Eating healthy means eating more fruits, vegetables, whole grains, nuts, etc., but not depriving yourself of the foods you love. Increasing the quantity of healthy foods in your diet doesn’t mean giving up old favorite foods.
Eating a healthy diet lowers the risk of Obesity, Malnutrition, High Cholesterol, Cardiovascular Disease, Hypertension (High Blood Pressure), Diabetes, Cancer, Osteoporosis, Anemia, Alzheimer’s Disease, Thyroid problems, Iron Deficiency, and other health problems.
A Healthy Diet is one that aids in maintaining or improving general health. A healthy diet includes the correct amounts of the essential nutrients such as:
1. Proteins – are an essential nutrient needed by the human body for growth, development and maintenance. They are called the building blocks of life. Proteins are needed for building muscle tissue and repairing damaged tissues
Sources of Protein—
- Beans: aside from being a good source of protein, beans are also rich in fibers and antioxidants. Black beans, navy beans, garbanzos, soy beans, pinto beans, peas and lentils, are good options.
- Nuts: Cashews, Pecans, walnuts, peanuts, almonds and pistachios are very rich in protein.
- Meat, Poultry and Fish: Animal foods, such as red meat, pork, poultry and fish, all are complete protein foods. When it comes to meat, white meat such as turkey and chicken is the healthy choice, but moderate consumption of red meat once a week is acceptable. Remember, anything in moderation is healthy, excessive consumption of anything is bad for your health.
2. Fats – They supply the body with energy. They also help with the absorption of certain vitamins, minerals and antioxidants. Fats have an important role in maintaining healthy skin, hair, and insulating the body organs.
- Saturated fats are typically solid at room temperature; Saturated fats and Trans fatty acids (trans fats) are called bad fats because they are associated with heart disease.
- Unsaturated fats (monounsaturated and polyunsaturated fats) are liquid at room temperature; they are called the good fats because they offer considerable health benefits. They may actually lower the risk for heart disease. They also help to increase good cholesterol levels while lowering bad cholesterol.
3. Carbohydrates
- Healthy carbs (complex carbohydrates) include whole grains, beans, nuts, fruits, and vegetables. They help in keeping blood sugar under control. Research has shown people who consume more whole grains tend to have a healthier heart.
- Unhealthy carbs (simple carbohydrates) such as sweetened soft drinks, white flour, refined sugar, white rice, cakes, chips, and enriched pasta.
4. Vitamins – Vitamin E aids growth, Vitamin A aids vision, Vitamin K helps in blood clotting, and Vitamin C, Vitamin D, and Vitamin K, are important for proper bone development.
5. Minerals – Among the major minerals are calcium, potassium, sodium and iron. Deficiency in any of these minerals may cause serious health problems.
- Fruits and vegetables – They are low in calories and nutrient filled, which means they are rich in vitamins, minerals, antioxidants, and fiber.
- Greens – Bright and dark green leafy vegetables such as lettuce, kale, spinach, arugula, mustard greens, broccoli, Brussels sprouts, asparagus and Chinese cabbage are just a few of the options—all filled with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
- Dairy – Dairy products are rich in calcium .Sources include milk, yogurt, and cheese.
6. Water – is one of the most important components of a healthy diet. Although it has no food value, water is essential to our everyday life. It keeps the body adequately hydrated. The human body consists of about 60 percent water. You need to replace the water that your body loses through normal everyday functions to prevent dehydration.
KEY POINTS for a Healthy Diet:
1. Moderation – Means eating less of the unhealthy foods like white rice, pastas, saturated fats, and more of the healthy foods such as fresh fruit, nuts, beans and vegetables. But it doesn’t mean avoiding your favorite foods. . Eating bacon or hotdog for breakfast once a week could be considered moderation if you follow it with a healthy lunch and dinner—example :If you eat 150 calories of a slice of cake for a snack, compensate for that by subtracting 150 calories from your evening meal, by filling up with an extra serving of fresh vegetables.
2. Eliminate your midnight snack – eat only during the day when you’re most active, this will aid in your digestion and give your digestive system a break at night, this may also help to regulate weight.
3. Limit sugar and salt intake:
Sugar
Research links diets high in sugar to increased risk for Obesity, diabetes, cardiovascular problems, Alzheimer’s disease, stroke and tooth decay.
Reducing the amount of candies, soft drinks, sweetened fruit juices, cakes, and desserts we consume is only part of the solution. .
- Sweeten foods yourself. By sweetening drinks and foods yourself, you’ll make them to your taste and you’re more likely to add only the amount of sugar (sweet) you need.
- Keep fruits and vegetables handy for snacks instead of candies and cookies.
Salt
Eating too much salt can increase the risk of high blood pressure and can lead to other health problems. Cut down on your daily consumption.
