Fight Stress With Healthy Eating

Whenever we get too busy or stressed, we all tend to make poor food choices that will actually increase stress and cause other problems. To get the most of your healthy eating and avoid stress, follow these simple tips.

Always eat breakfast Even though you may think you aren’t hungry,  you need to eat something. Skipping breakfast
makes it harder to maintain the proper blood and sugar levels during the day, so you should always eat something.

Carry a snack

Keeping some protein rich snacks in your car,  office, or pocket book will help you avoid blood sugar level dips, the accompanying mood swings, and the fatigue. Trail mix, granola bars, and energy bars all have the nutrients you need.

Healthy munchies

If you like to munch when you’re stressed out,  you can replace chips or other non healthy foods with carrot sticks, celery sticks, or even  sunflower seeds.

Bring your lunch

Although a lot of people prefer to eat fast food for lunch, you can save a lot of money and actually eat healthier if you take a few minutes and pack a lunch at home. Even if you only do this a few times a week, you’ll see a much better improvement over eating out.

Stock your home

As important as it is to get the bad food out of your house, it’s even more important to get the good food in! The best way to do this is to plan a menu of healthy meals at snacks at the beginning of the week, list the ingredients you need, then go shop for it. This way, you’ll know what you want when you need it and you won’t have to stress over what
to eat.

 

Changing How You Eat

As you may know, not fueling up with the right nutrients can affect how well your body performs and your overall fitness benefits. Even though

healthy eating is important, there are myths that hinder your performance if you listen to them.

Below, you’ll find some myth busters on healthy eating.

1. Working out on an empty stomach. If you hear a rumbling noise in your stomach, the rumbling is trying to tell you something. Without listening to them, you are forcing your body to run without any fuel. Before you exercise or do
any physical activity, always eat a light snack such as an apple.

2. Relying on energy bars and drinks. Although they are fine every once in a while, they don’t deliver the antioxidants you need to prevent cancer. Fruits and vegetables are your best bets, as they are loaded in vitamins, minerals, fluid,
and fiber.

3. Skipping breakfast. Skipping breakfast is never a good idea, as breakfast starts the day. Your body needs fuel as soon as possible, and without it, you’ll be hungry throughout the day.

4. Low carb diets. Your body needs carbohydrates for your muscles and the storing of energy.

5. Eating what you want. Eating healthy and exercising doesn’t give you an all access pass to eat anything you want. Everyone needs the same nutrients whether they exercise or not, as well as fruits and vegetables.

6. Not enough calories Although losing weight involves calories, losing it too quickly is never safe. What you should do, is aim for 1 – 2 pounds a week. Always make sure that you are getting enough calories to keep your body operating smoothly. If you start dropping weight too fast, eat a bit more food.

7. Skip soda and alcohol. Water, milk, and juice is the best to drink for active people. You should drink often, and not
require on thirst to be an indicator. By the time you get thirsty, your body is already running a bit too low.

Changing how you eat is always a great step towards healthy eating and it will affect how your body performs. The healthier you eat, you better you’ll feel. No matter how old you may be, healthy eating is something you should strive for. Once you give it a chance, you’ll see in no time at all just how much it can change your life – for the better.

 

Tips For Healthy Holiday Eating

When the holidays arrive, many people forget all about their diets and healthy eating. Weight  gains of 7 – 10 pounds are common between  Halloween and Christmas. To make the holidays easier, these tips will help you with healthy
eating through the season and not gaining weight.

Most traditional foods can be made low fat. Turkey is very lean without the skin, and gravy can be made without any fat. Potatoes that are served without butter can be very healthy. The beloved pumpkin pie is nutritious, although it
can be made into a fatty dessert with the adding of whipped cream.

Even though the holidays are in, don’t forget about the exercise. Keeping weight off during the holiday season is burning off the extra calories. You should plan a walk after meals, park farther from stores when you shop, and
take a few walks around the mall before you begin shopping.

During holiday parties and at family dinners, feel free to sample foods although you shouldn’t splurge. Decide on what you plan to eat in advance, then stick to your plan. Eat plenty of vegetables, fruit and low fat dressings, and slices of lean meats. Before you go to a party,  eat a small snack to help curb your appetite.

