Protein Protein Protein…is THE word when people talk about losing fat or building muscle.
Its seems like a High Protein Diet is the cure for everything.
Besides having personal training, yoga and other fitness certificates I am also a Holistic Health Practitioner and Board Certified from American Medical Alternative Association and what I love about this fact is that besides building muscle, and getting shredded, I take mine and my client’s health pretty seriously.
They have to go hand in hand.
Whats the point of looking your best, when you are not healthy?
So Protein is NOT THE word for me.
Unlike before, where I was super-obsessed about getting 150+ grams per day and eating a high protein meal every 2–3 hours, I have shifted my focus to other important things that gives me far better results.
Yeah, sure I take around 110g-120g per day in 2 meals a day, but I focus on other things too!
Here I will give you 7 health hacks that will make you optimally healthy:
Oh, and by the way I walk my talk. All these hacks I implement almost daily. These are not something I find popular or trending.
These health hacks have a solid compounding effect.
I am sure you would agree I look much younger now, than when I was Skinny-fat many years ago:
Eat at least 25% calories from Healthy Fats
I was seriously affected by the low-fat craze in the early part of the century.
Low fat milk, egg whites only-throw away the yolk, no ghee—eating plain Roti for so long…my God nightmare it was:(
Healthy fats are super-duper important for your skin, health and overall functioning.
People please ensure you use ghee/coconut oil for cooking.
Eat almonds and walnuts daily
Don’t throw away the yolk and have whole milk instead of skim and you will get 25% calories from healthy fats.
Here are some related posts on fats:
Use Smaller Plates
I don’t have an issue of overeating because I count my calories. I know my portion sizes and stay well within my caloric deficit.
But most people don’t. They seriously underestimate the food they eat. And they don’t want to go through the trouble of counting their calories.
Ok, don’t do it.
But at least use smaller plates. Reducing 2 inches plate size results in you eating 20% less calories.
Sleep 8 hours everyday. Sleep early ideally before 11pm.
The release of hGH is the highest during the first two hours of your sleep. Human Growth Hormone is the fountain of youth. After you turn 30, it starts to rapidly decline and it becomes imperative that we do certain things like HIIE and sleep enough to restore it to optimal levels.
Refer to chart below:
Spend more time in Kitchen: Its not enough to say eat more protein, ditch the refine carbs, and do this and do that.
You need to simply spend more time in the kitchen.
Reading about something and actually doing it are two very different things.
You gotta spend more time in the kitchen…if you want good health..Period!
Eat home made food 95% of the time
You cannot stay optimally healthy if you eat out most of the time!!
You just cannot. There are may issues with restaurant food:
- Cooked in vegetable oils which are very bad for your health. Most of the time they are re-heated which makes them even more toxic
- Its not fresh. For example: The vegetables that you get in Subway are pre-cut. This causes serious loss of nutrition.
- 99% of meats comes from CAFO’s —confined animal feeding operation where animals are kept in very bad conditions. They are fed a diet of corn and soy, given hormones and antibiotics and when you eat their meats those same chemicals are going inside you.
But if you cook your own food, you will ensure that the ingredients are procured by you, you will ensure they are of the best quality. Overtime this could make a huge difference in your health.
Minimize Sugar consumption
Sugar is toxic. It accelerates aging. Its highly addictive. And its has found it’s way in almost every processed foods that you will find in the supermarket.
Studies and research have shown that sugar is even more addictive than Heroine/Coke!!
You need to clear out your kitchen and develop a strategic intervention that allow you to absolutely minimize sugar in your diet.
Limit your beverage intake to these Fabulous Four
Water|Green Teas|Apple Cider Vinegar|Coconut Water
Its still amazes me how so many people still drink Coke with their food! Some of them are my closest friends, no matter what I tell them, they just don’t listen. They know drinking coke is bad, just like smokers know smoking is bad.
But only if I can visually and clearly show them, how these beverages are paying havoc in their bodies will they understand.
If you want to be healthy, cut out everything. Most of the so called healthy beverages like sport drinks, juices and so forth are simply sugar in disguised form.
AND don’t miss these greatest hacks too, if you like this answer you’ll love this one:
Check out my free courses for more education🙂
Staying healthy doesn’t happen by accident. It requires some work, compliance with lifestyle decisions, and regular checkups.
A healthy diet can be summed up by (1) Eat whole foods. (2) Don’t overeat. (3) Eat plenty of vegetables. It sounds “too simple”, but since nutrition is so complex and controversial, it can help most people to stick to a simple memorable short that has a high level of evidence it works.
A slightly longer, more specific version would be a diet rich in fiber, fruits and vegetables, whole grains, with a minimum of 2 servings of non-fried fish (3.5 oz per serving) per week. Avoid artificial or added trans fats. Limiting red meats, particularly smoked and/or cooked at high heat for a longer time may help. Avoiding processed foods as a general rule of thumb is another element – sweet or sugary foods with highly refined grains or sugary beverages.
