Accept Your Body and Learn to Have a Positive Self Image
Because thin females and muscular males are seen as the ideal in our society and because we have come to believe that body size and shape are totally under a person's control, most people enter diet and exercise programs with unrealistic goals and expectations.
If you continually strive to achieve a socially imposed ideal, you will never be free of your insecurities or your self-consciousness. You must truly realize and then learn to accept that we are not all meant to be fashion-model size.
Our body size and structure reflects not only our eating and exercise habits but also our genetics. The role this latter factor plays in determining weight seems to vary greatly between individuals. We are all born with a certain body type inherited from our parents. Although hardly anyone is a pure body type, there are three different applicable categories: ectomorphs, mesomorphs, and endomorphs.
Characteristically, ectomorphs have a light build with slight muscular development. They are usually tall and thin with small frames and narrow hips and shoulders.
Mesomorphs have a husky, muscular build. They often have broad shoulders, and their weight is concentrated in the upper body, making them look compact or stocky.
Endomorphs are characterized by a heavy, rounded build with shoulders usually narrower than their hips. They have a round, soft appearance and are more often overweight or obese.
When we understand and appreciate our bodies, we are able to work with them, not against them. Although many of us are a combination of two body types, we cannot become what we are not. However, everyone can improve their appearance and their health and performance levels by implementing the principles of a safe and effective eating and exercise program.
Even if you have a genetic predisposition to being overweight, the way you live is what ultimately determines whether you become fat. Genes clearly play a role, but they certainly don't determine what you're going to have for dinner or how often you exercise. Chances are if you're living an unhealthy lifestyle, you'll become fat and unhealthy.
All of us can't be thin. But every single one of us can be healthy. By focusing on what you're eating and how much you're exercising, you'll be able to achieve optimum health and fitness, even though you may not achieve society's ideal of thinness. Accepting yourself does not mean that you're hopeless and that it's okay to do nothing. It means that you feel good and care about yourself, and that you want to be the very best you can be, regardless of your genetics, regardless of society's standards.
To achieve this level of optimum wellness, you must have a positive self image. This means that your feelings about your body are not influenced by events in your daily life. For many people, life's problems are projected onto their body. "If only I were thinner--or more muscular, I would have made the team, gotten the job, been chosen. . . . If only I were thinner--or more muscular, I could meet more people, find the right guy/girl, be happy." This self-defeating habit is reinforced by the images we see in advertising; your body becomes an easy target for everything wrong in your life.
When you have a positive self-image, you value and respect your body; you are also more likely to feel good about living a healthy lifestyle.
No matter how much genetics predetermines how you store and lose fat, the body you've been given will still respond positively to being appreciated and treated well. Focusing on fun physical activity and eating healthy foods will help you feel good whatever your size. Developing a healthy, positive image of yourself is the first critical factor in your fitness success. Having a strong sense of self-worth provides the basis for making rational and affirming decisions about your health. Good luck, stay positive, and enjoy all the wonderful benefits of a healthy, active lifestyle!
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Showing posts with label Eating Tips. Show all posts
Showing posts with label Eating Tips. Show all posts
Holiday Eating Tips
Holiday Eating Tips
For many people, holidays and family get togethers are a time for celebration. These celebrations often involve foods that are high in fat, sugar and calories - and short on nutrition.
With a few minor changes however, special occasion foods can be both delicious and nutritious.
Eat, Drink, and be Healthy!
Dairy Products
Many holiday foods include dairy products. Enjoy these foods during your celebrations, but use skimmed milk and other 'low' or 'no' fat dairy products in your recipes whenever possible.
Look for the growing assortment of low fat cheeses, cheese slices and cheese spreads that are now available in your grocery store. For example, use light or ultra-light cream cheese or cheddar cheese with only 7% fat.
If you use spreads or other products that are high in fat, such as butter, mayonnaise, sour cream, spread them very thinly or use only a small amount.
Meat Dishes
Choose leaner cuts of meat for your holiday gatherings whenever possible. As a general rule, white meat is leaner than dark meat - so choose the breast meat of a chicken or turkey rather than the drumstick.
Ways to lean out your meat choices:
trim the visible fat off of meats.
remove skin from poultry.
choose fish more often. Cold water fatty fish such as tuna and salmon have 'heart healthy' types of fat in them.
prepare meats in ways that reduce the fat content, like broiling, stewing, or baking.
drain the excess fat off of meats after cooking.
cook meats on a rack so fat can drip away.
cool soups, gravies, stews, etc. before serving and then remove the hardened fat that has collected at the top.
use vegetable cooking sprays to prevent foods from sticking.
when preparing a roast, baste with low fat broth instead of the drippings from the pan.
Vegetables
Fortunately, most vegetables contain little or no fat. It is what we add to the vegetables that increase their fat content.
