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A Diet For Healthy Living Is Essential

We as humans have always been in pursuit of what we believe to be infinite knowledge and one of the categories that falls into this overwhelming arena has been an even stronger desire to live longer and remain healthy. Due to our weaknesses, we are often tempted by the infamous ‘junk food’ categories which unfortunately are marketed extremely well and as a result, entice us enough to distract us from what we already know is better for us. This article attempts to give you a fundamental reminder as to what you must do in the greater part of your life to assist in living for as long as you possibly can, while remaining healthy.

Tell me what a healthy diet is!

Once you have discovered the foods that have all the nutrients to keep you well and healthy without over indulging, you will be on the path of establishing a healthy diet. Most often, it will include an average daily consumption of around 800 calories – anything less is questionable. You may already be aware that there are many diets in the market place that encourage you to dismiss many of the nutrient rich sectors of a normal diet. Many professionals now believe this to be misleading and will, in the long term be injurious to your health if carried out for any lengthy period of time. Rapid weight loss can be harmfull in most cases and you should steer clear of this practise even if you’re a model and size is everything to you. If you need to lose a lot of weight don’t be frightened to approach you doctor, in fact I recommend this if you have any respect for your body and future. A small price given the value of the asset, right?

Vegetables and Fruits

Vegetables and fruits should be the major chunk of the food you eat in a day. They are very rich in nutrients. They would give your body the much needed minerals and vitamins it requires. It doesn’t really matter if they are fresh or frozen. The fact that they are eaten is enough. Eating lots of salads is one of the best ways to consume them. They would taste better that way with say an olive oil dressing mixed with lemon and some pepper.

Here’s an indicative list of what should be eaten:

- Green leafy vegetables like spinach, cabbage, cauliflower.

- Coloured vegetables like tomato, carrots, beetroot, raddish.

- Fruits like bananas, berries, mango, apple, grapes, oranges etc.

Cereals

Doctors say cereals should form at up to one third of your daily food intake. People have lots of misconceptions about this group. They deliberately avoid eating rice or starchy foods thinking that they increase their waist line. This is poor information that is prevalent and needs to be corrected. Cereals like rice or potato contain essential carbohydrates that work wonders for the body. It is the quantity that needs controlling. The bread that you think increases your weight actually gives you wholesome nutrients that your body requires. What is injurious instead is the extra spoon of jam or layer of butter you use while eating in preparation. No one needs to eat three or more sandwiches for lunch. One is adequate. Control those amounts and you take another step towards a healthy diet.

- Rice, breakfast cereals, etc

- Wholemeal multigrain fresh bread, noodles, yam, etc.

- Potatoes, sweet potatoes, beans, lentils, etc.

Milk and dairy products

Milk and other diary products are very important in the daily diet. However, they contain lots of fats. It would be beneficial if you can get the low fat versions of these foods like skimmed milk.

- Skimmed milk

- Low fat yoghurt

- Reduced fat cheese, etc.

Fats and sweets

You would do well if you consumed these items in moderation. Though these foods are almost everyone’s favourite, we need to avoid them to ensure healthy living. This doesn’t mean you give up eating your favourite pastry forever. It only means decreasing its frequency from everyday to once in every fifteen days! I don’t need to tell you what these foods are but for the record, they are mentioned below.

- Fried foods

- Sweets, chocolates

- Pastries, cookies

- Creams, soft drinks, soda pop, etc.

Meat and other such stuff

Meat is very rich in proteins and they are vital for your body. They should be eaten but in moderation. You can always remove the fat in the meat. Take fish at least two times a week and make sure you eat different kinds every time. Some of the examples of healthy meat would be.

- Lean meat

- Fish

- Chicken, (not skin) etc.

After such an exhaustive report on what should comprise your daily food intake for a healthy living, you are no doubt wiser now about the steps to take from here. Accompany this diet with good exercise and regularly to give your health a fine polish. Then you will beam

Having A Healthy Living Lifestyle Cuts Risk of Death

Yet another reason to make a healthy living lifestyle a habit. A healthy lifestyle of eating right and exercising, keeping your weight in the normal range and not smoking benefits our health, and our hearts according to a new study. The work demonstrates a dramatic drop in sudden cardiac death for those who embrace four healthy living habits.

