So many of us are busy juggling responsibilities that we don’t
stop to think what we’re putting in our mouths. We reach for the nearest,
easiest, and most delicious thing available without thinking about the
consequences of what we’re eating.
For mindful eating, you need to ask yourself
several important questions:
- Are there healthier options
- How much should I eat to get the
- What are my recommended serving
- When do I feel the most need to
eat unhealthy foods?
Read on to find out more about the consequences of having bad
1. You’re moody. If you’re not getting
enough calories, especially through carbs, this could lead to mood swings and
that feeling of being down-in-the-dumps. This is due to reduced levels of
serotonin being released in the brain. When we eat foods that contain
tryptophan, like milk and corn, our bodies convert that tryptophan into
serotonin – one of 5 “happy” hormones released by our brains to help reduce
levels of depression and boost our ability to concentrate and focus. However,
without carbohydrates, tryptophan can’t convert into serotonin, so the less
carbs we consume, the more irritable and agitated we feel. On the upside, there
are a lot of good-for-you carbs out there that you can eat without having to
gain weight. For example, some good carbs are whole grain toast, brown rice,
apples, and sweet potatoes, just to name a few.
Moreover, when you eat enough calories to sustain you throughout
the day, your body will start breaking down muscle mass before your fat cells,
because muscles have the protein that your body needs. So make sure your diet
includes protein, which can be found in a whole lot of foods, such as beans,
lentils, seafood, poultry, red meat, and eggs.
2. You’re constipated. By boosting your
fiber intake, you add bulk to your stool, which helps move things along. Foods
like beans, oats, citrus fruits, pears, avocado, strawberries, apples, lentils,
and broccoli are all rich in fiber. Fiber also reduces the risk of
cardiovascular diseases, diabetes and colon problems.
3. You’re exhausted all the time. This is
a clear sign of not getting enough iron in your diet. Iron is a vital mineral
that transports oxygen throughout the body to help keep it functioning and in
tip-top shape. So when your body finds there aren’t enough red blood cells to
carry around the oxygen it needs, it starts giving the signal that it doesn’t
have the energy to keep you going all day long. Foods high in iron are beans,
dark leafy vegetables, red, poultry, seafood, and iron-fortified cereals.
4. You’re increasing your risk of chronic
diseases. Eating foods high in sugar, salt and fat increases your chance of
obesity, diabetes, heart disease, osteoporosis, high blood pressure and
cholesterol levels, sleep apnea, gout, stroke, diseases of the liver,
gynecological complications, and cancer. In addition, drinking beverages high
in calories, like soda and artificial juices, as well as not getting enough
fruits, vegetables, and fiber are all factors that increase the risk of chronic
5. You’re not getting enough sleep.
Eating a heavy meal a couple of hours before bedtime can prevent you from
getting the quality sleep you need. Heartburn and digestive problems make it
difficult for your body to rest during the night, giving you a restless,
sleepless night, which, in turn, affects your focus, concentration, memory, and
energy levels. It’ll also eventually lead to weight gain and chronic diseases.