"Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity."
-WHO
Above is the World Health's Organisation's definition of health.
We all have our different interpretation of this word and how to adjust it accordingly to our lifestyle - below is what it means to me:)1. First things first: cut the junk
This doesn't mean you can't ever treat yourself to a junk food meal once in a while, presumably after a night out in town. But cut it out if you can, it's empty calories and fat. This food simply doesn't fuel your body with what it needs, instead giving you the excess of what is unnecessary. Also, you're just letting big companies make bucks instead of the local independent businesses.
Yep, that Wendy's looks delicious.
But trust me this is way better:
2. Food shopping,prep & related books
Essentially it all starts at the supermarket, your local green grocers or the local food market. In the end, what you eat is what you buy.
Take time when shopping and choose good quality fresh foods. Don't buy pre-made meals, it's as bad as eating a McDonald's. Spend more time in the Fruit, Vegetable and Meat sections; less in the sweet & snack isles.
Don't buy too much! Better to buy fresh fruits every other day than let it all go to waste in your fridge.
Before you make your purchases get inspiration from healthy eating blogs, cooking books and friends. Plan ahead what you are most likely to make and buy accordingly. This doesn't mean you don't have space for a spontaneous meal. It's just nice to have a rough outline of what you will be eating.
First and foremost: Experiment with ingredients and tastes. It makes meal prep and cooking in general that more fun.
Women's Health mag and Donna Hay's books as an inspo
These are the guidelines taken from the NHS website as an example of some intake values:
Total fat
High: more than 17.5g of fat per 100g
Low: 3g of fat or less per 100g
Saturated fat
High: more than 5g of saturated fat per 100g
Low: 1.5g of saturated fat or less per 100g
Sugars
High: more than 22.5g of total sugars per 100g
Low: 5g of total sugars or less per 100g
Salt
High: more than 1.5g of salt per 100g (or 0.6g sodium)
Low: 0.3g of salt or less per 100g (or 0.1g sodium)
Source; NHS
3. Make the right swaps
4. Green is good= eat and drink more green
Juices and smoothies are the current big thing!
Broccoli, Celery, Spinach and so on; whether you juice them all together or simply steam cook them just include them in your meal schedule.
As an example, my green pre-workout smoothie (spinach, cucumber, apple and kiwi)
Salads
-very healthy & easy to make
My personal "go to salad"
-Baby leaf salad
-Feta & Edam cheese cubes
-Olives
-Tomatoes
-Crab (fish) sticks
-You can add tuna or some chicken accordingly
Topped with some olive oil & balsamic glaze.
5. Stay hydrated
Water, water and water. Instead of juices from concentrate or "fizzy" drinks - drink water. Ice teas and cokes have wayyy more sugar that needed, really not necessary. Try to drink around 1,5-2L a day. This is purely dependent on your lifestyle as when you exercise you will loose electrolytes and those will need replacing.
Adjust accordingly but always stay hydrated! At the end of the day we are over 60% water.
6. Get on the move
This just has to become a part of you weekly routine.
You gotta exercise. Whether it's going running, gym, playing your favourite sports or simply riding a bike. Be on the move. It's good for your heart as well as for the rest of your body.
Remember to not overdo it. Slowly ease into a suitable exercise regime. Commit to it consistently and you'll notice the changes. Gradually, you'll find the right balance for you. Find a time in your busy schedule to exercise more and you'll be rewarded. Starting a day with exercise gives you a positive outlook for the rest of it. Make it part of your lifestyle!
The truth is your body is like a machine and it needs to be fuelled when you'll use it a lot. Throughout the day we need this fuel. Eating 'healthy' meals at 9pm at night won't do you much harm but it simply won't do any good.
Try to not eat late at night, and according to your fitness aims draw a line at a certain point in the eve e.g. no food past 8pm (just a juice or two at the beginning to gradually ease in). Unless you are extremely active at night and need that energy, your body just stores it as an excess and it's simply not used up. It's like trying to fuel a full tank. It ain't gonna help you.
Don't skip meals and starve yourself, you'll just feel extremely hungry late at night and it will all just become a viscous cycle.
8. Eat more fish & other seafood
A light, tasty meal, fuelled with Omega-3 and many other nutrients!
According to the American Heart Association..
"Fish is a good source of protein and, unlike fatty meat products,
it’s not high in saturated fat. Fish is also a good source of omega-
3 fatty acids. Omega-3 fatty acids benefit the heart of healthy
people, and those at high risk of — or who have — cardiovascular
disease. Research has shown that omega-3 fatty acids decrease risk
of arrhythmias (abnormal heartbeats), which can lead to sudden
death. Omega-3 fatty acids also decrease triglyceride levels, slow
growth rate of atherosclerotic plaque, and lower blood pressure (slightly)."
Source;
American Heart Association
Need I say more? :)
You can read more about the positive influence of fish & seafood on your heart's health at: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp
Jumbo shrimps with garlic & basil on a baby leaf salad by moi
9. Fruit & Veg
Simply: make smoothies, snacks and meals from these! They're pretty looking and very tasty.
10. Cut the %
Not only a one way ticket for liver cirrhosis - alcohol has so many calories! An occasional glass of wine with a good dinner won't hurt but avoid huge drink binges when not needed.
We can't get rid of all of life's pleasures but we can adjust them to their correct amounts.
11. The breakfast of champions
Yes, you're already late for work or school and eating is probably the last thing you have in mind of doing.
Start a routine, wake up those 20 minutes earlier and make yourself a big breaky. In the morning is when our body craves the energy the most. It can't tell us directly so just don't skip it. Make it part of your lifestyle. You will crave less snacks and your morning's will be more productive. Skipping breakfast isn't good and actually it's the best time to stuff yourself with everything you love - no limits. You'll burn it all later, just don't lie on the couch and watch TV ;)
12. Treat yourself
Whether it's pancakes, pizza, some chocolate or a pavlova. No need to go cold turkey. Treat and reward yourself. When you'll treat these dishes as rewards, they'll taste even better. Don't overkill your favourite sweet treats by indulging in them every day. Just suitably choose a day aka "cheat day" or moment from time to time when you can give yourself a break from the other dishes. Don't completely cut them out that will just put you off trying to eat a little healthier and you'll have to start again. It's all about finding that personal moderation and balance that fits you.
13. Supplement - but only what you are missing
Vitamins aren't exactly good for you in extreme excess but can help if you have any nutrient deficiencies. Measure up and check your levels and supplement accordingly. Its not necessary to stuff yourself with extra tablets if you're not deficient and your body is dealing with eventing correctly.
When buying these, choose the real deal. Don't buy the synthetic vitamins which are not as nutritious. Yes the actual vitamins are more expensive but this is not something I would save on if I have a certain vitamin deficiency.
14. Most importantly: Stay motivated!
The key to any change we make is motivation. That's the building block of everything that we decide to pursue. Lifestyle changes are based on the same principle without the will to make a change - you won't go far.
Motivate yourself and motivate others. It's often easy to follow a certain lifestyle with a friend or partner. You're not exactly gonna lay on a couch, eating potato chips and watching TV if you see your boyfriend or girlfriend going for a run by the beach? Would you? I hope not:)
I hope this was helpful. I used my personal experience when I wrote this post. However my knowledge is not perfect so these are only guidelines and thoughts which reflect what I think the foundations of a healthy lifestyle consist of.
It's all complicated but essentially it all boils down to this, just:
Sorry for the explicit language:)
Source; Google
No comments
Post a Comment