If you need a “structured” diet with recipes, the DASH or Mediterranean diet meets all of the criteria for good health, and there is convincing enough evidence. There are other diets that can work if they can fit into the proven parts are stated above. Long-term longitudinal NHANES study data with large sample size since 1971 backs up dietary claims.
Physical activity is necessary for good health. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise every week. According to the CDC, this is defined as “if you’re being active at a vigorous level, you won’t be able to say more than a few words without pausing for a breath”.
Strength training with 5-8 repetitions and 3 sets of free weights in full body workouts (progressively increasing resistance over time) are important for balance, mobility, bones, and blood sugar control. It is recommended at least 2 times per week. Women may worry that intense strength training makes you “bulky” or look like a man. That is false and not only that, consistent intense training prevents osteoporosis where women benefit disproportionately more from.
I personally recommend a NASM/ACSM certified personal trainer and registered dietician to look after exercise to prevent injury (especially HIIT which may reduce more visceral fat) and for tracking progress, but it is not required and may be too costly for some people if you are already well informed. But a minimum of sport specific $80-$150 injury prevention programs by an exercise professional with biomechanics knowledge and gait/kinesiology analysis software is worth the investment.
Image source: CDC
Stress, Mental health & Sleep
Reducing stress is also important as there is a connection to chronic stress and disease. Relaxation methods and/or CBT/DBT may help. Building a strong social network helps. Getting enough sleep, with about 7.5-8.5 hours per night (some genetic variation), ideally in line with sleep cycles and circadian rhythm with “free-running sleep” is necessary. Avoiding blue light before sleep helps a lot.
Avoiding drugs, all levels of alcohol, smoking / vaping / tobacco products, second-hand smoke, water pollution (some places have poor quality which may require reverse osmosis systems), air pollution (including indoor air pollution that can be reduced with source control, a HEPA air cleaner or simple ventilation ), noise pollution, hormone disruptors, carcinogenic compounds (i.e. methylmercury, radon, asbestos, lead are some common ones, but you can start with IARC class I) etc are the main important factors for health.
There are health quacks that overstate potential risks of potential toxins to sell their products, so I would be wary of information sources. You do not need to buy everything organic to avoid potential toxins, such as cadmium, pesticides, etc that may or may not make a difference. Natural pesticide residue on organic food can even have potential health risks, but it is unknown and too low to make proven significant differences. I personally buy some organic mainly because of taste.
Supplements not usually recommended
Although I do take a few supplements (creatine monohydrate made from AlzChem Trostberg GmbH and unflavored whey protein), energy beverages (green tea and coffee sparingly), and minimum amount of skincare products (glycerin), supplements are not required – unless you are vitamin or mineral deficient. You should apply sunscreen every day though (I use zinc oxide mineral sunscreen). I would be extremely careful as supplements and cosmetics can have manufacturing issues, so I try to get the prescription version of skin care products, if applicable (i.e. medicated shampoo).
It’s largely a self-regulated wild west, as the FDA doesn’t regulate them and supplements have caused liver failure or have been found to contain heavy metals or illegal drugs such as anabolic steroids or meth. Almost all supplements are close to snake oil, and herbal extracts can have health risks. I recommend most people to check carefully with their physician. If you do decide to take supplements – you probably want to avoid anything without GMP, USP, a reputable brand, and frequent third-party testing. This does not rule out any issues, but will drastically reduce the chance of issues to acceptable levels of risk if you decide to take supplements IMO.
Primary care & medical access
Finally, establish a good relationship with your primary care physician and be informed about medicine from highly trusted sources with a high level of health literacy. UpToDate is a good source for evidence based medicine but it may be too expensive and can require in-depth medical knowledge. You could instead rely on reputable medical organization websites that are either .edu, .gov or specific medical practicing boards meant for the general public for free.
If something happens to your health, a trusted and highly competent physician who knows you is in the best position to help screen and monitor your health while recommending appropriate interventions. I personally use a concierge model for primary care, but it may depend on your finances and insurance in certain areas. Having access to a second opinion can help in some cases (i.e. surgical decisions, cancer care, complex cases etc). If cost is an issue, consider a trusted and competent advisor to help you find health care financing, or sometimes medical tourism can be an option.