- Processed foods like canned soups or frozen meals contain too much sodium (salt) which is way over the daily recommended limit.
- When eating out, ask for the gravies, salad dressings, dips and sauces to be served on the side because they are loaded with salt; thus by cutting down on these items you can control the amount of salt you eat.
- Soy sauce contains a lot of sodium, be aware when using it as a seasoning.
- Limit salty snacks such as chips, salted nuts and pretzels. Fill up with fruits, unsalted nuts, and vegetables for a snack.
Healthy Habit – “a patterned behavior that is beneficial to one’s physical, emotional and mental health”.
1. Get at least six hours of sleep. Make it a habit to have six to eight hours of sleep each night. It is during good quality sleep that your body releases adequate amounts of three hormones, (Erythropoietin, Growth Hormone, and Testosterone), the so called fountains of youth for your body.
2. Stay connected with family and friends. Regular social interaction with friends and family members (loved ones) is a great medicine, and decreases the risk of depression. Call, email, write, or chat online with your friends and family to share your feelings, hopes and joys.
3. Eat Breakfast Every Day. Research has shown that those who skip breakfast are more likely to be overweight than the ones that eat breakfast every day. Food in the morning literally provides you with energy and fuel which you need during the part of the day when you’re most active.
4. Exercise. Exercise increases intake of oxygen; it causes your body to burn stored fat and helps you maintain a normal weight. Thus, it decreased your risk for obesity, heart disease, and depression.
5. Laugh. Laughter relaxes your body and makes you feel good. It reduces stress and improves sleep, thus it helps you stay emotionally healthy.
6. Give up unhealthy habits. Excessive amount of alcohol (etoh) and cigarettes (nicotine) in our body can increase stress. They also increase the risk to liver disease, lung disease, and heart problems. If you smoke, think of quitting now.
7. Healthy Diet. Consists of a balanced combination of whole grains, protein, fresh fruits, and vegetables. Keep fruits and vegetables handy instead of candies and cookies. What you eat affects your health. A healthy diet decrease the risk of obesity, heart disease, high cholesterol, and diabetes
8. Stay Hydrated. Water is one of the most important components of a healthy diet. Water is essential to our everyday life. It keeps the body adequately hydrated. The human body consists of about 60 percent water. You need to replace the water that your body loses through normal everyday functions to prevent dehydration.
9. Smile. Not only is it contagious, it can improve your health. Put a smile on your face and the whole world smiles with you. Smiling changes your mood and the mood of others. It makes you feel good and it relieves stress.
Stress is a physical response to events that make you feel threatened or upset. We all deal with it. A little stress may be good for you, but too much stress does harm to your health.
Warning signs and symptoms of stress
- Memory problems
- Depression
- Irritability or short temper
- Chest pain, rapid heartbeat
- Diarrhea or constipation
- Eating more or less
- Sleeping too much or too little
- Neglecting responsibilities
How to cope with stress:
- Deep Breathing
Take a 5-10 minute relaxing break from whatever is bothering you and do some deep breathing. Sit down with your back straight, eyes closed. Inhale slowly through your nose, and then exhale. Deep breathing helps release your tension and counters the symptoms of stress. - Social Interaction
Regular social interaction with friends and family members (loved ones) is great medicine, and decreases the risk of depression. Call, email, write, or chat online with your friends and family to share your feelings, hopes and joys - Laugh Out Loud
Laughter is the best medicine. Laughing can ease stress. Laughter relaxes your body and makes you feel good. At home, turn on your tv and watch your favorite comedy show. When you are out, exchange funny jokes with your friends. You can also laugh when you’re alone by recalling some funny moments. - Exercise
Such as dancing, yoga and walking can reduce depression and anxiety. You can go for a 10-15 minute walk, or you can do some muscle stretching or you can turn on your music player and dance to your favorite beat. - Listen to Music
If you get overwhelmed by a stress, take a break and listen to calming music. Playing relaxing music can alleviate stress. Take a walk with your favorite music playing on your music player. Music has been proven to be a great stress reliever. - Eat Right
Eat healthy, well-balanced meals. Stress and a proper diet are closely related. Unfortunately, it’s when we have the stress that we either lose our appetite or end up with splurging on foods. - Smile
Smile and the whole world smiles with you. Putting a smile on your face during periods of stress makes you feel good because smiling affects emotion. - Good Sleep
Get 6-8 hours of restful sleep each night. - Avoid unhealthy habits
Avoid alcohol and recreational drugs. And don’t smoke. - Gardening
Exposure to sunlight and being outside in the fresh air promotes a sense of well-being and makes you feel good. The work of digging, collecting and picking rocks are activities that will help you burn calories, build muscle and are good for heart and lungs. - Get a Massage
A massage can relax you and increase blood flow especially if the massage is given by a loved one. - Take a Warm Shower or Warm Bubble Bath.
