Healthy Eating Habits Are Simply a Matter of Choice

by: Pamela Petrich

Everyone knows the facts about the importance of eating healthy. Nutritionists recommend that we eat plenty of fresh vegetables, fruits and whole grains. We know the 5 fruit, 5 vegetables a day wisdom, yet how many of us actually make the commitment to do just that? All that is needed to begin this healthy lifestyle change is to implement into our daily lives more of the good foods and less of the unhealthy choices. Instead of reaching for a sugary doughnut, why not pop a piece of whole grain bread into the toaster?

I hate to admit it but I know the answer - it must be true that most of us prefer to opt for the easy way out. Instead of doing what our brain knows is best for our body, we take the path of least resistance. Until we make a conscious decision and commitment to make a change, we simply won't. So, the first step in making a change to eat more healthy foods is to be aware of our motivations and actions. Are we eating because we are hungry? tired? depressed? or bored? Once we understand our motivations we can make adjustments. Secondly, we need to visualize the correct choices we will make and recognize that we are ultimately responsible and in control of our own lives.

There have been many studies on the effects of eating improperly. Results from eating highly refined sugars and carbohydrates suggest that once too much sugar goes into our system it causes blood sugar levels to soar. The pancreas then kicks in, doing its job of regulating insulin and before long we have a dramatic dip in blood sugar. This causes fatigue, anxiety, irritability, depression, confusion, indecisiveness, nervousness, and basically creates havoc with our system.

Ideally, some medical experts believe we should start breakfast with some kind of protein and a combination of low-fat foods. Instead of bacon and eggs that are high in protein but also high in fat and sodium, opt instead for a healthy alternative from cottage cheese, salmon or lox, a handful of nuts, yogurt, or a poached egg, a teaspoon of roasted wheat germ sprinkled in a blueberry yogurt drink. You can be creative and still manage to eat healthy by choosing to make simple changes in your morning routine. The challenge of course in making a decision to make a lifestyle change is that you need to be able to see the long-term benefits or reasons for making the change. Otherwise, you might give up too easily. Imagine how good you will feel when you start to adopt the recommended changes in your diet. Your cholesterol may be lowered, your feelings of lethargy will change to higher levels of energy, and more importantly, you blood sugar levels will neutralize. Studies also suggest that eating several small meals a day instead of three big meals and by eating smaller portions of high-protein and complex carbohydrates will also help people control their blood sugar levels.

Whatever you need to do to begin to eat healthy, do it now. Focus on making the necessary changes you need to make ­ clean out your cupboards, get rid of anything that has hydrogenous fat, excessive sugar treats, and other unhealthy snacks. Plan to buy more fruits and vegetables. When you have some extra time, clean and chop some vegetables and put them in an air-tight container in your fridge to help you when you have a craving for a quick snack. Plan to incorporate more fruit into your diet (unless you are diabetic) and visualize how good you will begin to feel and look by making these important changes in your life. Below are some very simple ways to incorporate the 5 fruit, 5 vegetables a day!

Make a Quick fruit salad

1 can of pineapple chunks in juice

1 can of mandarin oranges

1 cup of blueberries (frozen or fresh)

1 sliced apple

1 tsp of unsweetened coconut

Or use any other combination of kiwifruit, strawberries, raisins, grapes ­ Mix all ingredients together in a bowl and serve! Voila ­ 5 fruits a day.

Quick Dinner Idea

Make a vegetable skewer of cherry tomatoes, onion slices, zucchini chunks, yellow squash, pineapple, mushrooms, etc Lightly drizzle one teaspoon of olive oil, salt and pepper. Grill for 10-15 minutes. Serve over a bowl of brown rice. Voila ­ 5 vegetables a day.