There may be a few other things I missed. I’ll add them here: brushing teeth twice a day and getting it regularly cleaned. Wearing polarized sunglasses with UVA and UVB protection. Look away from computer screen and stretching from time to time if sedentary can help with eyestrain. You could try getting a toilet stand to squat while defecating. Avoiding accidents and poisoning can help. Water intake adequate where urine is almost clear or pale yellow. Keeping medical records and data available, including family members complete medical record. Economic stability helps. Safe housing (reduce catastrophic property risk, such as fires) and safe car helps (If you drive, I recommend a Honda CRV 2017 or newer or if you can afford, Audi Q8, but note there are many other high safety rating options). Picking the right partner to avoid domestic violence and observing firearm safety helps. Promotion of peace, sustainable land/sea use (i.e. sustainable fishing and agriculture) and public policy regarding health topics, such as organ donation and responsible antibiotics use helps on a system level. Access to clinical trials may help if you wish to extend a survival curve in terminal diseases or get first access to a “relatively safe” phase 3 potential COVID-19 vaccine (note side effects like GBS can potentially occur extremely rarely. I like the chances of potential benefit which far outweighs it). There are also controversial nutritional topics such as whether or not to reduce non processed red meat not cooked at high temperatures, optimal salt intake (potassium levels play a role, this is assuming no prehypertension or hypertension), saturated fat intake (especially when less than 10% of total caloric intake it likely doesn’t matter) and cholesterol intake when healthy – but I would take a moderate stance at the moment since the data is not strong and may interfere with other dietary goals if completely eliminated or minimized depending on your tastes.
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8 tips to keep health in oriental medicine
Health is the most valuable asset in our lives. Maybe when you are healthy you will not feel valuable health, but until the illness is so thick we will regret realizing that we have not really taken it seriously. So don’t let “lose it before you know it”, take care and keep it healthy right now.
Check out 8 tips to keep your body healthy through things that are not difficult below:
1. Only drink water when thirsty
Most people know that drinking water is less harmful to health, but does not mean that drinking more water is better. Drinking a lot of water will only cause more urine, according to Oriental medicine, urine carries a portion of fire and gas from the kidneys, a person who has a habit of drinking too much water over a long time will cause the kidneys to be lost. That damage causes disease.
In the past, people who were hungry were eating, thirsty, drinking, that was the rule, they could not be full and eat more than one meal. We should only drink water when we are thirsty, but we should not be too thirsty.
2. Eat like drinking, drinking like eating, regularly swallowing saliva
Eating like drinking means that you should chew carefully so that food is crushed, and drinking like eating means drinking slowly, small sips. This helps the food to be crushed before going down to the stomach, reducing the burden on the stomach, in addition to providing an additional amount of significant digestive juices, including digestive enzymes for digestion. very important.
On the other hand, according to Oriental medicine, two secretions of sublingual salivary glands are two very important acupuncture points, translated from these two acupuncture points, which are from precious kidneys, so it is also called “Jade translation” (translation precious as pearls. Eating as drinking, drinking as food will help this amount of fluid is brought up more, in the oral cavity is the germ of the mind, this kidney fluid will be delivered to the fire of the mind, help the mind to intersect, the fire hydromassage from that health is improved. That’s why, in the birth of the ancient people, the movements often move the tongue to produce more saliva and swallow.
3. Do not eat too much, do not eat too late
As everyone knows that eating too much will cause a lot of trouble especially in the evening. At night is the time when the body needs to rest, including the digestive apparatus. When eating too much dinner, food will not be fully metabolized into body culture substances but will produce sputum (a pathological product), sputum will cause blockage in the body, hindering the operation of blood gas as well as organs from which cause disease.
In addition, the diet should be high in fiber, eat a lot of fruits, limit eating too much fat and starch but still need to ensure a reasonable ratio, avoiding the body is lacking in substance.
4. Exercise with moderate intensity, suitable for health conditions
Regular exercise will cause blood circulation to be circulated, mentally refreshed, and health to increase. However, we should only play sports at moderate intensity and choose the right sport. Avoiding excessive exercise will backfire, causing problems such as osteoarthritis pain, fatigue and difficulty sleeping …
In addition, following Oriental medicine when exercising will make pores open, when bad air is easy to penetrate, so avoid exercising in a drafty place, do not practice outdoors during cold weather or take a bath right after campaign …
5. Sleep on time and get enough sleep
Getting enough sleep will help your body to rest, recreate energy.
According to Oriental medicine, when sleeping, blood will return to the can, make the blood more sound and fresh. From about 6 pm to 12 pm is a time of sound, this is a time when the sound is very prosperous, everything should be collected. A sleep during this time is a good quality sleep, which helps the body to recover well. So should not go to bed after 12 o’clock at night and should not work, too strong after 6 pm.
6. Listen to the signs of disease
Some people only go to the doctor and discover the disease at a late stage. This not only reduces the chances of being cured but also reduces the quality of life for a long time. Our bodies have mechanisms for predicting illnesses that we ourselves can feel through some seemingly harmless symptoms.
