BEST TIPS FOR GOOD HEALTH

                        

                            SOME BEST TIPS FOR YOUR GOOD HEALTH

                    A healthy diet has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases and keeping your body healthy However making major changes to your diet can sometimes seem very overwhelming. Instead of making big changes it may be better to start with a few smaller ones. This article discusses some small changes that can make a regullar diet a little bit healthier.  

health-tips

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NEVER SKIP BREAKFAST

                This is a cardinal rule. Eat breakfast every day otherwise your body will tap into lean muscle stores for energy. Besides breakfast revs up metabolism and jumpstarts your brain. And no a cup of coffee is not breakfast caffeine may give you artificial energy temporarily but that does nothing to stop the eating away of your lean muscle  stores.The ideal breakfast should have a mix of protein carbohydrates healthy fats fiber. A fruit , egg, white omelet and whole wheat toast or bowl of muesli with almonds and fruit is the best way to start your day.

MEDITERRANEAN DIET 

             The mediterranean diet  is and excellent diet that has been thoroughly studied. It is particularly effective for heart disease prevention it emphasizes foods that were commonly eaten around the mediterranean region during the 20th century and earlier. As such it includes plenty of vegetables, fruits, fish, poultry, whole grains, legumes dairy products and extra virgin olive oil.

TRY AT LEAST ONE NEW HEALTHY RECIPE PER WEEK

                     Deciding what to have for dinner can be a constant cause of frustration which is why many people tend to use the same recipes again and again Chances are you have been cooking the same recipes on autopilot for years. Whether these are healthy or unhealthy recipes it s always healthy to try something new Aim to try making a new healthy recipe at least once per week. This can change up your food and nutrient intakes and hopefully add new and healthy recipes to your alternatively try to make a healthier version of a favorite recipe.

CHOOSE LEAST PROCESSED FOODS 

                   Of course we all love the occasional bowl of noodles or burger but eating the least processed forms of food will control your blood sugar stabilize energy levels and fill you up faster like bread Look for a brand with at least three grans of fiber Avoid anything that says enriched because it means it s so processed that nutrients have been artificially added in While choosing fruits and vegetables at the market fresh or fresh frozen are ideal Forgo pre made calorie dense dry fruit mixes and instead buy whole almond pistachios walnuts and pumpkin seeds and make your own mix. Even freshly propped popcorn is a wholesome snack as long as you dont add butter or cheese. 

EAT REAL FOOD WITH INGREDIENTS YOU CAN PRONOUNCE     

                  Pick up any ready to eat food item in the supermarket. Now try and read the ingredients out loud. If you stutter over half of them put the box down right away. Cut out overly processed chemically engineered foods and head straight to the real food aisles. Stock up on brown rice veggies, fruits, yogurt, nuts and other whole foods.

health tips

STOP FEARING FAT

                 Fat is not a bad word. In fact its critical for good health. It is a powerhouse of nutrients, regulates blood sugar and releases antioxidants for cellular repair of joints, skin and hair what you should avoid are engineered fats Stop feeling guilty about have unsaturated fats that stay liquid at room temperature. These include olive oil, canola oil, peanut oil, flaxseed oil and fish oil. Eat a handful of nuts every day. Add them to your cereal or just enjoy them as a snack mid-morning.

CHOOSE BAKED PATATOES OVER FRENCH FRIES

            Potatoes are very filling and a common side to many dishes that said the method in which they are prepared largely determines their health effects For starters 100 grames of baked potatoes contain 94 calories while the same amount of French fries contains over three times as many or 319 calories Furthermore deep fried French fries generally contain harmful compounds such as aldehyde and trans fats Replacing your French fries with baked or boiled potatoes is a great way to shave off calories and avoid these harmful compounds.

STAY AWAY FROM DIET FOODS

          So called diet food can be very deceiving They have usually had their fat content reduced dramatically and are often labeled fat free, low fat, fat reduced  or low calorie However to compensate for e lost flavor and texture that the fat  provided sugar and other ingredients often added.

EAT MORE VEGGIESS AND FRUIT               

          Forget the recommended dairy five make it a daily ten instead. Unfortunately the way we consume our veggies over cooked, fried and mushed up makes it a poor nutritional choice. Mentally divide your plate into two. One half should be the amount of vegetables you should eat with every meal. The more colorful the veggie or fruit the higher its fiber and nutrient densities. Have your fill of red yellow and green peppers, carrots and green beans. Eat a bowl of salad every day. Mix up baby spinach, lettuce, cucumbers and tomatoes and add a dash of olive oil to get your quota of daily goodness.

good sleep

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GET A GOOD KNIGHT'S SLEEP

          The importance of good sleep cannot be overstated. sleep deprivation disrupts appetite regulation, often leading to increased appetite which results in increased calorie intake and weight gain in fact people who sleep too little tend to weigh significantly more than those who get enough sleep Being sleep deprived also negatively affects concentration productivity athletic performance glucose metabolism and immune function What is more it increases your risk of several diseases including inflammatory diseases and heart disease Therefore it is important to try to get adequate amounts of good quality sleep preferably in one about