How To Eat A Healthy Diet When You Don’t Want To
Jeannie Crabtree

How To Eat A Healthy Diet When You Don’t Want To
By Jeannie Crabtree

For some people it is really hard to give up the junk food and sweets and eat a better, more nutritious diet. So let’s use the example of eating the 5 to 9 fruits and vegetables we need daily.

There are ways to work with your mind so that it becomes much easier and more enjoyable to eat all those servings of vegetables we need each day.

Did you know that you think in pictures?

You are motivated by the things that you want to move away from that might cause emotions you dont want such as pain, grief, anger etc. Examples: Ill health, overweight, not being able to join your family due to sickness is certainly things you want to move away from.

You are also motivated by the things you want to move towards. Emotions that would go with this are feeling happy, satisfied, loved, forgiven, respected, etc.

Move away from or move towards. These two ways you are motivated are the key to help you get past your dislike of vegetables and fruit if that is the problem .

Decide which type you are. Which are you most motivated by? Do you put moving away foremost in your mind or moving toward?

Ready to Start? Grab some vegetables. Look at them, feel them taste them, Chew on them. Snap them, break them up and hear the crunchiness. Involve as many of your senses as you can.

While doing that, do one of two things:

If motivated by what you are moving away from:

Paint the picture of what you are leaving behind. Accentuate the problems. Make them look really big and bad in your picture. Show your self what the big bad picture would be like a year from now or 5 years from now if you continued eating your bad diet. Put a lot of feeling into this.

If motivated by what you are moving towards:

Paint a big bright picture of what you will look like and feel like when you have better health. Think about who you love, who loves you and what you want to do and could do when you have good health.

Maybe you are not sure where you fit in to this process. Then play both pictures for yourself. Really put some pictures in your head. Use plenty of color. Turn the sound up.

Now which did you feel more motivated to eat the vegetables you need?

Play this picture over and over again as you eat the right foods, especially your vegetables and this will help you stay on track for better food choices.
——————

Jeannie Crabtree C.Ac. shares health answers that work, tips, nutrition suggestions and research in her newsletter and health blog. http://www.health-doc.com

Tags: Anger, Better Health, Crabtree, Dislike, Eating Habits, Emotions, food choices;, Fruits And Vegetables, Healthy Diet, How To Eat A Healthy Diet, Ill Health, Jeannie, Jeannie Crabtree, Jeannie Crabtree C.Ac, Junk food;, Lot, Love, Moving Picture, Nutritious Diet, Overweight, Pain Grief, Paint, Senses, Sweets, Two Ways —

How Healthy Is Your Lifestyle
Loring A. Windblad

Copyright 2004 by http://www.organicgreens.us and Loring Windblad. This article may be freely copied and used on other web sites only if it is copied complete with all links and text intact and unchanged except for minor improvements such as misspellings and typos.

