Change Your Eating Habits

Written by  //  February 21, 2016  //  HEALTH & BEAUTY  // 

http://www.dreamstime.com/stock-photography-two-women-eating-meal-together-home-smiling-to-each-other-image31167992

By Angela M. Berry

Calling all super moms, super dads, corporate executives, entrepreneurs, and others who are always on the “go”: Change your eating habits! Busyness and stress can cause you to make bad food choices and develop emotional eating habits. “It is not HOW MUCH you eat; it’s WHAT you are eating and HOW you are eating.”

STRESS produces CRAVINGS such as chocolate, carbs, salty snacks and sugar (Yeah), which is due to bad food intake; not enough exercise or water; and the way prescription drugs affect our body. Treat your body like an automobile. Putting bad gas in the car induces other problems and so does bad food intake. Your body needs daily healthy food, water and a detox (another subject).

Try eating 3 small meals and 1 to 2 snacks a day. Start early! Put some gas in your tank before you start the day. Breakfast is the most important meal of the day. It helps to increase metabolism and starts the fat burning. To keep a high metabolism, eat every 2 1/2 hours and try NOT to eat after 7pm.  Watch your food portion. Start with a 1/2 cup (palm full) portions and wait 20 minutes. You should feel satisfied. I know this can be hard.

PREPARATION
This is very challenging for most people, especially the “On-The-Goers”. Take a few hours to prepare your meals. Keep a cooler in the car that is packed with water, fruits, nuts, tuna or chicken salad, etc. (Something healthy). It beats eating fast food.

EATING OUT
On the menu, look for chicken (grilled or baked), salads (no iceberg lettuce) soups (tomato based is better) and steamed veggies. Stay away from the bread offerings. Drink water with a lemon or lime. Ask for your salad dressing (vinegar based) on the side. If ordering a sandwich, get whole wheat bread or wrap. When ordering, be picky and ask how the food is seasoned. Watch your portion!

GOOD FOOD SOURCES:

PROTEINS
Protein foods help to slow down the absorption of glucose into the bloodstream. This in turn reduces hunger by reducing insulin levels and making it easier for the body to burn fat. Some high protein foods are: Egg whites, chicken breasts, black beans, legumes, nuts, seafood, lean buffalo, etc.

COMPLEX CARBOHYDRATES
Yes, our body needs carbs! You need some energy! Complex Carbohydrate foods are basically those in whole grain form such as whole grain breads, oats, muesli and brown rice. They break down into glucose more slowly and provide a gradual steady stream of energy throughout the day. Some good sources of complex carbs are: Oatmeal, whole grain cereals, high fiber breakfast cereals, brown rice, yam, lentils, etc.

NATURAL SIMPLE CARBOHYDRATES
Simple carbs foods are low in simple sugars and do not promote weight gain; natural simple carbs are the best carbs to include in your food intake such as apples, peaches, berries, pears, cherries, etc.

VEGETABLES & FRUITS
Dark green leafy vegetables are good sources of many vitamins and minerals your body needs to stay healthy, such as vitamins A, C, and K, foliate, iron and calcium. They are also great sources of fiber.

“DON’T” LIST
Processed Meats, cheese, fried foods, fast food, dark meats, sodas (diet too), white bread, sour cream, butter, cream sauce, ranch/blue cheese/thousand island salad dressing, iceberg lettuce (full of water and tastes like nothing), frozen dinners that are loaded with more than 550 mg of sodium and fat free foods (most are loaded with sugar and salt).

Start today by keeping a food journal. There are a few apps for that! Try http://sparkpeople.com/,  http://www.choosemyplate.gov/ or http://www.MyFitnessPal.com.

Angela-BerrybioAngela M. Berry is a nationally certified Personal Trainer and CPR and AED certified with the American Heart Association. With over 10 years experience working with older adults and seniors (mainly women), her specialties are weight loss, muscular strength and endurance, flexibility and cardiovascular endurance.  Angela has a true passion for health and fitness. She believes that “Dedication + Discipline + Determination = Results” can be accomplished in our 2nd phase of life.

Angela is currently studying to further her fitness career by working with cancer patients. She is a candidate for a BA in Natural Health & Exercise Science and a Certified Cancer Exercise Specialist (Level 2) at the University of Northern Colorado in the Spring of 2016.

About the Author

View all posts by