Avoid smothering your vegetables with thick creamy sauces or butter. Potatoes, for example, contain no fat. They also contain very little salt and are good sources of Vitamins B and C and potassium. Potato skins are a good source of fibre (fibre may help lower cholesterol levels, and reduce the risk of colon cancer). Try leaving the skins on the potatoes when you mash them. When mashing potatoes, rather than adding butter or sour cream, try whipping the potatoes with skim or 1% milk or low / no fat sour cream or yogurt.
Feel free to include two or three vegetables with your meal as long as they have been prepared with little or no fat. This can often be done by steaming, baking or cooking them in the microwave. Flavor can be added by using seasonings such as spices and herbs.
When choosing vegetables, pick the ones that are the darkest in color to ensure maximum nutrition. Dark green vegetables (such as broccoli) and bright orange vegetables (such as carrots and sweet potatoes) are high in the antioxidant vitamins, folic acid and fibre. Antioxidants (as Vitamins A, C, and E) can be protective agents against heart disease and cancer. Folic acid may play a role in helping to reduce the risk of heart attacks and stroke.
Salads are a great addition to any holiday meal. Be sure to choose a low fat dressing or ask your host to let you add your own so that you can control the amount.
Stuffing
If you have stuffing with your meat dish and the recipe calls for meat or giblets, replace half of the meat with dried fruits such as cranberries, raisins or apricots. This turns an everyday recipe into a colorful and seasonal dish.
Rather than cooking stuffing inside of poultry or a roast, cook the stuffing in a casserole dish or aluminum foil in the oven. This will reduce the amount of fat in the stuffing considerably.
Gravy
Making gravy from a low fat broth rather than the drippings from poultry or a roast is a good way to reduce fat. If your gravy recipe calls for milk, make sure to use skim milk.
If you choose to use drippings for your gravy, pour or skim the fat off the top of the drippings before using. This can be done easily by letting the drippings get cold and, when the fat has become hard, take it off with a spoon. Or, when the drippings are cool, you can also add ice cubes, to which the fat will stick. Remove the ice cubes before making the gravy.
Cranberry Sauce
Cranberries are an excellent source of Vitamin C. Unfortunately much of the Vitamin C content is lost in the canning process. Luckily homemade cranberry sauce is easy to prepare and the nutrients are retained. Try using cranberry sauce on your turkey instead of gravy.
When making cranberry sauce, add sugar after cooking the cranberries to maintain the tenderness of the skin. You may also want to substitute some artificial sweetener for some of the sugar in your cranberry sauce recipe.
Dessert
Dinner may be very filling, but what is a holiday feast without eating dessert?
Try to make 'wise' dessert choices rather than deny yourself, have a smaller portion and savor every mouthful.
Here are some healthy suggestions:
Angel food cake contains little or no fat and can make a great dessert when served with fruits such as strawberries, raspberries or a fresh fruit salad.
When making pumpkin pie – use evaporated skim milk and top with low fat or fat free ice cream or frozen yogurt. Also try our "crustless pumpkin pie"
Mix applesauce with mincemeat to reduce the amount of fat and serve with frozen low fat or fat free yogurt.
When you have choices, opt for desserts that are lower in fat and sugar. For example, if faced with a plate of cookies, you may decide to choose the sugar cookies or gingerbread cookies over shortbread cookies as they tend to be lower in fat.
Beverages
Mulled cider or our lowfat eggnog are a good alternative to high fat eggnog. If you choose to have egg nog, have a smaller amount and dilute it with skim milk or use low fat or fat free egg nog.
Diet carbonated sodas can make a very festive drink when added to your favorite fruit juice -- try cranberry or grape juice with soda.
Nonalcoholic or de-alcoholized wines are improving all the time and make a great alternative for the holidays.
By following these eating tips during the holidays, you are sure to avoid gaining 'too much' weight due to unhealthy food choices. Remember to enjoy yourself, and family. You can always sweat a couple pounds After the Holidays.
For many people, holidays and family get togethers are a time for celebration. These celebrations often involve foods that are high in fat, sugar and calories - and short on nutrition.
With a few minor changes however, special occasion foods can be both delicious and nutritious.
Eat, Drink, and be Healthy!
Dairy Products
Many holiday foods include dairy products. Enjoy these foods during your celebrations, but use skimmed milk and other 'low' or 'no' fat dairy products in your recipes whenever possible.
Look for the growing assortment of low fat cheeses, cheese slices and cheese spreads that are now available in your grocery store. For example, use light or ultra-light cream cheese or cheddar cheese with only 7% fat.
If you use spreads or other products that are high in fat, such as butter, mayonnaise, sour cream, spread them very thinly or use only a small amount.