Compelling evidence shows that certain lifestyle behaviours can improve health, prevent premature death and may even prolong life. The problem is that people often drift along, continuing their unhealthy ways – maybe vowing to stop smoking or drink less “some day soon” – until a disease or health problem strikes and it may be too late to reverse the damage. Assessing your lifestyle and how it affects health before illness occurs is a wise precaution. (However, changing one’s lifestyle even after illness can sometimes improve health – for instance giving up cigarettes and exercising more after a heart attack.)
Why assess lifestyle risks?
Accumulating scientific evidence shows that a few simple lifestyle habits can directly improve health and decrease disease risks. Much disability and premature death from today’s foremost killers – heart disease, stroke, cancer, diabetes, liver cirrhosis, suicide and unintentional injuries – stem from everyday habits. Over half the premature deaths in North America are blamed on unhealthy behaviours such as cigarette smoking, insufficient exercise, excessive alcohol intake and a fat-laden diet. Only six per cent of premature deaths are considered avoidable through better medical care.
A California study has demonstrated that disease risks can be reduced by not smoking cigarettes, moderating alcohol use, eating breakfast, having regular physical activity, maintaining desirable weight, getting enough (7-8 hours) nightly sleep and having close social networks. The effect is cumulative: the greater the number of good lifestyle habits, the greater the chance of better health and a longer life. A recent Canadian study confirmed a lower chance of premature death by avoiding cigarette smoking, high blood pressure (related to obesity and insufficient exercise), adult-onset diabetes (due to obesity, poor diet, lack of exercise) and excess alcohol consumption. (However, some everyday influences are an unavoidable part of the environment, over which individuals have little control – such as air pollution or traffic noise.)
To evaluate your lifestyle, ask yourself a few key questions about everyday activities such as the amount of fat you eat, smoking and drinking habits – see checklist below – and evaluate which might be improving your health or perhaps damaging it. Consider seeking advice from a health professional about habits you wish to change.
Quick, easy computer programs help rate your lifestyle
To help people assess the health impact of various lifestyle activities, a new Computerized Lifestyle Assessment (CLA) program, developed by the Addiction Research Foundation and the University of Toronto, provides a practical, quick, confidential and easy method of evaluating lifestyle strengths and weaknesses. The computer program, which takes 20 minutes to run, asks detailed questions about 16 lifestyle activities, with graphic feedback along the way and a printed report at the end. Identification and feedback about risk activities that undermine health often lead people to improve their lifestyle and seek advice from a health professional. For details about the CLA program, call (416) 978-8989 or contact the publisher, Multi-Health Systems, at 1-800-268-6011.
The computer program asks questions about.
* substance abuse;
* health maintenance;
* preventive activities;
* social and intimate relationships;
* mental and emotional wellbeing.
The program feeds back information about:
* lifestyle strengths or activities to keep up
* areas of concern or factors that can threaten health
* risk areas requiring action to prevent disease
The final printout pinpoints health-harming behaviours, some of which may come as a surprise, others that may be known to the person who might be “thinking about” changing them. For example, a woman who thinks she leads a healthy life – doesn’t smoke, drink or take other drugs, eats a low-fat vegetarian diet and exercises three times a week – may have emotional problems stemming from poor social relationships and a perfectionist attitude. Or, a man who doesn’t smoke, drinks little alcohol and has good work and personal relationships may endanger his health by being overweight with the beginnings of diabetes, hypertension and a potential heart problem.
Curiously, computers sometimes elicit more personal information about sensitive lifestyle areas than a doctors interview. For instance, many people find it easier to report excess alcohol consumption to a computer than to a physician. Women, especially, seem more likely to confide alcohol, sexual and other problems to a computer than to a doctor. Computerized psychiatric histories sometimes spot problems missed by clinicians – such as suicidal thoughts, anxiety, depression or phobias.
Adolescent and student lifestyles especially poor. One recent study found that seven out of 10 people questioned were particularly worried about nutrition and half were also concerned about physical inactivity. A study of Queen’s University students found that over 80 per cent fail to get regular medical/dental care, and over half consume excess alcohol and have poor management of work-leisure time.
Study results show student health problems with:
* Alcohol:
* Cannabis:
* Cigarettes:
* Stress:
* Inactivity:
* Weight:
* Sex:
* Condom use:
Adolescent eating habits can endanger health. Many adolescents receive inadequate nutrition due to poor diets, irregular eating habits and eating disorders that stem from the wish to conform to society’s idealization of thinness. “Weight control” techniques such as self-induced vomiting and diarrhea are widespread. A recent U.S. National Adolescent Health Survey found 61 per cent of adolescent females and 28 per cent of adolescent males were dieting, 51 per cent often fasted, 16 per cent used diet pills and 12 per cent practiced vomiting.
Teens had poor dietary practices because of:
* Excessive preoccupation with physical appearance;
* Western society’s obsession with thinness;
* Eating disorders such as Anorexia Nervosa and Bulimia.
Lifestyle habits can improve health:
* not smoking tobacco;
* maintaining desirable weight (avoiding obesity);
* good nutrition (following Canada’s Food Guide);
* exercising regularly and sufficiently (at least 30 minutes three times a week);
* getting enough sound nightly sleep (7-8 hours);
* avoiding accidental injuries by taking safety measures (such as seatbelts and helmets);
* practicing motor vehicle safety;
* moderating alcohol use;
* avoiding other recreational drugs;
* getting regular dental care and medical check-ups as advised;
* fostering family, work and social networks;
* having safe and satisfying sexual relationships;
* avoiding or learning how to cope with excess stress;
* enjoining sufficient leisure-time activities and relaxation;
* getting any needed therapy for mental problems.
Lifestyle changes occur in five stages
Stage 1: Pre-contemplation – the health risk of a particular life-style activity is (largely) unrecognized, denied or trivialized.
Stage 2: Contemplation – admitting to a health risk and thinking about making a change “some day.
Stage 3: Preparation – motivated and ready for change “soon”, planning how and what to do, often setting an actual date.
Stage 4: Action – active steps to change behaviour – e.g., giving up cigarettes, walking to work instead of driving, drinking less – setting a specific schedule and definite goals.
Stage 5: Maintenance – long-term change achieved and kept up.
Just asking can make a difference. Surveys show that many people expect physicians or nurses to ask about and give advice or information regarding health. Given the chance, many people would like to discuss lifestyle concerns such as nutrition, obesity, alcohol,other drug use, family conflicts, elderly relatives, sexual problems and chronic pain – but often hesitate to do so unless asked.

