Looking for the path toward a healthier you?
It’s not hard to find. The journey begins with some simple tweaks to your lifestyle. The right diet, exercise, and stress-relief plan all play a big role.
Alcohol is packed with calories. Enjoy your favorite brew, but switch it out for zero-calorie beverages as the party rolls along. It’s all in how you play the game! Quitting smoking won’t make you gain weight over the long term. Some people pick up 4 or 5 pounds early on, but that’s only temporary.
Eat more fruits and veggies. Choose whole grains. Try brown rice instead of white. Switch to whole wheat pasta. Choose lean proteins like poultry, fish, beans, and legumes. Cut down on processed foods, sugar, salt, and saturated fat.
Everybody wants to be our fittest selves, but with so much advice floating around out there, it can be hard to hone in on what healthcare tips actually work. To make your life a bit easier, we’ve rounded up a number of our go-to healthy strategies, to help you get on your way to reaching even your most ambitious fitness goals even quicker.
Many methods to improve your health are pretty straightforward: to lose weight, eat less and exercise more; to boost your energy, get more sleep; to prevent dehydration, drink more water. Others, however, are totally counter intuitive.
All humans have to eat food for growth and maintenance of a healthy body, but we humans have different requirements as infants, children (kids), teenagers, young adults, adults, and seniors. For example, infants may require feeding every four hours until they gradually age and begin to take in more solid foods. Eventually they develop into the more normal pattern of eating three times per day as young kids. However, as most parents know, kids, teenagers, and young adults often snack between meals. Snacking is often not limited to these age groups because adults and seniors often do the same.
Health Tips: How to protect yourself from the risk of obesity-promoting toxins created by the foods you eat. Weight loss meets healthy eating in this brand new book from Brad. Learn More
STOP…drinking your calories. Between 1995 and 2002, the number of calories Americans swigged each day more than doubled—and those from sugary quenchers like soda, fruit drinks, and alcohol quadrupled.
Health Tips: Condoms
: A recent report shows that rates of gonorrhea (which can cause pelvic inflammatory disease) and chlamydia (which can damage fertility) are up—and that means use of protection is sorely down.
Health Tips: Eat the right amount of calories for how active you are
so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight. Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.
Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat. Keep an eye on the fats you add when you’re cooking or serving these types of foods because that’s what increases the calorie content, for example oil on chips, butter on bread and creamy sauces on pasta.
Eating healthily is all about balance. Every now and then it’s perfectly OK to have pie for dinner or a nice slice of cake at teatime – treats are a part of life – but it’s also important to recognise when we’re pushing things too far. Indulgent food should be enjoyed and savoured, but only occasionally – it’s important to remember that the majority of our diet should be made up of balanced, nutritious everyday foods. Make healthy food a priority in your life and allow it to bring your family and friends together. Learn to love how it makes you feel, how delicious it is and remember that a healthy balanced diet and regular exercise are the keys to a healthy lifestyle.
Health Tips: more information on Back Pain
- Spinal Stenosis – Female
- Spinal Stenosis – Male
- Low Back Pain
- Arthritis Sufferer
- Grandparent with Back Pain
- Golfer with Back Pain
- Yoga Instructor
Fill your diet with a wide range of fruits, vegetables, lean meats, fish, eggs, pulses, nuts, seeds, whole grains and naturally low fat dairy foods. When it comes to fruit and veg, different colors provide your body with the different nutrients it needs to stay strong and healthy – it’s not just greens that are good for you!
Health Tips: Let go of unforgiveness
Learn to forgive! At the heart of many chronic diseases is stress. At the heart of much stress is a lack of forgiveness. Not being able to let go of the past produces a lot of stress in our lives. This stress increases the incidence of hypertension, heart disease, cancer, and more.
Health Tips for Men: Don’t be embarrassed to see your doctor if you ever have an episode of erectile dysfunction. After your first episode of ED you have a 25% chance of having a stroke or heart attack in the next five years. See your doctor immediately and start to change your lifestyle with diet change and exercise to reduce your risk.
Health Tips: Get enough sleep. Eat real food — and then take a walk
As temperatures get chillier and people spend more time indoors, flu season sneaks in. Because the flu virus can infect the lungs, it can cause a serious complication like pneumonia — which can require hospitalization, even lead to death. That’s why certain people must get a flu shot. The more active you are, the better, Meng says. Exercise boosts your heart health, builds muscle and bone strength, and wards off health problems.
Health Tips: Drink coffee to have a better nap
In a Japanese study that examined how to make the most of a nap, people who took a “coffee nap”—consuming about 200 milligrams of caffeine (the amount in one to two cups of coffee) and then immediately taking a 20-minute rest—felt more alert and performed better on computer tests than those who only took a nap.
Eat three meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal. The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products. Choose lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts). Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients. Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating. Snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain.
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Eat nutritious calories. Make sure the majority of your energy intake comes from nutritious calories that also provide your body with nutrients like vitamins, minerals, protein, fiber and good fats. Avoid empty calories.
Health Tips: Drink more water
Water is an essential part of your diet. Drink plenty of water and avoid empty calories from things such as fizzy drinks, energy drinks or juices with added sugar. Eat your calories don’t drink them.
Health Tips: Sleep well
Make sure you get enough sleep – it’s an essential part of being healthy and directly affects how well we are able to learn, grow and act in life. While we’re asleep, our bodies have that all-important time to repair.
Health Tips: Don’t skip breakfast
Studies show that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight. Breakfast skippers tend to gain weight. A balanced breakfast includes fresh fruit or fruit juice, a high-fiber breakfast cereal, low-fat milk or yogurt, wholewheat toast, and a boiled egg.
Health Tips: Bone up daily
Get your daily calcium by popping a tab, chugging milk or eating yogurt. It’ll keep your bones strong. Remember that your bone density declines after the age of 30. You need at least 200 milligrams daily, which you should combine with magnesium, or it simply won’t be absorbed.
Health Tips: Prevent low blood sugar as it stresses you out
Eat regular and small healthy meals and keep fruit and veggies handy. Herbal teas will also soothe your frazzled nerves. Eating unrefined carbohydrates, nuts and bananas boosts the formation of serotonin, another feel-good drug. Small amounts of protein containing the amino acid tryptamine can give you a boost when stress tires you out.
We all need some fat in our diet, but it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
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