Healthy eating is a challenge to begin with. Mainly because we are so busy nowadays, and it is easier to grab a sandwich or pastries from the shelf instead of prepare a nice lunch, like brown rice with a piece of chicken breast or salmon and some green leaf salad.
Yes, we all have limited time to prepare the food for the following day. When your schedule starts to interfere with healthy eating habits, you are more likely to skip meals and choose convenient or fast foods to eat. When you take care of yourself by eating healthy, you will be more focused, more productive and more efficient. This will keep you in control of your schedule instead of your schedule controlling you!
When you commit to make healthy eating a priority, it is really essential to be patient with yourself and only set one or two goals at a time that are achievable.
Small changes show big results over a long period of time. If you pay attention to what your daily consumption includes, you will notice after a while, you need much less food to feel satisfied, and also you will be able to enjoy what you are consuming. We all have to learn to recognize what is the difference between hunger and emotional eating.
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Food is a fuel and it is essential for surviving. The food industry encourage us to eat as much as we can, for as cheap as we can.
Cheap food is not always bad, but the quality and the nutrition you get can be far different. Dr. David A. Kessler in his book, “The End of Overeating: Taking Control of the Insatiable American Appetite”, talks about certain foods which have got fats, sugars & sodium that create enormous pleasure & are also addictive. Some of the concoction of these chemicals cause individuals to have overwhelming food cravings. If you are looking for a solution to avoid sugar and carbohydrate cravings, it will take willpower to overcome those tempting greasy dishes that are bad for your health.
Overeating is the other issue, which can be really hard to fight as your stomach stretches. Once it has stretched, it will need more food for you to feel satisfied. Well, we all do this sometimes, but don’t forget, it will also trigger your hypothalamus, which regulates appetite, to crave more food. Overall, the more you eat, the more you want to eat. It can become a vicious cycle.
Most of us wonder why our Granny could eat what she wanted?
The answer is quite simple. Granny didn’t have television or she didn’t watch it, she also didn’t have a computer or smart phone which attracts people to sit in front of it or just do not move anywhere at all. A couple of generations ago, people exercise far more than we do. Less exercise means we need less food as well. And less food shouldn’t be sugary, salty or fatty. It should be high in many important nutrients. How can you work on this easily?
Make sure you exercise more, and you eat plenty of fruits, vegetables, protein and natural fats.
Limit your fat and sugar intake including alcohol. Fat should come from healthy oils, like coconut oil or seeds. Try to eat foods from nature. Nature doesn’t produce artificial sweeteners and flavourings, or preservatives.
Eat a variety of food every day; eat slowly as your brain needs more time to realize you are full. Drink plenty of water and consume only as many calories as you use on a daily basis.
Some key negative influences that you should be mindful of:
SOCIAL: Peer pressure to eat badly; isolation; working long hours
PSYCHOLOGICAL: Stress and low self-esteem; snacking when bored;Â treating food as a reward
EATING AND DRINKING: Big portions; eating too quickly; impulse buying in supermarkets
PHYSICAL ACTIVITY: Travelling short distances by car instead of walking; using remote controls to change channels; playing indoors instead of outside
OUR ENVIRONMENT: Desk jobs; expensive gyms; reliance on labour-saving devices
PHYSIOLOGY: Not getting enough sleep; genes that make us crave fatty and sugary foods
TELEVISION, COMPUTERS and MAGAZINES: Being influenced by unrealistically thin role models; spending hours in front of a TV or computer screen; watching TV adverts for unhealthy foods
In essence, there are many factors that surround us every day to make healthy eating a challenge for those that are starting the journey. However, it is worth every second and every barrier you face as healthy eating is the key to a wonderful happy life. Food Is Thy Medicine!
Enjoy your journey! To help you along we have some fantastic recipes that could really help you. Here is the link to some delicious and quick recipes that will help you reach your healthy goals: http://newyoubootcamp.com/recipes.php