New Year’s resolution
Who doesn’t do it? Unfortunately, in the middle of January we forget about our ambitious plans and come back to our old habits, but it mustn't be rule!It’s not worth laying down unrealistic goals, much better is to take small steps method. We want to encourage you for changing your diet in this way, which can give you huge profits and make the upcoming year healthier and full of energy. Let’s try to put a plan into operation. You don’t have to put all of them at once, you may just as well choose some of them. All you have to do is just trust us. You will never regret!
1.Don’t hurry
We won’t persuade you to change your life drastically. Talking about meals we want to show you cautious plan. Try to relax and relish your meals, don’t read and watch TV while eating. Chew every bite calmly. The slower you eat the less you consume. Equally essential is aesthetic frame for meals. Charming tableware colourful napkins and flowers will surly make your meals more pleasant.
2.I’ll put fruit and vegetables in the visible places.
Eat 5 portions of fruit and vegetables everyday. I suppose that you have heard this advice but do you apply it? I bet you don’t…unluckily, it happens in many cases, but there is a way we can help you. Try to put fruit and vegetables in some visible places, expose them and than eat them . It’s a good moment to follow this advice because citrus fruit are delicious and smell really nice.
3.I’ll find a moment for breakfast.
Please trust us, it’s really worth doing it. Breakfast is indispensable energy shot for a whole day. Regular breakfast eating boost organism’s immunity, make physical and mental work easier.
If you don’t feel hunger in the morning, try to get up a little bit earlier, your digestion tract (as your brain) need some time for awake.
4.I’ll do the cleaning
You have just done the cleaning before the Christmas but we don’t mean this kind of cleaning. Please look into your kitchen cabinets. And what did you find? Candy? Cookies with chocolate? We won’t hide the truth, the best way to resist the temptation is to get rid of them. The problem starts during shopping because it's very important what you put into the trolley. If you choose the right thing is much more easier, because if you are hungry you keep a handy snack. And if there is no candies you may eat an apple. Talking about shopping…
5.I won' t starve before shopping
If you feel hunger and if you are going to buy food be sure that your basket will contain much more unhealthy products. It much easier to be induced to buy unhealthy, high-caloric snacks (like crisps, crackers, salt sticks) when you stomach is rumbling.
6. I won't deny myself anything
It's good advice, however it sound strange! Forbidden fruit has the best taste. This fact makes all wonder diets useless, just think how long you will be able to eat the same cabbage soup, not so long...the heart of the matter sticks in the moderation . Actually we should eat everything in proper amounts. Do you know the setpiont rule 90/10? It sets up that 90 per cent of eaten stuff should be healthy and remaining 10 per cent should be threaten as venial sins. What do you think about that?
7. I'll care about my man
Please don't rebel! We absolutely know that you do everything for your loved one, but is his belly still flat? Remember that overweight is very dangerous for men and can drastically increase the risk of heart disease and type II diabetes . It's really important. Just try to change your cuisine and watch the effects.
8. I won't lie ....myself
Your scale shows more and more, and you don't know why? You don't eat so much. Is it really truth? What with that pack of peanut crisps, which you have eaten during soap? A glass of coke – oh you have forgotten about that? Unfortunately we have tendency to eat huge amounts of high caloric snacks without noticing. Drinks are also treated as something minor. From now on try to focus on stuffs you are eating before main meal, because it's possible that this food makes you fat.
9. I' ll choose smaller portions
You can't avoid eating outdoors. From time to time people eat at restaurants. It not tragedy, but really restaurant meals can be very caloric and poor in nutrients. Fortunately, most of the restaurants serves smaller portions of meals. But it doesn't excuse you from remembering that you don't have to eat everything!
10. I'll read the label before I buy.
Putting labels with nutritional informations is an obligation for food producers. They have to give information about components' amounts so we can know how many calories, fats, carbohydrates and proteins the product contains. It very helpful if you want to avoid products unfavorable for health and silhouette.
We won’t persuade you to change your life drastically. Talking about meals we want to show you cautious plan. Try to relax and relish your meals, don’t read and watch TV while eating. Chew every bite calmly. The slower you eat the less you consume. Equally essential is aesthetic frame for meals. Charming tableware colourful napkins and flowers will surly make your meals more pleasant.
2.I’ll put fruit and vegetables in the visible places.
Eat 5 portions of fruit and vegetables everyday. I suppose that you have heard this advice but do you apply it? I bet you don’t…unluckily, it happens in many cases, but there is a way we can help you. Try to put fruit and vegetables in some visible places, expose them and than eat them . It’s a good moment to follow this advice because citrus fruit are delicious and smell really nice.