Sometimes it is just common symptoms such as lumbar pain, knee fatigue, tinnitus, dizziness, menstrual menstruation is not regulated (menstrual period, early menstruation, abdominal pain, back pain …), numbness hands and feet … When the body has any unpleasant problems, the general advice for everyone is to go to medical facilities for prompt examination, evaluation and treatment.
7. Spirit should be comfortable, moderate emotions
An ordinary person cannot avoid the happy, sad, angry times … According to Oriental medicine, those emotions, if overly affected, will affect the activities of the government organs like being too happy to harm the mind, worrying too badly. , fear of harming the kidneys, sadness harming the waste, anger is too damaging … So, Chinese medicine doctors always advise their patients not to let the emotions become too much, so keep the spirit comfortable, avoid stress, stress, should cultivate spirit …
8. Do not arbitrarily use drugs
Many people still use medicine on their own experience or listen to this person whispering. There is also a perception that tonic is harmless but the truth is not so. Even vitamins and herbal supplements can be harmful if not used properly.
Oriental medicine has the phrase “bad then tonic” which means that only when the body is really deficient should it be supplemented and lacking, so should it be added. In addition, some types of flowers and leaves that drink tea instead of daily tea can also cause harm such as trifolia flowers, Diep Ha Chau, tea leaves, bitter leaves … These types of leaves follow Oriental medicine. , should only be used in consultation with a physician.
LIFE CHANGING HEALTHY HABITS..
Habits that can really change a life:
- Early to bed.
- Early to rise.
- Start your day with at least 2 glasses of warm water as soon as you wake up.
- Proceed with a fruit. And after an hour or so, have another breakfast, quite heavy and healthy. Never skip your breakfasts.
- Stop overeating. Eat a little less than what is required.
- Hydrate yourself throughout the day.
- Eat at least 2 meals + 2 breakfasts in a day. The weight of your last meal should be the least as compared to your morning meals.
- Meditate everyday, even for a couple of minutes. It’s good for your mental fitness. It keeps you peaceful and more focussed.
- Start yoga practises at least thrice in a week. It will keep you more active.
- Move as much as possible.
- Maintain a positive attitude throughout the day.
- Read something everyday for your mental and psychological growth.
- Say no to TV, phone and system’s screen, at least 1 hour before you get asleep.
- Take proper and sound sleep.
- Maintain a journal and a to do list for the next day. It will keep you fit emotionally, and will save you from becoming direction less for your upcoming tasks.
One important thing in opting healthy habits is that we need to make a fixed routine for our meals and follow them religiously. Following is the chart to get a clear idea for the routine habits which are good to follow:
When it comes to eating for weight loss, you’ve probably heard every piece of advice out there: Drink three glasses of grapefruit juice a day, eat egg whites for breakfast, or replace all your greens with kale.
It’s a convenient strategy to latch onto one specific food in the hope that it will completely transform your body.
If you think, you have already gained a little extra from your desired weight, try to push yourself more into few of these healthy habits to keep you in right shape:
Mini meals play an important role in our healthy food schedule. So, we should prepare our routine for healthy snacks too. What constitutes a “good” snack is really up to you, but a definition I like to work with, is a small amount of food eaten between meals. It should bridge the gap between full meals, fuel activities, and provide small bursts of energy.
Produce + Protein
When people ask me about healthy snacking, I always say a great goal to have in mind is produce + protein or healthy fats. The combination of produce and protein or fat tends to be satiating since the food will move through your digestive system at a moderate pace, while keeping blood sugar levels stable. Reaching for a sugary snack or simple carbs, on the other hand, can cause your blood sugar to spike then crash, which will wreak havoc on both your appetite and your energy levels. So, we need to have knowledge about the best sources of protein and fats (good).
- Best sources of protein:
2. Good Examples which are sources of healthy(good) fats:
My only advice to you is, “Never Stop Eating” to remain in shape. Just the right amount, the right quantity and the right time will serve you the most.
Stay Healthy, Stay alive. And I assure, you will survive.
(Image courtesy – Google, Pinterest)
Thanks for Reading.
Thank you @Winnie Williams for the edit.
Always sleep on your left side.
All my life my mom has always told me ‘sleep on your left ear.’ But she never explained why?
Anything happens, whether I am having gas, headaches, cramps or fever, my mother always advised to sleep on the left side.
I found this reason on the Internet.
This habit has benefits mainly related to our digestion process.
- Better Elimination
The small intestine dumps waste through the ileocecal valve (ICV) on the right side of the body into the beginning of the large intestine. The large intestine travels up the right side of your belly the across the tummy, where it dumps waste into the descending colon on the left side.
Sleeping on the left side allows gravity to encourage the food waste to move more easily from the small intestine into the large intestine through the ICV.
