Basic rules of balanced diet

Hello dear all again,

Sorry for posting slightly later than I promised. 


So, to start I would like us to go back to the task I gave you couple weeks ago: 7 to 7.

As you remember I asked you to write 7 things you think about yourself you don't like, and then write them down again but changing them into positive ones ,next thing was to read them at loud in front of the mirror - repeat this thing for next 7 days.

If you managed?
Congratulations!!! Job well done!!!
If you didn't don't worry, try again and again until you manage.

It is important for you to complete those tasks I give you, as this is going to be your first steps for your happier future - sometimes it  takes  many trials, but the most important is to keep trying all over again until you  succeed.

The purpose of it, is to teach our minds some new routines – positive thinking.
I promise, that after you manage to do it, you will feel extremely proud of yourselves.

Remember that changes starting from the smallest steps, but ...

WE STILL NEED TO DO THEM TO ENCOURAGE NEW THINGS TO   HAPPEN TO US.




Now, I would like to go back to today's subject:

"Basic rules of balanced diet"

At the beginning I would like to clear something out:


THERE IS NO PERFECT DIET WHICH SUITS EVERYONE!!!!!


As we all are different, our bodies need different types of food, saying that I would like to point out, that there are some ground rules which can be implemented to all of us, and today I will talk about some of them.

TIP:
・ On a daily basics we should consume equal amount of food (energy) as we need to spend on to keep our bodies to work

What does it mean?

Well, if you have an office job, drive a car to work or use public transport, then at home, you spend evenings laying down on a sofa and watching TV, you will obviously spend less energy during the day, than a person who works  physically.

Do you get what I mean?

The less we move, the less we should eat, as our bodies use (burn) less energy on a daily basics.

・ We should drink at least 2  liters  of water daily (if you need more explanation why?please go back to my previous post)

・ We should drink any liquids 30 minutes before and at least 2h after each meal, as by drinking during meals we are simply diluting our digestive juices, so in result it takes more time and energy for our bodies to change food we ate into energy, so basically means, that the food will lie down undigested in our tummies for hours.

Why is it bad?

Well, let me explain it simple way:

Try to leave your food for few  hours  outside  of the fridge – how fast do you think it will get spoiled?
And now please remind yourselves, that our bodies temperature is 37'C - so I think that explains it all.

・ Fruits should be eaten as a separate meal or at least 30 minutes before meal, as fruits ferment in our tummies, causing acidity and gases, and if we mix them for example with meet – we will end up having really bad  heatburn.

・ We should take at least 3 hours break between our meals, so our bodies can digest the food we ate (without working on a new one coming).

・ Our last meal should be at least 4 hours before we go to bed, as night is the only time for our bodies to freely (with no additional stimuli) work on repairing itselves.

・ Little bit of alcohol often helps us to digest some heavier meals - hahaha -  saying that I mean small quantities.


To be able to make the right food choices, we should first learn some basics about our food:

We can divide our food into few groups:

・ Proteins
・ Carbohydrates (carbs)
・ Fats
・ Minerals
・ Witamins
・ Microelements

Proteins

“They are living organic cells, they create structure of muscles, liver, internal organs, brain...

Our bodies can produce some of them, but mostly they come from our food.

We have 2 types of proteins:

・ Animal origin  – meat, fish, cheese, eggs, diary
・ Plant origin –  soya, almonds, hazelnuts, whole grain cereal and some legumes (peas, lentil)..."

Carbohydrates

"They are also called sugars, are particals made of carbon, oxygen and hydrogen.

They are transform into glucose, which is fuel for our bodies:

・ single-carbohydrate carbohydrates
glucose (honey, fruits)
fructose (honey, fruits),
galactose (milk)

・ bicarbonate carbohydrates
sucrose (sugar beets, sugar cane)
maltose (bear, corn)
lactose (milk of mammals)

・ multi-nutrient carbohydrates
starch (wheat, corn, rice, potatoes, legumes)...”