3.I’ll find a moment for breakfast.
Please trust us, it’s really worth doing it. Breakfast is indispensable energy shot for a whole day. Regular breakfast eating boost organism’s immunity, make physical and mental work easier.
If you don’t feel hunger in the morning, try to get up a little bit earlier, your digestion tract (as your brain) need some time for awake.
4.I’ll do the cleaning
You have just done the cleaning before the Christmas but we don’t mean this kind of cleaning. Please look into your kitchen cabinets. And what did you find? Candy? Cookies with chocolate? We won’t hide the truth, the best way to resist the temptation is to get rid of them. The problem starts during shopping because it's very important what you put into the trolley. If you choose the right thing is much more easier, because if you are hungry you keep a handy snack. And if there is no candies you may eat an apple. Talking about shopping…
5.I won' t starve before shopping
If you feel hunger and if you are going to buy food be sure that your basket will contain much more unhealthy products. It much easier to be induced to buy unhealthy, high-caloric snacks (like crisps, crackers, salt sticks) when you stomach is rumbling.
6. I won't deny myself anything
It's good advice, however it sound strange! Forbidden fruit has the best taste. This fact makes all wonder diets useless, just think how long you will be able to eat the same cabbage soup, not so long...the heart of the matter sticks in the moderation . Actually we should eat everything in proper amounts. Do you know the setpiont rule 90/10? It sets up that 90 per cent of eaten stuff should be healthy and remaining 10 per cent should be threaten as venial sins. What do you think about that?
7. I'll care about my man
Please don't rebel! We absolutely know that you do everything for your loved one, but is his belly still flat? Remember that overweight is very dangerous for men and can drastically increase the risk of heart disease and type II diabetes . It's really important. Just try to change your cuisine and watch the effects.
8. I won't lie ....myself
Your scale shows more and more, and you don't know why? You don't eat so much. Is it really truth? What with that pack of peanut crisps, which you have eaten during soap? A glass of coke – oh you have forgotten about that? Unfortunately we have tendency to eat huge amounts of high caloric snacks without noticing. Drinks are also treated as something minor. From now on try to focus on stuffs you are eating before main meal, because it's possible that this food makes you fat.
9. I' ll choose smaller portions
You can't avoid eating outdoors. From time to time people eat at restaurants. It not tragedy, but really restaurant meals can be very caloric and poor in nutrients. Fortunately, most of the restaurants serves smaller portions of meals. But it doesn't excuse you from remembering that you don't have to eat everything!
10. I'll read the label before I buy.
Putting labels with nutritional informations is an obligation for food producers. They have to give information about components' amounts so we can know how many calories, fats, carbohydrates and proteins the product contains. It very helpful if you want to avoid products unfavorable for health and silhouette.
Eye friendly diet
Is your computer a friend or an enemy of yours? Friend at work – because we're not able to handle anything without it. From the other hand – during hours of work – an enemy of your eyes. How to bring these two things together?Working with a computer is a standard nowadays, so you can't get rid of it. But always you can find a solution to soothe the negative influence. One of the best solutions is a proper nutrition.
Eating products which protects the eyes and good occupational safety is the best way to assure a comfortable day. It is worth to change our nutrition habits to protect the eyesight and favor our health.
To the principles that have eye-protective effect we include beta-carotene which is converted by our organism into vitamin A and carotenoids such as: lutein and zeoxanthin, vitamin C, vitamin B, vitamin E and zinc.
For people working in front of monitor in air-conditioned office space a properly composed diet is very crucial element of healthy living. We should change our nutritional habits. For better protection of our eyes we should eat at least 2-3 servings of fresh fruits. 1 serving is for example 1 large pear or 1 small bunch of grapes. Yellow and orange fruits such as apricots, mango, peaches, oranges and tangerines are the best sources of eye-friendly components. Their also rich in vitamin C, which protects our blood vessels and carotenoids – lutein and zeoxanthin, components which builds macula lutea (yellow spot) – a part of human eye, it enables a proper vision.
These components are also a very strong antioxidants – they protects our eyes from free radicals.
Better absorption of lutein and zeaxanthin is determined with addition of small amounts of fat in the diet and proper preparation of meals.
We must remember that smoking cigarettes, overweight and obesity decreases concentration of these beneficial elements.