As the night wears on and you continue to sleep on your left side, the waste moves more easily into the descending colon. With the help of gravity and a good night’s sleep on the left the side, the descending colon is full of waste to easily eliminate completely each morning.
- Better Heart Function
Sleeping on the left also allows much of the intestines to hang away from the very thin-walled inferior vena cava (IVC) which brings venous blood back toward the heart. Interestingly, the IVC lies against the right side of the spine, so when you lie on the left much of the viscera falls away from the IVC. Here again, gravity is just making the heart’s job a little easier.
- Ever Feel Sleepy After a Big Meal?
In Ayurveda , it is common practice to rest on the left side of the body after taking a meal. Ayurveda suggests a short, ten minute rest on the left side to help the body properly digest the food.
The stomach and the pancreas (which make digestive enzymes) hang like slings on the left side. When you lie on the left side, the stomach and pancreas hang naturally, allowing for optimal and efficient digestion. The food is encouraged to move through the stomach naturally and the pancreatic enzymes are released as needed rather than all at once, which might happen more easily than if you were on the right side with the pull of gravity.
If you lie on the right side, the stomach and pancreas will hang in a somewhat unnatural position, forcing them to empty their contents prematurely.
- Other benefits :
- Facilitate lymphatic drainage.
- Support healthy spleen function.
- Encourages proper digestion.
- Helps circulation back to the heart.
- Helps bile flow more freely.
1. On recommendation of Mr. Rohit Dogra, please consult with your doctor before following this. Usually nobody thinks about how someone is sleeping, this was just a additional health fact.
2. Not following this technique won’t do harm to your body. Sleeping on left side just has additional benefits. You have choice to not to believe.
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1. Can’t decide if you are hungry?
Ask yourself if you want an apple. If you answer “no” then you’re probably bored instead of hungry.
2. Shop on a full stomach.
Never go grocery shopping when you’re super-hungry. Why? Because everything looks good, so you’ll undoubtedly start throwing in items you normally might not buy.
3. Always keep a packed gym bag.
Near your bed or under your desk at work. That way, when the urge to work out hits, you’ll have no excuses.
4. Always keep a snack around
Take a banana or apple or some almonds out with you each day. This will prevent you from eating unnecessary junk food outside.
5. 20/20/20 rule
If you stare at a computer all day with no breaks, try the 20/20/20 rule, which doctors say reduces eye strain and redness: Take 20 seconds to look at something 20 feet away every 20 minutes.
6. Eat in smaller plate
Eat your food in smaller plates (like salad plates) instead of dinner plates and you’ll be able to control how much you eat.
7. Eating rule – 4-3-2
Eat 4 chapatis in the breakfast, 3 chapatis in the lunch and 2 chapatis in the dinner. I would assure you if you follow this rule the next morning you would see at least 1 inch less from your waist. The logic for this eating method is that our metabolism is highest in the morning and lowest in the night so we should eat according to that.
8. Chew 32 times
All of our parents have told us to chew our food properly whenever we eat food in hurry. You know the real reason we should chew 32 times our food is that it will let you feel fuller quickly. Food will reach our stomach slowly and our brain will get signal on time or rather late. But when we eat fast before our brain knows that we are full it’s too late and we have already done the overeating.
9. Carry small water bottle at your workplace
I carry a 400ml bottle instead of 1 liter bottle at my workplace. This way I walk after every 1 hour to fill my bottle. This also helps me to stop looking at my screen for the longer duration.
10. Drink water before meal
If you drink water 30 minute before your meal you will eat comparatively less.
As a fitness instructor, I have one singular wish. I wish more people understood that constant resistance or running training is like a tobacco, or even, cocaine addiction. But Goran, addictions are bad right? Why are you encouraging your clients to become addicts? But my dear reader, you understand. This is an addiction that I call STAY HEALTHY addiction which is different from the others. This is the exemption to the rule, an addiction that will greatly empower and enrich your life. One which will in return, prevent other addictions like alcohol, tobacco and drugs to occupy your thoughts.
So Goran, in the nutshell, how does it work?
First thing is to start training daily. As the training starts progressing and begins to truly intensify, your brain forms a special bond with your muscles and body. Your musculoskeletal-neural receptors are tuned in a radically new way, this accompanies new bonds on a cellular level being made. In actuality, that exercise bond is scientifically incredibly similar to a more negatively perceived addiction. Some key examples are this is the increase-decrease in stress levels in your brains. The reliance on working out, and continuing your training means that you get a drug-like feeling from partaking in it. When coupled with another fitness tip that I constantly harp on about, controlling temperature of your showers, this intensifies. When you cold to hot showers with occasional intermittent fasting, this triggers a strong chemical reaction within the brain. High levels of dopamine, serotonin and adrenaline are released, chemicals that you’ve always underappreciated. Take from someone who’s dedicated a lot of his life to this, you become addicted to these chemicals. You become healthy. And you got ADDICTED TO FEELING OF BEING HEALTHY!!!!!!
