Lifestyle: Healthy Food Swaps For A Better You

Well this year started out not so well in terms of watching what I eat or intake actually. Because although I watch what I eat no matter at home or out, I have to now watch which food pairings work best for me or my metabolism to function properly And no this is not really age related. It’s more how a person’s body works since we know being overweight is something many folks struggle with.

I’ve learned in the last year or so that, even if you diet, you may not lose the weight you hope because it comes down to individual metabolism and/or digestive processing. So if a diet works for one person, it may not do so well for another.

I always go back to researching how I can eat healthy, and eat the right foods, not only to lose or maintain my weight, but also feel healthy in the belly.  There are many places that can help individuals obtain their goals, and  then there are the self-help sites online that can help guide those aiming to achieve healthy eating habits on their own.  Here’s what I’ve discovered for my concerns – swapping foods that help flatten your belly in a week + exercise = a healthier me.

Put all of these ideas into effect right now, and you should be flatter, sexier, and fitting comfortably into your clothes in less than a week. (Repeat after us: No more dieting. Ever. Instead, learn how to eat clean—with zero deprivation!—and watch the pounds drop off, with Your Metabolism Makeover.)

After keeping a diary for a month, I discovered what I’ve been doing wrong. (Of course the holidays fueled my wrong doings/eating too much of nothing that is good for me) So now I am going to try the following:

  • Adding bran/fiber to my diet – apparently cereal that contained both insoluble fiber (from bran) and gel-like soluble fiber (from psyllium) work best in getting the best fiber in my diet and  eating ⅓ cup Kellogg’s All-Bran Bran Buds each day is what’s suggested.
  • Salt a huge culprit – suggestion stop adding salt at the table, and avoid foods with too much salt while eating out. Which is where I’ve realized my problems started – too much eating out over the holidays.
  • Add potassium rich foods and slow down on the supplements – which I have been doing wrong also -taking supplements instead of eating potatoes or bananas.  “Apparently supplements  can cause potassium to build up in your body and potentially lead to abnormal heart rhythms and even heart attack, especially in people with kidney or heart problems, says Leslie Bonci, RD, MPH, chief nutrition officer at Come Ready Nutrition. (source). Suggested: 1 medium baked potato with skin, 1 medium banana, 1 medium papaya, ½ cup steamed edamame, ½ cup tomato sauce, ½ cup cooked spinach, 1 medium orange
  • Subtract: Sugar alcohols  (source
    Why It Beats Bloat: We don’t completely digest these low-cal sweeteners (found in flavored waters and low-carb, diabetic, and sugar-free foods). Bacteria in the large intestine ferment them, causing gas and even diarrhea.
    Good Strategy: Check food labels to help avoid them; common ones are sorbitol, mannitol, xylitol, and lacitol.
  • Simply said, add Water- “Women who don’t drink sufficient fluids can get that blown-up belly feeling, despite all their other efforts to get rid of it,” warns Bonci.
  • Subtract: Candy and soda (source)
    Why It Beats Bloat: Once air from any source reaches your digestive system, you experience it as gas and a distended belly. Eating or drinking quickly, sipping through a straw, sucking on hard candy, and chewing gum can make you swallow air.
    Good Strategies: “When eating, chew slowly with your mouth closed,” says Bonci. Trade carbonated drinks for flat ones, such as juice or water, and lose the gum and candies.
  • Adding Probiotic (yogurt) as we’ve been told is good for stomach issues – the good source helps with flattening the stomach – although this one has had an adverse affect on me. So I am going to pass this one up.
  • Subtract: Raw produce
    Why It Beats Bloat: Fresh fruits and vegetables are healthy, but they’re also high-volume foods that take up room in your stomach, distending it.
    Good Strategies: Spread fresh produce consumption over the day, so at any sitting you’re not eating more than one-third of the recommended daily total of 4½ cups. You can also shrink produce by cooking it, creating a more compact serving, Bonci says.

{source for the suggestions}

Now although these are very helpful and the simple suggestions are offered up in most any article we read, and even doctors seem to repeat the same plan during an annual checkup. it can take a chunk of discipline to follow these most basic methods, for me 7 out of 8 to become the healthier version of myself.

But I am committed to try these methods for 30-days and see where I stand. In the meantime please share your experiences with the suggestions or efforts or if anything else you recommend. I’m all ears.

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Everyone is entitled to an opinion, it’s what you do with it that counts the most. I choose to share the beauty of what the world offers to maintain a positive outlook and live a fulfilling life. That's my take.

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