For the best protection of our eye-sight we should eat additionally 3-4 servings of fresh or boiled vegetables, especially dark green, leaf vegetables such as spinach, cabbage, germs, green pea, broccoli, celery, lettuce and zucchini.
These vegetables are the richest source of lutein and vitamin C.
To give our organism a shot of beta-carotene we should tap into carrots and pumpkins. Eggs and liver are very good source of vitamin A which protects retina against degenerative changes. Properly composed diet should also include 5-6 servings of cereal. By 1 serving I mean 1 slice of bread, 1/2 roll or 1/2 glass of groats/macaroni. Products such as buckwheat groats, graham bread, wholemeal bread, wholemeal macaroni, brown rice are the best for our vision. These products are very good source of B-group vitamins.
Additionally eye-friendly diet should comply 3-4 servings of dairy products, for example: buttermilk, milk, yogurt, cottage cheese. Dairy products are rich in vitamin B2, which protects against conjunctiva inflammation.
1-2 servings of meat or fish and 2-3 tablespoons of good quality vegetable oils rich in vitamin E (such as olive oil, sunflower oil) are also very important. Fish are rich in omega-3 fatty acids which are beneficial not just for our eyes.
Nuts, legumes and frutti di mare are the richness of zinc - very precious for vision.
We must remember that improper nutrition, wrong occupational health and alcohol abuse are the risk factors of eyes disorders. Proper nutrition is not only a prophylaxis but also the way of treatment. If you'll take care of your day-to-day diet and comply to aforesaid tips, you'll improve your health and protect your eyes from harmful influence of “office environment:. Remember: you have only one pair of eyes, so it is worth to take good care of them!
Joanna Wielowska
SetPoint Dietitian Center
Eating products which protects the eyes and good occupational safety is the best way to assure a comfortable day. It is worth to change our nutrition habits to protect the eyesight and favor our health.
To the principles that have eye-protective effect we include beta-carotene which is converted by our organism into vitamin A and carotenoids such as: lutein and zeoxanthin, vitamin C, vitamin B, vitamin E and zinc.
For people working in front of monitor in air-conditioned office space a properly composed diet is very crucial element of healthy living. We should change our nutritional habits. For better protection of our eyes we should eat at least 2-3 servings of fresh fruits. 1 serving is for example 1 large pear or 1 small bunch of grapes. Yellow and orange fruits such as apricots, mango, peaches, oranges and tangerines are the best sources of eye-friendly components. Their also rich in vitamin C, which protects our blood vessels and carotenoids – lutein and zeoxanthin, components which builds macula lutea (yellow spot) – a part of human eye, it enables a proper vision.
These components are also a very strong antioxidants – they protects our eyes from free radicals.
Better absorption of lutein and zeaxanthin is determined with addition of small amounts of fat in the diet and proper preparation of meals.
We must remember that smoking cigarettes, overweight and obesity decreases concentration of these beneficial elements.
For the best protection of our eye-sight we should eat additionally 3-4 servings of fresh or boiled vegetables, especially dark green, leaf vegetables such as spinach, cabbage, germs, green pea, broccoli, celery, lettuce and zucchini.
These vegetables are the richest source of lutein and vitamin C.
To give our organism a shot of beta-carotene we should tap into carrots and pumpkins. Eggs and liver are very good source of vitamin A which protects retina against degenerative changes. Properly composed diet should also include 5-6 servings of cereal. By 1 serving I mean 1 slice of bread, 1/2 roll or 1/2 glass of groats/macaroni. Products such as buckwheat groats, graham bread, wholemeal bread, wholemeal macaroni, brown rice are the best for our vision. These products are very good source of B-group vitamins.
Additionally eye-friendly diet should comply 3-4 servings of dairy products, for example: buttermilk, milk, yogurt, cottage cheese. Dairy products are rich in vitamin B2, which protects against conjunctiva inflammation.
1-2 servings of meat or fish and 2-3 tablespoons of good quality vegetable oils rich in vitamin E (such as olive oil, sunflower oil) are also very important. Fish are rich in omega-3 fatty acids which are beneficial not just for our eyes.
Nuts, legumes and frutti di mare are the richness of zinc - very precious for vision.
We must remember that improper nutrition, wrong occupational health and alcohol abuse are the risk factors of eyes disorders. Proper nutrition is not only a prophylaxis but also the way of treatment. If you'll take care of your day-to-day diet and comply to aforesaid tips, you'll improve your health and protect your eyes from harmful influence of “office environment:. Remember: you have only one pair of eyes, so it is worth to take good care of them!
Joanna Wielowska
SetPoint Dietitian Center
