Fitness by Myriam

All about your fitness!

Fit 101: Food & Successful Eating Habits (when, what, why)

with 4 comments

A healthy and balance diet is essential to your health and is the difference maker with your results in and out of the gym. To assist you with your health, fitness, and proper dieting goals get yourself a copy of the Meal Plan and follow it daily. Here is what others are saying about it:

“I just want to say thank you so much myriam… Diets are very challenging for me but you have made it much more less than complicated to use your diet program.. It’s only been one week and I can feel the difference in my body. My energy is thru the roof and my digestive system is on point :).. Thanks so much more in advance for the results I will achieve.”
~ Sarah Williams

Your Eating Habits
The term eating habits (or food habits) refers to why and how people eat, which foods they eat, and with whom they eat, as well as the ways people obtain, store, use, and discard food. Individual, social, cultural, religious, economic, environmental, and political factors all influence people’s eating habits.

The Key To Your Success At Healthy Eating
Developing healthy eating habits is simpler and easier than you might think. You will look and feel better if you make a habit of eating healthfully. You will have more energy and think more clearly. Your immune system will be stronger so you will not get sick as often. Healthy eating habits are your ticket to a healthier body and mind.
To set yourself up for success, think about planning a healthy eating plan as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy eating habit sooner than you think.
Make a commitment to yourself now. Follow these steps and you WILL develop healthy eating habits that last a lifetime.

Healthy eating tips: Set yourself up for success

INCREASE YOUR PROTEIN intake to assist with lean muscle development and lean muscle maintenance. Lean meat from animals that have diets that consist of plants and vegetation, or oats; fish is also an excellent source of protein (beef, fish, chicken, turkey).

INCREASE YOUR FIBER intake, this promotes a more effective digestive system. Helps the body retain more good nutrients from the foods we eat and easier dispose of the waste in foods.

INCREASE YOUR WATER and FLUID intake. A gallon of water a is a habit to keep. Natural juices are good also. Sodas, beer and energy drinks are good for maybe the weekends only. 😉

Step 1.
Purchase a food journal

Step 2.
Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety and freshness. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious. Choose 1 food that you like to eat that you know is unhealthy for you AND you are ready and willing to find a healthy substitute for. Write it down in the FOODS I LIKE TO EAT THAT I SHOULD AVOID column.
As you progress, you will find that foods that you are not ready to eliminate now will be easier to eliminate later.
* It is very good idea to consume plenty of foods rich with fiber in the morning to start your day. Oatmeal, fiber rich cereal, oats, etc, are great recommendations; these food helps the body preserve nutrients from the foods you consume and separates the wastes. Rule- Consuming fiber in the morning along with plenty of fluids!

Step 3.
In the HEALTHY FOODS I CAN SUBSTITUTE column, write down as many healthy foods that you can think of that you know you like or would like to try that you think would work as a substitute for the food you are trying to eliminate. When you are working on beverages, don’t forget to add water as a healthy substitute.
Every time you want to eat the food you wrote down in the FOODS I LIKE TO EAT THAT I SHOULD AVOID column, go to your list and choose one of the foods that you wrote in the HEALTHY FOODS I CAN SUBSTITUTE column.

Step 4.
Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.
Every day or every other day, add another food to the FOODS I LIKE TO EAT THAT I SHOULD AVOID column and enter as many healthy substitutes as you can think of in the HEALTHY FOODS I CAN SUBSTITUTE column.

KEEP THE LIST WITH YOU AT ALL TIMES. Before you choose anything to eat, consult your list to make sure you are making a healthy choice.
Keep adding to this list until you have eliminated all the unhealthy foods you like to eat and your subconscious has become so automatic that you don’t have to think about it anymore. Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Always keep a selection of healthy foods and snacks that you like to eat handy, so that when you just have to have something to eat NOW.
Remember, this is not a diet. This is not a program that you will abandon after a few weeks or months. You are developing healthier eating habits that you want to last your entire lifetime. Make this a positive experience for yourself.
Make progress every day. Keep a positive attitude. Give yourself a pat on the back for each step you make in the right direction. Make this your healthy eating adventure, exploring lots of new and different foods. And most importantly, have fun!

If you blow it, don’t give up. Take a deep breath. Remember that you’re human. It’s not the end of the world. Go back to your PERSONAL FOOD JOURNAL and start all over again. Developing healthy eating habits should not be a stressful experience. Have fun tasting lots of new and different healthy foods. Make this a pleasant journey!

By KG Solutions / L.Killens

Written by All About Fitness Group

July 1, 2011 at 11:58 pm

4 Responses

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  1. Love the healthy eating tips…thank you!

    Jen Meade

    July 4, 2011 at 1:51 am

    • Thanks Jen for the support. I hope the information from the blog will help you continue your fitness journey. So now you have me at your fingertips. Spread the word.

      fitnessbymyriam

      July 4, 2011 at 2:57 pm

  2. These are really helpful tips. Do you have suggestions on how vegans (people who don’t eat any animal products) can get more protein in their diet? Also, how much protein is the right amount? Thanks!

    TheBrokeVegan

    August 8, 2011 at 10:38 pm

    • Hi Brokevegan, thank you for your comment and question, im glad these tips were able to help. In regard to your question, it is very easy for vegans to meet the recommendation for protein as long as your caloric intake is adequate. Strict protein combination is not necessary, it is more important to eat a varied diet throughout the day. How much protein do we need? the RDA recommends that we take in 0.8 to 1.0 gram of protein per kilogram of your body weight recommendation for vegans. I will follow up with a list of protein foods that you can eat to help you meet that demand. We can also creat a customize meal plan for you to better assist you. In the meantime hope this information was able to help you.

      fitnessbymyriam

      August 12, 2011 at 1:29 am


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