How and What you Eat

Have you ever thought about this?  Many times we eat for other reasons than hunger.  Not being aware of your eating habits can lead to being overweight, and/or health concerns.  People eat for a variety of reasons, social gatherings, boredom, stress, anxiety.  Others may not be conscious of what they are eating, how much, or how fast they consume food.  Food is to be used as fuel for the body, but it is frequently used as coping mechanism.   

The following information will provide you with the necessary tools to be aware of your eating style, and tips to improve your health. 

For one week, write down the times that you eat, what you eat, how much you consume, how long it takes you to eat, and what emotions you are feeling before eating.  This information will help you pinpoint areas for improvement.  Do you eat every two to three hours?  If you are eating more frequently it is probably due to some other desire than being hungry.  Does it take you at least twenty minutes to eat?  Your body needs time to ingest the food, and then communicate to the brain that you are full, when you eat quickly you typically eat more than is necessary.  When you feel strong emotions such as anger, stress, anxiety, you may be eating to cope rather than out of hunger.  Come up with alternative strategies to deal with emotions (assertive communication, stress relieving activities, breathing exercises).  Be aware of what types of food you are eating, is it well balanced, or are you turning to food high in sugar, fats, carbohydrates.  Unhealthy food may give you a quick high, but will not provide energy that your body needs and will leave you craving more.        

Tips to improve eating styles: 

1. Acknowledge what emotions are being felt.
2. Communicate your needs.
3. Exercise to manage stress and reduce depression.
4. Reduce distractions while eating (television, computer).
5. Be aware of internal thoughts and self-talk, is it accurate, positive, will it benefit your overall health?
6. Be conscious of how you are eating (slow down, small bites, drink water).
7. Eat to fuel the body.
8. Be aware of how frequently you eat.
9. Eat healthy foods.

 

Making small changes every day can improve your emotional and physical health, providing a meaningful life. 

 

Healthy Lifestyle Tip: Top Ten Super Foods
These foods are considered some of the best bets for healthy eating because they meet at least three of the following criteria:

• Good or excellent source of fiber, vitamins, minerals and other nutrients
• High in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene
• May help reduce the risk of heart disease and other health conditions
• Low in calorie density, meaning you get a larger portion size with a fewer number of calories
• Readily available

Almonds are packed with nutrients such as fiber, riboflavin, magnesium, iron and calcium. Like all nuts, almonds provide one of the best plant sources of protein. And they're good for your heart. Most of the fat in almonds is monounsaturated fat – a healthier type of fat that may help lower blood cholesterol levels.

Apples are an excellent source of pectin and soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also good sources of vitamin C, an antioxidant that protects your body's cells from damage.

Blueberries are a low-calorie source of fiber and vitamin C. Blueberries may improve short-term memory and promote healthy aging.

Broccoli is a good source of calcium, potassium, folate and fiber, and broccoli contains phytonutrients - a group of compounds that may help prevent chronic diseases, such as heart disease, diabetes and some cancers.

Red Beans are full of iron, magnesium, phosphorus, potassium, copper and thiamin. They're also an excellent low-fat, low- calorie source of protein and dietary fiber. Additionally, red beans also contain phytonutrients that may help prevent chronic diseases, such as cardiovascular disease and cancer.

Salmon is an excellent source of omega-3 fatty acids, a type of fat that makes your blood less likely to form clots that may cause heart attacks.

Spinach is high in vitamins A and C and folate. It's also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. The plant compounds in spinach may boost your immune system and may help keep your hair and skin healthy.

Sweet Potatoes are high in the antioxidant beta carotene. Food sources of beta carotene, which are converted to vitamin A in your body, may help slow the aging process and reduce the risk of some cancers. Sweet potatoes are also good sources of fiber, vitamins B-6, C and E, folate and potassium.

Vegetable Juice has most of the vitamins, minerals and other nutrients found in the original vegetables and is an easy way to include vegetables in your diet. Tomato juice and vegetable juices that include tomatoes are good sources of lycopene, an antioxidant that may reduce the risk of heart attack, prostate cancer and possibly other types of cancer.

Wheat Germ is at the center of a grain of wheat. Though only a small part of the wheat seed, the germ is a highly concentrated source of nutrients, including niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc. The germ also contains protein, fiber and some fat.

You should avoid any of these foods if you are allergic to them.
Source: mayoclinic.com