|
|
| |
| |
| Content
Articles on Nutrition, Health + Wellness |
| Nutrition:
10 Steps to Improve Your Health |
content by
dini
cohen BA, RHN
published: June 12, 2010
Talk to any health professional and there are hundreds of ways to improve your
health. Here are a few suggestions that will improve your immunity, boost your
metabolism and require very little effort on your part.
Replace the word diet with Lifestyle
Diets are very shortsighted and don't teach us how to eat properly. As a result
our body goes through a constant roller coast ride with the end result being a
slower metabolism and more weight gain. In order to live a healthy life you
need to eat properly, exercise, get fresh air, and be a positive thinker.
Remember if you are eating the healthiest diet in the world but don't exercise
and smoke you are doing your body a big disservice. We are here for a good time
and a long time, so we better learn to do it right.
Find the right balance
It is not so much as what we eat, as it is to when we eat it and how much. The
key is to maintain our blood sugar levels so they are not going up and down all
day long, leading to mood swings, cravings and weight gain. So what is the
right balance? Instead of eating two or three large meals, we should eat five
mini-meals that are nutritionally balanced. Each meal should have the right
balance of carbohydrates, fats and protein. Divide you plate into thirds.
Slightly more than a third should be filled with vegetables, one-third with
protein and one-third with whole grains or a starch vegetable. Sprinkle with a
serving of good quality fat such as almonds.
Timing is everything
If we master the art of how to balance our food, the next step is to time it
right. We should get most of our food in the morning so we can burn it off and
taper off the food intake as the day progresses with the smallest meal at
night. Aim to eat 5-6 mini meals rather than three large meals.
Take Baby Steps
I am sure at one time or another we have visited a health professional who told
us to make 10 changes to our diet, don't drink alcohol, don't drink coffee,
don't eat read meat etc. The problem is we are all human and generally don't
like change. So how do you strive for optimum health when your eating habits
are completely at the opposite side of the spectrum? You take baby steps. You
strive for one or two goals per week that are realistic and manageable. For
example this week's goal is to drink 2 more glasses of water and to cut out one
cup of coffee. Next's week's goal could be to limit take out food to once per
week.
Fats don't make us fat
We need fat for our bodies to function properly, and actually good fats can
help us lose weight, but it depends on how much. We should not consume more
than 30% of our calories from fat. The best fats for our bodies are those found
in natural foods such as nuts and seeds (hold the salt) and in cold-pressed
oils such as olive oil, flax, sunflower and fish oil. Remember for a healthy
heart and optimum weight limit saturated fats to no more than 10% of your
calories from fat.
Read Labels
Don't believe everything your read on the front of the package. When a product
is labeled "Fat Free" it likely has a ton more sugar and more
preservatives. When it is a labeled "Light" it is either lighter than
the original version in calories or is lighter in colour. So turn the package
over and read the ingredients. Remember the shorter the list the better.
Liquid Candy
We all know input equals output, if we don't burn more calories than we consume
we are left with excess weight. What some of us fail to realize is how our
favourite pop packs in close to 200 calories and 10 teaspoons of sugar. Not
only does that amount of sugar suppress the immune system for hours it leads to
tooth decay, destroys tooth enamel, excretes vitamins and minerals mainly
calcium. The caffeine leads to irritability, nervousness and stomachaches
especially in children. Just cutting back on one coke a day, you can lose over
one pound in three weeks without doing anything else.
Exercise
Although it is ideal to work out for a minimum of twenty minutes, most of us
don't have the time to go to the gym. So how can we fit it all in? Again take
baby steps and try making exercise a part of your lifestyle. Walk up the stairs
instead of taking the elevator; park your car a little further away in the
parking lot; go for a walk with a friend during your lunch hour; play with kids
in the park; go for family walks. Remember set small goals that are realistic
and attainable.
Smell the roses
Life is too short to let things just pass by. So instead of being rushed all
the time, take time out for yourself. When you walk in the park, marvel at the
beauty and what nature has to offer; spend quality time with your friends and
family. Take a bubble bath and listen to some relaxing music.
Constant Learning
One of the keys to aging well is to constantly be learning new things. Remember
health does not stop at retirement and neither does learning. Weather you are
25 or 65 it is never too late to take a course that you are interested in
whether it is scuba diving or cooking. Just go out there and do it.
|
|
|
|
|
| |
|
|
|
|
| |
|
|
|
|
| |
|
|
|
|
| |
|
|
|
|
|
| |
|
