittent fasting and proteins. Also cook 👩🍳. Always 😋
For labels, if I can’t pronounce the ingredients or even understand the meaning. I don’t buy it. I honestly just buy foods that don’t have labels mostly while foods. Fruits, vegetables, grains, and such, but if I have to buy packaged foods. I make sure I can pronounce and recognize the label. Water, butter etc. once I see, hydro*** and the likes. It’s going back on the shelf
COOKING. Please make video number 1. Thanks a lot Ronan. Thanks for giving us 10X. Good luck to you and to mind valley.
One of the main habits I am adapted is eating in moderation, for example if I want to have pizza today, I will make sure to have two pieces of medium sized pizza and some kind of smoothie or fruit and honey and nuts or something like that as a small desert. So then I will be eating pizza (which I craved) but also a fruit (to balance out intake of fiber and non processed nutrients).
Eat until 80% full!!! Studies show that people that are happier and live longer follow that rule. I just read that in the Slight Edge by Jeff Olson
I have created a couple over the ears. Often times I do not feel like drinking water but to stimulate my intake I do water with apple cider vinegar and it makes me drink a lot more. I use an app with healthy recipes and I have saved the ones I want to try. Before going to the store I scroll down and find the ones that I am interested in making this week, get the list of the required materials and go shopping. Another thing I do is trying to eat with minimal salt because my eyes become like swollen, so I read the labels of the thing I want to have that they have in the store and get the one that is the best. I like shopping in 3-4 different stores so I compare the different brands they offer and get different ones that have similar things. Moreover, when I go shopping I look at the veggies and fruits what is on sale or what is something I have had in a while and I get it, this way I learn another recipe. Lastly, I love sweets and I allays look how to make healthy versions of them or of anything else I love like pizzas.
Obrigada!🙏🏼 I had cut out obvious sugar but you showed me additional sugars I was missing. I switched to fresh fruits protein smoothies. 🤩
Wowwww....I've been doing most of the things mentioned since ages.. WOW!! This is cool!!!!
1st habit is I love to cook an omelette for breakfast. I use herbs from my garden, chives and rocket chopped then seasoned eggs mixed. Sometimes I add turmeric and pepper.
I boil all greens , mash them, add flex seeds and chia seeds and freezer in small container, every night I remove to thow and morning make smoothie with berries and take for lunch to work.i add 1 spoon of plant base protein powder in it
I watched the video to the end so I am writing to thank you. I am now watching the video again. You gave me some good ideas and some great support for my good habits. Thank you. Make more videos please.
First time I listen to someone who knows what he is talking about, AND, he introduces, without asking for money, practical things to get me started. Bravo. You are a genius.
Mine is about 20cups of tea n coffee with 5 spoons in each cup I gotta train like wen I was training in boxing wen I was younger that would make me happy
Is meal prep veggies, egg, sardines, nuts in advance, such whenever I crave, I will crave on nuts at least😅
my partner met you yesterday Ronan in Tallin. I'm already pretty good but this has really spurred me on. Thank you.
A habit I finally caved into doing that I never saw myself doing but finally committed to doing after years of chronic stomache pain was cutting out a specific type of food out of my diet completely. Specifically do it for 2 weeks. Then you will know if it is helping or hurting you as well as bring awareness to what you are eating in general.
For me I cut out dairy for the first thing. I was lucky enough that it was the thing causing me stomache pain so I did not have to experiment with other types of foods. After going a year and a half without dairy I started experimenting further and know that heavy meats, spicy foods and specific dairies such as mayo will upset my stomache. As a whole though I do not have chronic stomache pain and feel much better. Now if only I did this before spending $6,000 on medical bills trying to figure out what was wrong lol.
Out of sight. Out of mind. I try to not buy the items that temp me. Replacing my items with healthier options.
I'm having problems to Sleep early I know what I most to do, because I've watched the video about the *7 steps to optimizing your Sleep for Better performance.* But, I don't know how make the steps a habbit.
On the other hand, I've find some great advices and ideas in this video. I would use some of this ideas to Sleep more early, like the first one. I gonna put a alarm clock with the question of the first step, and I'm gonna make others things that would help to train more the front part of My Brain, to have more willpower, and make more wiser decisions.
