HEALTHY DIET

                                                                                                            By BaapG

Eating a healthy, balanced diet is one of the most important things you can do to protect your health. In fact, up to 80% of premature heart disease and stroke can be prevented through your life choices and habits, such as eating a healthy diet and being physically active.

A healthy diet can help lower your risk of heart disease and stroke by:

improving your cholesterol levels

reducing your blood pressure

helping you manage your body weight

controlling your blood sugar.

Eating a healthy diet doesn’t have to be overly complicated. While some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet pattern should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel.

Simple Steps to a Healthier Diet

1. Eating lots of vegetables and fruit.

This is one of the most important diet habits. Vegetables and fruit are packed with nutrients (antioxidants, vitamins, minerals and fibre) and help you maintain a healthy weight by keeping you full longer.

Aim for 7-10 servings of vegetables and fruit every day .

2. Eating a variety of foods that provide protein.

Foods with protein include fish, beans and lentils, tofu, dairy products and lean meat. Protein helps build and maintain bones, muscles and skin.

Eat protein every day.

3. Choosing whole grain foods more often.

Whole grain foods include whole grain bread and crackers, brown or wild rice, quinoa, oatmeal and hulled barley. They are prepared using the entire grain. Whole grain foods have fibre, protein and B vitamins to help you stay healthy and full longer.

4. Avoid highly and ultra-processed foods.

Highly processed foods, often called ultra-processed are foods that are changed from their original food source and have many added ingredients. During processing, often important nutrients such as vitamins, minerals and fiber are removed while salt and sugar are added.  Examples of processed food include: fast foods, hot dogs, chips, cookies, frozen pizzas, deli meats, white rice and white bread. Learn more about ultra-processed foods

5. Avoid sugary drinks

Sugary drinks including energy drinks, fruit drinks, 100% fruit juice, soft drinks and flavored coffees have lots of sugar and little to no nutritional value. It is easy to drink empty calories without realizing, and this leads to weight gain.

Avoid fruit juice, even when it is 100% fruit juice. Although fruit juice has some of the benefits of the fruit (vitamins, minerals), it has more sugar than the fruit and less fiber. Fruit juice should not be consumed as alternative to fruits. Canadians should eat their fruits, not drink them.

#The fundamentals of healthy eating

While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don’t need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.

Protein.  gives you the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn’t mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs.

Fat. Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health. Including more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline. 

Fiber. Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight. 

Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job

Carbohydrates . are one of your body’s main sources of energy. But most should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs. Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline

Simple Tips to Make Your Diet Healthier

1: Switch to 100% whole-wheat or whole-grain bread.

2. Add Greek Yogurt to Your Diet

3. Eat Eggs, Preferably for Breakfast

4. Drink Enough Water

5. Bake or Roast Instead of Grilling or Frying

6. Make your oatmeal with skim or 1% milk instead of water.

 7. Use mustard on sandwiches instead of mayo.

I hope you will get benefit after cover the points of this blog.

Thanks For Reading

Fitness For Busy Professionals

Many of us out there are super busy and live hectic lifestyles and fitness can sometimes fall back on our priority list.
With long hours, high levels of stress and lack of time to prepare it can feel like climbing an uphill battle to stick to some sort of sustainable routine.
Being someone who has worked with clients that lead this sort of lifestyle, I can tell you that it's 100% possible to stay on point with training and nutrition whilst balancing a professional occupation.
Good health and a great business are excellent running partners. Clocking the time for fitness, however, is a real scheduling challenge. Fortunately, there is evidence that even a minimal amount of exercise improves cardiovascular fitness. You simply have to sign up for the race.

In the fast-paced life of business-savvy go-getters, health and fitness can often be put on the back burner of priorities. Just as a car without routine maintenance doesn’t ride as efficiently, professionals without routine health practices don’t think as clearly and creatively. As employees, business owners, business executives and CEOs, we need our bodies and minds to run as efficiently and effectively as possible. Million dollar ideas aren’t fed with dollar menu diets.

A study reported in the Journal of American Medicine found that as little as 10 or 15 minutes of exercise each day produced beneficial results. Participants in the study were overweight or obese women or women with a sedentary lifestyle. Even when exercising only 72 minutes a week, the participants experienced a significant improvement in fitness.

Busy as we may be, we have less trouble finding time for television, social networking or even dull household tasks, Rodriguez observes, because there simply aren’t the same steep psychological barriers to those activities.

If you want to exercise, you’ll make the time. We interviewed psychologists, exercise scientists, celebrity trainers, authors and busy everyday people to get a handle on the 8 strategies :-

1. Make a Plan.

“The best way to make time for exercise is to have a written plan,” says Chris Evert, 18-time Grand Slam tennis champion. “Decide on the best time for exercise in your schedule and actually enter it into your computer or cell-phone calendar as a repeat event. This way it shows up daily and there’s less chance of you scheduling something during that time. Also, when you check your schedule in the morning, you’ll see it there and form a mental picture of when and how you’ll be exercising that day, which helps you stay motivated.”

