Healthy Living

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The basic living unit of your body is the cell. Every structure in your body is composed of a collection of many different cells, each performing its function in support of the overall success or failure of your human body. In all, your body contains about 100 trillion cells, each working independently so that as a whole you will be healthy. Each cell is especially adapted to perform one particular function. Life and health are the balanced interaction of all body cells. Cells group to form organs, tissue, bone, and other parts that make up our physical being. Each individual cell consumes fuel, produces energy, and eliminates waste. When given the necessary components of minerals, vitamins and a healthy mental attitude-our body, in the totality of its cells, can maintain a perfect balance of life and health. Ladies and gentlemen, fellow Toastmasters and friends, allow me to share with you my topic titled “You are what you Eat”.

What do you eat ladies and gentlemen ?

Your body takes food, digest it, capture its nutrients and transport these nutrients to your cells. Your cells use these nutrients to perform all the functions that they do in your body. What you eat becomes the cell structure of your body and the cell structure determines your physical-healthy or unhealthy-nature. This is why you should be aware of what you eat. If you eat unhealthy foods, you generate unhealthy and toxic cells, which means that you will become unhealthy and toxic. Your cells need certain nutrients, some of which are found in the food you eat for eg protein, carbohydrate, fat, vitamins, minerals, water, and enzymes.

Protein, carbohydrate, and fat are known as macronutrients because we need a lot of them (macro means large) to stay healthy. Unfortunately, a lot of the food that we eat today lack many vitamins and minerals. Protein is essential to maintaining the structure and function of all life-the word itself is derived from the Greek word protos, meaning primary or first. Protein is vital for growth, repair and maintenance of muscles, blood, internal organs, skin, hair, and nails.

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Most people think only of meat when considering protein sources, and meat is an excellent source of protein. Unfortunately, depending solely on meat is problematic.

Meat contains too much fat, which leads to problems associated with fat obesity, diabetes, heart disease, arthritis, cancer, and other problems. Meat can also overwork the liver and result in too much ammonia which affect cell reproduction. So, if you cut back on meat, where can you get protein?

Tuna is an excellent source, as are soybean products and whole wheat grains. Too much meat-meaning meat everyday-hurts your cells, and thus your health. Having a balance meal and making an effort not to make meat the centre of our diets is essential. Try to eat only two to three servings of lean meat a week as this will help to avoid a catalogue of health problems.

Carbohydrate-rich food come from plants and is the main source of energy for all body functions. There are two types of carbohydrates, simple and complex. Sugar is an example of simple carbohydrate and is found in food such as carbonated soft drinks, most desserts, candies and similar foods. Complex carbohydrate (starch and fibre) is found in whole grain breads, spaghetti, rice noodles, barley, potatoes, and other such foods.

Simple carbohydrate like sugar is unhealthy. They provide calories and short-term energy, but no nutrients. They can contribute to obesity and high blood pressure and result in tooth decay. More dangerously, simple sugars can affect our immune systems by decreasing the bodys ability to destroy bacteria and fight infection.

Complex carbohydrate on the other hand, provides us with benefits. They are the best energy source we have. Fibre, which is a complex carbohydrate, provides additional benefits, including prevention of constipation and haemorrhoids, improved handling of diabetes, and many gastrointestinal benefits.

Although many people strive to eat a no-Fat diet, fat is important to your cells. It is an energy source, makes your food taste good, carries certain nutrients and insulates your nerves and bones.

Unhealthy fats are known as saturated fats. Saturated fats include fats found in animal foods and the coconut plant. You should avoid eating large quantities of foods that contain saturated fats. Other types of fat are better for you, and some have health benefits. These are monounsaturated fats such as olive oil, and polyunsaturated fats such as vegetable and fish oils. An easy way to know which type of fat you are eating is simply to observe its form.

The more liquid it is, the more unsaturated it is and the healthier it is; the more solid it is, the more saturated it is and the unhealthier it is. Thus, fats derived from plants (such as vegetable oils), which are liquid, are largely unsaturated and healthier, while fats derived from animals (such as lard), which are solid, are largely saturated.

So what are the steps to a good diet ?

Don’t skip meals

Eat and chew slowly

Bake or boil food instead of frying

Don’t go back for seconds

Purchase low-calorie or low-fat foods

So ladies and gentlemen, if you are not eating healthly, you should start taking steps to change your diet. There are only two choices; make progress or make excuses. You get out of life what you put in.

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