Episode 69 – More Ways To Think About Good Nutrition

 

Healthy eating is important but it is not always an easy transition to make if you are used to eating whatever you want, whenever you want.  Sometimes it is easiest to start by making small changes in your diet and lifestyle until you have reached the goals that you set for yourself.  Here are some tips to move toward your goals one step at a time. In this article you will learn more nutrition habits to staying healthy.

 

Cut out soft drinks

It is a good idea to avoid soft drinks all together if you can.  If you need to wean yourself off of them slowly, start by switching to diet or sugar free varieties then progress to the healthier options below.

If you are able to eliminate soft drinks, they can be replaced with healthier yet still tasty options.  For a warm drink (or the iced version), opt for natural green tea.  It tastes great and offers plenty of health benefits.

Replace soft drinks with water infused with flavor.  You can give your water a squeeze of lemon or lime or infuse it with berries, cucumber, or mint.  Any of these things will give your water a boost of flavor and some added nutrients.

 

Avoid convenience foods and fast foods

Convenience food and fast food are all high in fat, sugar, and salt.  Some days it can be hard to avoid them altogether especially if you are pressed for time.  Remember that if you do occasionally rely on these foods, portion control is key.  Eat smaller quantities and remember not to super-size orders even though the cost may seem minimal.  The health cost is much higher than the monetary cost.

One way to cut down on convenience foods is to prepare meals in advance and freeze them or use a slow cooker for your dinner.  Being able to vacuum seal prepared meals in single portions is also a good way to have meals at the ready for a busy day.

 

 

Limit your screen time

Sitting sedentary is not good for a healthy lifestyle.  Many of us spend too much time in front of the television or at the computer or playing video games.  Try to cut out some of the programming that does not enrich your life.  It is not bad to have a show or two that you like to relax and watch now and then but less is more.  It’ll also reduce your risk of mindlessly eating unhealthy snacks such as chocolate, chips and candies.

Video games can be more active if you play certain games that require movement so if you like games, choose some active games such as dancing, bowling, or golf.

Don’t forget that before the Wii, we all went outside to do some of those things.  Get out and play hopscotch with the kids, take them to the park, or have a skipping contest.  If you want to be active in other ways, try yoga or do drop in exercise classes to find what you like.  Zumba is a great way to get moving and work up a sweat.  Try something new and find something that gets your heart pumping or something that will relax your mind.

 

Avoid snacks

Snacking can be a very bad habit because many of us do not choose the right foods to snack on.  It is best not deny yourself of your favorite treat but portion control is important.  If you want some potato chips, pour a few into a bowl so you do not find yourself eating the whole bag.

Better yet, choose healthy snacks.  Eat fresh fruits and vegetables so that you cut down on calories, fats, sugars, and salts.  You will also be increasing your intake of essential vitamins and minerals.

Other good choices are low fat yogurt, low fat cheese, and unsalted nuts such as almonds, walnuts, and pecans.

 

Think, but then Act (start today!)

If you are looking to have a healthier lifestyle and better nutritional habits, these few tips will help to get you on your way. Cut out soft drinks, avoid convenience foods and fast foods, limit your screen time and avoid snacks. Remember that nobody changes overnight so choose one or two things to address and take things one step at a time for a healthier and more vibrant you!

You can listen to an audio version by clicking on this link

Bibliography

  • Burke, L. Deakin, V (2005) Clinical Sports Nutrition (2nd Ed.) McGraw-Hill
  • Chek, P. (2009) How to Eat, Move and Be Healthy!
  • Chopra, D. (1995) Boundless Energy: The complete Mind/Body Program for Overcoming Chronic Fatigue. Three Rivers Press
  • Duhigg, C. (2012) The Power of Habit: Why we do what we do in life and business. Random House
  • Kausman, R. (2004). If not dieting, then what? Allen & Unwin
  • Levitin, D. (2014) The Organized Mind: Thinking Straight in the Age of Information Overload. Plume Printing
  • Mahan, L. Escott-Stump, S. (2004) Krause’s Food, Nutrition & Diet Therapy (11th Ed.) Saunders

Chris Everingham lives and breathes health & fitness.

Chris Everingham lives and breathes health & fitness. International Athlete, Elite Performance Manager for the Philippine Volcanoes rugby teams, qualified Dietitian / Nutritionist and qualified educator. Chris Everingham combines more than 10 years of experience and education together to deliver the best strategies to grow your mindset, rewire your habits and transform your life.

home-breathes

Your email address will not be published. Required fields are marked *