Are You Guilty of Bad Eating Habits?

Are You Guilty of BadEating Habits? Bad habits are made to be broken. Find out what are the most common unhealthy eating habits and how to avoid them. The Top8Bad Eating Habits 1 Not Planning Your Meals Why is it Bad? How to Break it? The saying, "if you fail to plan, you plan to fail", rings through here. Trying to put together a healthy meal when you're hungry is never a good idea. Quite often, it will lead to you grabbing something "quick" which in most cases equates to "unhealthy". Try and plan your meals for the week on Sunday. Also, ensure that your kitchen is well-stocked with healthy items that are suited for quick meals or snacks e.g. whole grains, beans, frozen veggies, eggs, yogurt, fruit and chicken breasts. 2 Edting Healthy during the Week but Taking the Weekends "Off" Why is it Bad? How to Break it? Keep consistent on weekends and if you really need a treat get a portion-controlled treat – something small but that still manages to satisfy your cravings. Even better, reward yourself with a non-food related treat like a massage or new workout gear. Of course, a treat every now and then is acceptable but if you spend your whole week eating well and then decide to use the weekend as an opportunity to splurge it won't do you any favours. It can sabotage your efforts during the week, particularly if you're trying to lose weight. 3 Having a Glass of Wine before Bedtime Why is it Bad? A standard glass of red or white wine (175ml) contains up to 160 calories which is similar to a slice of Madeira cake. These calories can add up over time especially if you're into the habit of having a glass of wine every night. How to Break it? Replace wine with a low calorie drink like tea. Or, if you really can't wave goodbye to your nightly fix then get smaller glasses. This will force you to take a smaller volume of wine each time. Not Drinking Enough Water How to Break it? Get into the habit of drinking water every time you eat and when you workout. This will make it easier for you to meet your target of the daily recommended 2 litres of water a day. Also, it is a good idea to have a water bottle with you everywhere you go so that you can drink water throughout the day. Why is it Bad? Water is vital in order to keep your body hydrated. Even slight dehydration can make a workout feel harder as well as have a negative impact on energy levels. 5 Shipping Meals When You Know You're Going to Indulge Why is it Bad? How to Break it? Not matter how well intended, starving yourself ahead of a night of indulgence is a bad idea and will most likely backfire on you and lead to overeating. Keep to your regular eating schedule. There's less of a chance of you overeating this way. Also, use exercise as a way to burn off the extra calories the following day. 6 Edting Lunch at Your Desk Why is it Bad? How to Break it? According to researchers, people who regularly eat at their desks or in the office canteen are not only more likely to be obese, they also tend to have lower levels of vitamins and high cholesterol as well. Try to use your break as an opportunity to get your body moving. Even 20 minutes of a short run or brisk walk will do wonders for your physical and mental health. 7 Overeating on the Days You Workout Why is it Bad? How to Break it? Research has shown that people tend to reward themselves with rich foods and large portions after exercising, and that they often eat back all of (if not more than) the calories they just burned. If you want to lose weight, this is not the best course of action to take. To avoid workout hunger eat nutrient-rich foods that make you feel full, such as protein, high fibre foods and foods that contain healthy fats such as nuts. 8 Gdding, Salt to Everything Why is it Bad? How to Break it? Wean yourself away from salt by using healthier alternatives such as herbs or lemon juice. If you're brave enough, cut it out entirely from your diet and in time you'll adjust and forget you ever used it. A teaspoon of table salt contains 2,300 mg of sodium, the limit healthy adults should take in for an entire day. A lot of people tend to add salt freely when cooking and this can easily bring you way over your daily recommended allowance. 5 Foods That Are Killing Your Metabolism Fruit juices Why? The vast majority of processed fruit juices are extremely high in sugar. Alternative Get the real deal by eating fruits such as strawberries, blackberries, and raspberries which are all rich in antioxidants. Avoid anything from a carton. 2 Cereal Why? Most cereals contain a high percentage of sugar and can make you feel hungrier and crave more sugar later in the day. Alternative Eat foods which are high in protein in the morning, for example, eggs or make your own granola from scratch using gluten free oats, raw nuts and Chia seeds. Potato Chips Why? According to a Harvard University Study, potato-based foods have a disproportionately large effect on how much weight we gain over time. Potato chips are the worst offenders. Alternative Try eating almonds as a healthy alternative to potato chips. Studies have shown that eating almonds support healthy metabolism as well as healthy blood pressure. Whole Grains Why? Whole grains contain gluten which can cause inflammation, starch which quickly turns to sugar and phytic acid which binds itself to minerals, preventing you from fully absorbing them. Alternative Use coconut flour in baking instead. Grtficial Sweeteners Why? Artificial sweeteners, like those you'll find in a lot of soft drinks, can stimulate your appetite and increase cravings for carbohydrates. Alternative If you take them in your coffee, swap them for naturally occurring stevia instead. The Do's and Don'ts for Healthy Eating When Dining Out DO O Check the menu before you leave home so you can find out what are the healthiest options. O Ask for water or order low-fat milk, unsweetened tea, or other drinks without added sugars. Start your meal with a salad packed with vegetables, to help control hunger and feel satisfied sooner. Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed. DON'T Be afraid to ask your server what's in the dish or how it is cooked when ordering. X Have a basket of bread before the meal. Opt for an "all you can eat" buffet, instead order something specific from the menu. Have a dessert unless there are healthy options available such as a low-fat sorbet or fruits. References www.evoke.ie/health/why-eat- ing-your-lunch-at-your-desk-can-make-you-fat-tucking-in-at-the-office-is-a-fast-track-to-obesity-say-experts/ www.evoke.ie/news/six-foods-killing-metabolism www.prevention.com/food/healthy-eating-tips/10-ways-quit-your-worst-eating-habits?s=10 www.drinkaware.co.uk/check-the-facts/what-is-alcohol/types-of-alcohol/units-and-calories-in-wine/ time.com/3341969/overeating-after-your-workout/ www.9news.com/story/life/wellness/optimum-well- ness/2013/07/18/top-7-best-and-worst-foods-for-metabolism/1869136/ www.choosemyplate.gov/healthy-eating-tips/tips-for-eating-out.html www.rd.com/health/healthy-eating/eating-out-healthy/ EVOKE.ie As it happens. We have it.