Last week you made a resolution to eat healthily. You have acquired bad eating habits lately; you put on weight; so, you decided that enough is enough; from Monday you begin a new life, filled with healthy nutrition. So, you wake up on Monday and where do you start?
It is difficult to wake up on Monday morning and start eating not as you had been eating for years, especially if your refrigerator and kitchen are packed with chips, sausages, cookies, and sweet yogurts. If you do not have at home healthy food such as vegetables, fruits, chicken breast, and oats, your efforts to change your nutrition are doomed; until you swap unhealthy garbage stored in your kitchen for healthy food, you will always be tempted to gulp down those doughnuts and chips that made you fat in the first place. You start, then, with 1) buying healthy food. When next time you go food shopping, make sure you purchase:
- Cereals (brown, red or black rice, oatmeal, couscous, buckwheat, etc.)
- legumes (chickpeas, lentils, beans, peas, beans)
- whole wheat bread, crackers and bread
- lean meat
- vegetable oil (preferably olive oil
- fresh or frozen fruit, berries, herbs
- green tea
If you have these food items at home, starting new, healthy life will be easier.
Next what you need to do in order to eat healthily is 2) to watch your glucose levels in blood. Dropping of a sugar level is the major reason why we suddenly feel ravenously hungry and start stuffing ourselves with unhealthy but satiating food. A sharp raise of glucose in our blood is not healthy either. It badly affects our pancreas. Therefore, you need to keep your blood sugar at even, constant levels. In order to do this, eat products that contain a lot of complex carbohydrates such as cereals, vegetables, and fruits. Complex carbohydrates will maintain a constant sugar level in your blood, will satiate you for long time, and will supply your body with energy.
What else you need to do in order to stick to your healthy nutrition plan is 3) to deviate from it when circumstances require. You will often be pressed to eat unhealthy food by other people. When you are at the party and served a piece of cake, it might be impolite to turn it down. You should remember that eating unhealthy food once in a while is acceptable. Getting stressed causes more damage to your health than occasional intakes of unhealthy food. Stress triggers the production of cortisol and adrenaline, which increase appetite. It is better to eat the cake than to come home stressed and eat everything you have in your refrigerator.
And lastly, learn to enjoy your healthy food.