Health strategies that may be sabotaging you part 2
In part one of this two-part series, we spoke about the "health strategies that may be sabotaging you." These included the following:
1. Drastically cutting down calories.
2. Exercising on an empty stomach.
3. Skipping breakfast.
If you didnt get a chance to read part 1 in full, you can find it here:
Today we will be going through some more common strategies that may be contributing to a lack of success in your health journey and/or sabotaging your health efforts.
So to continue, these include....
4. Cutting out carbohydrates.
The body’s primary source of energy is carbohydrates. They are essential for the optimum function of the body. Try to include a portion/source of carbohydrate at each main meal, opting for whole grain/whole meal options where you can and if your health allows (some people cannot tolerate high fibre foods due to certain health conditions).
5. Relying on vitamin and dietary supplements.
Supplementation as the word indicates can be beneficial in addition to eating healthily. Most of us can get all the nutrition – vitamins, minerals and fibre from eating a healthy, varied and balanced diet; with regards to vitamin D, from getting enough sunlight. Supplementation is usually advised if there is a specific health need and for specific population groups including; pregnant women (vitamin D), breast feeding women (vitamin D, folic acid), children aged six months to five years old (vitamins A, C and D) and the elderly – 65 years and over (vitamin D) or those with specific medical conditions.
“Dietary supplements contain vitamins, minerals, herbs or plant material. They …are used to supplement (add to) the diet, but they should not be considered a substitute for food.” World Cancer Research Fund
A Closer Look At: Dietary Supplements. World Cancer Research Fund, 2008 (http://www.wcrf-uk.org/PDFs/ DietarySupplementsLeaflet.pdf)
6. Exercising as a pass to eating unhealthily.
Exercise de not cancel out unhealthy eating. Health requires a balance of physical activity combines with a healthy varied diet. Nutrients are vital whether we exercise or not so try to include in your diet: Plenty of fruit and vegetables; starchy carbohydrate foods, e.g. bread, rice, potatoes, and pasta; some dairy foods, meat, fish, eggs, and beans and other non-dairy sources of protein and minimal foods and drinks that are high in fat and/or sugar.
7. Snacking out of habit, not need.
Snacking can be a good choice, if healthy food choices are made and if snacking is necessary. There may be times when you snack due to boredom, the social environment, emotions or simply out of habit. Unfortunately, this is not the purpose of snacking. Snack is eating that helps to tide you over between meals if you find that you get hungry. If you are reaching for food in between meals, take a minute to figure out if what you are feeling in genuine hunger or simply a craving. Only snack when hungry and your next meal is far away. Snacking for the wrong reasons is common, however if you give yourself the chance to figure out whether you need that food, you will be practising a mindful eating technique that can help you make sure you eat only when you need to and not through habit or autopilot – which often may not satisfy. Be mindful of why you are eating what you eat when you eat it.
Start your sustainable journey to health today.
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About Fungai Amanda Nyeke
Nutritionist (BSc human nutrition, MSc public health nutrition) registered with the Association for Nutrition. My passion is good health, nutrition, well-being and helping people attain it. Here to support you improve your health & nutrition through empowerment, motivation & knowledge delivered through effective techniques, support & no judgement.