If you can’t afford a massage, a warm shower or bubble bath is another way to reduce stress.
Inactivity is a health threat. It increases your risk for obesity, diabetes, high cholesterol, heart problems and depression. Fortunately, you can do something about it.
Make it a habit – making exercise a habit requires a lot of “will power.”
How to do it?
- Choose an exercise you like and is safe for you.
- Start your exercise slowly and gradually.
- Start committing to it consistently for a few weeks.
- Try to get a workout buddy, he can help motivate you by providing accountability.
- Add an “exercise appointment” to your calendar. This will help you stick to a regular time every day.
*** If you have any health issues, check with your physician before starting a workout program.
*** Do only the amount of physical activity that makes you feel tired but not exhausted.
BENEFITS OF EXERCISING REGULARLY
1. Maintains and controls weight . Exercise is a physical activity that helps you burn calories. The more intense your exercise is, the more calories you burn off. When you burn more calories than you consume, you lose weight. If you can’t do your scheduled workout, try to get a little more activity throughout the day. Taking the stairs instead of the elevator, a short walk during lunch break, or moving around the house or office can add up to more calories burned.
2. Exercise improves quality of life. Regular exercise helps reduce the risk of heart disease, high blood pressure, high cholesterol, diabetes, obesity, and depression. Physical activity allows blood vessels to move blood more freely, thus improving blood circulation.
3. Exercise improves mood. Regular exercise can lift up your mood and reduces the risk of depression and anxiety. It can also relieve tension and anger.
4. Exercise boosts energy levels. Just a brisk 10 minutes of walking every day can increase your energy level. It can also improve your appearance and help delay the aging process
5. Improves sleep. Research has shown that exercise can improve sleep. The National Sleep Foundation study reveals that people who exercise regularly have a better quality of sleep compared to those who don’t and they are less likely to feel sleepy during the day. The study also shows that if you are inactive, a light exercise —like 10 minutes of walking a day – is enough to improve your sleep.
6. Flexibility is important, many people forget to stretch. Do some stretching every day. 5-10 stretches a day is good for your muscles and joints.
Sleep deprivation makes you look older, with visible puffy eyes and dark circle under your eyes. Lack of sleep interferes with your hormoneproduction, which are released by your pituitary gland during deep sleep. It is during good quality sleep that your body releases an adequate amount of three hormones, (Erythropoietin, Growth Hormone, and Testosterone), the so-called fountains of youth for your body.
Six to eight hours of sleep is adequate to give sufficient rest to the brain, and too little sleep can cause the following:
- Impair your performance on physical or mental tasks, and decrease your problem-solving ability
- Memory problems, will impair your memory
- Irritability or short temper
- Eating more or less
- Neglecting responsibilities
Poor sleep has been associated with health problems such as:
- Depression
- Stomach ulcers
- Obesity
- Diabetes
- Constipation
- Heart disease
- Irregular heartbeat
- High blood pressure
- Diabetes
- Cancer Growth
How To Sleep Better
- Set a regular bedtime.
Make it a habit to go to bed at the same time every night, even on weekends when it may be tempting to stay up longer. - Wake up at the same time every day.
Setting an alarm clock, for a short term, will help you achieve your goal, until your body rhythms adapt to your reprogrammed sleep schedule. - Be smart about napping.
To make up for a few lost hours, a short nap can be a great way to recharge, especially for older adults, consider a short nap (20-30 minutes) in the early afternoon, - Restrict nicotine before bedtime.
Nicotine itself is a stimulant. The effects of nicotine are similar to those of caffeine that will make it difficult for you to fall asleep at night. Study shows that current smokers take slightly longer to fall asleep; this is termed sleep latency. - Relax before bedtime.
Do all your activities during the day and relax at night. Give yourself a some kind of calming ritual to break the connection between your stressful day and restful bedtime. - Dark, quiet, and comfortable bedroom.
Create an ideal sleep environment, so you can sleep through the night without interruptions. Leave your iPad or iPhone in the living room! - Eat right before bedtime.
Avoid heavy meals before bedtime. A glass of a warm drink such as milk, water, or herbal calming (decaf) tea can induce sleep. Avoid caffeine 4- 6 hours before bedtime because the effects of caffeine can take as long as eight hours to wear off. Avoid Alcohol consumption before bedtime because it can alter the pattern and duration of sleep. - Hot water bath.
It can promote good sleep, because it relaxes your body and mind. - Avoid using social networking before bedtime because once you get hooked on something interesting, it is often difficult for you to log out.
