Category Archives: Eating Habits

Creating lasting change in your life by substituting good habits for bad habits.

Part 2: How to Change Bad Habits, by Substitution – FOOD

In Part 1, we covered the SELF-TALK aspect of how you can change bad habits via substitution. Today we cover food, something we all must do, but sometimes abuse. Weight gain and unhealthy practices can be remedied. Using substitution to change bad eating habits into ways that can help people lose weight, or become healthier, is a snap!

Compare these two scenarios:

Scenario 1: Cut sugar completely out of your diet. Seriously, cut it out altogether. Then you go to the grocery store and see a cheesecake in the deli that is calling your name, but you *have* to resist it, because after all, your new goal is before you… but… that cheesecake… Oh My God! It looks sooooo good! Just a bite… you buy it and later eat not just one, but TWO pieces!

Scenario 2: Substitute all purchased ready-to-eat sweets/junk food with something healthy and homemade. If you see a cheesecake in the grocery store, purchase the ingredients to make a healthier alternative. Use stevia or Splenda or another natural sweetener with a diabetic recipe for cheesecake (believe it or not, some of these can taste delicious!). Enjoy a piece, and remember to drink water with it so you don’t overeat!

Avoid tee-totaling: abstinence rarely works to change bad habits

Total avoidance and tee-totaling is like abstinence… it rarely works unless you have a super strong will that is made of iron. Most people do not. Substitution, as you see, is a more forgiving way to change bad eating habits, because it helps you develop new habits to REPLACE them.

Replacement is substitution. That way, you are not feeling left out while everyone else is eating things. After a while of this, you will find your diet is more fulfilling, and you can change bad eating habits into better ones.

Some people have migraines or pain associated with their diet, due to unrealized food allergies, or similar. Consider substitution in this area as well by reading Julie Daniluk’s book: Meals that Heal Inflammation: Embrace Healthy Living and Eliminate Pain, One Meal at a Time.

If health is your goal, consider this book for great substitution diet ideas – Susan Smith Jones’ book: Health Bliss: 50 Revitalizing NatureFoods & Lifestyle Choices to Promote Vibrant Health

Substitution of new in place of the old can help us change bad eating habits

Substitution is great for things like losing weight or becoming healthier, where we can choose wiser choices like substituting smaller plates for larger ones, eating brown rice instead of white rice, whole wheat flour instead of white flour, natural sweeteners like agave nectar or stevia instead of white sugar, fruit instead of desserts, or raw vegetables instead  of lifeless-overcooked ones where the vitamins have been boiled out of them.

This way we can feel we are getting something and not denied the delicacies and wonderful enjoyments of the world. We can easily change bad habits of eating junk food by substituting fruit, and vegetable snacks for chips, candy, or soda pop.

For people wanting to eat healthy, or even a raw food diet, by substituting raw foods for junk food, consider Jenny Ross’ book: Raw Basics.

See Part 3: How to Change Bad Habits, by Substitution – EMOTIONAL ISSUES

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The author of this story is a freelance contributor to National Nutraceuticals’ online news portals, such as Amino Acid Information Center at http://www.aminoacidinformation.com and http://www.medicinalmushroominfo.com, as well as http://www.todayswordofwisdom.com and http://www.vancouverhealthnews.ca (most of these articles are posted in multiple locations with permission).

2015 copyright Sharon Buydens

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Part 3: How to Change Bad Habits, by Substitution – EMOTIONAL ISSUES

In Part 1 (SELF-TALK), and in Part 2 (FOOD), we covered how to deal with these issues via the concept of substitution—substituting one thing for another in order to change bad emotional habits into good habits. In this last part of the series we will discuss emotional issues.

So how does one substitute emotional issues? Instead of trying to deny your feelings, or emotional state, or call a duck a platypus, or vice versa, you can deal with them honestly, and directly. Admit if you have a problem. Talk about it with a professional, trusted friend, or family member.

Next simply find alternatives—substitutions—to the BEHAVIORS that have been getting you into trouble, so you can develop new habits that will change bad emotional habits already wreaking havoc in your life.

Substitution to change bad emotional habits/issues and other problems too

Substitution is better than quitting something “cold turkey” because it joins us with SOMETHING rather than the feeling that we are left with NOTHING.

Many addictions, whether it is caffeine or smoking or overeating, can be solved by substitution. For instance, smokers often substitute food (or vaping in excess, because of the hand-to-mouth connection) when they try to quit smoking, and wind up gaining weight; but it does not have to be this way.

