Diet & Nutrition – 3Ws 1H of eating.

In today’s society that is moving towards a more sedentary lifestyle, people are looking for alternatives to losing weight, keeping fit the easy way. As the saying goes “What you eat in private, eventually is what you wear in public” so how can we make adjustments in our life such that we are “balanced”?
There are 3Ws and 1H that we need to understand:
1) Why – Why is there a need to eat healthily?
“When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need” – Acient Ayurvedic Proverb.
Let’s list some common excuses that people have:

  • Time

Food preparation requires time and effort. Not anyone is willing to sacrifice sleep to prepare the food. Processed food or takeaway food does not require effort and saves time.

  • Cost

Healthy food costs more. Blueberries cost more than apples, granola costs more than cereal and salmon cost more than a normal fish.

  • Taste

Stir fried vegetables taste nicer than a salad.
 2) What: What should we include in our diet?
Here are some suggestions:

  1. Green leafy vegetables: Rich source of iron and fiber
  2. Yogurt: calcium, vitamin B-2, B-12,potassium, and magnesium.
  3. Chia Seeds: Rich in Omega 3
  4. Eggs: Vitamins and Clorine
  5. Salmon: Rich in Omega 3
  6. COCONUT WATER: electrolytes calcium, sodium, potassium, phosphorus and magnesium

3) When: When to eat and drink?
A golden rule of the thumb is DO NOT skip breakfast. Breakfast can be said to be the most important meal of the day as it is the first meal and therefore responsible for providing energy throughout the day.
Our body is made up of 70% of water. Throughout the day, we sweat and lose water through perspiration and therefore it is important to replenish this loss. It is recommended to either drink 30mins before or after a meal and at least 8 cups of water per day!
4) How: How to eat?
During eat, avoid using phone, talking or watching show and just concentrate on eating as if you do so, subconsciously, you will be over eating even though you might be already full. Another way is to eat slowly and chew your food for about 20-30 times before swallowing. This helps to break down food into even smaller pieces and aids in digestion.
Here’s an example of my typical lunch:

  • 2 boiled eggs
  • 1 piece of steamed salmon (add some ginger slices on top)
  • Broccoli
  • Strawberries
  • 1 cup of yogurt

After half an hour, drink a cup of coconut juice!
Eating right is as simple as ABC! A balanced diet coupled with yoga keeps you physically fit, mentally strong and energetic! What are you waiting for..Start now!
Angela Bok (200hr Weekday TTC Sep 2015)

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