Oat

موضوعات مرتبط: خواص میوه جات و سبزیها ، مطالب مرتبط انگلیسی ، ،
برچسب‌ها:

تاريخ : سه شنبه 17 دی 1392برچسب:,

| 19:17 | نویسنده : تغذیه سالم |

Olive

موضوعات مرتبط: خواص میوه جات و سبزیها ، مطالب مرتبط انگلیسی ، ،
برچسب‌ها:

تاريخ : سه شنبه 17 دی 1392برچسب:Olive,

| 19:15 | نویسنده : تغذیه سالم |

Olive Oil

موضوعات مرتبط: خواص میوه جات و سبزیها ، مطالب مرتبط انگلیسی ، ،
برچسب‌ها:

تاريخ : سه شنبه 17 دی 1392برچسب:Olive Oil,

| 19:14 | نویسنده : تغذیه سالم |

Almond

موضوعات مرتبط: مطالب مرتبط انگلیسی ، ،
برچسب‌ها:

تاريخ : سه شنبه 17 دی 1392برچسب:Almond,

| 19:13 | نویسنده : تغذیه سالم |

Papaya

موضوعات مرتبط: دسته بندی مواد غذایی ، خواص میوه جات و سبزیها ، مطالب مرتبط انگلیسی ، ،
برچسب‌ها:

تاريخ : سه شنبه 17 دی 1392برچسب:Papaya,

| 18:34 | نویسنده : تغذیه سالم |

Honey

موضوعات مرتبط: کالری مصرفی در فعالیتها ، مطالب مرتبط انگلیسی ، ،
برچسب‌ها:

تاريخ : سه شنبه 17 دی 1392برچسب:,

| 9:1 | نویسنده : تغذیه سالم |

Cinnamon

موضوعات مرتبط: دسته بندی مواد غذایی ، خواص میوه جات و سبزیها ، مطالب مرتبط انگلیسی ، ،
برچسب‌ها:

تاريخ : سه شنبه 17 دی 1392برچسب:Cinnamon,

| 8:43 | نویسنده : تغذیه سالم |

Ginger

موضوعات مرتبط: کالری مصرفی در فعالیتها ، دسته بندی مواد غذایی ، خواص میوه جات و سبزیها ، مطالب مرتبط انگلیسی ، ،
برچسب‌ها:

تاريخ : سه شنبه 17 دی 1392برچسب:Ginger,

| 8:37 | نویسنده : تغذیه سالم |

10 Food and Nutrition Affirmations to get you through the holidays

Top 10 Food and Nutrition Affirmations

With Thanksgiving just past and the holiday season fast approaching it may be a good time to reflect on how we handle food.

healthy-eating-affirmation2

When you have so many opportunities where you are expected to eat (and sometimes overeat) and with food bombarding you from every direction, it can be really hard to choose options that give your body the nourishment it needs.

However, if you have daily reminders and effective tools at your disposal, you just may find that eating the right foods and feeding your body the best fuels becomes a lot easier.

Of course, there will always be temptation, but when you equip yourself with anti-temptation tools, you will be able to quickly re-focus your mind on your greater goal of getting healthy!

Using Affirmations to Make the Healthy Food and Nutrition Choices

When everyone around you at the office is indulging in burgers, fries, and sugary drinks, it’s awfully tempting to join in, isn’t it?

You can prevent this from being a problem. What if you could stop that temptation in its tracks and actuallychoose to make a healthy choice? You don’t need me to tell you that fatty and sugary choices are not the kinds of food that your body needs – you need to tell yourself!

It can be hard in moments of temptation to make the right choice, but with the help of positive affirmations, you can re-train your brain to replace the desire for junk food or over eating with healthy choices.

Affirmations can help you stick to your diet, say no to temptation, and eat nourishing and satisfying foods. How? By replacing the negative spiral of thoughts in your mind with powerful, positive ones.

But first you have to believe that it is possible to gain control over your thirsts, desires, and cravings. The first step in making a lasting change in your life is to make the commitment to success. Are you committed? Do you believe that you can overcome your cravings?

Once you’ve set your commitment in stone, you’re ready to learn the top 10 affirmations to get you through moments of weakness.

Top 10 Food and Nutrition Affirmations

Before reading the list below, you should know that affirmations are most successful when you internalize the saying and repeat it frequently. Whether you’re having a good or bad day, you need to be constantly repeating these positive statements in your mind. Temptation will strike when you least expect it, so it’s better to be prepared!