MANA is a great source of all nutrition the body needs, everything it truly needs.
My 7th Habit is to eat salmon at least once or twice a week and I NEVER eat farmed salmon.
Salmon with dark rice AND a green vegetable....(then a dark chocolate covered European Coookieee).
Finally! The focus on a brilliant system that helps changing a habit!!! Love it! Bravo🙏🏻😍
Hi Petra, Ronan here. That’s so generous of you, thank you 🙏 tell me more, what’s something about this video that you particularly liked?
I have struggled for decades with my weight whilst knowing all about food and nutrition, I just could not change my coping habits. I actually came to the conclusion that what I needed was a better system, not more diets. This is so easy to follow and it starts with small steps, which are doable. My biggest learning/habit change before this has been to no longer be angry with myself for every little breakdown. Since I have started to be nurturing, compassionate and encouraging with myself, and to actually EXPECT breakdowns, the ‘food and eating’ war in my head has stopped and I am finally in the way to change my lifestyle and coping mechanisms! Thank you so much for your very practical contribution!!!🙏🏻🙏🏻💞
3:59 Maybe, My delicous peanut Butter or avocado. But You know If I don't have them, I'm just like:
0:08
And I replace the nutrientes thst this food gives me with other food.
Do the video reading the labels in the shopping. That will help us to make wise decisions/choices. Thanks.
Very practical info, simplified and lots learning!
Eating habit : Not watching any screen while eating.
One habit I have always had is that I love eating vegetables and fish. I can eat a nice vegetable salad in each meal (with enough variations among the vegetables) with just bit of lemon juice, salt and pepper. My weakness though is that I love rice. I need to eat it everyday about a cup and a half.
Am apprehensive about nothavin bubble teas
Hi, great content. I would like to get more information on how to prepare (grill, bake, steam, etc.) and store (within the fridge or outside of it, ...) the food correctly to keep the most minerals and vitamins.
GROCERIES (especially low/no sodium)
My habit which was taken from the principle of Ikigai which has been the reason of the amount of centenarian in Okinawa Island in Japan,
1. every day, eat every color of veggies/fruit
1 red (tomato, paprika, etc.), 1 yellow (corn, etc.) , 1 orange(carrots, pumpkin, etc.), 1 blue( blueberries, eggplant, etc.) , green leafes (too much options :p)
2. and also, have enough proteins + carbs in every meal, if you have a good amount of this, you will not be hungry other than meal time.
3. have less animal based product, especially meat.
proteins can be taken from a lot of plants, but always remember that you need multiple source to have all types of proteins (Ronan has made a video for this)
Cheers!
@Ronan thank you very much for sharing with us this knowledge I listen to your videos everyday I hope you can make more videos about cooking healthy breakfast ( your top 5 protein dense breakfast) so that we can learn from you.
It's called retraining the mind. Great video, this is a major part of going towards better health. 👍🏾
I loveeeeed coffee tooooo much. I've starting to drink less coffee, not more than 3 a day, and replace it with healthy tea or infused water. Use to drink about 10 cups of coffee a day.
Hi Helena, Ronan here. I totally get you. I love coffee too and I drink it since I was 4 😮Do you consider taking a break from it?
@@Mindvalley Yes I am considering it and therefore I have decided to start by limit it to 3 cups for this week. Maybe one next week. Why do you ask? Do you have any advise to help overcome the addiction of coffee?
I do. In order to enjoy food instead of being controlled by it, you can meditate (the development of higher attention).
Why coffee is a problem? I didn’t get it.
The future is vegan
Amei os 7 hábitos Rona! Sou carioca, médica e moro na Holanda.
Tudo mudou no frio, hábitos alimentares, exercício... E o corpo sentiu! Agora estou Retomando minha rotina anterior! Ver vocês da Mind Valley é inspirador.
Estou montando uma. Plataforma pra ajudar pacientes com doenças crônica a acharem cura em hábitos saudáveis.
Obrigada!
