SLC23-W2 | Diets, Habits and Substitutes

Heathy diet is the foundation of being healthy both physical and mentally because of the nutrients its supplies to the body, weight management, good mood function, disease prevention, good energy level, good digestion and most importantly, longevity.

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Being able to understand these long term benefits of healthy diet and its relationship with healthy cooking, I will proceed to the tasks assigned to the students by the teachers.

Question 1: What do you think about the 80/20 diet? Would you apply it? Explain your answer.

To be honest, after getting to reading and understand the meaning of 80/20 diet, I think it's the best to follow because it create balance between the healthy meals ( 80%) and the unhealthy diet (20%) which might likely be our cravings or sometimes the available meals. Having 20% freedom to consume what you like without feeling guilty is a big flex because that's when we have the opportunity to satisfy our cravings.

We are aware of the important macronutrient groups, consuming healthy meals 80% of the week is fair enough for those who prioritize healthy lifestyle. However, I will say a big YES to follow and apply 80/20 diet method in my weekly/ monthly schedule for food intake.

Question 2: Have you ever practiced any of the diets mentioned in this class? How was your experience?

Yes, I have tried some of the diets mentioned in class

For the Mediterranean diet, which is rich in healthy fats and antioxidants, I have practiced it several times even without knowing the actual name.

Keto diet has always been part of my meals especially when eating meals that are low in carbohydrates combined with foods that is high in fat ( example, when I'm using stew to combine with another food).

The thought of staying fit will always remind me of Diets for athletes where I prioritize balancing macronutrient groups of foods, take hydration serious and set an alarm for food intake. I have also tried intermittent fasting as well.

The above listed type of diets mentioned happen often but low-carb diets, vegetarian diets and vegan diet only happened few times and are not part of my daily food menu. Although, with my understanding of the seven listed types of diet in this class, I have tried them all but only consistent with just four.

Each time I’m practicing diets for athletes, I usually feel different and healthy. The experience is totally worth it compared to when I’m eating randomly without following a proper diet menu or type.

Question 3: Share several images in which we can visualize with which habits you complement your diet

I will be sharing some images below displaying the habits that complement my diet for the following;

• Hydration
• Physical activity ( morning exercise)
• Sleeping
• Eating good meals

Hydration: water is an important part of my life, I can't eat without water and I consume a lot too after workout.

My water flask	Drinking water after workout sessions

Physical Activity:
I'm not into either weight loss or weight gain because of the way my natural body is structured. My aim for taking part in daily exercises is to keep fit which is why I use 30 to 40 minutes of my time ( every morning) to do full body workout; wall push-up, butt bridge, side hop, squats, high stepping and other types of workout methods on my fitness app.

While I was doing wall push-up	In the process of high stepping

Sleeping: I don't joke with my sleeping hours, once it's time, I will set my alarm for 5 to 6 hours and have a good night rest.

A screenshot of my sleep timer

Healthy Eating: what is diets without healthy foods consumption?! I eat healthy and it reflects on my physical body while the internal body system keeps functioning properly.

Healthy eating is necessary

Talking about sun, the few times I step out for outdoor activities, I am always exposed to sunlight and of course enjoy the benefits of sunlight.

Question 4: With the formula shared in this class, calculate the amount of water you should consume in a day. Are you consuming that amount daily?

Using the formula shared in class I will calculate the amount of water that should be consumed in a day;

Amount of water in litre = Body weight in Kg × 0.033

I will be using 60kg as the body weight;

Amount of water in kg= Body weight (60kg)× 0.033

Therefore, the amount of water in kg is = 1.98 liters of water per day

NO, I am not consuming this amount of water daily. I consume more than 1.98 litres in a day because of the weather condition. It is extremely hot here in my location and I consume more water to keep my body hydrated.

Question 5: Create a healthy dish to your liking according to what you learned in this class, the dish should contain a fat and bread substitute, in addition to having the recommended protein of your taste

Below are the ingredients, preparation procedures and final result of healthy dish that contain fat, bread substitute and recommended protein.

Ingredients

Ingredients Used

• Oat
• Eggs
• Coconut oil
• Salt
• Avocado pear

Preparation Procedures

Let's make oat pancake with few steps;

Step 1 : Pour the oat into a bowl, add salt and water, mix properly and cover for at least 10 minutes to soften.

Adding salt	Adding water

This was supposed to be a recipe of tortillas but since there was no electricity to blend the oat while I was preparing the meal, I converted it to oat pancake.
While waiting for the oat to melt, I set the eggs to cook using moist heat method.

Egg boiling process

Step 2 : set the pan to dry and add a little drop of freshly extracted coconut oil ( recommended fat) to grease the pan.

Heating up an empty pan	Heating up a little oil

Step 3 : add the oat mixture, monitor and flip to the other side and allow it dry properly.

I added the mixture here	Frying process

Below is the final result;

The outcome

Since I used very little amount of coconut oil, the fat content was too small so I accompanied the dish with avocado pear to complement the fat, then bread substitute is oat and recommended protein is egg.

Thank you for week two course dearest teachers!

I will invite @dequeen, @eliany and @mvchacin to join the class.