If at all possible, avoid alcohol. Having too many drinks can cripple your will power, and also add excess calories to your diet. In the place of alcohol, drink water with lemon. Water can help to limit your appetite and keep you from bringing. Also make sure to avoid eggnog, as each glass can have up to 300 calories.

Be flexible with your healthy eating, as one bad meal won’t ruin your diet. Try to balance your calories over a few days and don’t just look at one meal or day.

 

Eating Healthy On The Run

Whether your traveling on the go or around the home, you don’t need to give up healthy eating simply because you are on the run. The fact is, healthy eating is even more important when your trying to keep up with a busy schedule.

Having a good diet will help your body to handle the stress better. As you hustle about, a healthy meal is probably the last thing you think about. The following tips can help you eat when your on the go.

Restaurants

With tempting menus, large portions, and a festive atmosphere, it’s easy to skip eating. It’s
okay to splurge every now and then, although you’ll pack on a lot of weight if you make it a habit.  When you eat out at restaurants, always be smart  about it.

Airports

An airport can be a very stressful place, although you shouldn’t scrap your diet because of it. Eat because you are hungry, not because of stress, boredom, or to kill time.

In your car

Keep some healthy snacks in your car at all times,  so that when you get hungry – you have them.

At home

Evenings and mornings are busy times in most homes. Making the time to eat can be hard, although you shouldn’t run out the door without eating breakfast first. The cereal with milk, a banana, muffin, or even  a bagel is a great way to start the day.

Anytime you are on the go, always make sure that you make the right food decisions. You can take the healthy food with you if you need to, so that you have it when you need it. Eating healthy on the go is easy to do, once you know how. Never sacrifice healthy food for the junk, as your body will regret it later.

 

Healthy Food Choices

Eating healthy is something we all would like to do,  although it can be hard. In order to eat healthy, you must first make the right food choices. Eating healthy is all about what you eat, which makes the choices very crucial to your results.

Grains

You should consume 6 ounces of grains per day. To do this, you can eat 3 ounces of whole grain cereals, breads, rice,
crackers, or pasta. You can get an ounce of grains in  a single slice of bread, or 1 cut of cereal.

Vegetables
These should be varied, as you should eat 2 1/2 cups of them each day. You should start eating more of the dark
vegetables, such as broccili and spinach. Carrots and sweet potatoes are good as well. You should also eat more dry beans such as peas, pinto beans, and even kidney beans.

Fruits

Fruits are very important. You should try to eat 2 cups of them each day. Focus on eating a variety, such as  fresh, frozen, canned, or even dried fruit. You can  drink fruit juices as well, although you should use  moderation when doing so.

Milk

Milk is your calcium rich friend. For adults, 3 cups is the ideal goal. For kids 2 – 8, 2 cups is where you want to be. When choosing milk products or yogurt, you should go for fat-free or low-fat. Those of you who don’t like milk or can’t have it, should go for lactose free products or other sources of calcium such as fortified foods and beverages.

Meat and beans

Eating 5 ounces a day is the ideal goal, as you should go lean with your protein. When eating meat, always bake it,
grill it, or broil it, as this will prevent grease from  adding to the equation. You should vary your protein  as well, with more fish, beans, peas, and nuts.

When cooking your food, you should also limit solid fats such as butter, margarine, shortening, and lard. These foods may add flavor to your dishes, although they can also help raise your cholesterol as well. Therefore, you should try to add these foods and any foods that happen to contain them.

To help keep your saturated fat, trans fat, and sodium low, you can check the nutrition facts label. This label can be found on the food package and will tell you all the information you need to know about the food item.

By picking your foods wisely and watching what you eat, you’ll help control your lifestyle. Exercise is great as well, as it goes along perfect with a healthy eating lifestyle. No matter what your age may be, eating healthy will help you keep your active lifestyle for years and years – even help you and your health in the long run as well.

 

What Does Water Provide in our Daily Digestion?