Sudden cardiac death isn’t a heart attack, though many think the two mean the same thing, rather it is the result of a sudden cardiac arrest – an abrupt, unexpected loss of function because of problems in the heart’s electrical impulses. If not treated with a defibrillator within minutes, the result is death.

Sudden cardiac death can happen in those who know they have heart disease, and in those who have no sign or symptom beforehand. It often comes without warning, striking down somewhere between 250,000 and 310,000 patients in the United States each year.

The most recent research involved analyzing data on the lifestyle of over 81,700 women (aged 38 to 63 years) who were taking part in the Nurses’ Health Study.

The participants filled out a questionnaire asking about their medical history and lifestyle factors every two years; details on diet habits were collected every four years during the study period. 321 incidents of sudden cardiac death occurred among the subjects during the 26-year follow up,

The good news was that it appears each healthy habit confers a reduced risk of disease, but when all four options are combined, the risk dropped dramatically. The study found that women who…

- Don’t smoke

- Had a healthy BMI (under 25.0).

- Exercise for at least 30 minutes each day on most days of the week.

- Ate a Mediterranean type diet that includes lots of fruits, veggies, whole grains, healthy fats, nuts and fish with moderate alcohol intake.

…were over 90% less likely to suffer sudden cardiac death in comparison to those who didn’t follow a healthy, low risk lifestyle.

The findings aren’t a surprise, but they do show an impressive association between lifestyle factors within our control and disease risk.

What’s more, the team estimates that if all the participants in the study practiced all four healthy habits, 81% of the sudden cardiac deaths might have been avoided.

By following all four healthy lifestyle choices, you not only do good things for your heart, but you also reduce your risk of diabetes, hypertension and high cholesterol… all trouble on their own.

No one says that making behavior changes is an easy thing… it takes patience and planning. Experts recommend that you shy away from vowing to drop 60 pounds and make smaller, easier to manage changes instead.

Don’t trash your whole diet, but do make a conscious effort to choose healthier foods, to be a bit more active… just five minutes daily to start with on most days. Work up from there. As you see the results of your efforts to follow a healthy living lifestyle, you’ll start to feel better… look better… and it won’t be very hard to keep on going.

Healthy Living Tips – The Zen of Exercise and Healthy Food

In this article I will be writing about how to enjoy and get a deep satisfaction from exercise and eating really good healthy food.

There is a Zen to all things we do, what I mean is, that there is a mindful relaxed way do things that gives a person a sense of contentment, fulfillment, calm, a generally positive result from what you are doing.

With exercise’s like Tai Chi, QiGong, yoga and other martial arts style exercise’s there is an inherent zen quality built in. I believe that other types of exercise can also be done with zen quality. Riding a bicycle gives me a very zen experience, I relax and enjoy the motion, the air, the sensation of propulsion. Running can be a very meditative zen experience, I get into my own head and through the repetitive aspect of jogging I go into a zen like state that is conducive to meditation.

Even working out with weights can be performed in a mindful zen fashion. Especially when you concentrate on the feeling of the muscle activity and joint movement.

Eating good food also has a zen feeling when you slow down and eat mindfully. When you taste and chew the food fully, when you think about the quality and healthful benefits of good healthy food. Eating is not only a necessity it is also one of the true joys of living. What mother nature is able to provide for us is truly miraculous. If as we are eating you think about how important and wonderful and life sustaining food is, you can enjoy the zen of eating.

It is unhealthy to eat too fast, to eat unhealthy food choices and to not consider the blessing of having enough to eat. Having the access and wealth to enjoy high quality natural organic foods should be appreciated and treated with respect. The zen of eating is about this respect for life, natures bounty and our own good health.

Healthy living can be a wonderful zen experience that creates balance, harmony and well being. Taking the time to be healthy within the hectic, complex lifestyles people live today can be a challenge. If you don’t take the time to slowdown a bit and enjoy the zen of living a healthy lifestyle. You will miss out on what can be a truly happy life.