I can neutralize bad habits with good food, exercise, and healthy living.
I am proud to reach out to my support network instead of leaning on food for comfort.
I am losing weight for me because I love me.
I set aside time just for me.
My good health and productivity are the rewards for the nourishing foods I eat.
Weight gain happens over time, so my weight loss equally requires time, patience, and lifestyle changes.
I use self-care, not self-control.
The more I take care of myself, the better I feel.
I am firmly committed to staying active and healthy.
I deserve a healthy body and mind.

When you look at these food and nutrition affirmations, they may seem like ideals – behaviors and thoughts that you only wish you could have – but each time you reaffirm them by saying them aloud, you’re slowly changing your mindset. Over time, these ideals will become a reality through your thoughts and actions.

But remember, you must first believe you can change. Once you make the commitment to your success, you will change your attitudes about food and you’ll be thankful you did!

موضوعات مرتبط: مطالب مرتبط انگلیسی ، ،
برچسب‌ها:

تاريخ : پنج شنبه 12 دی 1392برچسب:10 Food and Nutrition Affirmations to get you through the holidays,

| 19:2 | نویسنده : تغذیه سالم |

Healthy Drinks

water pitcher with citrus slices and mint

Healthy Drinks

Water is the best choice for quenching your thirst. Coffee and tea, without added sweeteners, are healthy choices, too.

Some beverages should be limited or consumed in moderation, including diet drinks, fruit juice and milk. Alcohol in moderation can be healthy for some people, but not everyone.
Avoid sugary drinks like soda, sports beverages, and energy drinks.

Water

There are many options for what to drink, but for most people who have access to safe drinking water, water is the best choice: It’s calorie-free, and it’s as easy to find as the nearest tap.

Water provides everything the body needs—pure H2O—to restore fluids lost through metabolism, breathing, sweating, and the removal of waste. It’s the perfect beverage for quenching thirst and re-hydrating your system.

How much water do I need?

There is no one estimate for how much water the average American needs each day. Instead, the Institute of Medicine has set an adequate intake of 125 ounces (about 15 cups) for men and 91 ounces (about 11 cups) for women. (1) Note that this is not a daily target, but a general guide. In most people, about 80% of this water volume comes from beverages; the rest comes from food.

Water is an excellent calorie-free, sugar-free choice. For some people who are accustomed to drinking sweet beverages, water can initially taste bland. To increase water consumption without losing flavor or to spice up your daily water intake, try these refreshing water-based beverages:

Infused water

Instead of purchasing expensive flavored waters in the grocery store, you can easily make your own at home. Try adding any of the following to a cold glass or pitcher of water:

Sliced citrus fruits or zest (lemon, lime, orange, grapefruit)
Crushed fresh mint
Peeled, sliced fresh ginger or sliced cucumber
Crushed berries

Sparkling water with a splash of juice

Sparkling juices may have as many calories as sugary soda pop. Instead, make your own sparkling juice at home with 12 ounces of sparkling water and just an ounce or two of juice. For additional flavor, add sliced citrus or fresh herbs like mint.

Beverages to limit

Drinks that are loaded with sugar are the worst choice; they contain a lot of calories and virtually no other nutrients. Consuming high-sugar drinks can lead to weight gain and increased risk of type 2 diabetes, cardiovascular disease and gout.

The average can of sugar-sweetened soda or fruit punch provides about 150 calories. If you were to drink just one can of a sugar-sweetened soft drink every day, and not cut back on calories elsewhere, you could gain up to 5 pounds in a year. (2) Cutting back on sugary drinks may help control your weight and may lower your risk of type 2 diabetes.

Sports beverages are designed to give athletes carbs, electrolytes, and fluid during high-intensity workouts that last an hour or more. For other folks, they’re just another source of sugar and calories.

Energy drinks have as much sugar as soft drinks, enough caffeine to raise your blood pressure, and additives whose long-term health effects are unknown. For these reasons it’s best to skip energy drinks.

References:

1. Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, D.C.: National Academy Press, 2004. Accessed on March 28, 2009. http://www.nap.edu/openbook.php?isbn=0309091691

2. Hall KD, Sacks G, Chandramohan D, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011;378:826-37.