Substitution to change bad emotional habits into new ones can work by utilizing the opposition principle… just start focusing on doing the opposite if there is a need to develop new habits regarding things like:

– overeating
– laziness
– overeating
– anger
– hatred
– bigotry
– self-righteousness
– lust
– unhealthy sexual practices
– spending money
– sickness
– sorrow
– evil
– fear
– pride
– lack of exercise
– temper
– depression
– an unruly tongue

These emotional issues above are just to name a few. These supplant (crowd out) our true/highest selves. Real transformation to change bad emotional habits can occur through substitution. Start small, and let it grow over time. Just keep being conscious to add more substitutions into your life as time passes each day.

If selfishness is a problem, then change bad emotional habits in this area by consciously choosing something self-less to do instead.

Do it again, and again, until it becomes second nature. Then you will have developed a new habit.

For problem areas such as anxiety, teenager issues, or money problems, consider Richard Carlson’s three books:

Don’t Sweat the Small Stuff–and it’s all small stuff (Don’t Sweat the Small Stuff Series)

Don’t Worry, Make Money: Spiritual &∓ Practical Ways to Create Abundance andMore Fun in Your Life

Don’t Sweat the Small Stuff for Teens: Simple Ways to Keep Your Cool in Stressful Times (Don’t Sweat the Small Stuff Series)

Also there is a variety of resources on additional topics for self-transformation here at Hay House.

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The author of this story is a freelance contributor to National Nutraceuticals’ online news portals, such as Amino Acid Information Center at http://www.aminoacidinformation.com and http://www.medicinalmushroominfo.com, as well as http://www.todayswordofwisdom.com and http://www.vancouverhealthnews.ca (most of these articles are posted in multiple locations with permission).

2015 copyright Sharon Buydens

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Part 1: How to Change Bad Habits, by Substitution – SELF-TALK

Do you need to change bad habits? Create new ones? Our flaws and weaknesses can include a host of problems in our lives because we seem to fall back into old grooves that keep us running on the same tracks, over and over, and over again. In order to change bad habits into good ones, try using the concept of substitution!

First of all, we must watch our linguistics—the words we say to ourselves in self-talk. “I’m fat,” or “I hate that about myself,” or “I don’t like it,” or the infamous one, “I can’t,” are all self-defeating terms that can reinforce habitual behaviors. In order to change bad habits we must all recognize that we do it, and then catch ourselves when it happens, and begin saying things like, “I’m beautiful,” or “I am changing that about myself RIGHT NOW,” or “I can get over it,” or “I CAN try!”

Substituting negative phrases or words by inserting new, better and more positive terminology can boost our egos, give us a new confidence, and realign our old patterns into new ones. Remember to say it out loud whenever possible!

Say, “I am thinner and thinner!” or “I am healthier every day!”

Substituting good habits to change bad habits is like turning on the light!

Remember, that with substitution we are not just trying to force the darkness in our lives to leave just by willing it. We don’t walk into a room and tell the darkness to go… no! We simply turn on the light!  This is like simple physics.

Don’t try to “get rid of” or “quit doing” or “kill” or “die” or “change” anything. Shine the light within yourself by substituting something positive for what is/was negative – when the life or light is there the law will work.

It is a law of physics that we can turn on the light, but you cannot turn on the darkness! This law can be used symbolically as well… that light must fill the darkness, and not the other way around, give us power over the spiritual or emotional or physical darkness in our lives. This way we can count on a positive way to change bad habits and eliminate them from our lives for good.

Transformation to alter our bad habits into good ones is merely in the small steps that we take all day long… to reinforce the concepts, first, linguistically, and then take advantage of opportunities to follow through.

Changes in the food we eat or the diet plan we keep is no different than changing any other part of our lives.

Small steps…

TALK ABOUT substituting healthy fats for bad ones with other people

SAY OUT LOUD that you are drinking more water instead of eating second portions

EXCLAIM that you are enjoying the food you eat instead of feeling guilty!

See Part 2: How to Change Bad Habits, by Substitution – FOOD

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The author of this story is a freelance contributor to National Nutraceuticals’ online news portals, such as Amino Acid Information Center at http://www.aminoacidinformation.com and http://www.medicinalmushroominfo.com, as well as http://www.todayswordofwisdom.com and http://www.vancouverhealthnews.ca (most of these articles are posted in multiple locations with permission).

2015 copyright Sharon Buydens

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How to Eat to Reduce Cholesterol Forever

The Centers for Disease Control and Prevention (CDC) statistics show that 33.5% of the total population (71 million Americans) suffer from high cholesterol. Less than half of these are treating the problem at all, and continue to exasperate the problem by eating poorly, while only one-third have it under control. Why is that, and how can it be overcome?

