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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 September 18, 2020

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

    1. Exercise Daily

    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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    If you’re a morning person, check out these morning exercises that will start your day off right.

    2. Duration Doesn’t Substitute for Intensity

    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

    3. Acknowledge Your Limits

    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

    4. Eat Healthy, Not Just Food That Looks Healthy

    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

    The basic nutritional advice includes:

    • Eat unprocessed foods
    • Eat more veggies
    • Use meat as a side dish, not a main course
    • Eat whole grains, not refined grains[3]

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    Eat whole grains when you want to learn how to get in shape.

      5. Watch Out for Travel

      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

      6. Start Slow

      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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      7. Be Careful When Choosing a Workout Partner

      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

      Final Thoughts

      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

      More Tips on Getting in Shape

      Featured photo credit: Alexander Redl via unsplash.com

      Reference

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