As a side note, as I believe this is extremely relevant. I train my way, using my techniques and my knowledge. In my educated opinion, long-distance runners are typically destroying their bodies due to cellular oxidation and overall stress to the joints. Most of them still go through surgeries and almost invariably never come back. This occurs despite our medical fitness and training being at a level previously believed incomprehensible. The ‘high’ they encounter is called ‘runners high’ and, barring injury, they seemingly eternally come back for more of the same. In my opinion, 15 minutes of HIIT is enough and rest should be CVC or similar type of training.
Ultimately, I wish people could understand that training addiction will make you stronger, healthier, smarter, and insightful.
This is why it’s so important to stay on ‘Goran’s’ track for over a month at least. I have dedicated a lot of time to honing my fitness techniques and knowledge so that I always deliver a service to deliver a better you. This is why people stay on this course for a life or return to the training over and over when time allows.
Stick with me guys, and I’ll supply the high of your life.
To a healthy you
Dr. Goran Poleksic
- Eat well. This means different things for different people. For me, it takes the form of a mostly paleo/primal/bulletproof diet. I avoid packaged, processed, and junk food as much as possible. I usually cook my meals at home. Lots of vegetables, seafood, and meat, the highest quality I can reasonably afford. Lots of healthy fats such as coconut, avocado, fish and meat, and butter. Not a lot of carbs most of the time, typically in the form of rice or starchy vegetables when I do eat them. Different diets work better for different people, but feel free to try the above suggestions if you need a start. Almost any form of “healthy” diet is much better than what the average American eats, so if you’re eating a typical western diet, there is nowhere to go but up.
Don’t be overly sedentary. Get up off your ass. Take a walk. Use the stairs instead of the elevator. Park in the back of the parking lot. Go use the other bathroom, the one that is a little farther away. This is not meant to be a form of exercise. This is just to get you up and moving around. Set a timer if it helps. Get a FitBit or similar tracker and try to get your 10000 steps. Recent headlines say that sitting is as bad as smoking. I’m generally sceptical of these kinds of claims, and I haven’t looked into the details. I suspect smoking is much worse, so if you smoke, stop, but the benefits of moving around more seem obvious and very low risk.
Weights once per week, occasional sprints. I exercise, but not excessively. There are people who think they need to exercise multiple times a day, with lots of cardio, traveling massive amounts of miles to “burn calories”. I’m not into that stuff. Once per week, usually on a weekend morning, I do a brief weight training session with weights that are almost as heavy as I can handle, increasing the weight when it gets too easy. Occasionally (not as often as I should), I do a few short sprints at full intensity. Not on the same day as the weights. This takes me a total of less than 1 hour per week and provides more benefits than many traditional exercise programs. I’m not trying to get a six pack or become a bodybuilder. I’m just trying to be healthy and in shape for my normal life. This does not require anywhere near the amount of work that a lot of people expend, as long as your diet is mostly good.
Sleep. We’ve all heard this one before. I try to get at least 8 hours most nights. Sometimes I fail, but if you make it a priority, you can do this most of the time. Sleep is when the body and mind restore and regenerate themselves, so it is very important to overall physical and mental health.
Gratitude. What does this have to do with health? Everything. The mind and the body are connected. People are more likely to get sick in times of extreme stress. Every morning, I write down three things that I am grateful for that day. This starts off my day with a focus on the good things in life instead of worrying about what is wrong in the world. Not only is this a much more pleasant way to look at the world, it has effects, known and unknown, on overall health and well being.
Silence. The ancient world where our human ancestors evolved was a very quiet place compared to the modern society we now live in. Modernity brings us a lot of great innovations that have improved our lives, but it is also very noisy and distracting. I make a point to take regular breaks from this noise. Take a walk in nature. Leave your cell phone at home. Do not listen to music. Walk, observe, think. Get comfortable being disconnected. Learn to ignore that constant impulse to always reach for some kind of distraction.
Good people. Prioritize the good people in your life, friends, family, loved ones. Avoid or cut out the crappy people. It can be a major drain on our mental resources to deal with negative, rude, unpleasant, or critical people. As we said above, stress takes its toll. Spending time with people we love and care about helps us recover from the inevitable stresses of our day. Aim for more positive than negative interactions each day.
Use my brain. Challenge it. If you get sick or injured and have to lie in a hospital bed for a period of time, your leg muscles begin to atrophy. It doesn’t take long before you need physical therapy to be able to walk again. The same principle applies to the brain. I’m not going to look it up, but they say that a significant percentage of people never read another book after they get out of school. If you just sit and stare at the TV all the time, you aren’t challenging your brain and it begins to (metaphorically) atrophy. Read a lot, including challenging books. Learn a language. Play brain training games (Dual N Back is my personal favorite for giving my brain a workout.) Use it or lose it.
