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In fact, our whole life is made up of an infinite number of habits. From the unconscious to the conscious. From the necessary to the unnecessary. From the positive to the negative. The brain, in order to facilitate its work, is looking for continuous ways to limit the effort and this way is creating habits. He will try to turn any routine into a habit. Therefore, habits never completely disappear. They are encoded in our brain
structures and used whenever the opportunity arises.
tips on how to effectively change a habit

IDENTIFY THE HABITS YOU WANT TO CHANGE It is very important to identify the habit and determine why you want to change it. ...

CONSIDER WHAT IS A TIP AND A REWARD, AND HOW TO REPLACE AN OLD HABIT

SET UP AN ACTION PLAN.

BELIEVE CHANGE IS POSSIBLE.
Are there any ways not to give up?
1 Remember your goals
2 Build courage
3 Take care of your health
4 Healthy diet
5 Exercise
In your padlet create a note: "5 tips to a healthy lifestyle".
1. Don't smoke

With each cigarette you smoke, along with tobacco smoke, you absorb four thousand harmful substances, over 40 of which are carcinogenic substances, including acetone, hydrogen cyanide, cadmium, arsenic, ammonia, carbon monoxide, methanol, DDT, toluene, butane! Already 20 minutes after putting out the last cigarette, pulse and blood pressure return to normal! And that's just the beginning of a change. After 25 hours of abstinence, the lungs begin to clear out.

After three days, nicotine is removed from the body, you will begin to feel the tastes and smells more intensively.After five years without a cigarette, the risk of developing cancer of the lung, mouth, larynx or esophagus is reduced by half, and the risk of stroke is also reduced.
2. Plan your meals

Good organization is half the battle. At the beginning of the week, create a "schedule" where you plan what you will eat for breakfast, lunch and dinner each day. Thanks to this, you will avoid a situation in which you come home hungry and eat what you find in the refrigerator instead of a healthy meal. It is worth spending some time on this so that later during a hard week you do not think about what to eat for dinner today. In addition, it is worth preparing a shopping list so that you always have all the necessary products at hand.
3Start drinking water

Even though everyone knows it very well, still not everyone remembers it. Many studies have confirmed the positive effect of regular drinking of water on slimming or preventing many diseases. There are a few tricks to learn how to drink water. First of all, start your day with a glass of water - make it your daily habit. Always take a bottle of water with you to work / school (in addition, it is interesting to mark the hours on the bottle with a marker when you should drink a specific amount of water). When you are at home, put a glass of water where you spend the most time. Nowadays, there are even special phone apps that send a reminder to reach for water. Can't convince yourself of the taste of water? Make your own flavored waters - add fruit, some honey, ice cubes, mint. You will definitely find your perfect taste and love the water.
4Take care of daily physical activity

It is primarily about non-training activity, i.e. all activities that we perform during the day, in addition to work and planned training. It is worth implementing a few simple changes that will make us more active every day. This can be, for example, a daily evening walk in the park, returning from work by bike instead of the bus, a short morning yoga session or using the stairs instead of the elevator
5Get rid of added sugar

In fact, this should be the main assumption for people who are trying to eat healthy and maintain a healthy weight. As we know, sugar is everywhere. Manufacturers add it under various forms and names to products in which we often do not expect it at all.

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Provide and describe 8 elements of a healthy lifestyle

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Provide and describe 8 elements of a healthy lifestyle

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1.Introduce physical activity is the basis of health

Regular exercise - walking, biking, rollerblading, jogging - prevents the build-up of body fat and obesity. During physical exercise, the blood flows faster in the blood vessels, thanks to which the tissues are better supplied with blood and oxygenated. In addition, the hormones of happiness are released - endorphins and serotonin, which improve the mood. If you do not have time to exercise regularly, you should increase your activity while on vacation. Instead of lounging all day on the beach, it is worth going to the mountains. During the climbing, all muscle groups work and the body is shaped.

2.Take care of relaxation

Take time just for yourself. Read a book, listen to your favorite music, make an appointment with your friend. Just don't talk about problems all the time! These simple things really help keep your mental balance.

