HEALTH MATTERS
Jumpstart Your Year By Healthy Eating !!
By Kepha Nyanumba
It ’ s that time of year again . We have celebrated during the holiday season and now your friends , family and colleagues are starting to ask , “ What ’ s your New Year ’ s resolution ?” The New Year is an opportunity to re-set and re-align ourselves with what holds the most meaning in our lives . It ’ s a moment to look inward and decide we want in the 365 days ahead . For many of us , our goals and resolutions are health related and with good intentions , we simply want to be the best version of ourselves .
As you consider to be healthier and happier this year , you may begin by asking yourself a basic question : “ What can I do to practice mindful eating this year ?”. Mindful eating involves eating with intention while paying attention and this promotes healthy eating habits and reduces the risk of obesity and chronic diseases .
Healthy Eating Habits to Embrace this Year
Your health status this year is closely associated with the steps you take to maintain optimum health so that you can perform to your absolute best as much as possible . From healthy lifestyle choices , eating healthy foods , and keeping a positive attitude , there are many things you can do to boost your health status this year .
Adopt a Healthy and Sustainable Diet
You may be making a resolution to eat healthier or lose weight year after year because you ’ re prioritizing short-term changes over long-term health benefits . Instead of making a plan to follow yet another restrictive fad diet this year , make a resolution to break the dieting cycle and create a sustainable , nourishing eating pattern that works for you . A healthy , longterm diet should not only be nutritious but also adaptable , meaning you can follow it for life no matter the circumstances .
A sustainable eating pattern can be maintained on vacation , during holidays , and at parties because it ’ s unrestrictive and suited to your lifestyle
Eat whole nutrient-dense
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People eat for a variety of reasons , and some of those reasons have nothing to do with hunger . If you ’ re overindulging in food for emotional reasons , it ’ s important to learn to separate actual hunger from those other reasons , and stick with eating only when you ’ re hungry . foods
One of the easiest and most sustainable ways to improve overall health is to eat more whole foods . Whole foods , including vegetables , fruits , nuts , seeds , whole grains , and fish contain a plethora of nutrients that your body needs to function at an optimal level . Research shows that whole foods significantly reduces the risk of heart disease , obesity as well as type 2 diabetes .
Avoid processed foods
Processed foods contain chemicals and tend to have high calorie content . They increase the risk of excessive weight gain and slows your metabolism rate . Make sure you control your calorie intake to maintain your weight within the recommended range .
Increase water intake
Ensure you stay well hydrated by drinking at least 1.5 litres of water every day . It is important to avoid calorie and sugar-laden beverages , including sweetened coffee drinks and sodas .
How to Control Emotional Eating this year
What situations , places , or feelings make you reach for the comfort of food ? Most emotional eating is linked to unpleasant feelings , but it can also be triggered by positive emotions , such as rewarding yourself for achieving a goal or celebrating a holiday or happy event . If you are struggling with emotional response to food , here are some adjustments that may help you curb emotional eating :
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