Of course, be sure to check with your doctor before you change your diet too radically, but making HEALTH your primary goal, rather than just “reducing cholesterol” is almost guaranteed to work wonders in your life on many levels regarding health. As far as cholesterol itself goes, eating good fats vs. bad fats are typically the solution to the problem, but it also includes ensuring you have enough fiber in your diet, and that enough heart-healthy foods (like plant foods) are eaten, along with getting proper exercise.

Risk factors for high cholesterol

lower cholesterol
Diet – #1 factor for high cholesterol

Risk factors for high cholesterol can be linked to any one or more of these problems:

Poor diet
Smoking
Obesity
Lack of exercise
High blood pressure
Diabetes
Family history of heart disease

Except for family history (genetic issues you should be aware of in your family), smoking (a choice), and in some cases Type 1 diabetes (type 2 is often preventable via diet), the rest of the risk factors are almost entire caused by the one factor at the top of the list: POOR DIET.

The risk for having all the other “risk factors” go up exponentially if one eats an unhealthy diet. One is not the indicator for another risk factor, directly, but this inexhaustive list often goes hand in hand with unhealthy eating habits. With that said, let’s discuss cholesterol specifically…

Good cholesterol and bad cholesterol

The main cause of bad cholesterol levels is not a usually lack of cholesterol-lowering medicines or medical treatment, but poor continual food choices on the part of the people with the problem. If you are ready to take responsibility for your heart-health, so you can avoid heart disease (a leading cause of death in the United States), then you are one step ahead of half the population.

There are two types of cholesterol, the “bad cholesterol” being LDL cholesterol, and HDL being the “good cholesterol.” One way to remember which cholesterol is which is easy… think of the “L” in LDL as the cholesterol you want to remain Low, and the “H” in HDL cholesterol to remain High. In order to reduce LDL cholesterol levels and raise HDL it will take a few changes in how you eat.

The average adult American has a total cholesterol level of 200 mg/dL, but realize that this number is actually borderline for high risk. Doctors would just prescribe statins and other drugs, but it covers up the problem and treats the symptoms only, it does not solve the source the problem—unhealthy foods!

Unless your health is beyond your control, and you should be in a doctor’s care, then food can be your medicine. Even if you are on medications, you can still choose to eat healthy in the meantime while you get your cholesterol under control.

Foods that lower cholesterol

Some of the foods that lower cholesterol include almonds, and oatmeal. Eliminate trans-fats from your diet altogether, if possible. Here are some suggestions:

Flax seeds—ground seeds are far healthier than whole, since whole seeds just pass through your system, but does not deliver the nutrients you need.

Whole grains (avoid white flour, white rice, and sugar like the plague), and 100% whole wheat, brown rice, and other seeds add fiber to your diet while also lowering cholesterol.

Garlic has cholesterol-lowering effects.

7-10 RAW almonds or walnuts per day.

Oily cold-water fish, like salmon or trout or tuna 3-5 times per week and avoid red meats. If you do eat other meats, try to keep it at no more than 4 ounces a few times per week.

Fruit with the skins on add fiber and nutrients, and they also make great snacks to substitute for unhealthy snacks like potato chips, which can raise LDL cholesterol.

The soluble beta glucan fiber in oatmeal has been shown in studies to lower cholesterol.

Eat colorful vegetables, and plenty of them (raw is best when possible). This should be the main staple to your diet. They have fiber, the different colors each have different forms of nutrition (so eat them in balance), plus have fiber and phytonutrients (plant chemicals that help prevent disease).

Beans also are high in fiber and protein, and can help lower cholesterol.

Try more salad and less dressing. Salad dressings are loaded with bad fats (and therefore represent bad cholesterol for you), sugar, preservatives, and are not necessarily good for you. Consider drizzling extra-virgin olive oil and vinegar and herbs instead.

Avocados are high in fat, but it is the good fat that raises HDL cholesterol, which helps reduce LDL cholesterol. They are high in oleic acid (a monounsaturated fat), plus beta-sitosterol (suppresses cholesterol absorption). They also help your body increase the absorption of antioxidants, which help fight disease.

This list is just a place to start. Please continue to ask your doctor and make small every day changes to your diet to improve your overall health and you’ll find that cholesterol levels will go down as long as you are consistent (the key to success!).

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The author of this story (Sharon Cornet) is a freelance contributor to National Nutraceuticals’ online news portals, such as Amino Acid Information Center at http://www.aminoacidinformation.com and http://www.medicinalmushroominfo.com, as well as http://www.todayswordofwisdom.com and http://www.vancouverhealthnews.ca (most of these articles are posted in multiple locations with permission).

2015 copyright Sharon Buydens

Reference:

http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/basics/risk-factors/con-20020865

http://www.canadianliving.com/health/nutrition/foods_that_lower_cholesterol.php

http://www.naturalnews.com/046301_cholesterol_heart_health_functional_foods.html

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