About the Author

Loring Windblad has studied nutrition and exercise for more than 40 years, is a published author and freelance writer. Junes and Lorings latest business endeavors are at
http://www.organicgreens.us
http://junedawn.younglivingworld.com

Tags: accidental injuries, Addiction Research Foundation, adult onset diabetes, Anorexia Nervosa, Author, Better Health, California, California Study, Canada, cancer;, chronic pain, Cigarette Smoking, Compelling Evidence, decrease disease, depression;, Desirable Weight, diabetes;, diarrhea;, disease, Eating Disorders, Everyday Habits, Excessive Alcohol Intake, Health Problem, heart attack;, heart disease;, high blood pressure;, hypertension;, illness, Insufficient Exercise, Lifestyle Habits, Lifestyle Risks, Liver Cirrhosis, Minor Improvements, Misspellings, Multi-Health Systems, North America, obesity;, Phobias, physician, Premature Death, Premature Deaths, published author and freelance writer, Queen's University, Regular Physical Activity, self-induced vomiting, Smoking Cigarettes, Social Networks, Stroke, Unintentional Injuries, University of Toronto, Vegetarian Diet, vomiting —

Do You know how to choose the best meat for healthy eating?
Zaak OConan

Choosing the right meat and poultry products can be one of the most difficult parts of cooking and eating for better health. Meat, seafood and poultry are important sources of protein, iron, vitamins and minerals, but they are often laden with undesirable qualities such as saturated fat and cholesterol as well. Choosing the best, leanest cuts of meat is important to any health conscious shopper.

One of the most important things to know when choosing meat, seafood and poultry products is that less is often more. That means buying meat, seafood and poultry products that have been processed as little as possible. The past few years have seen quite a jump in the number of convenience foods, but these foods are often much less healthy than their fresh meat counterparts.

One reason why this is so is the need preservatives, sodium and other additives. Foods that are frozen, microwavable or ready to eat often contain large amounts of sodium, often more than you need in several days. While it is fine to keep a couple of these convenient foods on hand for quick meals, they cannot form the basis of a healthy eating lifestyle.

Fresh meat, seafood and poultry, on the other hand, does not suffer from the need to add sodium or preservatives. Buying fresh meats and seafood, and preparing it yourself, is the best way to have confidence in the nutritional quality of the food you feed your family.

Of course no discussion of fresh meat is complete without a note or two about safe handling techniques. Food borne illnesses can easily be spread through contaminated meat, poultry and seafood, and it is impossible to tell from looking if the product is contaminated. Since cooking to the proper temperature destroys these food borne pathogens, the most important thing is to keep raw meat and poultry away from foods that will not be cooked.

That means keeping things like salad bowls and bread plates well away from the area of the countertop where the meat is prepared. Any surface touched by raw meat, seafood or poultry should be thoroughly cleaned with an antibacterial solution, and separate cutting boards should be used for vegetables and meats. Following these basic food hygiene practices is the best way to protect yourself and your family from food borne illnesses.

Cutting the fat is also an important consideration when it comes to choosing meat, seafood and poultry. While most types of fish are healthy and low fat, some fish, such as salmon, can have significant fat content. Again, the nutritional labels should be your guide.

When it comes to chicken, the best course of action is to buy skinless, boneless chicken breasts. This type of poultry is healthy, convenient and easy to use. And best of all, skinless, boneless chicken breasts are often on sale, so stock up on them when your local grocery store runs its next promotion. A good alternative for those with the time is to buy regular chicken breasts and remove the skin and bone yourself. This is often a less expensive alternative than buying the boneless, skinless chicken breast.