   

2. Get your workout done first thing in the morning.

This way, nothing important has a chance to “come  .”  Starting your day with a workout also gives you energy and produces ‘feel good’ hormones called endorphins that will carry you through your busy day.

3. Workout in your lunch break 
A great way to fit exercise in during a busy day is to use your hour lunch break to workout. A 30-40 minute training session at a nearby gym or run around the park whilst everyone is out at a restaurant can be a highly effective way to fit exercise in.Workout, eat lunch at your desk and free your time up in the evening.

4.Set goals

. As the saying goes, those who fail to plan, plan to fail. Make sure your goals are S.M.A.R.T. (Specific, Measurable, Attainable, Realistic and Time-bound). Try writing some of the more immediate goals into your computer passwords so you’re constantly reminded of them.

5. Think positive.

Psychologists suggest that actively editing your negative self-talk patterns is a powerful way to support healthier lifestyle choices. For example, anytime you catch yourself thinking, “I am too busy to work out,” rephrase the thought in more positive, empowering terms, such as, “I choose to make myself a priority.” Or, “I do have time to be healthy.” Or, “I am willing to do something active today.” Over time, those positive thought patterns will elbow out the negative ones, helping you to see your available choices more clearly.



6. Get enough sleep
Getting enough sleep is another key step to ensuring you manage your fitness plans around busy and stressful times.
“Several studies show that sleep deprivation elevates cortisol and makes it more likely that you can gain fat.”
Aim for around 8 hours sleep per night and try not to compromise this. Not only will sufficient sleep help prevent the elevation of cortisol but It will help your muscles recover, raise your mood, improve your training intensity and make you more productive on your days at work.

7. Work while you wait.

Katy Gaenicke, mother of two boys, found a creative solution to her “no time” dilemma. She spends a lot of time on the sidelines of football practices and games near their home in Boston. “I started bringing my bike with me and riding around near the fields while my son practices,” she says. Evert has used this technique, too: “Instead of cramming in one more errand while your kids are at their activities, put on your sneakers and
take a walk for the hour.”

8. Be yourself.

Part of the reason you can’t make time for exercise may be because you’re not focusing on the right workout for your personality, says Marta Montenegro, MS, CSCS, CPT, celebrity trainer and exercise physiology professor at Florida International University. For example, don’t assume you’re a runner just because your best friend loves to run, she says. “Instead, analyze your lifestyle and personality to find a routine that suits you.” Once you understand your fitness personality, you’ll be able to identify activities you actually enjoy, and squeezing them into your schedule won’t be nearly as hard. (For more, see “Your Fitness Personality.”)

I hope you will stay healthy after cover on these point.

Thanks for reading

Weight Loss and Diet

We’ve carefully selected these blogs because they’re actively working to educate, inspire, and empower their readers with frequent updates and high-quality information.

We all want to be healthy and fit. But for many of us, setting a goal to lose weight is a lot easier said than done. A weight loss journey can also feel isolating without a strong support system.

That’s where blogs can come in. If you’re looking to lose weight this year or need some inspiration and motivation to keep you moving forward, these are your people!

# How to get motivated for loss weight and get a healthy diet

1. Determine Why You Want to Lose Weight

2. Have Realistic Expectations

3. Focus on Process Goals

4. Pick a Plan That Fits Your Lifestyle

5. Keep a Weight Loss Journal

6. Celebrate Your Successes

7. Find Social Support

8. Make a Commitment

9. Think and Talk Positively

10. Plan for Challenges and Setbacks

# General tips on losing weight and getting healthy

If you eat fewer calories than you burn, you'll lose weight. But when you're hungry all the time, eating fewer calories can be a challenge. ... She recommends dividing your daily calories into smaller meals or snacks and enjoying most of them earlier in the day -- dinner should be the last time you eat.

# Positive Body Image

• A person with positive body image feels comfortable, confident, and happy with their body. They should not feel ashamed, embarrassed, self-conscious, and unhappy with their body.

• A person with positive self-esteem feels confident in their abilities, has respect for themselves, and is proud of who they are. They should not feel worthless, self-critical, and have low confidence in their abilities.

                 
    # How To Enjoy Exercise

1. Make it a Habit – Remove the thinking element. ...
2. Get a Partner – Get someone else to go to the gym with you. ...
3. Tune Your Challenge Level – Here are two bad ways to start exercising. ...
4. Set Goals – Not weight-loss or muscle gain goals, but fitness goals.

than you can loose your weight, don't take tension about it and enjoy your life.