Today’s fashion is to eat a lot of protein, sugar and high cholesterol rich food items like red meat, burgers, prawns, crabs, oil-fried chicken, chips, nuts, milk shakes, creamy sugar candies and butter or ghee fried food-stuff. (If chicken is fried intact with its skin (full of fat) in a superb flavor it does not mean it is good for you.) These foodstuffs will add a lot of calories and fat and induce the deadly cholesterol into your system making you obese and prone to blood pressure and heart problems. Eating too much rice or bread will simply increase your body-weight. But these over-eaters may not be getting the necessary minerals, vitamins and water essential for the body’s smooth functioning.
Try to include in your menu: Dark, yellow, red, green coloured vegetables and fruits like oranges, bananas, cucumber, green chilly, beans, leaves, spinach, broccoli, cherry, beat root, oranges and so on. Eat a lot of these every day and some grains together with occasional servings of white meat and oily fishes. · Take a few nuts like almond and use vitamin E- rich olive-oil. ·
Drink at least 8 glasses of water a day. If you eat all these (less quantity of starch & protein-giving food stuffs and more of vegetables) you will feel a new enthusiasm and if you do some exercises too regularly, you will feel like conquering the world.
Eating affects every aspect of your physical and mental performances. your diet can have enormous impact on the way you look, feel.
Move more Make it a daily challenge to find ways to move your body. Climb the stairs, if given a choice between that and the escalators or lift. Walk your dog, chase your kids and toss balls with them. Anything that moves your limbs is not only a fitness tool but also a stress booster. Move in small increments of time. It does not have to be an hour’s brisk walking or in gym or 45 minute aerobics. Simply move more whenever you get the opportunity.
Some of the simple, anybody-can-do exercises like cycling, swimming, walking, dancing are all very beneficial to maintain health.
Quit Smoking. The jury is very definite on this verdict. Ever since 1960 it was announced that smoking was harmful to your health. A lot of people have taken heed.
Cut fat . Countries that eat a lot of fat have the highest incidence of heart-disease.
Avoid animal fat. Even the lean meat like chicken has a lot of fat tucked away between the muscle fibers.. Avoid burgers, red fatty meats (pork, bacon, ham, salami, ribs, and sausage), dairy products such as cheese, fatty milk and cream-filled chocolates. Control also the intake of nuts, sandwiches, mayonnaise, margarine, butter and so on.
Reduce Stress. Stress busters come in many forms. Think positive thoughts. Spend thirty minutes a day doing what you enjoy very much- read what you like, hear your favorite music, play with your dog or cat, get massaged, or spend time with children.
For every one hour work, take five minute’s break for stretching walking or meditating. Count to ten before you lose your temper.
Avoid difficult people if possible.
Learning to relax has incalculable benefits. It reduces stress levels, induces an overall sense of well-being, and minimizes the chance of potential stress related problems.
Meditation, retreats, yoga, hypnosis, massage, Reiki, aromatherapy –all will help you to relax.
Protect your self from pollution. Opt to live in the countryside. Make occasional trips to the woods. Avoid heavy noise at home.
Try to cultivate patience with everything. Follow the ‘let go’principle. You are not climbing to reach the top. You are climbing to enjoy the climb.
Drink a lot of water. At least 8 glasses a day. Not coffee or tea. Just plain water. It flushes out the system, rids the body of toxins and it will rosy up your complexion.
Eat Less Salt. Most of us eat ten times the required quantity.
Eat Less Sugar ‘Pure, white and deadly’ is how it can be described. A lot of food we eat has sugar as an ingredient. Sugar provides a lot of calories and hence we feel it is nourishing. But sugar does not give any vitamin or mineral. Further, when we eat carbohydrates and sugar very much, our calorie intake is high and it gets readily converted into fat.
Eat more Fiber. Whole grains, cereals, vegetables and fruits have high fiber content.
Use Alcohol moderately. Body uses alcohol as a source of energy and leaves food to be stored as fat. Excessive alcohol consumption is harmful in many other ways too.
Make Sure of your Vitamin Intake. Nutrition specialists advise not vitamin pills but fruits and vegetables and whople grains.. Millions of people even in the industrialized countries are living with a diet deficient in essential vitamins and minerals.