Dump That Bad Food Attitude Part 2
By: Heba Haider from www.asknutritionista.com
Written for: Nikah.ca
So how exactly do you eat-good, feel good and look good? I’ve put together these tips to help get you on your way to a healthier food attitude! In order to eat-good, you need to work on improving your food attitude. You can do this by following these simple tips:
1. Baby steps. Small changes will help you reach your goals, while large changes will only set you up for failure. Avoid biting off chunks larger than you can chew by setting one goal at a time until you’ve mastered them all.
2. Drink water. Don’t confuse thirst for hunger cues. We need an average of 3 liters of water per day, and how often do we reach those goals? Stay hydrated and avoid eating out of thirst!
3. Don’t skip breakfast. When you skip breakfast, you are a lot more likely to build unhealthy eating patterns thus ruining your relationship with food. This will curb your munchies and help you avoid binging and the feelings of guilt that may follow binging episodes.
4.. Stall cravings for 15 minutes. Holding off on cravings may just make the craving pass before you choose to give in.
5. Swap unhealthy snacks for healthy ones. Try finding healthy substitutions to satisfy your cravings and preferred snacks. If you like salty snacking, try going for popcorn, if you like sweet, maybe try baking healthy alternatives at home with more nutritive values and less calories.
6. Meal planning. If you plan your meals ahead of time, and do the necessary grocery shopping and preparation, you are a lot less likely to eat out and snack on unhealthy foods in between. Meal planning is essential to staying on track. Setting aside one day a week to do this can make all the difference in the world!
7. Motivation. Having moral support always helps. Try enlisting the support of friends or family, and maybe even recruiting someone to take on these challenges with you to make the journey more enjoyable!
8. Nutrition Education. Many of us fail to be well informed on food matters and this often leads to poor food choices in the long term. Thankfully there is an easy remedy for this! A bit of nutrition education never hurt anyone. In fact, reading about the caloric content of food, and going over the ingredient lists of some of your favorite snacks may just help you curb those cravings and reach for healthier alternatives. Sometimes a few small food facts alone can help propel large changes.
Once you eat-good and have re-adjusted your food attitude, you can start focusing your efforts on enriching your diet with these essential nutrients to help you achieve your feel-good goals! Follow these tips to get you on your way:
1. Magnesium. Magnesium plays a big role in energy production so keeping optimum levels will help keep you energetic and feeling good. Green leafy vegetables, nuts, seeds and whole grains are all excellent sources of Magnesium.
2. Iron. Iron is responsible for numerous bodily functions, most importantly the transfer of oxygen to your body tissues. Maintaining proper levels of iron in the body will help prevent fatigue and keep you energized. Food sources include spinach and red meat.
3. Complex carbohydrates. Complex carbs take much longer to digest than simple carbohydrates and this helps keep you fuller longer which regulates your blood sugar throughout the day. Having consistent blood sugar levels will help improve your mood! Try eating complex carbohydrates like whole grain bread, oats, quinoa and barley.
4. Antioxidants. To keep it simple, antioxidants help eliminate harmful molecules called free radicals that form in your body over time. Antioxidants come in many different forms such as flavonoids, lycopenes, anthocyanins, circumin, catechins etc. These compounds are known to keep your skin looking youthful, fight off cancer cells, and prevent heart disease and other things. You can find these in berries, beans, apples, spices, tomatoes and a number of other foods.
5. Serotonin. This is a hormone found within the body known to promote feelings of happiness and wellness. I don’t any more explanation is required here! To get more serotonin in your system eat up on walnuts, almonds and hazelnuts.
6. Omega 3. These are essential fatty acids that we are often deficient in North American diets, yet they play a crucial role in brain function and overall health. Getting enough omega 3’s helps promote overall health and wellness. Eat foods such as salmon, tuna, halibut, mackerel, chia and flax seeds.
7. Vitamin C. Vitamin C helps enhance all immune function and fight off infection. Making sure to get enough vitamin C, especially throughout the winter months will help promote continuous feelings of wellness.
8. Vitamin D. Where do I begin here? If you’re a hijabista living in North America, you definitely could use some vitamin D supplementation. Lack of vitamin D could make you irritable and compromise your immune system, and not to mention weaken your bones and dulls your skin. Drink your milk or supplement because the only other natural source is plenty of sunlight, mushrooms, or fish bones!
By this point, you’ve fixed your diet and enriched it with essential nutrients, all that’s left is to let yourself look-good! Building a healthy relationship with food and making good choices will get you well on your way to building a lifelong positive body image. If you eat-good and feel-good on the inside, you will begin to look-good on the outside by radiating confidence, health and positivity-What more could a bride ask for?
|Life Skills||Nutrition and Fitness|