ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel
  • »
  • Health»
  • Diet & Weight Loss»
  • Healthy Diets

Life Changes from Bad Habits

Updated on November 8, 2016

Eat Correctly to have a Healthy Lifestyle

A special variety of foods is a great choice
A special variety of foods is a great choice | Source
Source
Source

Life Changes

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.

  • Self-Monitoring.

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.

Healthy Eating Leads to Healthy Lives

Weight Problems

Did you have a Weight Problem?

See results

Eat healthy Foods

I write to explore different avenues and to experience greater knowledge.
I write to explore different avenues and to experience greater knowledge. | Source

© 2014 Devika Primić

Comments

    0 of 8192 characters used
    Post Comment

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      Thank you passionate77 your comments are so appreciated.

    • passionate77 profile image

      passionate77 3 years ago

      so great ideas. really great and easy to follow as well that would further lead to a definite healthy life improvement. thanks for sharing. blessings my dear!

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      Susan thank you

    • Susan Recipes profile image

      Susan 3 years ago from India

      Thanks DDE for sharing these useful advice.

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      justmesuzanne thank you for all votes so kind of you to stop by.

    • justmesuzanne profile image

      justmesuzanne 3 years ago from Texas

      Great practical advice and information! Voted up, useful, awesome and interesting! :)

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      Suzanne thank you kindly for sharing your comments, for the vote up and I am so glad you came by.

    • Suzanne Day profile image

      Suzanne Day 3 years ago from Melbourne, Victoria, Australia

      Fresh is always best! I recently started a diet containing lots of fibre and can feel the difference already. Voted useful.

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      CraftytotheCore lifestyle changes certainly makes a difference to the bad habits of one's life. Your ideas about peanuts or homemade trail mix sounds great. I enjoy snacking on peanuts. Thank you for commenting on my hubs

    • CraftytotheCore profile image

      CraftytotheCore 3 years ago

      Hi DDE! This is such great advice. I have also been trying to eat better as I have high cholesterol. I started the gluten and soy free diet some time ago. We substitute cucumbers on our salads instead of croutons now and it's amazing how hydrating we feel after eating our meal now.

      Another thing we started doing was eliminating unhealthy snacks and substituting peanuts or homemade trail mix instead. Peanuts are full of fiber and help us feel fuller.

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      DreamerMeg thank you for commenting on my hub Life Changes from Bad Habits I appreciate your efforts.

    • DreamerMeg profile image

      DreamerMeg 3 years ago from Northern Ireland

      Very useful ideas and some new ones that I have not seen before.

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      Hi teaches12345 a healthy lifestyle improves the individual's attitude thank you for sharing your thoughts here.

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      Hi Nell Rose you are so right eating correctly makes lifestyles so much easier thank you for sharing and for the vote up.

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      stricktlydating thank you kindly for the encouragement in your strong words about my hubs I am so glad you came by.

    • teaches12345 profile image

      Dianna Mendez 3 years ago

      I struggled with weight gain until three years ago when I changed my lifestyle. I begun exercising regularly and eating a much healthier diet. Since then, I my attitude and energy has increased over 100%. Great advice, DDE, for the masses. Blessings.

    • Nell Rose profile image

      Nell Rose 3 years ago from England

      I totally understand what you mean, I had real problems with my stomach last year and just did not notice the fact that it was the food I ate. I have totally changed my diet now, eating fresh veg and fruit, and drinking lots of juice and beet juice, and touch wood, I feel so much better! voted up and shared! nell

    • stricktlydating profile image

      StricktlyDating 3 years ago from Australia

      No matter what topic you write about I'm always learning something from you, and these healthy eating ideas are just brilliant. Growing up I was always told to eat everything on my plate, and I'm still trying to teach myself it is ok not to! I really enjoyed this Hub.

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      girishpuri I appreciate your comments thank you

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      Hello VioletteRose thank you so kindly for commenting on my hubs I appreciate you taking the time and sharing your thoughts here.

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      Helle AliciaC thank you for sharing your continuous comments

    • girishpuri profile image

      Girish puri 3 years ago from NCR , INDIA

      Excellent piece of advice and very useful hub. God bless you.

    • VioletteRose profile image

      VioletteRose 3 years ago from Chicago

      Great hub, I very much agree with you about the importance of healthy eating. Very inspiring hub, thank you so much!