Fats (fatty acids)

"We have 2 types of fats:

・ Animals fats – meat, fish, butter, eggs, cheese, sour cream

・ Vegetable fats – peneut oil, olives, walnuts, margarines...”


All of above information were translated for you from book:
“Eat to loose weight” by Michael Montignac

 Minerals

“Inorganic chemical compounds from the salt group.

This term often refers to salts found in nature (in living organisms, food, etc.). 

・ Mineral salts are an important component of human diet, because they fulfill a building and regulatory role. 

・ They constitute about 4-5% of the human body (the most important being sodium chloride, as well as calcium and magnesium salts)..."

Witamins

“A group of organic chemical compounds of various structure, necessary for the proper functioning of the living organism. They may be of natural origin or obtained synthetically.

The classic division of vitamins is made due to their solubility.

The vitamins are divided into water-soluble and fat-soluble:

・ Water-soluble vitamins include: 
vitamin B1 - thiamine vitamin B2 - riboflavin PP vitamin - niacin vitamin B6 - pyridoxine vitamin H - biotin Vitamin B5 - pantothenic acid folacin - folic acid, folates Vitamin B12 - cobalamin vitamin C - ascorbic acid

・ Fat-soluble vitamins include: 
Vitamin A - retinol and its pro-vitamin ß-carotene vitamin D - calciferol Vitamin E - tocopherol vitamin K – phylloquinone...”

Microelements

“Micronutrients and macronutrients - chemical elements occurring in very small (trace) amounts in plant and animal organisms. Despite their small amount, they are necessary for the proper functioning of these organisms. Deficiency or excess of these elements may lead to physiological disturbances.

 The role of minerals in systemic metabolism is wider than the role of vitamins: 

・ Mineral components are necessary in the body for building purposes (especially in bone tissue), being part of body fluids, some enzymes, high energy compounds, etc.

・ They also affect the regulation of organ and systemic functions. Taking into account only quantitative relations, it was assumed that mineral components should be divided into macro- and microelements. 

・ The macroelements include: calcium, phosphorus, magnesium, sodium, potassium, chlorine and sulfur. Some also include iron here.


 The list of micronutrients essential for nutrition include: 
・ copper, zinc, manganese, iodine, fluorine, cobalt, selenium, molybdenum, chromium..."

All above information were translated for you from webpage:
https://pl.wikipedia.org


As you can see there are lots of things we need to know and be aware of before we can call ourselves "Diet Masters".


I deliberately took so much time and effort to prepare this post, as I wanted to give you the 
power over your lifes and bodies, and the power I am talking about is  THE KNOWLEDGE.

No one should be making life choices for you, specially when it comes to the quality of your life or your health.

Please take some time to read and familiarize yourself with content of this post - for your own sake.


In my next post I will continue today's subject with more detailed explanations.



Wish you all a good evening.

Water... water... water?

Hello dears,

First of all I would like to thank to all of you for reading my blog. It means a lot to me, and that I am actually doing a good job here, saying that if you have any questions or would like me to go deeper to some subjects, please feel free to add your comments.


I hope that everyone of you read my previous post and working on introducing "positive affirmations" to your lifes - I will come back to this subject at the end of next week.

And now coming back to water subject.

• What is water?
• Why so much fuss about it?
• Is it really that necessary?
• Can it cure?

If you ever asked yourself those questions, well done - good job.
If not? don't worry I am here to ask them for you.

So what is water? H2O - and?

As you remember from my previous post, water is a main ingredient in our bodies, it's actually one of the most important forces (together with air and sun) we need to live.
Nothing and no one can live without it.

Depends on it states it can cure or harm us.
Harm, how?

We all know, that our world is being poisoned by us on many levels.
We (most of us) don't care about pollution we create, rubbish we throw away, trees we cut, animals we kill...

Remembering that, ask yourself a question:
What kind of water I drink when I open a tap and poor it to my glass?

(Lucky ones, who live in "more posh" places where water is properly cleaned).

Do you often need to clean your kettle as it's full of sediments?

Where do you think those collect once we drink them with water?

Which part of body cleanses it?

