‘Maybe she’s crazy, maybe she just needs carbs – you just don’t know’- anon
THE PROBLEM – carbs and fat
Often the way we live, as in rushing around from one commitment to the next, can lead us to make poor (yes I know, convenient) choices about what we eat. It can be tricky to find enjoyable, balanced, and nutritious food choices during the working day. All too often many of us find ourselves relying on fast food and thoughtlessly bought processed foods. Often it even seems hard to carve out time to take time to sit down and take time to eat lunch, instead we often find ourselves eating on the go, without giving a second thought to what we are putting into our bodies.
The after-lunch-slump and snacks
Simple, refined carbohydrates make up so many of the processed, convenience foods that are a staple of many of our diets. You can find them in many a lunch such as shop bought sandwiches, supermarket cold pasta salads, cakes, and pastries. These simple carbohydrates do give us a short burst of energy but then leave us fatigued and hungry quickly. This is because they are digested very quickly. In short, low quality simple carbs will leave you tired, hungry and more likely to snack between meals!
THE SOLUTION – Eat a healthy diet and love yourself!
Luckily changing patterns of behavior around food is eminently possible. Here are six steps to get you on your way.
Learn to love fruits, vegetables and whole grains
These key foods are important for a heart-healthy diet. Getting your daily dose of these high fiber foods fiber foods will help to regulate your blood pressure. Additionally these foods will keeps you feeling full longer, great for those who have a little bit of weight to lose.
Steer clear of unhealthy fats and cholesterol
Most of us have heard that limiting the amount of saturated and Trans fats you eat can help you lower your cholesterol levels and reduce your risk of coronary artery disease. Unfortunately it is still all too easy to overdose on these kinds of fats when eating fast food. Be mindful of what it is you are putting into your body, there are good fats and bad fats. Choose healthy fats like olive oil and canola oil and look for monounsaturated fats and polyunsaturated fats, like the ones found in healthy oils, nuts, seeds, soy, and fish – these are much healthier for your body.
Reduce your sodium intake
too much sodium can result in high blood pressure. This one is pretty easy, put less salt in your food! It is traditional to use salt as a seasoning when you cook – yes it does make the food taste better but too much can be bad for your health – moderation is key. Also keep your eye out for how much sodium is contained in the packets and tins of food you buy.
Create a food diary to track what and how you are currently eating. Keeping a diary for a week or two will help you to become mindful of where you are at in relation to food and diet. You may be surprised as you start to identify particular patterns of behaviour that that could be changed.
Having a plan about what to eat, and a schedule can help you to create and maintain a diet that suits you. Choose your food and plan recipes (these do not have to be complicated), and create a shopping list that contains the healthy foods and recipes. Make time to eat, and appreciate your food – it’s one of the pleasures of life! Practicing this step will be great for your health and for your wallet. Knowing what to eat and what to avoid is just the beginning of maintaining a heart-healthy diet.
See a life Coach!
The opposite of having an unhealthy diet is practicing self-care. Often extending ourselves this kind of care and consideration does not come all that naturally. For many of us dismissing our own needs has become a habit, one that can be tough to break. To work on really acknowledging your worth and committing to work toward your wellbeing you may benefit from seeing a counsellor or a life coach. Jason Shiers from www.wideworldcoaching.com says “Taking personal responsibility for our wellbeing is powerful because it gives us control over our destinies”
Trained professionals can help you focus on developing self-esteem, and empower you to reach your goals including healthy eating and a healthy weight.