My main habit that has helped me immensely is having a food budget and sticking to it. If I only have $150 a month to spend on food, I'm going to eat out less, never get delivery, and will spend less on garbage food because meat and quinoa will fill me longer than a bag of chips or some cookies. And don't be overly generous to your budget to allow for snacks and treats. Make it to where it hurts your budget if you eat out more than once a week, or get unhealthy snacks. You'll start choosing the healthier things because there just won't be room for other stuff, so in your mind it isn't even an option anymore.
I focus on the outer perimeter of the store- dairy, produce, meats. If I need to wander into aisles, its mostly for canned/frozen produce or quinoa/rice for when I don't want or have fresh produce. Keep a list of needed items and stick to it unless it's for one of the 3 above main items. You'll be amazed at how much less you crave crap food when you don't eat it as often.
Hi Natalia, Ronan here. I loved how you developed this idea to help you improve nutrition. You're absolutely right in the fact that going out to eat costs easily a week worth of groceries. And so if you have a fixed and just budget it ensures that you're cooking most of your food. This is a new idea to me. Thank you for sharing :)
I do something similar to you on staying in the outer perimeter of the store. The only aisle I go into is the one that has coffee 😁
Need to no cooking practice.
Muito bom🙏👏👏👏
Great video! Very useful tips definitely will try them! I'm trying to eat as healthy as I can, but sometimes I have those "dirty days" Thank you for sharing with us!
7 th habit : cutting down processed food
Cooking video please!
This is very informative! Thanks Ronan and the team. 🙏 I would love to hear more about the food labels, please. ☺️
Cooking roasted chicken breasts and eating it with pure homemade yogurt ;)
A habit that helped me a lot, that I already decide how much I’m going to have before starting to eat….sometimes I lose my control meanwhile eating….but if I already set the rules before I know it’s not going to happen!
Please address portions and meal sizes...when I eat smaller meals I'm always hungry before bed!!! Also I start work at 7.15 .. so no time and also don't want to eat at 6.00 a:m
Well can I vote for having both videos please ?
When i was living alone…i never ate sugar…you know how?..there was no sugar in my kitchen..I never bought it on purpose
What would be the best advice if you really don't have lots of money to spend? I'd really love to buy the best products but the cost of some of them are higher then the cheaper brands which have the sugar etc. You feel because of your financial circumstances you can't afford to be the best you can be!
0:11 Hahhaha XD wait Ronan is an Ángel 😭🙏.
That’s what pizza does to people 😆
cooking
I downsize the portions. Started with 1/3 less of what I used to put in the plate.
Green juice; kale, green apple, celery, avacado, lime juice, coconut water.
What really helps me is doing intermittent fasting, nothing so extreme, just stop eating after 5pm. If I stay up late and get very hungry I choose a handful of nuts and chew slowly.
On the other hand, on my bad habits, I struggle a lot with sodium. I love salt and if I don't use enough I just get sad. Anybody any ideas why?
Not sure if you're familiar with Mrs. Dash seasoning, but they are really good and there are 12 salt-free flavors:
Chicken Grilling, Extra Spicy, Fiesta Lime, Garlic & Herb, Italian Medley, Lemon Pepper,
Original, Onion & Herb, Southwest Chipotle, Steak Grilling, Table Blend, Tomato Basil Garlic
Hope this helps! 🙏
Cooking video!!!
Lunch and Supper planning, less boredom more exciting meals
Oats and Banana milkshake for breakfast! Easy to make and very healthy
Yum.
Raw oats? Steel cut ? Tnx for more info cuz it sounds gr8
Water, water, and more water!!!
GROCERIES
"it's not easy to get protein"
that's so relatable
Love Your shirt, But I still like the Batman shirt.
I have an eating habit of eating fruits before eating normal meal ... And not after.
having dry fruits in the morning
Cooking plsss
Portion control please make video on that
Casper loves coffee 🤣
This is what I need right now. Big thanks 🙏
Video no.1 practice cooking.
Summary pls
Thanks , really thank you , these are really practical stuff.
Of the two videos for next week I prefer the #2 , groceries , to teach us , how to look for in the supermarket what food are best and How to look for them.
intermittent fasting.
I can do high protein/Low carb diet but my very bad attachment is ice cream.