The answer is kidneys (mostly), as they are last ones which cleanses our bodies (before we getting rid of unneeded stuff).

Saying that, please remember that each part of our bodies uses water in various chemical reactions - so the worse type of water we drink the worse our bodies get.

Of course our bodies can and do fight against those unwanted things inside us, but please remember that we also live in polluted environment, eat crap food and most days spend on sofas watching movies instead of exercise, so we actually do everything we can to disturb our bodies to get clean.

Do you get what am I saying?

By drinking clear water we give a little help to our bodies, so they can focus on other tasks they have to do every day.


So what does it mean clean water?

Do you realize that water we drink is already recycled?

I mean water has been in the Earth for millions of years, and since very beginning humans were using it  almost for everything.

For example for washing our dishes, cloths, cleaning our flats etc...
Then water goes down through our pipes to the river, then in the next city is being used again as a tap water (of course previously chemically cleaned), and so on and so on...

And what about rain?

Have you ever noticed that after rain we have a clear crispy air and we just love smelling it as "smells delicious"?
Rain clears air from pollution in it, but then goes down to the ground, to the rivers, oceans and then we use it (after chemically cleansing it) as a tap water...

And how we chemically clean (recycle) water?

In almost each city there is a sewage treatment plant - which is great as we need it desperately, but also  most of times, chlorine is added to water to additionally kill  dangerous bacteria from it.

So what is wrong with chlorine?

"Chlorine is a naturally occurring element; symbol Cl, atomic number 17 on the periodic table. It's a very dangerous toxin that has many uses, from disinfecting to bleaching. In small quantities, liquid and gas forms can be poisonous.

In its gas form, chlorine is a pale green color and has a smelly odor and makes your breathing labored. In its solid form, it's more of a yellow green color. It is abundant in nature in its chloride ion form found in many of the salts that are in the earth.

Many animals, including humans need chlorine. But there is a limit to what we can physically tolerate"...
to read more please click here.

"Chlorine is used to keep our water clean by disinfecting it and killing germs. And it does a marvelous job at eliminating most pathogens from the water we drink.

But the use of this powerful chemical has a downside. According to a report from the U.S. Council of Environmental Quality, the cancer risk for people who drink chlorinated water is up to 93% higher than for those whose water does not contain chlorine.

When chlorine was first introduced to the water supply, it brought a rapid reduction in the spread of disease and other water-borne ailments. It made it easier for cities and towns to purify drinking water and to keep their residents safe.

Now, however, it seems like these advancements have come at a price. While we recognize and applaud the benefits chlorine has brought to us, it’s time we also protect ourselves from the harms of drinking chlorine – particularly because that turns out to be a pretty easy thing to do for your health and the health of your family"...

to read more please click here.

To drink or not to drink tap water? That is the question - which you need to answer for yourselves.
If you ask me? I use water filters (and changing them systematically).

What about mineral water which comes from bottles?

Yes, water we buy is good for us, either it's mineral or spring one - obviously the best one is flat without gas, but we can buy slightly sparkled which is still ok.

But we need to remember one thing:

Lack of minerals in our bodies is as dangerous as absorbing too many of them, so please make sure to take some breaks (around 2 weeks), specially when you drink water with double amount of minerals.

So what to drink then?

You can go back to filtered water or continue drinking from bottles - just remember to buy ones with no minerals added on it.

We all heard commercials about drinking up to 2 liters of water per day, yes there is a wisdom in it, but when we say water, we also mean water which comes from fruits and vegetables.

So when you count your water intake, you can also add amount of juices you drink per day.

What is important about our colorful friends?

Please make sure you drink juices with NO added sugar on them, so always read ingredients part.
Naturally accuring sugars are normal and healthy to drink, as mostly is a fructose (low GI).

TIP:
By drinking more water we can help  ourselves to loose weight, as we are helping our bodies to clean up from toxins, also by "teaching"our bodies, that we have sufficient amount of water every day, so we don't need to store excess of it.

Does it sound weird?

Well, our bodies are programmed to survive, so doesn't matter which century we live in , we are still animals and have our instincts - one of them is survival one.