Intermittent fasting. Primitive man did not always know where his next meal was coming from. The idea of three regular, balanced meals a day with healthy snacks in between would have been a joke. Sometimes there wasn’t anything to eat all day. Sometimes this went on for several days. Many of the world’s oldest religions have some tradition of fasting. Science has more recently shown that in a fasted state, the body recycles proteins from old, damaged cells, a process called autophagy. Most modern people have probably never experienced the benefits of this. I typically eat one or two meals per day, usually in the evening and sometimes go a few days without much to eat. This can be unpleasant at first, especially if you are addicted to carbohydrates, but the benefits are well documented.
Take vitamins (intelligently). Despite eating a healthy diet, there are some nutrients that are somewhat difficult to obtain through food alone. This is where intelligent supplementation can come into play. One vitamin that most people in this country are deficient in is vitamin D. D3 pills are a cheap and easy way to get this essential nutrient. You can also produce this from spending time in the sun (without sunscreen), but most of us aren’t outside anywhere near enough to get enough vitamin D this way. If you are, I envy you. Vitamin K2 also has a lot of benefits and is hard to get from food unless you eat a lot of fermented foods and fish eggs. These things are delicious, but not part of most people’s daily diet. K2 pills cost a little more, but can be a smart addition. Depending on your specific diet, your supplement needs may vary.
I have worked in the medical system and three things stand out to me.
- Don’t drink too much alcohol and don’t do ANY drugs. ANY. Your body was not meant to suck a bunch of poison into it and alter its God-given state of normal functioning.
- Don’t be fat. Almost every patient I saw with problems was fat. The more fat, the more problems. But, fat of any sort, even 20 or 30 pounds over, led to problems. Along with causing people to just feel less than optimal because the extra weight slows them down, they have high blood pressure, diabetes, arthritis, acid reflux, and back pain.
- Because fatness causes the health problems I just mentioned, people accept — without much question — the drugs doctors give them. Just as with drugs bought on the corner, your body was not meant to suck a bunch of poison into it that a so-called health professional gives you that alters its God-given state of normal functioning. Losing weight through eating properly and healthfully (mostly vegetables) will return your body to its proper state and your high blood pressure, diabetes, arthritis, acid reflux and back pain will disappear. Along with that, you won’t be taking drugs that eventually give you other diseases like cancer and Alzheimer’s and kidney failure.
Sure, there are some folks who, regardless of never doing drugs or drinking too much, have eaten quite well and are not overweight who will still get struck down by some disease for reasons unknown. This happens and it is one of those sad misfortunes of life. However, the majority of people in ill health in America are suffering due to a poor lifestyle. And THAT is something you can change and get yourself back to a healthy state and really enjoy life as you should.
- 10 best ways to Stay Healthy.
- Eat a variety of foods .
For good health, we need more than 40 different nutrients, and no single food can supply them all. It is not about a single meal, it is about a balanced food choice over time that will make a difference!
- A high-fat lunch could be followed by a low-fat dinner.
- After a large meat portion at dinner, perhaps fish should be the next day’s choice
2 . Base your diet on plenty of foods rich in carbohydrates.
About half the calories in our diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes, and bread. It is a good idea to include at least one of these at every meal. Wholegrain foods, like wholegrain bread, pasta, and cereals, will increase our fibre intake.
3 . Replace saturated with unsaturated fat.
Fats are important for good health and proper functioning of the body. However, too much of it can negatively affect our weight and cardiovascular health. Different kinds of fats have different health effects, and some of these tips could help us keep the balance right:
- We should limit the consumption of total and saturated fats (often coming from foods of animal origin), and completely avoid trans fats; reading the labels helps to identify the sources.
- Eating fish 2-3 times a week, with at least one serving of oily fish, will contribute to our right intake of unsaturated fats.
- When cooking, we should boil, steam or bake, rather than frying, remove the fatty part of meat, use vegetable oils.
4 . Enjoy plenty of fruits and vegetables.
Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fibre. We should try to eat at least 5 servings a day. For example, a glass of fresh fruit juice at breakfast, perhaps an apple and a piece of watermelon as snacks, and a good portion of different vegetables at each meal.
5 . Reduce salt and sugar intake.
A high salt intake can result in high blood pressure, and increase the risk of cardiovascular disease. There are different ways to reduce salt in the diet:
- When shopping, we could choose products with lower sodium content.
- When cooking, salt can be substituted with spices, increasing the variety of flavours and tastes.
- When eating, it helps not to have salt at the table, or at least not to add salt before tasting.
