Recurring
migraine, tension, mood swings and skin problems don't need to be a
symptom of a disease or an exhaustion. Some minor adjustments to your
menu are enough to make those problems disappear and never return,
claims Daria Piotrowicz
You
are what you eat. Everyone certainly knows this phrase. But
can you really apply it every day? You associate eating a hamburger
with additional fat on your hips. However, you are not really
thinking about the fact that it can cause headaches. Tired and
stressed you reach for another cup of coffee or a chocolate bar to
soothe your nerves. If it doesn't work (and this is obvious) you buy
expensive supplements to start following a special diet. The truth is
that the solution is much simpler. Most problems have their root in
bad eating habits and lack of exercise. Try to carefully analyse
your menu. Dispose whatever is not beneficial and reach for foods
that heal.
Living
in our world today can be very stressful. While some of the stress
that we experience is actually useful for motivating us, a point can
be reached where it becomes very harmful, physically and emotionally.
“Knowing how to manage the harmful effects of stress on a daily
basis and staying balanced is crucial to our well being”, says
Russell Coburn, who is an experienced personal trainer. Here are some
essential tips of how to nurture our physical body by eating healthy
foods and exercise.
Good
start from the morning
In
common with a good night's sleep or a nap during the day, a healthy
breakfast will boost your energy levels. “Letting your body to keep
going all morning without any fuel will make you feel lethargic”,
says Russell. “If you're too rushed in the morning to make
breakfast, take it with you to eat at school or work.” Sustaining
breakfast items can include wholemeal toast, wholegrain cereal or
breakfast bars, yoghurt, pieces of fresh fruit. Avoid muffins,
bagels, and other baked goods which are often larger than a single
serving and made with refined flour.
Less
sugar
Give up
on sugary soda. Most sweetened soft drinks provide empty calories;
they supply plenty of energy, but no other useful nutrients. Cutting
just one can of regular coke means losing more than 30 grams of
sugar, about eight teaspoons, from your diet. Replace fizzy drinks
with plain water or a tea and use organic agave nectar as your
sweetener when needed.
“While
chocolate and sweets can give you a boost to flagging energy levels,
they should not become a habitual part of your diet. Try choosing
healthy alternatives like fruits, freshly made juices or oat
biscuits”, recommends dietitian Magdalena Czyrynda.
High in fibre
While
fibre has little or no nutritional value, it forms an essential link
in the body's digestive chain. Soluble fibre helps to reduce blood
cholesterol levels, protects against cancer and prevents
constipation. Our main sources of fibre is found in the outer layers
of grains , which are removed in the refining process – “go for
the wholegrain products such as brown rice, wholewheat pasta and
wholemeal bread. Also adding dried fruits and nuts to your diet will
supply you with an extra amount of fibre”, says Magdalena.
More fruits and vegetables
If
there's one food group we can never eat too much of, it has to be
vegetables. Abundant in vitamins, minerals, fibre and water, they
help to cleanse the body and reduce the toxic load. Also both fresh
and dried fruits are an excellent, nutrient-rich source of minerals,
natural sugars and enzymes.
Try
to make vegetables a central feature of main meal or eat at least one
more vegetable or fruit at every meal. Keep a bowl of cut-up raw
veggies in the front of the fridge where you'll see it. Load extra
veggies into your sandwiches, salads, soups, and omelets. “Get
unhealthy snacks like crisps or sweets out of your diet and replace
them with seasonal fruits”, advises Russell.
Mindless eating
Eat
only when you're actually hungry. When you feel satisfied -but before
you feel full - stop eating, even if there's still food on your
plate. Don't sit in front of the TV or computer when you eat.
“Multitasking leads to overeating. When you tune in to your
appetite signals, you're less likely to eat just because you're
bored”, states Magdalena.
No
need for supplements
Eating
foods that are beneficial for your body is important as it is always
better to get your nutrients from a balanced diet than by taking
supplements. As the human body is unable to manufacture most vitamins
for itself, it is necessary for you to make them an essential part of
the diet.
Obtain
vitamin A from raw carrots, eggs and full dairy products for cell
division and growth – vital
to good
eyesight and also ideal for weak and lifeless hair. Vitamin C, which
is best known as a popular remedy for the common cold, is vital for
the production of collagen ( needed for healthy skin, bones, teeth
and gums). You will find highest levels in citrus fruits,
strawberries, blackcurrants and peppers. The B vitamins, found in
potatoes, liver, nuts, seeds, beans or blueberries, help to prevent
the build-up of toxics in the body; they also make your nails
stronger and give a shine to the skin and hair.
Bring exercise into your life
Remember
that you don't have to invest in expensive equipment or join a gym to
make exercise a part of your life. “There are plenty of different
forms of activity that can easily be built into your routine,” says
Russell. “Jogging, walking, cycling or even dancing will gentle and
easy fit into your lifestyle.” Choose more than one type of
exercise to keep your programme interesting and enjoyable, he
maintains. “Exercise on a regular basis – at least twice a week
with the view for three to four times as you improve. Keep it mild
and easy – your body won't benefit from overdoing,” adds Russell.
It will make you feel wonderfully alive because of the release of
endorphins – chemicals in the brain that make you feel happier,
calmer and clear-headed.
Most
of the time, nutritionists and dietitians are full of brilliant ideas
that help you eat healthier, stay slimmer, and live longer. But every
once in a while, food gurus forget that the rest of us have limited
time, funds, and willpower. “While searching for your own well
being remember that even the minor changes can make a major
differences. Plenty of rest, the right foods, fresh air and regular
exercise lift your spirits and help to protect against illness and
the pressure of modern life”, reminds Russell. Don't overwhelm
yourself by making too many changes at once and remember to celebrate
your healthy lifestyle goals. Reward yourself for meeting your aims
with foods that won't undo your healthy eating habits and other ways
that simply make you feel good. How about herbal teas or a massage?
I highly recommend reading the book Conscious Eating by Dr. Gabriel Cousens for a super in-depth look at how to customize and create a diet for yourself, and master the art of feeding yourself.