What happens to the food and water as they enter our digestive system?  They are both necessary components of the digestive process.  Our bodies need to effectively digest food and perform all the necessary functions we ask of it each day.  You don’t stop to realize what we ask of this marvelous machine, we just take it for granted that it’s going to function properly. Do you know that your body is 98% water?  Do you find this fact hard to believe?    Most all of our body fluids are water, and many of our organs are mostly water.  Do you suppose water is important to our daily functions?  I would hazard a guess of YES

Let’s take a look at the relationship of healthy eating and our body’s daily intake of water.  There is a direct correlation between eating healthy and consuming enough to absorb the vitamins and minerals we need from the healthy food we’ve eaten.

During the course of consuming our food, we drink water with our meals.  We don’t even stop to think about the role this plays in our digestive process.  We drink it because we become thirsty when we eat.  Stomach acids need the water in order to properly breakdown the food as it travels through our stomach, and nutrients are absorbed by the blood.  The food continues down the path of the intestines, still being broken down and absorbed through the lining of the intestines, still requiring the presence of water.  All of the digestive process must have water in order to happen as designed.

Proper flushing of the body, filtering of the blood, and transmission of waste from our bodies can only occur when there are enough fluids present.  The only way for enough fluids to be present is in our consumption.  Only through the intake of necessary amounts do our kidney’s function as designed.

Many of the body’s organs depend upon fresh blood supplies in order to function properly.  The kidneys and intestines require vast amounts of water in order to accomplish the difficult task of flushing the waste from our body.  Now, if you don’t realize the importance of this task, you need to stop and think about waste.  Wastes are produced from the daily processes your body goes through, toxic by-products that we don’t need to live, and don’t need to retain in our bodies.  As a general rule, whatever we might need for our body should be absorbed as the food has passed through the intestines, whatever is left, is not needed.

At times, there are imbalances in our intestines that create an environment that won’t allow for proper processing of food particles, or doesn’t allow us to absorb any of the nutrients we need at all as they pass through our intestines.  Stepping up our consumption can often correct this without the need for medication.  We simply need to flush our system, as you might flush a slow drain.

Many of the processes our body performs each day, each hour, depend upon our digestive system to supply the needed nutrients and fluids.  Proper digestion, from beginning to end, cannot take place without water, lots and lots of water.

Water and Healthy Eating

Our bodies need the water to effectively digest food and perform all the necessary functions we ask of it each day.  You don’t stop to realize what we ask of this marvelous machine, we just take it for granted that it’s going to function properly.  Let’s take a look at the relationship of healthy eating and our body’s daily intake of water.  There is a direct correlation between eating healthy and consuming enough water to absorb the vitamins and minerals we need from the healthy food we’ve eaten.

Do you know that your body is 98% water?  Do you find this fact hard to believe?    Most all of our body fluids are water, and many of our organs are mostly water.  Do you suppose water is important to our daily functions?  I would hazard a guess of YES.

During the course of consuming our food, we drink water with our meals.  We don’t even stop to think about the role this water plays in our digestive process.  We drink it because we become thirsty when we eat.

What happens to the food and water as they enter our digestive system?  They are both necessary components of the digestive process.  Stomach acids need the water in order to properly breakdown the food as it travels through our stomach, and nutrients are absorbed by the blood.  The food continues down the path of the intestines, still being broken down and absorbed through the lining of the intestines, still requiring the presence of water.  All of the digestive process must have water in order to happen as designed.

At times, there are imbalances in our intestines that create an environment that won’t allow for proper processing of food particles, or doesn’t allow us to absorb any of the nutrients we need at all as they pass through our intestines.  Stepping up our consumption of water can often correct this without the need for medication.  We simply need to flush our system, as you might flush a slow drain.

Proper flushing of the body, filtering of the blood, and transmission of waste from our bodies can only occur when there are enough fluids present.  The only way for enough fluids to be present is in our consumption of water.  Only through the intake of necessary amounts of water do our kidney’s function as designed.

Many of the body’s organs depend upon fresh blood supplies in order to function properly.  The kidneys and intestines require vast amounts of water in order to accomplish the difficult task of flushing the waste from our body.  Now, if you don’t realize the importance of this task, you need to stop and think about waste.  Wastes are produced from the daily processes your body goes through, toxic by-products that we don’t need to live, and don’t need to retain in our bodies.  As a general rule, whatever we might need for our body should be absorbed as the food has passed through the intestines, whatever is left, is not needed.