Now I would like to go back to emotional part of our subject with a fantastic sentence which should be our life motto:

                                                       MY BODY IS MY TEMPLE

Understanding it's meaning: I am important, I do matter, my body is part of me and I respect it.
I am grateful for taking such a good care of me for those years, I cherish it, I feed it with food which brings me health and energy, and the most important sentence: I LOVE MYSELF COMPLETELY.

I would like you to realize that we are inseparable from our bodies - mind cannot exists without body and vice versa.

I am hoping, that you are starting to see how everything  is connected to everything.

The way we eat influences our bodies, and our bodies influence our minds and our minds influence our perception of life, and how we see our lifes influences how and what we eat ,...,

So to sum up:

If we eat crap food we look crap, fell old, chubby, powerless, angry, depressed ...
These are all negative emotions which are weighting us down and stopping us from moving on to more happy and fulfilled life.

EMOTIONS - can be friends or our worst enemies, but their are always with us.

That is why, it is so important to take care of our emotional bodies as much as our physical ones.

We need to find a peace and balance between those two, as lack of it will influence our all existence.

So as you can see now, even if you are trying to eat proper food, exercise ... - you will never be healthy and have a beautiful slim body until you start taking care of your emotional part of you as well.


Tasks I am going to be asking you to do in future posts are for your benefits, to help you understand yourself better and most of all to love and cherish  yourselves.

Some of them will be easy, some of them you will find ridiculous, but I promise - soon you will all start looking at yourself from the other angle.

In my next post I will go back to the task I asked you to fulfill in my previous post.


Thank you all for spending your time with me today.

Wish you all a pleasant day.

Why am I not letting myself to be healthy and look good???

Hello again dear all,

Because of 8th March I would like to wish all women to always have strength and believe in their inside beauty, and remember we are like wines - the older the better...

So after short break I am coming back with new "intelligent" thoughts ...

Answering the question: Why am I not letting myself to be healthy and look good???

I would like you to take few moments and read those sentences from below - be honest with yourself, if those sound familiar?... you know your next step...

• Diets are not for me, I cannot keep up with them - they never worked for me...
• I cannot do it by myself...
• I am just simply too hungry to follow them...
• When I restrict my food I am feeling anxious - it's probably my sugar level...
• What's the point? Food makes me happy...
• I don't need to listen anyone, if you don't like me, it's your problem...
• I am who I am and I love to eat, so I look how I look - bugger off...
• I hate myself, never look in the mirror, this person from the reflexion it's not me...
• I just simply can't do it...

All of those above are excuses which leads us to failure. Yes people should like us for who we are, but no one will love us if there is no love or respect inside us ...

Sounds odd? What if I tell you:

NOTHING COMES FROM OUTSIDE, EVERYTHING WE EXPERIENCE COMES FROM US...

What do I mean?

If you truly love and appreciate yourself, you just support yourself in every day life - so you wake up on time, you take shower often, you dress yourself nicely, you have a job you like and you are surround by people you love ... if you do, you're lucky, well done, you are truly a winner and you probably know it.

But some of us don't get that lucky, and I don't mean bad genes, or poor life style or even job you hate - I go deeper and dare to say, that everything happens to you, happens because you have dragged it into your life...

Saying that - blaming yourself or being angry at never helps - SO STOP IT NOW!!!!

Every single day is a good day to start your new life and to start believing in yourself - I am not saying it's going to be easy - O NO!!! but it's doable.

If you struggling with loosing your weight no matter what you do, it means that you haven't found the main cause of your problem...

You think, I am fat because I am overeating - go deeper,
Ask yourself question why am I overeating?
Because I am not happy -
Ask again why am I not happy?- because my life sucks, I feel lonely, nobody loves nor cares for me and food is only thing which makes me happy
Better, but still go deeper - why have I chosen this life, why have I chosen to feel this way? Keep going - because I wasn't love when I was a child, nobody cared for me, people were saying that I am ugly...
Go even deeper - because when I was a child I felt so small and hopeless, nobody cared for me, no one helped me when i needed it most ...