3. Get enough sleep

Don't let your running life overwhelm you and set aside enough hours for sleep. Not only will you be physically healthier, but also happier, more focused and more effective at work.
4.Work on your self-esteem

Think about how many times you've criticized yourself, blamed yourself for things that are beyond your control, and how many times you've been allergic to compliments. Think, would you say that to a child? Find your inner child and boast at least once a day for what you have done today.
5. Take control of your stress .Learn to cope with prolonged stress as its effects can be very dangerous to your health. Chronic stress not only increases the risk of cancer, heart disease and other lifestyle diseases.Stress significantly weakens mental health, so living in constant tension can lead, among others, to to memory and concentration disorders, and even to the development of depression. Relaxation exercises, meditation and even positive thinking will help you fight it. Thanks to this, you will reduce the level of anxiety and mental fatigue, as well as improve emotional stability.
6. Perform preventive examinations

Regular preventive examinations will prevent the development of many diseases or detect them at an early stage of development, when there is the best chance of a cure. This is especially true of cancer and cardiovascular diseases.Women should have regular blood counts, breast self-examination, cytology and urine testing. In addition, after the age of 40, colonoscopy and mammography should be performed from time to time.
7.Give up stimulants

Stimulants have a very negative effect on health. Numerous studies have shown that people who use cigarettes, alcohol, legal highs or drugs are more likely to develop cancer of the respiratory system, circulatory system, nervous system, digestive system and urinary system than people who avoid them. In addition, cigarettes, incl. increase the risk of heart attack and stroke, and may also contribute to male impotence and female fertility problems.
8.Social and social relations as well as laziness - man does not live by work alone; scientists have proved that carefree laziness is just as necessary for a healthy life as work, laughter and social contacts. Research confirms that people who have friends and acquaintances with whom they regularly meet are happier and have a fuller life with which they are satisfied and are also healthier.

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What is a balanced diet? What does it contain?

A balanced diet, or actually proportions
A balanced diet (slimming diet) is one that takes into account the right proportions of all nutrients such as protein, fats, carbohydrates, vitamins and minerals.

How does it depend on your age, gender, lifestyle, and health?

Research shows that an adult with moderate physical activity needs 30 calories for every kilogram of body weight. Therefore, a woman who weighs around 60-70 kilograms needs 2,000 kcal per day - this is the total number of meals consumed five times a day. On the other hand, a balanced diet for men also includes five meals a day, which should provide a total of about 2,800 calories. Rational human nutrition is adapted to his age, energy demand,
type of work, health condition, climate in which he lives and other factors.

What are "empty calories"?

empty calories.
This issue relates to products that, apart from energy, provide the body with no (or very little) nutritional value (e.g. minerals, vitamins, minerals), which are also necessary for the proper functioning of the body.

Are there any interactive or non-interactive tools which can help you etablish a diet for yourself? Name them.

You Know What You Eat is a "harvester" of knowledge that facilitates purchasing decisions. The basis of the application is an extensive database of food ingredients and food products, the effects of which on health have been described. Do you want to know how monosodium glutamate works on your body? You enter your password in the ingredient finder and get a concise summary with understandable graphics. The base is complemented by a barcode scanner, thanks to which you can easily identify the ingredients of the product that may be unfavorable for you. The authors of the application report that there are 300,000 food products in the database and there were actually few that I could not find in the application. Out of 15 randomly removed products from the refrigerator, the application did not recognize only 3. You have 50 free scans to start with, and then you get 10 more every month. It is important that the scans are saved in the history and you can come back to them. Fitatu Calorie Counter and Diet Fitatu's goal is to keep a food diary and track the nutritional value of your meals. As in any application of this type, you enter information about yourself at the beginning and set a goal to achieve and the rate of weight change per week. You can use the application when you want to lose weight, maintain weight or gain weight Big Oven Are you wondering what to do for dinner? Do you make long shopping lists? Big Oven will be perfect for you! With the app you can:
- browse recipes grouped into specific categories,
- indicate to the program what products you have in the fridge, e.g. cheese, tomatoes, and the search engine will show what you can prepare from it,
- collect selected recipes in a separate tab, where you can separate them, among others, into your favorite, to try soon, my own recipes,
- create a weekly menu for the whole family from selected recipes. On the basis of the menu, a convenient shopping list is generated, which you can use in the store by touching off the already purchased products. My Diet Coach – Weight Loss My Diet Coach is a motivational rather than substantive help. A great application for the forgetful and those who require a pat on the back with the statement "You can do it, you have the strength!" Interesting, funny graphic design draws attention. The application enables:
- setting reminders for both eating behaviors (e.g. eat slowly, drink water) and those related to motivation to lose weight (tips, quotes). A great function for everyone who needs a clear signal reminding about a meal or other problematic habit that they want to develop in the vortex of work.
- collecting photos that increase motivation and encourage action. I am not a supporter of such behavior, because it can make you more complex, but I know that it works for some people.
- using short tips divided by topic, which are useful in a difficult moment. Among the topics you will find, among others, emotional hunger, eating in a restaurant, grocery shopping, craving for sweets, etc. These are short, one-sentence statements, sometimes quite banal, but help to get out of the "bad" train of thought.
- set "daily challenges" - eg park the car away and walk, drink 6 glasses of water. Completing the task means that we "earn" points, which then allow us to get an item of clothing in which we can wear our virtual My Diet Coach avatar.

