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- Healthy Diets
Life Changes from Bad Habits
The tough changes in my new lifestyle allowed for poor eating habits, and did not focus on my eating habits.
The long winters in Croatia got me eating more of what I baked and cooked.
The cravings for different foods escalated my weight.
I did not allow myself to feel down and sorry for the way I changed.
It was my actions that made me that way.
When I felt stressed about anything small I would snack on anything that came my way.
This included chocolates, sweets or any rich food,s and I did not see food as my enemy.
I learned that certain foods can be depleted by stress, and that certain stress-related illnesses can be exacerbated by dietary habits.
If I wanted to be nutritionally healthy, I had to maintain a balanced diet.
What is a balanced diet?
A balanced diet contains a variety of foods that will in return provide you with a variety of nutrients.
Proteins, carbohydrates, fats, minerals, vitamins and water are the better foods.
To assure you get the appropriate variety of foods you got to eat these foods but in specific servings.
If you are malnourished you eat either, too little or too much of the recommended foods, or you ingest some nutrients in inappropriate amounts.
Ingesting too much or too little of particular nutrients can lead to illnesses that in and of themselves can cause a great deal of stress.
Illnesses related to Nutrition:
Coronary heart disease results when the arteries supplying the heart with oxygen are clogged that makes the blood thick and the blood is not able to pass through the arteries.
I was afraid of the heart problem from years back when a family member experienced a heart failure while she was in the delivery room.
There were complications during the birth of her son, and I know such conditions also have lots to do with the health of family history.
I had to restrict my diet in saturated fats, and I had to do that by substituting mono-saturated fats. Peanuts and olive oil are my better choices for a healthy diet.
Polyunsaturated fats examples, liquid vegetable oils such as corn, soybean, and sometimes. I use safflower oils to avoid saturated fats.
Cancer is also found to be associated with diet.
People are prone to developing certain cancers if their diets are low in fiber and are high in saturated foods.
Fiber foods are bread, flour, fruits, vegetables nuts, cereals, and popcorn.
I was nearly sixteen years old when I felt a breast lump and was not sure what to expect but after a few tests I was told the results were not cancerous.
A fibrous gland called fibro adenoma was removed which is formed in the childbearing years of many women.
It did scare me but after understanding how the tissue was formed I knew there was nothing to worry about.
When I got older I chose to eat differently to prevent that from happening again in a different form.
My diet played an important role.
I started eating low-fat foods that helps prevent breast and colon cancer and foods high in vitamin A and C which helps prevent larynx, esophagus, stomach, lung cancers.
Sufficient amounts of vegetables, such as broccoli cauliflower, and brussel sprouts can prevent digestive tract cancers.
My wine drinking was not an issue but I had limited my wine consumption to avoid mouth, larynx, throat, esophagus and liver cancers.
Obesity is a great health problem for many individuals.
Obese Women have a higher risk of uterine, cervical, and breast cancers.
The more body fat one has the more estrogen and this increases the chances of being affected by any of these cancers.
I know I can control my body weight I was not obese but had gained a few kilograms and with the slight problem of varicose veins.
I have to be more careful with my eating habits and to avoid living a sedentary life.
I made new changes to my daily habits to ensure a better way of life for me.
I shop after eating
I always shop from a list.
I avoid ready-to- eat foods.
I don't carry more cash than required for items on my shopping list.
I found that these tips work well for me.
Limit food intake.
I substitute exercise for snacking.
I have scheduled times to eat and snack.
I don't accept food offered by others.
When visiting people I don't eat when offered this especially, if it is an odd time.
At home I keep foods out of sight.
I remove foods from inappropriate storage areas in the house.
I avoid keeping serving dishes on the table.
I know I am not able to have what is not visible to me.
My best choice is to eat from smaller dishes and sampler utensils.
To get my bad habits away I avoid being the food server.
I leave the dinner table immediately after eating.
I don't keep leftovers I feed that to my neighbor's cats.
Holidays and functions can make an individual go overboard with eating and drinking I on the other hand remain calm.
I don't drink much on such times.
I plan my eating habits before parties.
I prefer eating a few low-calorie snacks before parties.
I try to decline food.
Most important don't get discouraged by an occasional setback.
My Eating Behavior.
The correct way is to put my fork down between mouthfuls. Holding the fork in my hand while still eating mouthfuls can rush me to eating more.
If I rush your mouthfuls my food won't be chewed thoroughly before swallowed.
My eating time is fifteen to twenty minutes chewing thoroughly makes it easier on the digestive system.
I prepare foods one portion at a time.
I don't eat everything on my plate.
I make a point of pausing in the middle of my meals.
When eating I avoid reading, or watching television.
By watching television or reading while eating I will not know how much I have eaten.
As the stomach sends the message to the brain much later and by the time I realize I have had enough to eat, it would be too late to know how much more I have already swallowed.
Support from loved ones encouraged the healthy lifestyle I wanted to live by.
I had to keep a diet diary.
I noted the time and place of eating.
The kinds of foods and the exact amount were jotted down to make me more aware of my diet.
I used my diet diary to identify problem areas and had made small changes to which I felt easy to continue with. That made a difference in my life.
I learned more about the nutritional values of foods, and decreased fatty food intake to have an increased complex carbohydrates.
My Physical Activity.
Daily brisk walks make me feel more energetic and fit.
During the summer, I sometimes walk during the early hours of the morning but prefer the evening walk just when the sun is almost disappearing. In the winter I try to walk as much as I can but due to bad weather it is not always possible.
I have another option to keep me active, dancing works perfect for me.
I don't think it would be a good idea to set up unreasonable goals.
You should think about progress not shortcomings.
Avoid using imperatives such as ''always and ''never.''
Set weight goals and work toward it.
Restaurant eating is not often the way to go.
I don't eat out much the home-cooked meals are still the best choice in keeping fit and healthy.
You know exactly what you put in and what your get out is most nutritious.
Trust yourself in making a good meal.
Junk foods are not the answer to a healthy lifestyle.
The oils used for cooking is not always fresh and healthy from eating out.
My new lifestyle has also taught me to eat the Mediterranean way.
Eat Correctly to have a Healthy Lifestyle
Healthy Eating Leads to Healthy Lives
Did you have a Weight Problem?
© 2014 Devika Primić