So let me say it again:YOU ARE SAFE NOW, you are not this child anymore, you are the adult who can take care and protect yourself from any harm coming to your life.

But how can I help this small scared child inside me???

I would like you to understand, that this small child will always stay with you, no matter how old you will get.

But also there will be a teenager, a 20 year old person, and a 30 and a 40 and ...

Do you get what I try to tell you?

You will always carry inside you a small child, and whatever happened to you you in the past, you will always carry it  in your heart, saying that as the adult now, You can choose to react to those memories, loose emotions form them and look at them as they were only photos in the album.

Please remember  to speak to this scared unwanted child and assure him/her - that from now on EVERYTHING is going to be alright- as YOU will take care of him/her - all you need to do is just simply stand in front of a mirror and keep repeating those words:
 EVERYTHING IS OK NOW, I WILL PROTECT YOU, YOU ARE SAFE NOW WITH ME.

You may ask yourself how long (how many days) I need to keep repeating those words?
The answer is easier than you will stand in front of your mirror and say it to yourself - I believe you, thank you for protecting me - that will be day when you are ready to start repeating new affirmations.

Some of you might ask why mirror? why saying those affirmations at loud?
Because you will be speaking to your inner child, and eyes are doors to soul, and by repeating at loud you start programming your new perception of your life; that you are safe - remember those words need to replace words you remember from childhood and we all remember how many times we heard bad things about ourselves - so that's the answer for question why?

TIP:

Positive words are 1000 times stronger than negative ones, so we will get there (to our happy fulfill lifes) quicker

I am not saying that everyone who is overweight must have gone through painful childhood, but I am trying to show you, that every problem has its' deeper cause.

For those who struggles with living healthy and happy life, please remember, that there is always a root of problem, hidden deep inside of our souls, so to be able to move on and start changing our lifes we need first sort out our emotions form the past.

In a perfect world we would all be healthy, beautiful and happy - saying that I congratulate to the ones, who are truly  happy in their lifes, well done people.

And why am I making others to go back to their childhood and deep in their souls' darkest places?

Because of EMOTIONS!!!!!!

HHHMMMM????? Say what?????

As we all know water is the most important ingredient of our diet, it gives us life, we can survive weeks without food and only days without water...

Saying that, I would like to remind you that our bodies are made up of  60% of liquids, mostly water, other percentage are bones, muscles, internal organs, veins ... (if you are hearing it for the first time, you probably already googling it on web now).

Let's say you all believe me about water, but what does it have to do with our emotions???

I would like you to see this link below, it was an experiment made up by Dr. Masaru Emoto about water, it is truly an eye opener, so please click the link below:

Please click here 

So, do you now understand what I am trying to teach you?

 To be able to loose weight we need to get rid of all negatives emotions and start thinking in more positive way, and we can only do it  by opening to changes.

So start now, loose your anger, sadness and disappointment and start living your life to the fullest.
Create new image in your head: I AM HEALTHY AND BEAUTIFUL.


To be able to do that we need to  retrain our brains and minds first.

Why are you telling us to make such an effort?

If we know what we want to change, we just simply inculcate changes it and that's it...

Well, it's not exactly as easy as it sounds, as we all have our old habits, which we celebrated for quite a some time, changing them drastically will only cause us a mess in our emotions, and will bring a temporary results (like spontaneous diets).

Habit is a mental muscle which was trained by our minds.
So to be able to change our habits and retrain ourselves to think in more healthy and positive way ,we need to start creating a new image of ourselves.

So where to start?

I would like you to make a commitment to yourself, that from now on you will start slowly implementing new habits in to your life.


First of all I would like you to grab a notebook, and for next 7 days start writing down 7 things you don't like about yourself.

Then below keep rewriting them down  but changing into positives sentences.

The last but the most difficult part is to stand up in front of your mirror and keep saying:

Past is the past, from now on I am changing the way I want to think about myself.
From now on I think about myself that .... and this is the part you keep reading those positive sentences at loud to yourselves.


I wish you good luck and let me know how did you manage?