Eating
regularly is one of the best ways to keep energy high and fuel metabolic
processes. However, choosing junk food as a quick fix will cause brain
sugar to rise suddenly and then crash. It is just a temporary fix that
generally lasts no longer than an hour. While it's tempting to reach for
a chocolate bar, fruit is absorbed more slowly into the body and will
provide an even energy boost without the highs and lows of sugary
snacks. So let's try to find some easy, healthy and long lasting food
facts that can do wonders to your body:
Carbohydrates - Many believe that eliminating cereals and breads from their diet would help them achieve their goals. But the fact is that there is no food that's bad for you. It is always a matter of quantity and all carbohydrates are not treated equal. Whole grain breads and cereals are certainly the best option and contain lots of nutrients but also seem to calm the mind and keep you satisfied.
Supplements for energy - There are a lot of people who depend upon different types of supplements as their main source of energy but the fact is that the energy you get is from the nutrients in the foods you eat. That is why it is extremely important to put foods into your body that will provide you with the proper fuel.
Low-fat foods - This myth has really helped the fat-free cookie market! Unfortunately it's not true; simply because a food is low fat, doesn't mean it's necessarily healthy. These may be loaded with sugar, sodium and chemical preservatives.
Caffeinated beverages - These popular drinks have a dehydrating effect that can drain your energy. Coffee, tea and soda are stimulants that bring you up quickly and then let you crash so it is important when drinking any caffeinated beverage to chase it with an equal amount of ice water.
Fibre supplements - The problem with these tablets is that they don't provide the variety of fibre that you get with natural fibre. So it is better to choose a breakfast cereal with at least 6 grams of fibre along with some other healthy sources of natural fibre all throughout the day.
Too little calories - Consume enough to fuel your body but not so many that they get stored as fat and skip "empty" calories with no nutritional value.
Energy bars - Only use these convenience bars in an emergency. Don't use them as meal replacements as they contain too many calories for the little satisfaction they provide. They really are intended for professional athletes and somehow have made their way over to the diet population.
Food labels - The labels of many fat-free and "lite" dairy products can get pretty heavy, laden with ingredients added to compensate for the richness of fat. Be aware of the difference between products that simply have fat removed and those that are pumped with sugar or "mystery ingredients".
The egg's story - Yes eggs are high in cholesterol, with 200 mg in each yolk but they are also packed with valuable nutrients like protein, healthy fats, and folic acid and B vitamins. So keep eggs on hand as a quick, nourishing food to enjoy in moderation along with other healthy choices of fat on a daily basis.
Whole fruit/juice - Whole fruit gives you more fibre and bulk and the process of chewing will make you feel more full more quickly than juice can. Real juice can be an important part of a healthy diet but it can often pack a major dose of calories so enjoy juice in moderate amounts and try to get most of your servings from whole fruit.
Carbohydrates - Many believe that eliminating cereals and breads from their diet would help them achieve their goals. But the fact is that there is no food that's bad for you. It is always a matter of quantity and all carbohydrates are not treated equal. Whole grain breads and cereals are certainly the best option and contain lots of nutrients but also seem to calm the mind and keep you satisfied.
Supplements for energy - There are a lot of people who depend upon different types of supplements as their main source of energy but the fact is that the energy you get is from the nutrients in the foods you eat. That is why it is extremely important to put foods into your body that will provide you with the proper fuel.
Low-fat foods - This myth has really helped the fat-free cookie market! Unfortunately it's not true; simply because a food is low fat, doesn't mean it's necessarily healthy. These may be loaded with sugar, sodium and chemical preservatives.
Caffeinated beverages - These popular drinks have a dehydrating effect that can drain your energy. Coffee, tea and soda are stimulants that bring you up quickly and then let you crash so it is important when drinking any caffeinated beverage to chase it with an equal amount of ice water.
Fibre supplements - The problem with these tablets is that they don't provide the variety of fibre that you get with natural fibre. So it is better to choose a breakfast cereal with at least 6 grams of fibre along with some other healthy sources of natural fibre all throughout the day.
