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4 Eating Mistakes You Can Fix Now.

4 Eating Mistakes You Can Fix Now.

Cooking for Eating

    Our grandparents’ generations used to wake up to a breakfast of ham, butter, cheese, jam, milk, eggs or whatever there was that their families could afford. Warm milk or tea with some bread to be dunk in. No digestive biscuits, no blackberries and low-fat yogurt, no cereal bars.

    Nowadays, most of us have the luxury of affording to be fussy. And it’s this very pickiness that has led to the current four major mistakes and utterly wrong food approaches of which we are sublimely unaware.

    Sweet Breakfast

    Eating a so called salty breakfast, that is bread, butter and ham, is just not fashionable. Instead, cereal bars, low-fat yogurt and berries are deemed as healthy and are the norm.

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    We praise multiculturalism and support diversity, but we stick to the same breakfast day after day after day and we ingest way too much sugar than we should. Numerous studies and research have already pointed out that certain cereal bars and low-fat products contain more sugar than their regular counterparts and that the fat-free diet that we have recently become obsessed may actually cause more harm than good. This article published in the British Medical Journal states that saturated fat has actually been found to be protective; dairy foods provide vitamins A and D as well as calcium and phosphorous that may have anti-hypertensive effects. According to the same article, the advice of cutting out saturated fat has, paradoxically, increased our cardiovascular risks.

    What to do?

    Overcome our fear and try some eggs, boiled or fried with some bread or toast with butter.

    Is butter too much for a first step, even though it has been finally proven that “butter is bad” is nothing but a myth? Then sprinkle some olive oil on that toast. And yes, adding some tomato slices on top is allowed. The whole purpose of eating is to satisfy a biological need: hunger. Let’s try some oatcakes or crackers with some cheese and whatever vegetables you fancy. Let’s be a bit more creative and diversify our breakfast. Meatballs and sausages are fine as long as there’s a sensible portion and we lower the quantity of the food during the rest of the day.

    This used to be the norm on our grandparent’s days: eating a larger quantity in the morning, a bit less at lunch and even less for dinner, so that the body can process the intake of food and eliminate the toxins.

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    There’s no cheap place where you can eat healthily nowadays

    Oh yes, there is such a place right under our nose: our very kitchen!

    But cooking is no longer a necessity with all the supermarket shelves filled to the brim. We cook because we get bored, because we want to show off, or because it’s trendy. But we don’t cook because we need to eat.

    Some recipes take less than 30 minutes, but we still find this too time consuming, difficult and messy. Unfortunately many people also wrongly assume you need to have some extra skills to be able to cook. Anybody can cook – that some can do it better than others – that’s a different story. But stick to the first statement – anybody can cook – it’s not rocket science!

    It takes 10 minutes to make an omelette – whisk two eggs, grate some cheese, chop some parsley or whatever herbs you want and there you go. Whisk four eggs and you’ve saved tomorrow’s lunch or breakfast as well. We have invented fridges and microwaves and this one-day old omelette will be much healthier than the supermarket foods sprinkled with “anti-aging” potions.

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    Fancy some meatballs? Why don’t we make them? Buy some minced meat, put it in a bowl, add one or two eggs, salt, pepper, herbs, grate one raw potato (the starch will make the composition stick together) mix everything, make some patties and fry them. 30 minutes of our lives to save our own lives!

    You’ll probably say that all that fried oil is far from being healthy, but the truth is that home-made meatballs are at least twice healthier than the powdery sachet lunches we pour into a bowl. This article published in Circulation, an American Heart Association journal explains that it’s not red meat but the processed meat that is associated with higher incidence of coronary heart disease.

    A Burger is Cheaper than a Fruit Salad

    I’ve heard this so many times – that fruit salads are more expensive than a bar of chocolate or some crisps.  Well, with half the money we pay for a nicely packed salad, we’ll buy all the ingredients needed for five such portions. It does require some peeling skills indeed, and maybe 10 more minutes to chop the fruits as well.

    A “Shortcut” for Homemade

    There are so many food recipes and home-made cake pictures that although classified as homemade they just don’t seem genuine.

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    Buying some chicken stock to pour over some vegetables spoils the whole home-made concept. The same goes for the pancakes made with bought batter or the home made cupcakes we make as colorful as the rainbow. Good old recipes with butter, milk and flour are still to be found. Why spoil a day’s work with colorants and additives?

    Eating healthily is neither expensive nor complicated. It will take some time, but it will save some money and most importantly our lives. It’s all about getting back to cooking for eating.

     

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    Last Updated on May 22, 2019

    10 Simple Morning Exercises That Will Make You Feel Great All Day

    10 Simple Morning Exercises That Will Make You Feel Great All Day

    There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

    One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

    In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

    Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

    1. Cat Camel Stretch

    Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

    Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

    Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

    Here’s a video to guide you through:

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    2. Go for a Walk or a Run

    This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

    Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

    The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

    Also, you are helping your heart to stay healthy and keeping your blood pressure low.

    Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

    3. Jumping Jacks

    Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

    Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

    4. Abductor Side Lifts

    Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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    Do about 10 to 15 raises for each side like this:

    5. Balancing Table Pose

    This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

    Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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      6. Leg Squats

      Not just legs are involved but also hips and knees.

      Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

      The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

      7. Push Ups

      You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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      An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

      Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

      This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

      8. Bicycle Crunches

      There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

      Watch the video to see how this is done correctly:

      9. Lunges

      Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

      Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

      This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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      10. Bicep Curls

      You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

      Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

      Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

      Here’re some important notes before you start doing this exercise:

      Try to do one or two sets of about ten repetitions for each arm and then switch arms.

      These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

      You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

      Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

      More Articles About Exercises for Beginners

      Featured photo credit: Unsplash via unsplash.com

      Reference

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