Sugar provides sweetness and an attractive taste, but sugary foods and drinks are rich in energy, and are best enjoyed in moderation, as an occasional treat. We could use fruits instead, even to sweeten our foods and drinks.
6 . Eat regularly, control the portion size.
Eating a variety of foods, regularly, and in the right amounts is the best formula for a healthy diet.
Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals. For snacks, we could choose yoghurt, a handful of fresh or dried fruits or vegetables (like carrot sticks), unsalted nuts, or perhaps some bread with cheese.
Paying attention to portion size will help us not to consume too much calories, and will allow us to eat all the foods we enjoy, without having to eliminate any.
- Cooking the right amount makes it easier to not overeat.
- Some reasonable serving sizes are: 100 g of meat; one medium piece of fruit; half a cup of raw pasta.
- Using smaller plates helps with smaller servings.
- Packaged foods, with calorie values on the pack, could aid portion control.
- If eating out, we could share a portion with a friend.
7 . Drink plenty of fluids.
Adults need to drink at least 1.5 litres of fluid a day! Or more if it’s very hot or they are physically active. Water is the best source, of course, and we can use tap or mineral water, sparkling or non-sparkling, plain or flavoured. Fruit juices, tea, soft drinks, milk and other drinks, can all be okay – from time to time.
8 . Maintain a healthy body weight.
The right weight for each us depends on factors like our gender, height, age, and genes. Being affected by obesity and overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and cancer.
Excess body fat comes from eating more than we need. The extra calories can come from any caloric nutrient – protein, fat, carbohydrate, or alcohol, but fat is the most concentrated source of energy. Physical activity helps us spend the energy, and makes us feel good. The message is reasonably simple: if we are gaining weight, we need to eat less and be more active!
9 . Get on the move, make it a habit!
Physical activity is important for people of all weight ranges and health conditions. It helps us burn off the extra calories, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us focus, and improves overall health well-being. We don’t have to be top athletes to get on the move! 150 minutes per week of moderate physical activity is advised, and it can easily become part of our daily routine. We all could:
- use the stairs instead of the elevator,
- go for a walk during lunch breaks (and stretch in our offices in between)
- make time for a family weekend activity
10 . Start now! And keep changing gradually.
Gradual changes in our lifestyle are easier to maintain than major changes introduced all at once. For three days, we could write down the foods and drinks we consume throughout the day, and make a note of the amount of movement we made. It won’t be difficult to spot where we could improve:
- Skipping breakfast? A small bowl of muesli, a piece of bread or fruit, could help slowly introduce it into our routine
- Too few fruits and vegetables? To start with, we can introduce one extra piece a day.
- Favourite foods high in fat? Eliminating them abruptly could fire back, and make us return to the old habits. We can choose low fat options instead, eat them less frequently, and in smaller portions.
- Too little activity? Using the stairs daily could be a great first move.
The best way to stay healthy is to only “eat healthy” and “follow a healthy lifestyle”. This is the only “Mantra” you can use to keep yourself fit & active always.
A healthy lifestyle isn’t just diet and exercise. It just simply means, taking the responsibility for your decisions and making smart health choices for today and for the future. A healthy living includes all of these emotional wellness, physical wellness, Spiritual Wellness. All these includes healthy eating, physical activities, weight management, and stress management. To do all this, you just need to change little of your bad habits, and you have to do pay a little attention on your daily routines. And, with full dedication or by slowly improving your lifestyle in a step by step way you can easily achieve the goal of healthy living. Nowadays, most of us faces a major problem of belly fat because all we follow a busy life schedule of 9 to 5 sitting job. So, first off you need to take out some time for yourself to get fit. Just give yourself 30 minutes in a day and or do some physical activity (badminton, running, walking, dancing)you can do whatever you like the most. All these is not mandatory to loose weight or belly fat, its just to being active all day long.
Few things to follow from today to get fit & healthy:
Don’t compromise with your sleep: Getting a good night’s sleep/rest is mandatory to recover your body. Sleep is the time when your body recovers. So, getting good sleep can help in relieving stress, & increasing your day to day ability.
Follow easy morning routine: Morning good means whole day is good. So, wake up on time, eat healthy breakfast, do little physical activities if you can and start your day with a smile.
Avoid unhealthy food: I am not saying to leave everything, just change your little habits. Just try to eat one fruit daily and eat food that is healthy. You can make cheat day for 2 days in a week. Maybe fried food will not make you fat but with time it will definitely affect your health.
Stop the habit of eating late night: Try to have your dinner on time, and if it’s not possible then its okay, just make a habit of walking after having dinner. It will help in proper digestion.
Don’t take too much stress: Everyone has problems in their life, but I can only say just don’t take over stressed of anything in your life.
This is my “Mantra” to keep healthy & active. So, Stay fit, stay healthy and live your life happily.
Hope this answer helps!