852 million people sadly are chronically hungry, unsure from where their next meal will come. Part of returning to basics and living healthier lives includes working together to improve food security for all families in need. While it is important to eat the right amount of food, it is equally important to eat the right types of food and in the correct amounts. If children live off a single staple item, their body will lack the proper nutrients, antioxidants, and vitamins needed to properly develop and maintain health enough to fight off disease.
Hence, when promoting the art of healthy eating it is vitally important to include proteins, carbohydrates, fats, vitamins, and minerals. Protein can be provided from garden grown items such as beans, peanuts, and soybeans if meat is not readily available. Vitamins and minerals, as well as antioxidants, come from fruits and vegetables such as cabbage, broccoli, cucumbers, carrots, pumpkins, tomatoes, and herbs.
There are many foods, which offer natural benefits to help keep your body clean and functioning properly. Psyllium seeds are one such important food. One of the biggest causes of constipation, it is amazing how many clients I have meet that suffer from this, is a diet that is low in fiber. This results harder stools that cannot be passed easily. Psyllium seeds are high in fibre and thereby make stools softer, providing you have adequate fluid intake, so they can be passed easily. The seeds assist in avoiding constipation and can help make bowel movements less painful. Psyllium should be an active part of your diet and can be purchased at all health food stores.
One of the best ways to remain healthy mentally, physically, and emotionally is by changing your eating behaviour. However, do not rapidly change your diet because this can cause diarrhea, gas, and abdominal cramps. Gradual changes and increased ingestion of fibre can help your system reduce the bacteria in your colon.
There are certain foods which can be integrated into your diet and when eaten regularly, help increase fibre intake and reduce problems within your colon and digestive system. I would challenge you to try to remove wheat and grains from your diet as they cause inflammation in the body. Vegetables that are high in fibre include lettuce, green beans, corn, cabbage, eggplant, brussel sprouts, and carrots. Fruits, which are high in fibre include apricots, prunes, figs, pears, oranges, apples, and raisins.
Many individuals depend on a habit of caffeinated drinks in one form or another, to get them through their day. You should be aware of the potential dangers associated with this and be motivated to drink plenty of water and substitute green tea to keep your energy up. Many people will not eat as much as they should, which strains their overall wellbeing and weakens their body against disease. Most clients I assess will often miss breakfast and instead focus on bigger meals two or three times per day. The best plan is to eat within 20 minutes of rising, this will provide your body with the energy you require throughout the day. Avoid a large meal at night as most of the kilojoules you ingest will be converted to fat, as the energy you expend during sleep will be minimal.
As noted above, in order to function properly in everyday activities and to engage with sports or wellness, individuals should be motivated to swap their heavier carbohydrates around, so that the majority of them are enjoyed for breakfast. Many individuals eat their maximum level of carbohydrates for dinner or for treats right before they go to bed. In most cases, this is very detrimental and is a leading cause of the high level of obesity that we see around us.
Today our world looks the way it does in part, because in our fast paced, time poor society we will often bring junk food home because it is easier and quicker as a meal. Life is packed with expenses and elements that by many are perceived to be more essential than fitness and wellness. This is what causes so many of the ailments we see today. Unnecessary eating is another significant factor that surrounds us. Learning to drink a large glass of water before each meal not only helps to keep hydrated, it will help you feel satisfied more quickly when eating and therefore limit the amount of food ingested. It also helps you be motivated to spread meals out in place of large meals. Unfortunately, it is difficult to do this in a world that only allows breaks once or twice a day. It also stands to reason that educating and motivating families and individuals to buy better food for meals and treats is a good idea.
Everyone should be motivated to start their meals or treats with meats, veggies, and fruits. However, this alone will not change itself to the energy needed for the body to remain balanced. Exercise is also an important factor in the balance equation of fitness wellbeing and good health.
If you are motivated to eat essential olive oil, fish, fruit, vegetables, and nuts, you present your body with a well balanced diet, low in harmful fat. Advising anyone to stop consuming fat all together is just as detrimental as advising them to increase carbohydrates to excess. A balance of all the food elements is what is required to achieve both metabolic and physical wellbeing. Guidance in this area, together with the secondary mental wellbeing, which will be achieved from such a program, is paramount for the general wellbeing of you and ultimately our society.
Matthew Mazzaferro
Live Well Health & Fitness Studio
