Healthy Eating

25 เม.ย.

2020-04-25 11:35:43

2020

krcfujis_01

Healthy Eating by Amélie Khellaf
The goal is to rebalance your nutrition and get you to a point where you are comfortable and in control when it comes to your food choices.
1.In the morning, brush your teeth before drinking or eating anything. This will get rid of bacteria that have built up overnight and protect your teeth from acidity.
2.Drink warm cinnamon and lemon before anything else. Let the hot water tap run for about 20 seconds while you rinse a lemon and cut it in half (you will only use half a lemon in the drink). Squeeze the lemon half into a mug, drop the squeezed-out lemon half in too, cover with the warm tap water, then add a pinch of ground cinnamon. Sip it slowly - you can use a straw (preferably paper) to protect your teeth-as you're getting ready for the day.
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3.Drink 1.5 - 2 litres (2 3/4 - 3 1/2 pints) of water every day. Always have a bottle nearby, as you will use it to reduce snacking: every time you feel like snacking, drink up!
4.Cut out alcohol. Alcohol. Alcohol is stored around the waist and hips which is counterproductive when working towards a flatter stomach. Alcohol also slows down your metabolism.
5.Eat sitting down. Whether it's an apple or a full – on meal, sit down to eat it. if it's not worth sitting down for, it's not worth eating.
6.Whatever is not water is food. Get in the habit of thinking about what you but in your mouth, not in an obsessive way, but in a conscious educated way, Train your brain to discern the difference between "I am hungry" and "I feel like eating" Chances are, you haven't actually gone hungry in a very long time, our environment, society, and lifestyle to recognize true hunger. Whether it's a fake amora of warm croissants pumped out in the supermarket, or browsing Instagram and being hit by dozens of food photos, these are all triggers that trick our brains into thinking we're merely giving in to a reflex.
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7.Unless you stole it, you should never feel guilty about the food you eat. Guilty is a strong negative feeling that will raise your cortisol level, which in turn makes the hunger hormone - ghrelin - go through the roof.
8.Never shop for groceries when hungry and always make a detailed list beforehand. I highly recommend online shopping, as there is no scope to browse snack wrappers while queuing. It also allows you to take your time to think about what you're buying and why, for example, with the aim of making home - cooked meals from scratch three - times a week.
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9.Do not buy anything labelled "fat - free" or "sugar - free" (they tend to contain artificial sweeteners, all of which are hunger - inducing), or "white" products, such as white pasta, rice, bread, or couscous. These all true turn into sugar, which, once digested, turns into fat. This type of fat lodges itself on the stomach and hip areas. We don't want that...
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10.Portion control is important and can be exercised in different ways:
Use smaller plates. If your dinner plates are big, you'll eat more. Use a side plate instead and stop eating when you're no longer hungry, rather than when you're full.
Never eat from a packet: always decant your food. It's fine to have chocolate from time to time, but learn to break off a couple of squares, then put the bar away. Whatever you fancy eating, transfer your portion to a small bowl or plate. It's less lethal than dipping your hand into a bag until it's finished, and is a simple trick that teaches you moderation
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11.Lastly - and this is probably the most important aspect of my method - balance your nutrition. Balance is diametrically opposed to the "all or nothing" approach that has sabotaged our metabolisms for decades. It's about making clear, conscious, rational decisions. Had a big dinner? Have light meals the following day. had a festive weekend with a succession of rich meals washed down with wine? Then next week needs to be about good, healthy foods, and alcohol free. This is the only way to still be able to enjoy everything you like and not ruin your efforts in the process.
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Picture:Freepix
Reference:BALANCEYOURLIFE(AmélieKhellaf&JodieKidd)

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