    • AliciaC profile image

      Linda Crampton 3 years ago from British Columbia, Canada

      This hub contains useful and important information about making a healthy lifestyle change, Devika. Thank you for stressing the importance of a healthy diet, which can lower the risk of many diseases.

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      Hi Jackie well mentioned thank you for stopping by.

    • Jackie Lynnley profile image

      Jackie Lynnley 3 years ago from The Beautiful South

      We all need this! Very important stuff. ^

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      Hello from Croatia thank you for commenting on my hubs FlourishAnyway have a lovely Sunday.

    • FlourishAnyway profile image

      FlourishAnyway 3 years ago from USA

      The tips you provide here are very useful. I find that eating slowly, avoiding meals and snacks in front of the tv, and using small plates help.

    • FlourishAnyway profile image

      FlourishAnyway 3 years ago from USA

      The tips you provide here are very useful. I find that eating slowly, avoiding meals and snacks in front of the tv, and using small plates help.

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      Hi Jodah thank you for stopping by I appreciate your time made to stop by.

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      Hi AudreyHowitt eating habits must change or healthier living thank you for commenting.

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      Ericdierker thank you for sharing your comments here always appreciated

    • Jodah profile image

      John Hansen 3 years ago from Queensland Australia

      Good information for healthy eating here DDE Well done.

    • AudreyHowitt profile image

      Audrey Howitt 3 years ago from California

      Congratulations to you for taking control of your eating and for making good choices! Great hub!

    • Ericdierker profile image

      Eric Dierker 3 years ago from Spring Valley, CA. U.S.A.

      Where I grew up fresh veggies and fruits we just gone during about half the year. So I grew to cherish them. Just lucky that way. This article is a great affirmation for me.

      On the weight, I would like to have abs of steel but my little belly suits me fine.

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      D.A.L. Thank you for the vote up, interesting and useful you shared a valuable point." you are what you eat "

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      Faith thank you for the vote up, more and sharing I appreciate your kindness.

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      Hi Billy thank you very much.

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      MsDora thank you for sharing your kind words here.

    • DDE profile image
      Author

      Devika Primić 3 years ago from Dubrovnik, Croatia

      B.Leekley I am amazed by your words, ''You are an inspiration, DDE. I already do some of your suggestions and now am going to do more of them.'' I appreciate your kindness thank you for the vote up, interesting and useful

    • MsDora profile image

      Dora Isaac Weithers 3 years ago from The Caribbean

      Devika, Happy for you that you have such a positive attitude toward your health. I also love Mediterranean food. thank you very much for sharing.

    • B. Leekley profile image

      Brian Leekley 3 years ago from Kalamazoo, Michigan, USA

      Up, Useful, and Interesting.

      You are an inspiration, DDE. I already do some of your suggestions and now am going to do more of them.

      The latest research show that the main food culprits causing heart disease are carbohydrates, with sugars being the worst culprits. Best to almost entirely avoid donuts, candies, cakes, pies, candy bars, and such; to eat very little honey, jam, etc.; to drink little or no beer; to choose whole grain breads, pastas, rice, etc. and to eat them (and potatoes) only sometimes and in moderation, preferring bigger helpings of green and yellow vegetables and smaller helpings of grains and starchy vegetables. See WHY WE GET FAT by Gary Taubes; GOOD CALORIES, BAD CALORIES by Gary Taubes; garytaubesDOTcom; "Carbohydrates and Its Role in Obesity"; "Carbs against Cardio: More Evidence that Refined Carbohydrates, not Fats, Threaten the Heart"; "Heart surgeon speaks out on what really causes heart disease".

    • billybuc profile image

      Bill Holland 3 years ago from Olympia, WA

      I've never had a weight problem and I feel blessed because of it. Constant physical activity and watching the amounts I eat have always kept my weight down. Good information and suggestions here.

    • Faith Reaper profile image

      Faith Reaper 3 years ago from southern USA

      Great advice for a healthy life. Excellent hub full of insightful information.

      Up and more and sharing.

      Blessings,

      Faith Reaper

    • D.A.L. profile image

      Dave 3 years ago from Lancashire north west England

      Excellent advise my friend, the old adage " you are what you eat " certainly has a ring of truth in it. Walking and diet are great ways to keep you healthy and fit. Thank you for sharing. Voted up,interesting and useful.