Ground turkey can be an excellent and lower fat alternative to ground beef, but again it is important to read the label carefully. That is because ground turkey, particularly the less expensive brands, often contain skin and fat along with the lean meat. Ground turkey breast, or a brand with a lower fat content, can be a healthier alternative. Ground turkey breast can be used in any recipe that calls for ground beef, including burritos, barbecue, tacos, chili and even hamburgers on the grill.

And of course, eating healthy does not mean giving up delicious foods like beef and pork. Lean cuts of beef and pork can be an important part of a healthy diet. Beef and pork are both excellent sources of iron, zinc and B complex vitamins, and properly prepared, lean beef and pork are nutritious as well as delicious.

And finally, there are a number of lower fat, healthier alternatives to beef and pork. Meats like buffalo, venison and emu are much lower in fat than beef, while providing the same or even higher levels of protein. The downside of these exotic meats, of course, is the price, but if you can find a local supply at a good price they are definitely worth a look.
About the Author

Zaak O’Conan discovers and presents useful information on how to enhance and/or repair your life, body and relationships. You’ll find his other articles on eating better and other ways how to improve your life at http://your-health-center.com

Tags: antibacterial solution, Author, basic food hygiene practices, Best Meat, Better Health, Bread Plates, Conscious Shopper, Convenience Foods, Cuts Of Meat, Food Borne Illnesses, food;, Fresh Meat, meat, Meat And Poultry, Meat Poultry, Nutritional Quality, Poultry, Poultry Products, Proper Temperature, Quick Meals, Raw Meat, Salad Bowls, Saturated Fat, seafood, Sources Of Protein, Undesirable Qualities, Vitamins And Minerals —

Can Pizza Actually Be Healthy For You?
Ryan Cote

This article may come as a surprise to you, especially if you
follow a healthy and nutritious diet…

It’s about pizza, the weakness of many people including me. I
love pizza- always have. I make sure I eat it in moderation, but
it’s still one of my favorite foods.

Now there’s good news for pizza lovers.

According to Men’s Health magazine, research concludes that
pizza can be good for you. It’s important to point out, however,
that we’re talking about real pizza- not the kind you get from
Pizza Hut, Dominoes or the frozen food section of your
supermarket. By real, I mean pizza made with real crust, real
tomato sauce and pure olive oil.

According to Men’s Health, scientists writing in the European
Journal of Clinical Nutrition found that eating pizza can reduce
your risk of a heart attack. In a 4-year study of nearly 1,000
Italians, those who ate pizza at least once a week were 30
percent less likely to experience a heart attack than the folks
who didn’t partake of the pie.

This is contributed to pizza’s cardio protective ingredients,
including olive oil and tomato sauce. And here’s a way to make
the pizza even healthier: top it with vegetables, part-skim
cheese and use whole wheat crust. You’ll then have a meal that
is actually good for you.

Can you get this kind of a pizza in a pizzeria? You might be
able to find some that offer whole wheat crust, but I doubt
you’ll find any that offer part-skim cheese. What you can do is
buy the ingredients at your local grocery store and make the
pizza yourself. Speaking from experience, this can be a fun
thing!

Enjoy the experience of making your own pizza and savoring a
nutritious meal. After all, feeding your body with nutritious
meals is the number one thing you can do for better health.

About the author:

Ryan Cote is the owner of SimpleHealth123.com, a website
supplying aging
healthy products and a free 4-day health e-mail course, and
GetHealthyReport.com, home of the anti-aging product,
Get Healthy!

Tags: anti-aging product, Author, Better Health, E Mail, European Journal Of Clinical Nutrition, Frozen Food Section, Fun Thing, GetHealthyReport.com, Health Magazine, Health Scientists, healthy products, heart attack;, Journal Of Clinical Nutrition, Local Grocery Store, Men S Health, Men's Health, Nutritious Diet, Nutritious Meal, Nutritious Meals, olive oil;, Own Pizza, owner, Pizza Hut, Pizza Lovers, Protective Ingredients, pure olive oil, Real Pizza, Ryan Cote, SimpleHealth123.com, the European Journal, Tomato Sauce, Wheat Crust —