Monday, January 13, 2020

Healthy Eating

Making a change in your lifestyle can be hard. You might look in the mirror one day and realized that you need to exercise, and eat the right kind of foods. If you are struggling with your diet, here is a guide for eating healthy.

  1. Differentiate the healthy foods from the junk ones. Healthy food means that it came directly to the source. These are fruits, seafood, eggs, vegetables, milk, meat, and nuts. They are the ones which grow directly from land or came out of directly from the sea. Junk foods have a lot of processed ingredients, or came out of vending machines, came from a bag, wrapper, box, or a drive-thru window. These ingredients have been processed for at least 10 times before they became the food that you are eating. If there are so many ingredients, then that food will not make you healthy.
  2.  You have to be mentally prepared if you want to make a change on your diet. Preparation and planning don’t happen overnight. You must determine the difficulty of the change that you want to make. List them so that it will serve as a goal for you. You can set how many pounds you want to lose within a week, how you deal with change, and determine why you are making that change. Start with small steps like not eating that extra dessert after lunch. Small steps can lead to great changes if you follow the plan.
  3. Always think positive. Remember that you are not depriving yourself of ice cream, doughnut or your favorite cake. You are actually saving yourself from extra calories. You want to feel and look good. You want other people to admire your body figure and you want to set an example to your family. By not eating those extra calories, you are able to exercise self control and delay gratification.
  4. You need to track your calorie intake. You need to list that M&M’s you ate for break, or that extra soda that you drank for lunch. Every calorie counts. You may start by losing 500 calories per day and decrease the calorie intake for the next succeeding weeks. 
  5. Not all calories are created equal. 3,000 calories of chocolate chip cookies will not work the same as 3,000 calories of fruits, vegetables and meat. Eat more of natural foods so that you instead of processed carbohydrates.
Changing your diet requires patience. You might be better off by taking small steps rather than making a huge change this week, and going back to your regular unhealthy diet the next. You can download weight loss guides and healthy eating tips on the internet or research more on how you can do permanent and lasting changes to your body.

Wednesday, January 8, 2020

Guide to a Healthy Diet

A healthy diet is not about being overly thin and depriving yourself from your favorite foods. It is basically about feeling good about your body, have energy to do daily tasks, and having mood stability. Studies show that a healthy diet has a profound effect on your mood. Eating the right food can lower the symptoms of depression, anxiety, and stress.

A healthy diet consists of having the right amounts of fat, carbohydrates, proteins, calcium, vitamins, and fiber. Fats such as Omega 3 can help protect the brain and the heart. Omega 3 is an example of a good fat. It can help trim your waistline and improve your mood. Carbohydrates are your body’s source of energy. It can come from whole grains, fruits and vegetables. You should limit your intake of white bread, pastries and sugar since they can increase your waistline, and can cause mood fluctuations. Protein is common with meat products but there are also plant-based sources of it. It helps us have more energy and supports a lot of brain functions. It is important to include calcium in your daily diet since it helps strengthen the bones, and teeth. It also prevents osteoporosis, and helps a lot to prevent anxiety and depression. Common sources of calcium are milk products. Fiber-rich foods include fruits, nuts, beans, vegetables and grains. It improves your skin tone, and lowers the risk of stroke, and other heart diseases.

You can start with small manageable steps instead of making a drastic change on your way to a healthy diet. You can start by preparing your own meals. Aside from saving a lot, you can control your calorie intake, and avoid unhealthy fats and sugars that are included in packaged takeouts.
You should make sure that you are making the right change. An example is replacing butter with applesauce or replacing your favorite fried chicken for a grilled salmon. Changes like replacing your favorite cake for a donut will not make a difference since they both have refined sugars and they are bad for your health.

You should eat foods that make you feel better afterwards. Healthy food gives you more energy and can improve your mood. On the other hand, junk foods can make you feel moody and irritable after eating them.

Aside from these tips, you can add sweet vegetables such as onions, carrots, squash, bell peppers, and potatoes to substitute for desserts. Add more color to your dish while you are cooking them. Eat a lot of fruits for dessert, and drink plenty of water to help flush the toxins in your body.