Proper digestion, from beginning to end, cannot take place without water, lots and lots of water.

Becoming A Healthy Eater

Being a healthy eater requires you to become both educated and smart about what eating  actually is. Being food smart isn’t about learning to calculate grams or fat, or is it  about studying labels and counting calories.

Healthy eating is all about balanced and moderate eating, consisting of meals at least three times per day. Healthy eaters eat many different types of foods, not limiting themselves to one specific food type or food group.

Eating requires quite a bit of leeway. You might eat too much or not enough, consume foods that are sometimes more or less nutritious. However, you should always fuel your body and your brain regularly with enough food to keep both your mind and body strong and alert.

A healthy eater is a good problem solver. Healthy eaters have learned to take care of themselves and their eating with sound judgement and making wise decisions. Healthy eaters are always aware of what they eat, and know the effect that it will have on their bodies.

When someone is unable to take control of their eating, they are also likely to get out of control with other aspects of life as well. They could end up spending too much, talking too much, even going to bed later and later.

You should always remember that restricting food in any way is always a bad thing. Healthy eating is a way of life, something that you can do to enhance your body or your lifestyle. If you’ve thought about making your life better, eating is just the place to start. You’ll make life easier for yourself, those around you, and  even your family.

Nutrition and Healthy Eating

 

 

Nutrition as it applies to our daily lives means that we take in what we need to maintain our body’s healthy state.  Nutrition has become an important word thanks to the involvement of the USDA in our daily food requirements, and the FDA’s involvement in determining what is and is not dangerous for us to consume.

What about eating habits?  What about vitamins?  What role does our daily intake play in our health?  More than you have been lead to believe or understand.  The body’s ability to remain well under anything other than ideal conditions is a direct result of the nutrition received on a daily basis.  The mind’s ability to remain well is, again, a direct result of our nutritional intake.  For instance, the human brain doesn’t develop well without the necessary input of protein in our daily diet.  No protein, no intelligence.

Nutrition refers to the nurturing of our body, in our ability to keep it healthy and functioning as it is supposed to do.  Our ability to provide the body with all the necessary food, vitamins, and minerals so that we continue to thrive in our daily life processes.

How do we determine that we are providing the essential nutritional needs?  That knowledge comes by educating ourselves about what our individual needs are, the needs of our family, and then taking that knowledge and applying it to the foods we buy, that we prepare, and that our families consume.

Health is taught as a science course, and addresses matters of personal hygiene, diseases, and the broad spectrum of health as it applies to the masses.  No individual attention is given to how to attain optimal health via our eating habits.  It’s funny that we skip the most important, fundamental building block to good health: our nutritional and caloric consumption in our food.  I personally believe we should have the field of nutrition and physical activity married into something combined to provide every person that enters the school system with a personal knowledge of their bodies’ needs, caloric, and nutritional, so that they complete their education with mental and physical competencies, as well as analytical and mathematical competence.

Nutrition is a concept that should be as important to our educational process as our ability to count. The ability to recognize our nutritional requirements, find the foods we need to fulfill those requirements, and differentiate between healthy food consumption and “unhealthy” eating habits is not an option.  Not for a healthy, happy, long, and quality life

What we should absorb as we travel along life’s daily path is a way to incorporate good nutrition into our lifestyle.  There is generally just as much room for good as there is bad, it just so happens that bad nutritional habits hold more appeal.

Bad nutrition receives more advertising dollars than healthy nutritional options, and is often more visible.  But that doesn’t mean it’s any easier, more convenient, or cheaper.  Habits, generally take about two weeks to make the switch from conscious action to unconscious thought.  Two weeks is not long, it’s not long at all for decisions that will affect you for the rest of your life.  It’s also not long for the potential reward that comes from setting an example your children can follow, and you can be proud for them to follow. You teach them daily about the good habits you want them to develop, and then you demonstrate a bad one in your nutrition choices.  C’mon, mom and dad, let’s practice what we preach.