By Rhonda Campbell
Food is one of the earth’s greatest resources. Without it, the human body wouldn’t have the fuel or the energy to do anything. Yet, eating any type of food is not enough. In fact, eat the wrong foods and you could develop illnesses and diseases like high blood pressure, heart disease and diabetes. You could also start packing on unwanted pounds; no time may be easier to do this than the holiday season.
Healthy meals habits worth forming
To get into the habit of eating healthy meals, set certain times of the day when you’ll eat. Stick to these times as closely as possible. This can keep you from going long stretches without eating only to feel famished in the evening, causing you to overeat on starches or carbohydrates. Drinking water before you eat helps to satisfy hunger pangs, keeping you from overeating.
Another thing – going too long without eating, then eating could cause your blood sugar levels to spark. Keep the habit of going too long between healthy meals going and you could also develop low blood sugar. Eating healthy is not solely about the number of calories you consume each day, it’s also about “when” you consume those calories. If you’ve ever eaten a large meal before going to bed, then waken to find that you gained weight, you’ve had a first hand experience with the value of “timing” when it comes to eating.
Put a filter on your kitchen faucet and drink six or more glasses of fresh water a day. It beats paying for bottled water. If you don’t go with a filter, consider boiling and cooling water before you eat it. This one dietary habit will also help to flush your system of unhealthy food items after you finish digesting what you eat. Drinking plenty of water has also been shown to keep the skin smooth and vibrant. It’s also good for your hair.
Eat fresh vegetables instead of frozen vegetables, as frozen and processed foods are packed with sodium, an ingredient that helps your body hold onto excess water (which shows up on your bathroom scale as excess pounds). If you’re worried about the time it takes to cook fresh vegetables, consider cooking a large pot of the food on weekends so all you have to do is heat it up during the week. You could also juice your vegetables and enjoy a vegetable smoothie two or more times a day. Along with this, it’s a good idea to buy healthy food in bulk, definitely enough to last you a week or until you return to the grocery store.
Creating a healthy dietary lifestyle
It could take commitment and a high level of self-awareness to break out of the habit of eating unhealthy food like sugary foods, pizza, cakes, cheeseburgers, potato chips and French fries. It could also take a significant amount of money, especially if you replace the unhealthy food by starting to eat healthy food. But, it can be done. Be patient with yourself. Give yourself time to grow accustomed making healthy dietary options.
Also, when choosing healthy meals, look for foods that are rich in vitamins and minerals. For example, fresh fruit like oranges and apples are rich in vitamin C. Vegetables like spinach, broccoli and collard greens are rich in are rich in iron, calcium and fiber. Eat these foods and there’s a good chance that you’ll keep your energy levels high. You’ll also likely stay regular.
Trying to get your triglycerides down to keep your heart healthy? Add fresh fish and Omega 3 supplements to your diet. According to John Hopkins, you could lower your triglycerides by 20 percent if you lose 5 to 10 percent of your body weight. Cutting back on sugar, cheese and milk could also lower your triglyceride levels.
Remember; eat several small meals a day, maybe every three hours. Cut down on carbs and sweets. Eat plenty of fresh veggies and fruit and drink lots of fresh water. It goes without saying that you’ll also want to get moving. Studies are showing that sitting for hours (even if you’re eating a healthy diet) can have a negative impact on the human body.
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