Carbohydrates

is the macronutrient that we need in the largest amount and provides the body’s main source of energy. Carbohydrates are the major source of fuel for the body – the body can use fat or protein for fuel, but these nutrients are put to better use for building cells and tissues. In foods, carbohydrates provide flavor (such as sweetness) and structure (such as fiber in a carrot or a stalk of celery). Fiber provides bulk to the diet and assists with regularity. If we didn’t consume enough carbohydrate in the diet, it would be difficult to get through daily activities or to exercise adequately. Fiber is important in the diet to help keep the digestive tract running smoothly. And, having enough carbohydrate in the diet means that we don’t have to use dietary protein for fuel – that way, protein can be spent to build and repair tissue. Starchy foods such as potatoes, peas, corn and grain products (rice, cereal, bread, pasta, crackers, etc.) are ‘carbs’, but fruits and vegetables are also excellent sources of carbohydrate. Sugars – like table sugar, brown sugar, honey, maple syrup – are also sources of ‘simple’ carbohydrates. The healthiest carbohydrate sources are whole fruits, vegetables and whole grains like whole wheat, barley or oats, because these foods provide not only carbohydrate, but also fiber and phytonutrients for good health.

 There are two types: 

The most simple carbohydrates are sugars such as glucose, table sugar and lactose / milk sugar. Foods high in simple sugars tend to be refined and to generally contain fewer essential vitamins and minerals. They are digested and absorbed quickly by the body and so provide a fast acting source of energy. Simple carbohydrates food sources are fruit juice, yoghurt, honey, muffins and cakes.

Complex carbohydrates are digested more slowly than simple sugars. They are broken down during the digestion process to simple sugars. The time taken to break them down means they are digested and absorbed into the body more slowly. So carbohydrates are converted into glucose which provides you with energy! Surplus glucose can be stored in the muscles and live for supply of direct fuel – any further surplus is converted into fat. Complex carbohydrates food sources fruits, vegetables, wholegrain breads, cereals and pasta.

source: Herbalife

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Food view

How are you viewing your food as the enemy, friends or … because we are often receive message – our body, our looking from someone else and most the time that person had a same problem or biggest and gave to you own frustration.

Food view

Food view

Food is food, should not come with regrets – Food is any substance consumed to provide nutritional support for the body. It is usually of plant or animal origin, and contains essential nutrients, such as carbohydrates, fats, proteins, vitamins, or minerals. The substance is ingested by an organism and assimilated by the organism’s cells in an effort to produce energy, maintain life, or stimulate growth. Wikipedia Try to be realistic about your body, find your way for healthy living. Healthy eating has long been an important concern to individuals and cultures. Eating when your feel hungry, realized your emotional which and why control you eating habits. 

Eating habits

 We are have to eat and drink water everyday. 4-5 times small portions a day including snacks. 6-8 glass of water each day to keep your body hydrated. Include of fresh vegetables and fruits each day. Portion control. After your evening meal later don’t eat any more. Don’t rush when you eat.

magic wandFind your best way for healthy eating habits, please answer the question below for yourself and fit in your life.

What is it your eating habit? When are you eat? What are you eat? How big your portion? Why are you eat?

Why? When? What? How??

Why?  Why are you doing that ???  I don’t know, I am just on autopilot. If your answer similar – please try look after why are you doing 😉
When? When are you take your next step??? This is a hardest question to me, because when I thought I am ready – sometimes goes different direction, when is everything ready everything goes on right direction – I couldn’t control perfectly timing 😦
What? What are you doing??? This is none of your business 🙂 because not sure I know what I am doing or I have a personal reason and I am protect myself. I am talking about my reason who is support me = that meaning does who is don’t care about I achieve my target or not, just support me without any negative thoughts or comment.

??how?? Please don’t ask me, because when I decide what I am want and I take action – then I am on autopilot system, I forgot everything, why?? when?? what?? and a bonus HOW? Fortunately just happening.

Example:
Why are you eat?
Are you hungry or just bored, or you just miss something? Did you know when, what and how much you eat?

When are you eat?
Morning, midday, afternoon, evening, night time? When are you eat the food you just pay attention to family, friends, or when you watch at TV or reading a newspaper, or focus on your meal?

What are you eating?
Breakfast, lunch, dinner, snack … Are you eat same time each day or when it comes to your mind would eat something, or when already ill or weak from hunger
Are you eat meat, potato, rice, fruit, vegetables, sandwich, chocolate … ?

Are you drink enough water or something else a day?
Do you drink enough water? How do you keep track of how much you’re drinking? Once you determine how much water you want to drink each day, try putting that amount in a large pitcher on your kitchen counter or keep it at desk so you can sip on it as the day goes by. If you want to, you could even add a few berries or a slice of lime to put some slice in your drink.

How are you eating?
You have the time to eat or just get something quickly? Or you give a time for own self focus on what are you eat?

Healthy Eating Habits

Healthy Eating Habits


• Don’t skip breakfast!
• Eat 4-5 small portions including shakes and snacks throughout the day.
• Drink 6-8 glasses of water each day to keep your body hydrated.
• Include 6-8 servings of fresh vegetables and fruits each day.
• Reduce the amounts of bread, pasta, rice, potatoes you eat.
• Avoid foods with sugar, white flour, extra salt and saturated fat – mostly prepacked, processed meals.
• Pick fibre-rich wholegrain foods instead and eat oily fish sometimes – salmon, mackerel, sardines etc.
• Choose high quality meat and poultry.
• Eat earlier than late in the evening and don’t rush it.