Welcome to the Healthy living tips guide that will tell you loads of great tips on how to live a healthy lifestyle. From exercise to diet this simple and concise guide will break down everything important that you should know about living a healthy lifestyle!
Being healthy should be at the top of your list of things you should do. Many of us however will always come up with excuses like we are far to busy or being healthy is just too expensive.. but even if you are on a budget and or a really busy person you can still be really healthy trust me.
Being unhealthy, inactive and not eating right will make you feel lazy, depressed and ill. Get more energy live life to the full its in your reach you just gotta take the steps and you can finally enjoy a healthy and great life where you always have the energy.
Bin those ready meals, walk the other way when you see a fast food restaurant dont sit around all day not moving.. yes I know many jobs now dont involve much else than just sitting in front of a computer typing stuff but surely you can every 30 minutes take a break stretch and walk around right? Even before you go to work you can get plenty of exercise by walking, cycling or running to work… and after the day is done dont take the lazy option of taking the car, bus or train after all you’ve been sat down all day so make sure you walk run or cycle back home!
Humans are not designed to sit around all down so..dont! Exercise!
Doing this by increasing your activity you will help your body become more efficient at pumping blood around your body as your hear will get more healthy… more nutrients, oxygen and blood will be pumped around your body giving you more improving your immune system, making you feel better and more alive!
Run run run
Running is one of the best exercises that will strengthen your heart and import for cardiovascular health helping improve circulation. Running will help you stay fit and healthy. Things that you should do when running is to prepare correctly.. make sure you know where you are going to run to and know the route their is nothing worse then getting lost. Run with friends and compete to help push your self and make it fun! Get some good comfortable running insoles or orthotics as good insoles whilst running can stop foot cramps and problems from effecting the run!
Read more on orthotic insoles here
Running isn’t the only exercise you can do
If you dont like the sound of running their are plenty more exercises and sport you can do like swimming and football that can be all turned into competitions one way or other to make it more fun for you.
You may feel that eating ready meals and fast food is a good idea when your busy as they will give you the energy you need to get through the day and they are a fast and cheap alternative to preparing your own food! But fast food and ready meals are empty calorie junk food that give you no nutritional value whatsoever…. full of sugar and trans fats that clog up your arteries eating
junk food is the one of the worst things to do… Full of sugar and quickly absorbed into your blood stream will cause spikes in your blood sugar levels. Increased blood sugar level will mean the release of insulin a hormone that you body makes which is the fat storage hormone which gets rid of the excess sugar in your blood by storing it as fat. Spike in blood sugar levels and the fact that the junk food is quickly digested and then gone means that you will feel full for a short period of time but will quickly feel hungry again meaning you will have to eat more… this all isn’t very good if you are inactive too and you can see how this can cause weight gain when you do not burn off all this excess fat.
What you should eat instead are foods that have nutritional value, health benefits and are digested slowly thus releasing their energy into the blood supply evenly and not in sudden spikes. It’s not all about the calorie count of food but what the nutrition is of the food.. that isn’t to say that you should eat more than your body burns but it does mean that you should concentrate more on the nutritional value of food and eating when your hungry and your body needs it and not starving yourself because you have eaten more than 2000 calories in one day. In fact some professional athletes because they are very active and need all the energy they can get will eat a lot more than 2000 calories some will even eat 6000 calories a day.
The important thing to remember is that 100 calories of fat is very different to 100 calories of protein…. and balance is the key. You body needs a balance of foods from all the food groups (even some fats are needed by the body) to function at its best.
five fruit and vegetables a day or more…
This rule is not just for kids! Its for adults as well but many adults forget! Eating enough fruit and vegetables provides your body with important antioxidants and nutrients that can prevent some forms of cancer.. help your immune system make you more energetic and a whole host of other health benefits and vitamins that you body needs. You have a huge range of different kinds of fruit and vegetables that can vary dramatically in taste so even if you dont like one kind of fruit or vegetables their will be at least one kind that you will like.. So you cant say that you dont like fruit or vegetables as you probably haven’t tasted them all!