Meat Dishes
Choose leaner cuts of meat for your holiday gatherings whenever possible. As a general rule, white meat is leaner than dark meat - so choose the breast meat of a chicken or turkey rather than the drumstick.
Ways to lean out your meat choices:
trim the visible fat off of meats.
remove skin from poultry.
choose fish more often. Cold water fatty fish such as tuna and salmon have 'heart healthy' types of fat in them.
prepare meats in ways that reduce the fat content, like broiling, stewing, or baking.
drain the excess fat off of meats after cooking.
cook meats on a rack so fat can drip away.
cool soups, gravies, stews, etc. before serving and then remove the hardened fat that has collected at the top.
use vegetable cooking sprays to prevent foods from sticking.
when preparing a roast, baste with low fat broth instead of the drippings from the pan.
Vegetables
Fortunately, most vegetables contain little or no fat. It is what we add to the vegetables that increase their fat content.
Avoid smothering your vegetables with thick creamy sauces or butter. Potatoes, for example, contain no fat. They also contain very little salt and are good sources of Vitamins B and C and potassium. Potato skins are a good source of fibre (fibre may help lower cholesterol levels, and reduce the risk of colon cancer). Try leaving the skins on the potatoes when you mash them. When mashing potatoes, rather than adding butter or sour cream, try whipping the potatoes with skim or 1% milk or low / no fat sour cream or yogurt.
Feel free to include two or three vegetables with your meal as long as they have been prepared with little or no fat. This can often be done by steaming, baking or cooking them in the microwave. Flavor can be added by using seasonings such as spices and herbs.
When choosing vegetables, pick the ones that are the darkest in color to ensure maximum nutrition. Dark green vegetables (such as broccoli) and bright orange vegetables (such as carrots and sweet potatoes) are high in the antioxidant vitamins, folic acid and fibre. Antioxidants (as Vitamins A, C, and E) can be protective agents against heart disease and cancer. Folic acid may play a role in helping to reduce the risk of heart attacks and stroke.
Salads are a great addition to any holiday meal. Be sure to choose a low fat dressing or ask your host to let you add your own so that you can control the amount.
Stuffing
If you have stuffing with your meat dish and the recipe calls for meat or giblets, replace half of the meat with dried fruits such as cranberries, raisins or apricots. This turns an everyday recipe into a colorful and seasonal dish.
Rather than cooking stuffing inside of poultry or a roast, cook the stuffing in a casserole dish or aluminum foil in the oven. This will reduce the amount of fat in the stuffing considerably.
Gravy
Making gravy from a low fat broth rather than the drippings from poultry or a roast is a good way to reduce fat. If your gravy recipe calls for milk, make sure to use skim milk.
If you choose to use drippings for your gravy, pour or skim the fat off the top of the drippings before using. This can be done easily by letting the drippings get cold and, when the fat has become hard, take it off with a spoon. Or, when the drippings are cool, you can also add ice cubes, to which the fat will stick. Remove the ice cubes before making the gravy.
Cranberry Sauce
Cranberries are an excellent source of Vitamin C. Unfortunately much of the Vitamin C content is lost in the canning process. Luckily homemade cranberry sauce is easy to prepare and the nutrients are retained. Try using cranberry sauce on your turkey instead of gravy.
When making cranberry sauce, add sugar after cooking the cranberries to maintain the tenderness of the skin. You may also want to substitute some artificial sweetener for some of the sugar in your cranberry sauce recipe.
Dessert
Dinner may be very filling, but what is a holiday feast without eating dessert?
Try to make 'wise' dessert choices rather than deny yourself, have a smaller portion and savor every mouthful.
Here are some healthy suggestions:
Angel food cake contains little or no fat and can make a great dessert when served with fruits such as strawberries, raspberries or a fresh fruit salad.
When making pumpkin pie – use evaporated skim milk and top with low fat or fat free ice cream or frozen yogurt. Also try our "crustless pumpkin pie"
Mix applesauce with mincemeat to reduce the amount of fat and serve with frozen low fat or fat free yogurt.
When you have choices, opt for desserts that are lower in fat and sugar. For example, if faced with a plate of cookies, you may decide to choose the sugar cookies or gingerbread cookies over shortbread cookies as they tend to be lower in fat.
Beverages
Mulled cider or our lowfat eggnog are a good alternative to high fat eggnog. If you choose to have egg nog, have a smaller amount and dilute it with skim milk or use low fat or fat free egg nog.
Diet carbonated sodas can make a very festive drink when added to your favorite fruit juice -- try cranberry or grape juice with soda.
Nonalcoholic or de-alcoholized wines are improving all the time and make a great alternative for the holidays.
By following these eating tips during the holidays, you are sure to avoid gaining 'too much' weight due to unhealthy food choices. Remember to enjoy yourself, and family. You can always sweat a couple pounds After the Holidays.
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