Does Your Health and Diet Need a Make Over?
We could all do with a bit of a make over when it comes to our
health and diet. Do you ever stop to listen to your body and what it is
telling you. When was the last time you had a good look at yourself? Are
you always tired? Does your hair, skin and nails look shocking? It
could be that in trying to lose weight you are robbing your body of good
nutrition. Often thirst is mistaken for hunger so drink at least two
liters of water every day. A good idea is to drink a glass of water
before you have a meal, it will help with digestion and and you will eat
less. A craving for salt means that you need to increase your natural
fat intake by eating a handful of nuts. A high protein and low fat diet
interferes with your hormonal balance especially your thyroid which
controls your appetite, weight and bowel functions. Here are a few
categories of unhealthy eaters.
The Junk Food Junkie.
Do you reach for a hamburger and chips for lunch or grab a piece of pizza for a snack. You can then classify as a junk food junkie. You do not have to cut junk food out completely but moderation is the key. Try to limit your intake to one hundred and fifty calories or less a day. Portion controlled snacks like mini bags of chips, an ice cream sandwich or a mini sweet bar are fine. Keep healthy snacks within easy reach when the munchies set in. Try an apple or a handful of nuts.
The Meal Skipper.
If you are a meal skipper you are in dire need of a nutrition make over. Each time you eat you increase your metabolism. if you go for longer than 4 hours not eating your body will slow down and store fat instead of burning it up. If time is a factor you need to create fast meals that wont take you from your desk, children or the gym. Keep your car, desk and lunch box filled with fruit, nuts and yogurt that you can grab on the go. Diet shakes and prepared meals are also quick and easy.
The Fat Free Fanatic.
Do you flee from fat? When you cut out all the fat in your diet your body will start to hoard body fat because you are not getting enough from your diet. You also tend to be more hungry and eat more fat free anything and eat too much of those things. When you add fat you feel fuller. To changed you need to add a slice of cheese to your sandwich or peanut butter instead of margarine. Fat adds flavour to a meal.
The Carbohydrate Phobia.
If you break out into a sweat over carbohydrates, remember that carbohydrates are broken down into glucose which is your brains main source of fuel. When you cut carbohydrates your focus is off your energy is low and you tire easily. Eat smart and avoid cutting all carbohydrates from your diet as you will be losing out on all the vitamins, minerals and fiber plus the disease fighting antioxidants in fruit and vegetables. Load up with whole grain bread and whole wheat pasta.
The Emotional Eater.
Stress makes you grab whatever you can to drown your sorrows. First of all you have to realize you are doing it. Ask yourself if you are eating through hunger and not through emotion. You are so used to this habit and you need to replace the food craving for a more positive activity. Call a friend, go shopping or take the dog for a walk. You also need to keep a journal and note when and why you are reaching for a snack. This will uncover emotional eating patterns. To keep your moods on an even keel try to eat six small meals a day. Keep in mind that each meal should contain protein and high fiber carbohydrates because these give you a sense of fullness and keep your blood glucose and moods more constant.
Did you recognize your eating pattern? Good then you are halfway there. Remember everything in moderation. Here are some serving guidelines to help you. Your portion of meat should no be bigger than a deck of cards, your rice, potatoes and fruit no bigger than a tennis ball and your salad greens the size of your fist. Most important drink water, its often said that by the time you are thirsty you are already dehydrated. Eating is not only beneficial to your waistline it play a huge role in the appearance of your skin.
The Junk Food Junkie.
Do you reach for a hamburger and chips for lunch or grab a piece of pizza for a snack. You can then classify as a junk food junkie. You do not have to cut junk food out completely but moderation is the key. Try to limit your intake to one hundred and fifty calories or less a day. Portion controlled snacks like mini bags of chips, an ice cream sandwich or a mini sweet bar are fine. Keep healthy snacks within easy reach when the munchies set in. Try an apple or a handful of nuts.
The Meal Skipper.
If you are a meal skipper you are in dire need of a nutrition make over. Each time you eat you increase your metabolism. if you go for longer than 4 hours not eating your body will slow down and store fat instead of burning it up. If time is a factor you need to create fast meals that wont take you from your desk, children or the gym. Keep your car, desk and lunch box filled with fruit, nuts and yogurt that you can grab on the go. Diet shakes and prepared meals are also quick and easy.
The Fat Free Fanatic.
Do you flee from fat? When you cut out all the fat in your diet your body will start to hoard body fat because you are not getting enough from your diet. You also tend to be more hungry and eat more fat free anything and eat too much of those things. When you add fat you feel fuller. To changed you need to add a slice of cheese to your sandwich or peanut butter instead of margarine. Fat adds flavour to a meal.
The Carbohydrate Phobia.
If you break out into a sweat over carbohydrates, remember that carbohydrates are broken down into glucose which is your brains main source of fuel. When you cut carbohydrates your focus is off your energy is low and you tire easily. Eat smart and avoid cutting all carbohydrates from your diet as you will be losing out on all the vitamins, minerals and fiber plus the disease fighting antioxidants in fruit and vegetables. Load up with whole grain bread and whole wheat pasta.
The Emotional Eater.
Stress makes you grab whatever you can to drown your sorrows. First of all you have to realize you are doing it. Ask yourself if you are eating through hunger and not through emotion. You are so used to this habit and you need to replace the food craving for a more positive activity. Call a friend, go shopping or take the dog for a walk. You also need to keep a journal and note when and why you are reaching for a snack. This will uncover emotional eating patterns. To keep your moods on an even keel try to eat six small meals a day. Keep in mind that each meal should contain protein and high fiber carbohydrates because these give you a sense of fullness and keep your blood glucose and moods more constant.
Did you recognize your eating pattern? Good then you are halfway there. Remember everything in moderation. Here are some serving guidelines to help you. Your portion of meat should no be bigger than a deck of cards, your rice, potatoes and fruit no bigger than a tennis ball and your salad greens the size of your fist. Most important drink water, its often said that by the time you are thirsty you are already dehydrated. Eating is not only beneficial to your waistline it play a huge role in the appearance of your skin.
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