You maybe thinking that you dont need to eat fruit and vegetables to get vitamins and nutrition in your body as you can simply take supplements for this…. but this is totally the wrong way of doing things as the health benefits from fruit and vegetables cannot be taken in supplement form as the nutrition and vitamins work synergistcally with one and another so taking just one type of vitamin or nutritional supplement will not work and trying to find the balance of what pills to take and how many is a impossible task (if not expensive too).
It is best that you eat a wide range of different fruit and vegetables to get a wide range of nutritional and health benefits from them.
What other foods apart from junk foods should you avoid in a healthy diet?
Good question. The white foods… bleached and stripped of all nutritional value white foods like white rice and bread offer no nutritional value.. bleached to create the appealing white appearance and stripped of fiber and other nutritional components means that eating these food is like eating raw carbs (sugar) with no fiber to help slow down the digestion process means spikes in blood sugar levels and we all know what that means now dont we?
It is best not to go for these white foods but go for the brown alternatives for example brown rice and brown bread that haven’t been stripped of their grain, nutritional value and bleached… because brown foods have got fiber also means the fiber gets in the way and makes digestion of the brown foods much longer and over the course of the day making you feel fuller for much longer so you will not fin your self snacking.
Some fats are healthy
Ever heard of omega 3 and 6 these are fats and have had a lot of media coverage over the years about how these fats can improve concentration and brain power and it is true they will! The omega fats are mainly found in fish.
Cooking fat’s olive oil and plant oil have lots of nutrition hidden inside them so cook your food in these fats instead of saturated fats.
Trans fats and saturated fats are really bad and should be avoided. Found in animal products and dairy.
Protein for body development, growth and repair.
Protein is essential for repairing, growing and developing your body. Proteins mainly found in meat but can be found in other foods like lentils, walnuts and milk and are really one of the most important things your body needs. Lack of protein whilst in your teens may cause stunted growth. The amino acids in protein are needed by your cells for cellular growth and repair.. it has been found that in countries that have little protein in their diets the average height of the population is considerably less of that of a country which has plenty of protein in their diet.
Strong bones with calcium
Dairy products like milk and cheese can give you the calcium you need for strong bones! Strong bones and getting enough calcium to your bones is very important if you want to avoid osteoporosis in later life. Vitamin D from the sun is also needed for strong bones! Yes sun light gives your body vitamin D and vitamin d is important in improving the bodies ability to absorb calcium from food!
Dairy products aren’t your only source of calcium you also got lentils, beans lettuce, celery and even brussel sprouts that all contain calcium too.
EATING SLAT IS A BAD IDEA.. STOP PUTTING EXTRA SALT ONTO YOUR FOOD!
Adding extra salt to already salty food isn’t very good.. and a salty diet can cause osteoporosis? Why because salt and acid foods cause imbalances in acidity levels in your stomach of which your body tries to correct by using minerals from your bones. This in effect lowers bone density level’s increasing the risk of osteoporosis. Avoid acidly products like vinegar and or lemon’s which could change the acid balance in your stomach.
Remember to drink water
Drinking plenty of water helps to keep you hydrated helping to keep your body healthy plus water can help flush out all the toxins that can pollute your insides. Drinking water helps with concentration too as much of your brain is made of water so water is what you need! Drink around 8 glasses of water a day to keep hydrated.
Healthy tips summary
Make sure that you eat healthy and have a balanced diet! I cannot stress how important this is.. eating the right amount of food with wich I mean the amount of food that your body means and not what a chart says you should have is important! Eat foods from a wide range of sources… being healthy is a lifestyle choice and not something you can start and stop when ever you feel like it. Being more healthy will give you more energy.. make you live longer, improve your mood and make you happier!
Thank you for reading the Superoito guide to healthy living. If you found this guide useful at all please share it with your friends and get them healthy as well. Good luck.