Healthy Eating

I have been finally practicing what I preach! This last week I have been eating so healthy! My husband and I went grocery shopping and 3/4 of what we bought was fresh produce.  We have been making lots of meals with fresh fruits and vegetables.  They have been delicious too! Since we have been eating healthy on a regular basis, I have noticed a significant change in my energy level.  I have been sleeping better at night and I am so much more rested.  I have been able to stay awake in all of my classes, be productive, and get lots of homework done.  It is very invigorating.  I also feel a lot better about myself too.

Today tho I slipped a little and got fries and a soda at Wendy's.  Afterward I felt so gross and heavy, loaded with grease.  Today I made a vow with myself: I am swearing off fries and soda forever! Me of all people should know and understand the complications that can rise form eating French fries.  I always feel gross and lethargic when I eat foods that aren't good for me.  I know this is confirming to me the importance of eating healthy.

Tips for Accepting a Healthy Body Weight

• Value yourself and others for traits other than body weight; focus on your whole self including your intelligence, social grace, and professional and scholastic accomplishments. 
• Realize that prejudging people by weight is as harmful as prejudging them by race, religion or gender.
• Use only positive, nonjudgmental descriptions of your body; never use degrading, negative descriptions.
• Accept positive comments from others
• Accept that no magic diet exists
• Stop dieting to lose weight.  Adopt a healthy eating and exercise lifestyle permanently.
• Follow the USDA Food Guide.  Never restrict food intake below the minimum levels that meet nutrient needs
• Become physically active, not because it will help you get thin, but because it will enhance your health.
• Seek support from loved ones.  Tell them of your plan for healthy lifestyle in the body you have been given.
• seek professional counseling, not from a weight-loss counselor, but from someone who supports your self-esteem.
• Join with others to fight weight discrimination and stereotypes. 

Nutrition controversies and concepts by Frances Sizer and Ellie Whitney

Sample Diet Plan

1. Breakfast: 1/2 cup of fruit, 1 oz of grains, 1 cup of milk
2. Lunch: 1 cup of vegetables, 2 oz of grains, 2 oz of meat and legumes, 1.5 tsp of oils
3. First Snack: 1/2 cup of fruit, 1/2 oz of grains, 1 cup of milk
4. Dinner: 1 cup of fruits, 2 cups of vegetables, 2 oz of grains, 3.5 oz meats and legumes, 4 tsp of oils
5. Second Snack: 1/2 oz of grains, 1 cup of milk

(Nutrition Concepts and Controversies by Frances Sizer and Ellie Whitney; Pg 45)

Whole Foods: milk and milk products; meats and similar foods such as fish and poultry; vegetables, including dried beans and peas; fruits; and grains. (Pg. 9) 


Nutrition Concepts and Controversies by Frances Sizer and Ellie Whitney

Think Fitness!

Potential Benefits of Physical Activity:

1. Reduced risk of cardiovascular diseases
2. Increased cardiovascular endurance
3. Increased muscle strength and endurance
4. increased flexibility
5. Reduced risk of some types of cancer (especially colon and breast)
6. Improved mental outlook and lessened likelihood of depression
7. Improved mental functioning
8. Feeling of vigor
9. Feeling of belonging - the companionship of sports
10. Strong self-image and belief in one's abilities
11. Reduced body fat, increased lean tissue
12. A more youthful appearance, healthy skin, and improved muscle tone
13. Greater bone density and lessened risk of adult bone loss in later life
14. Increased independence in the elderly
15. Sound, beneficial sleep
16. Faster wound healing
17. Lessening or elimination of menstrual pain
18. Improved resistance to infection

(Nutrition Concepts and Controversies by Frances Sizer and Ellie Whitney; Pg 4)

Some Nutrition Definitions

Nutrition: the study of the nutrients in foods and in the body; sometimes also the study of human behaviors related to food.  


Nutrients: components of food that are indispensable to the body's functioning.  They provide energy, serve as building material, help maintain or repair body parts, and support growth.  The nutrients include water, carbohydrates, protein, fat, vitamins and minerals.  


(Nutrition Concepts and Controversies by Frances Sizer and Ellie Whitney; Pg. GL-15)

I can make a difference...

I found this really cool quote in my nutrition book today as I was reading: 

"Never doubt that a small group of thoughtful, committed people can change the world.  Indeed, it is the only thing that ever has." - Margaret Mead

This hit me really hard because even though I have big, maybe somewhat unrealistic dreams, I can make a difference in this world.  I want to be able to help so many people.  I want to be able to use my love for nutrition and health and benefit all that I come into contact with.  A thought occurred to me though that not only is the health level of the people of this world important, but helping to increase their access to nutritious food.  So many people of this world, even here in America, are starving.  They don't have enough money to be able to obtain food, let alone healthy food.  I can't wait until I have a degree and I can start making a difference in people's lives.  

But I have realized that I don't have to wait until I have my degree to make a difference.  I can help my husband and I to become healthy and implement nutritious principles in our lives to help prepare us to help our future children.  I can also help my parents and siblings to be healthy, because then they will set examples for their future families as well.  

My New Dream

I have recently discovered my love for nutrition.  I am in a nutrition class right now and it is so fascinating! I have learned so many things that have taught me that I need to eat right and make choices now so that my body will continue to function properly the rest of my life.  I have learned that so many of the chronic diseases and illnesses that are so prevalent in our society today stem from lack of proper nutrition.  I believe that this is because people are not being educated in the importance of nutrition.  I want to help.  My dream is to help people change there lives for the better.  I want to help reduce the number of chronic diseases, I want to help people live longer lives.  I want to help my family.   When I graduate I hope to be some type of Nutrition Consultant that designs personal health plans to help individuals know what they need specifically to become healthy.  I want to teach parents to be healthy so that they can teach their kids.  My main goal is to help people to take these health principles and incorporate them into their daily life. I want the principles to be easy enough to follow that they will follow them the rest of their lives.  I strongly believe that I can help people to enjoy life and to be able to get the most out of life by leading a healthy life.  I know beginning to make healthy choices isn't easy but I know that the long term aspects of health are astounding.  I believe all stages of life are in need of nutrition help: the elderly, pregnant women, babies, growing children, teenagers, and adults as well.  Everyone can benefit from the positive effects of health.  I also want to help people increase their self-esteem through changing their out-look on health.  I want the focus to be on becoming healthy, not looking thin.  I want them to feel happy with their bodies, to love them.  Being healthy is about feeding your body proper nutrition and participating in proper exercise.  I want to raise hope in the world that optimum health is achievable.