SLC23-W2 | Diets, habits and substitutes.

Greetings and welcome to my blog. I must say that am happy to participate in this class as it’s opening up a whole new dimension to the subject of eating healthy. Thanks for these season of learning, change and growth.

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

Well to start with being honest, this is the first time am ever hearing anything about the 80/20 diet and I think is super awesome. I totally love the whole subject and I think it’s wisdom to embrace and apply it in my dietary habits as it would help me maintain a good and healthy eating.

An example of 80/20 in a week: If we eat during the 7 days, 80% are 5-6 days where we eat healthy and 1-2 days where we can treat ourselves or eat 1 unhealthy meal of the day (a dessert for a snack)

From the example you gave above in the class, this means I get to eat healthy for about 5-6 days and then get a day to treat myself to something out of the box for someone like me with a sweet tooth, its something am definitely going to do. So am all in for the 80/20 diet principle.

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

Yes, I have heard of some of those diet types and I have practiced two of them which includes:

• The low-carb diet: Sometime last year, I enrolled in the gym to work on my body. The instructor gave me some diets formulae to embrace and these diets were low carb diets. They were meant to reduce the intake of carbs and I went more on veggies and fruits. I loved the results I got with the change of diet.

• Intermittent fasting: I embrace this type of dieting a lot and still practice it till date where for some days in the week I get to delay eating for some hours which varies but I ensure to eat well and healthy when I finally do.

Share several images in which we can visualize which habits you complement your diet with.

There are several good habits which we should compliment our habits with and they include;

• Excercise: Excercises are very good part of our existence and the importance of exercising regularly cannot be over emphasized. I ensure to compliment my diet with good exercise at least three times a week for about 45mintues.

• Adequate drinking of water: I ensure to drink enough water daily as water is good for body rejuvenation and function. Water is part of my feeding throughout the day.

I always go for water basically when eating as my first liquid. I do not replace it with other forms of liquid. I understand its importance hence do not do compromise its place. Water first and always.

• I also ensure to get adequate sleep. Most times when I do not sleep well at night it tends to affect my days productivity hence I make up with a time to sleep in between the day and after that I get up better and stronger to continue. Good sleep is good as a balance to our diets.

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

Here is the formula to calculate how much water you should consume per day:
Quantity of water (in liters) = Body weight (in kg) x 0.033

With the formula above the amount of water I should consume in a day is:

= 60(kg) X 0.033
= 1.98 liters

This is approximately two liters of waters. I do not consume up to this daily. It varies some days. Some days higher and some lower. With this new knowledge now, I will work of consuming the right amount of water daily.

Create a healthy dish to your liking based on what you learned in this class. The dish should contain a fat and bread substitute, in addition to having the recommended protein of your choice. (SHOW INGREDIENTS, STEP BY STEP AND FINAL RESULT)

The ingredients for my healthy dish is:

• Sweet potatoes
• Spinach
• Onions
• Egg
• Crayfish
• Olive oil
• Pepper

Procedures

• I sliced the onions, pepper and grinded the crayfish and also washed and sliced the vegetables.

• I proceeded to peel the potatoes and boil it and the egg in water until cooked.

• I put a cup of water inside the pot and added a little olive oil. I proceeded to add the sliced onions, pepper and crayfish and allowed to boil.

• I added salt and maggi seasoning for taste and I poured in my vegetables and allowed to boil for about a minute so as to retain the freshness.

• Then I put the boiled potatoes into the plate added my vegetables and egg. I didn’t allow the water in the vegetable to dry so as to give it sauce for eating the potatoes. My healthy food is ready.

Bread substitute	Recommended protein	Fat
Potatoes and vegetable	Egg	Olive oil
-	-	-

Final presentation

Boiled potatoes with spinach and egg

This food is a healthy diet as it contains bread substitute which is potatoes and vegetables and there olive oil which is best used cold hence instead of using it to fry the potatoes, I added it to the vegetables for binding and there is egg as a recommended protein making this a healthy diet. It’s very delicious, you can make the recipe at home.

Thank you for this interesting class and am glad to be here. I ask @jovita30, @tykay and @jasminemary to join the learning challenge.