Ever felt like you’ve neglected your body and general health for a while now? It’s never too late to curb the urge to binge and begin the journey to eating healthy. Don’t be discouraged: eating healthy is never about depriving yourself of your favourite food. Rather, it’s about learning some nutrition basics and using them in a way that works for you and your lifestyle. Here are 9 steps to take:
TAKE IT SLOWLY, BUT SURELY
Trying to create a healthy diet overnight isn’t at all realistic. Changing everything at one go usually leads to cheating or giving up on your meal plan. Gradual changes like adding a salad to your meals once a day or using olive oil instead of butter when cooking may be small steps, but as they become a habit, it will be easier for you to replace your usual food items with healthier choices. Think of water and exercise as part of your diet as well. Water helps flush out toxins and cleanse our bodies, while exercise has a wide range of physical (and even psychological) benefits.
MODERATION IS KEY
Moderation means eating less than we do at the moment, more specifically, eating less of the unhealthy stuff we’ve gotten used to. The keyword here is ‘less,’ because you don’t really have to ban certain food from your diet. When you do, it’ll then be natural to crave for them more, and then you’ll feel like a failure if you give in to the temptation. Never deprive yourself of the food you like to eat, instead, reduce the portion sizes and/or try not to eat them as often. Later on you may find that you’re not craving for them as much as before.
HOW YOU EAT MATTERS
Healthy eating habits can be learned, but first it is important to slow down and think about food as nourishment rather than something to just gulp down quickly to satiate your hunger. Eat with others, especially around your kids; it allows you to model healthy eating habits. Listen to your body to know if what you’re feeling is actually hunger or just thirst or a craving. Eat breakfast well, eat small portions of food throughout the day, and avoid eating at night.
COLOR YOUR MEALS
Fruits and vegetables are low in calories and high in nutrients, which is why there are the foundation of a healthy diet. Try eating a variety of fruits and vegetables (aim for a minimum of five portions a day); the brighter the color, the better. Colorful and deeply colored fruits and vegetables have higher vitamin, mineral and antioxidant concentration, and different colors provide different health benefits too.
EAT HEALTHY CARBS
Unhealthy carbs are foods which include white flour, refined sugar and white rice that have been stripped of all bran, fiber and nutrients. They digest quickly and cause spikes in blood sugar levels and energy. Meanwhile, healthy carbs include whole grains, beans, fruits and vegetables. They digest slower and help you feel full longer as well as keep your blood sugar stable. Try experimenting with whole grains in your diet to see which one you’ll like best and incorporate it in your meal plan.
ENJOY HEALTHY FATS
Fat isn’t necessarily bad. In fact, healthy fat is needed to nourish your brain, heart and cells as well as your skin, hair and nails. Add monounsaturated fats (from plant oils like canola, avocados, nuts and seeds) and polyunsaturated fats (Omega-3 and Omega-6 fatty acids found in fatty fish such as salmon, herring and mackerel) to your diet, and try to avoid saturated (from red meat and dairy) and trans fats (from margarines, cookies, and candies).
KEEP PROTEIN IN MIND
Protein gives our bodies energy, and a significant lack of protein in the body can slow growth, lower immunity and weaken the heart and respiratory system. Try incorporating different types of protein to your diet (beans, nuts, soy products), but be careful not to eat too much. Your meals should always have a balance among protein-rich food, whole grains and fruits/vegetables.
STRENGTHEN YOUR BONES
Because it is an essential building block for lifelong bone health in both men and women, calcium should also be an important part of your diet. Recommended calcium levels are 1000 mg per day (1200 mg if you are over 50 years of age), and you can easily get this important nutrient from dairy products (milk, yogurt, cheese), vegetables and greens as well as beans.
LIMIT SUGAR AND SALT INTAKE
Sugar can add to health and weight problems and causes energy ups and downs, while salt can cause high blood pressure and lead to other health problems. If you develop a habit of eating fiber-rich fruits, whole grains and healthy fats, you will notice yourself naturally cutting back on sugar and salt. To keep yourself from taking in too much sugar and salt, avoid sugary drinks and processed food. Eat naturally sweet food like fruits and cut back on salty snacks.
While it is true that eating healthy takes a significant amount of effort, it isn’t impossible to achieve. With a little patience and discipline, and the motivation to create yourself a lifestyle that’s more stable and energetic, you can create a diet plan that works!
Tuesday, January 10, 2012
The population growth that we have increases the production of waste materials on earth. Though there are different waste management processes that have been conducted to minimize our waste still, it grows every day. Landfills are now being subject for disapproval by environmentalist and the residents who will be greatly affected in building of dump sites in their area. Since having landfills in the area can be a cause of health issues and pollution that will greatly affect the environment and population. Recycling facilities are being created to solve the landfill concern that we have nowadays. The recycling facility are responsible for receiving, separating and preparing recyclable waste materials that will be used to produce a new product or selling it to manufacturers. But even if there is a recycling facility, landfill can still be useful because that is where the waste materials are stocked. There are different kinds of recycling facility but clean and dry facility is generally used to distinguish the types of waste materials. Wet recycling facility is also being utilized nowadays for specific wet or liquid types of waste material.
Clean recycling facility is the composition of waste materials that are already separated from the municipal solid waste before it reaches the facility. The waste materials are already sorted according to certain specification and processed accordingly. The process may include shredding, drying crushing, compacting and preparing for shipment to the market. Dirty recycling facility on the other hand, is the facility that accepts mixed waste materials. After receiving the mixed waste material, it is being separated and segregated to its different types through mechanical or manual sorting. The sorted waste materials that can be recycled will undergo the processing procedure and the other mixed waste materials will be disposed to a different kind of facility such as landfill. Dirty recycling facility can be a great challenge since it requires more labor and expensive than having a clean recycling facility. Though having a dirty recycling facility provides higher recovery rates than a clean recycling facility since it can recover more waste materials that can be recyclable. Compared to a clean recycling facility, the sorting process is already conducted from the source of the waste material whereas in a dirty recycling facility, they are the ones who also do the sorting process to which, they can have a greater control in selecting the waste materials that can be recycled or sell to the market.