Too little calories - Consume enough to fuel your body but not so many that they get stored as fat and skip "empty" calories with no nutritional value.
Energy bars - Only use these convenience bars in an emergency. Don't use them as meal replacements as they contain too many calories for the little satisfaction they provide. They really are intended for professional athletes and somehow have made their way over to the diet population.
Food labels - The labels of many fat-free and "lite" dairy products can get pretty heavy, laden with ingredients added to compensate for the richness of fat. Be aware of the difference between products that simply have fat removed and those that are pumped with sugar or "mystery ingredients".
The egg's story - Yes eggs are high in cholesterol, with 200 mg in each yolk but they are also packed with valuable nutrients like protein, healthy fats, and folic acid and B vitamins. So keep eggs on hand as a quick, nourishing food to enjoy in moderation along with other healthy choices of fat on a daily basis.
Whole fruit/juice - Whole fruit gives you more fibre and bulk and the process of chewing will make you feel more full more quickly than juice can. Real juice can be an important part of a healthy diet but it can often pack a major dose of calories so enjoy juice in moderate amounts and try to get most of your servings from whole fruit.
Say yes to chocolate - Dark chocolate, unlike
white chocolate, contains compounds called flavonoids that may have
beneficial effects on the cardiovascular system. Four ounces of
chocolate would provide more than 500 calories, so the amount of
chocolate suggested on weight control plan would have only modest
benefit.
Sodium - It is important to acknowledge that some sodium is necessary for our health, to maintain the proper distribution of fluids inside and outside cells. Sodium is important stuff and that's why we have taste for it and for most of us, though, insufficient sodium is not something to worry about. Most people get far more than they need-often from unexpected sources and a high salt diet does tend to cause a number of health issues. The best approach is to slowly reduce the amount of salt we use to prepare food; in doing so we don't really miss it. Processed foods are the main stealth sources for sodium.
Water - The principle here is straightforward; drink plenty of liquids and avoid drinking empty calories and for most of us, the easiest way to put that principle into practice is simply to make the shift from soda, juice and other soft drinks to the clear, refreshing benefits of water.
Exercise - It's not only what to eat and drink and what not to - the intake side of the equation, but physical activity - output side – is just as important because regular physical exercise is not only an essential part of weight control, it can also offer other benefits. Exercise doesn't have to mean sweat, spandex, stair machines only; activities like standing, walking, fidgeting, etc., contribute towards making our lifestyle active and healthy. Finding more ways to move throughout the day-even slowly and gently….even tapping your toes can have a major influence on your overall wellbeing. So find a way to do it – start slow but start and stick to it and let it quietly become a habit.
Sodium - It is important to acknowledge that some sodium is necessary for our health, to maintain the proper distribution of fluids inside and outside cells. Sodium is important stuff and that's why we have taste for it and for most of us, though, insufficient sodium is not something to worry about. Most people get far more than they need-often from unexpected sources and a high salt diet does tend to cause a number of health issues. The best approach is to slowly reduce the amount of salt we use to prepare food; in doing so we don't really miss it. Processed foods are the main stealth sources for sodium.
Water - The principle here is straightforward; drink plenty of liquids and avoid drinking empty calories and for most of us, the easiest way to put that principle into practice is simply to make the shift from soda, juice and other soft drinks to the clear, refreshing benefits of water.
Exercise - It's not only what to eat and drink and what not to - the intake side of the equation, but physical activity - output side – is just as important because regular physical exercise is not only an essential part of weight control, it can also offer other benefits. Exercise doesn't have to mean sweat, spandex, stair machines only; activities like standing, walking, fidgeting, etc., contribute towards making our lifestyle active and healthy. Finding more ways to move throughout the day-even slowly and gently….even tapping your toes can have a major influence on your overall wellbeing. So find a way to do it – start slow but start and stick to it and let it quietly become a habit.
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