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What types of food should you avoid and why?

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What types of food should you avoid and why?

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What types of food should you avoid and why?

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What types of food should you avoid and why?

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What types of food should you avoid and why?

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What types of food should you avoid and why?

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1. Highly processed products

These are food products that have undergone industrial treatment to increase their shelf life or speed up the preparation process. These include all kinds of powder soups, jar sauces, ready meals, some sweets, sausages, corn crisps, rice wafers and breakfast cereals. Artificial additives are added to industrially processed food. Such food has no nutritional value, is devoid of valuable vitamins and minerals, and is of no benefit to the body.

2. Prepared, frozen meals

They look tempting, but many manufacturers use a very large amount of salt in them. Salt retains water in the body, making you look worse and feel bad. It also slows down the weight loss process.

The finished products must taste good, which is why producers add a lot of fat, which is a flavor carrier, and artificial flavor enhancers. For this reason, it is much better to cook at home.

3. Low-fat products

When you eat low-fat foods, you consume 30 percent more than regular foods, which translates into more calories. Just because a product is low in fat doesn't mean it's healthy. To ensure the right flavor, manufacturers increase the amount of sugar, salt and other harmful substances in such products. For this reason, they are even less healthy than regular products.

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Myths:
1.Microwave oven for evil

The myth says that by heating food in a microwave oven, it loses valuable products and stops being healthy. In fact, valuable files and minerals are lost when food is cooked for too long and in too much copy. In many cases, the microwave will be richer in micronutrients, it is an offer to heat for a few minutes.
2.If we swallow chewing gum, we will digest it for
several years and develop indigestion
The gum is indeed not digested, but it does get excreted in the normal amount of time and is unlikely to harm us. Of course, in moderate amounts ...
3.Drinking milk protects against osteoporosis

Unfortunately, the calcium from milk is easily absorbed only by children. Adults who want to protect themselves against osteoporosis should choose fermented milk products such as kefirs.
4.Chocolate causes acne
Acne is caused by bacteria. Pimples form on oily skin. Chocolate has no effect on this.
Facts:
1.White chocolate is not actually chocolate
This product contains cocoa butter but no cocoa powder, therefore it does not technically qualify as chocolate.
2. Parmesan cheese is not vegetarian

Like many other cheeses. Many types of cheese are made using animal rennet, an enzyme that comes from the stomachs of animals such as cows and goats. So if you don't want to eat animal products, try other types
of cheese.
3.The only food that does not spoil is honey. To produce one kilogram of honey, the bees have to travel four times around the earth and fly four million flowers.
4.Height can change the taste. The tomato juice on the plane is super sweet.

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1. Lowered cholesterol and blood pressure

High blood pressure and high cholesterol are among the most important causes of heart attacks. When you stick to a diet high in animal fats and salt, it can promote weight gain, which in turn can affect your health. Start eating healthier today to prevent harmful inflammation from high cholesterol and high blood pressure.
2. Cleansed skin

If you suffer from acne, start eating healthier for cleaner and healthier skin. Add a few permanent changes to your diet and you'll be able to throw away heavy concealers and foundations. When you eat healthy foods, your skin will radiate a natural, healthy glow and will look gorgeous even without makeup.
3. High level of energy

Today, many people complain about low energy levels and chronic fatigue. One of the causes of low energy levels is a nutrient-poor diet. If you are constantly tired and sleepy, no matter how much you sleep, start eating healthier to raise your energy levels and feel better.
4. A healthier heart

Another reason to start eating healthier is to improve your heart health. Research shows that the most effective way to treat most chronic diseases, including heart disease, is to prevent them. So make sure your diet is high in whole grains, vegetables and fruits, and low in sugar, salt and saturated fat.
5. Diet supports our good sleep

A well-structured menu also improves the quality of our sleep. Fatty meals at bedtime, sprinkled with alcohol or sweet drinks, make a healthy sleep, during which we actually rest, much more difficult. Therefore, if you are struggling with sleep problems, changing your diet may be the answer.