-Dr. Long will make more people happy, the health education of one million dragons, Chelsea98.com.
Detoxification and fitness can not only rely on "eating" and "movement". Even with the guidance of a professional health manager, systematically formulating a personalized action plan, through food detoxification and nutritional balance, to achieve the purpose of disease detoxification and disease-free immunity is the goal of three-dimensional detoxification and fitness. Because of the three-month plan, there must be a strong framework for action, and correct guiding ideology and principles. Based on our 7-year experience summarization, it is now summarized into the following three steps for reference:
The first step is the optimal meal plan.
Scientific diet is an important reason that can really improve your health.
When formulating a meal plan, according to personal taste and the requirements of health managers, choose recipes for three meals a day and snacks between meals, and purchase a variety of related ingredients (different every week); prepare a shopping list in advance to improve For the efficiency of shopping, plan the menu and ingredients, so that you will not be in a hurry when cooking.
We usually recommend that you shop on weekends, wash vegetables, fruits, and meats separately, separate them, pack them (some types of food need to be pre-cut), and store them in the refrigerator (according to the type of ingredients and the selection time, the food is sorted and stored in the freezer or refrigerated Floor). But once a day or once a week, it’s okay. Take time to match the right foods and make professional and healthy dining choices, so as to avoid rushing to make unhealthy dietary decisions when you are hungry and tired.
Although it may seem time-consuming, you can plan a week's meals in one hour, which not only saves you time and money, but also health. Moreover, planning meals does not mean that you have to prepare all meals at home. You can buy them at takeaways or restaurants. By planning ahead, you can choose places that can provide health and nutrition information and fresh ingredients. If you have children, meal planning is also a good way to get them involved. The more your helpers help, the more they will like to eat healthy food. If a family eats together, you can save time and money, and the family will benefit the most.
The second step is to create a healthy food microenvironment.
Your food microenvironment includes all the places where you eat and snack, including at home, at work, or on the road. Your goal in creating a healthy food microenvironment is to make healthy eating a simple default choice (that is, health awareness) before you have the opportunity to make a diet plan. Our current eating environment is a challenge. There are too many fast-food restaurants and many refined foods. It is not easy to choose healthy foods. Even the most health-conscious consumers can be tempted to make unhealthy choices.
While changing our food culture, each student needs to work with health managers. You can start your own transformation from the inside to the outside by controlling your personal food microenvironment. First, this can be done through a storage room, refrigerator, office, or a bag containing healthy food. This method of least resistance is to your advantage. Every change in food structure and collocation is a small victory, it will increase your motivation to insist on choosing healthier foods.
In addition to keeping you away from high-calorie and low-nutrition foods, the other benefit of creating a healthy food microenvironment is that you will reduce the urge to eat stressful food or junk food, and you are less likely to overeating junk food. What food should you stock up? Here are some suggestions to get you started. For example, in your storage room, 100% complete whole grains, root foods, all kinds of nuts, natural plant flavors and extra virgin olive oil and so on. Store kefir yogurt, fresh fruits, fresh vegetables, and fresh eggs in your refrigerator freezer. In the freezer compartment of the refrigerator, there are all kinds of meat, fish, shrimp, and shellfish. The snacks in your pantry or office can be nuts, seeds, dried fruits, etc.
The third step is to establish an environment that supports healthy habits.
Our environment not only affects our food choices, but also affects all our habits and decisions, and has a major impact on improving health. Western culture is often referred to by researchers as obesity culture, which promotes us to become more sedentary, lack of sleep and stress through automation and technology.
In this step, I hope you will challenge yourself not only to design your food microenvironment, but also to think about your surroundings more broadly. Consider the ways you can support the habits and behaviors you want to develop. The most basic principle is to remove the obstacles in the habits that are consistent with your goals and personal vision, and then add steps to the habits that you wish to change. Of course, the support of family members is very important.
Here are some examples. If you want to drink more water, bring a carafe with you. If you want to start the day with exercise, put out your clothes and shoes for exercise the night before. To improve your sleep, set a bedtime to keep your bedroom cool, dark and quiet. If your goal is to walk more, live in a walkable neighborhood or use public transportation. To reduce stress, start with 5 minutes of meditation every day, or keep a gratitude journal within reach. These are just some methods, you can design your environment to default into healthy habits. Now, it's your turn to consider your personal vision and the changes in the micro-environment you want to achieve.
Health is a habit, and this habit can be cultivated. Health management is a process that requires constant adaptation and improvement. The process of cultivating healthy habits requires the specific guidance of professional health managers and the formation of health awareness in one's brain. And this is consciousness medicine.
Our subconscious decisions need to be shaped, just like our conscious decisions. They are also part of us. One of the reasons for the success or failure of our three-dimensional detoxification (fat reduction and weight loss + increased immunity and self-healing power) is our informed and wise choice. When applied to how we control weight and appetite, our internal signals are regulated by the hypothalamus. It is part of the brain that integrates our metabolic, cognitive and emotional brains. The hypothalamus handles most decisions outside of our consciousness. In other words, before training, most of our food choices are unthinking. We don’t use mental energy to apply what we know about healthy food choices. This means that we not only need to know how to control our weight and how to repair our immunity, we must also build our environment so that the habits we develop and many decisions we make every day are subconsciously correct.
Therefore, we must use our thinking brain to create these positive associations. We need to use our spiritual energy and resources to develop some habits that are beneficial to us when we are hungry, rushed or stressed. Recognizing the important role and power of habit is the first step to achieving goals. This means that we need to actively regulate our self-discipline and energy control.
*** Every article has been carefully written, edited and checked by Huizhou experts. Please trust the experts’ opinions and suggestions.If you have any questions, please email email@example.com ***
Huizhou Million Dragon Health Project Dr. Kyle Long, registered dietitian, registered health manager,-sincere, clear, efficient, FAH financial and health quotient education Chelsea98.com