DAILY EATING HABITS TO STAY FIT AND HEALTHY

Stay Fit and healthy is a choice, it’s a gift we give ourselves. Fit and Healthy not only applies to the Body but also to our mind. Our body can be healthy and fit only if we are happy and taken care of from within. Our output depends on our intake, hence what we feed our body and mind goes a long way in our well being.

Good food habits / Good eating habits help us in disciplining ourselves for the long run. It helps in preventing illnesses, diseases as well commonly occurring infections and pains. Healthy Eating is a mix of all food groups that are necessary for the proper functioning of the body making us healthy and providing energy. It’s a variety of nutrients like minerals, fat, protein, water, vitamins and carbohydrates.

  • Chew well: – Simple as it may sound, it’s the most neglected thing we do every day. In our daily rush and routine, food has become a mechanical necessity and we tend to gulp on it rather than chew and enjoy food. Chewing food is the beginning of our digestion process. Taking large chunks of food without chewing, leads to digestive problems. Bloating, weight gain and gas is a common result of improper chewing of food.
  • Water: – Your day should begin with water. This is the best way to kick start the day. It helps in maintaining the body temperature and provides cushioning to the tissues and joints. There is a loss of water naturally in our body due to sweating, bowel movements and urinating, on an average 8-10 glasses of water should be drunk every day. Water with honey and lemon juice aid in weight loss along with regular exercise and a balanced diet. Drinking enough water cuts down our thirst of aerated and caffeinated drinks which unknowingly add up our liquid calories.
  • Snacking: – Healthy snacking goes a long way in remaining fit and healthy. This is the most underrated meal. In spite of eating 3 healthy meals, many people complain of health issues, the reason is unhealthy snacking. Fruits should be taken in between meal intervals or nuts and salads should be preferred to chips, soft drinks, junk food etc.
  • Dispose of Leftover: – Many a times we have leftovers which we preserve or freeze for later consumption. This is an extremely unhealthy and dangerous habit, as food becomes stale and loses its nutrients. Leftover food can be kept max for 3 to 4 days in the fridge but be sure to consume them within that time. Post that, you are at a risk of food poisoning.
  • Protein Intake: – Proper protein intake helps in weight maintaining/loss. Milk, Yoghurt, White meat, Cheese, Seafood etc is rich source of protein. To derive maximum health benefit, protein should be consumed in right quantity. Protein speeds up metabolism; builds muscle and keep you fuller longer.
  • Plan your meals: – Meal planning simplifies your daily life and also helps in eating right so as to stay healthy. It helps you not to deviate and lean towards processed and fast food. You can plan meals daily for the next day or prepare a weekly or a monthly menu, which can incorporate various dishes and a variety of food group too. This prevents binge eating and resists temptation of junk food as well.
  • Portion Size: – Eating healthy food in unhealthy quantity is of no good. Portion size is very important when it comes to food. Filling up your plate during meal time or at buffets is ideally wrong. Taking small amounts of different food groups/items should be encouraged. Along with healthy eating it also inculcates a habit of not throwing/wasting food.
  • Hot liquids: – As per research, if we start our meal with soups and end it with green tea/hot water; it helps in maintaining weight and staying healthy. Soups at the beginning of meals help us in feeling fuller and prevent us from overeating, whereas drinking hot liquids at the end of the meal helps in breaking down the food and aids in proper digestion.
  • Cheat Days: – Having cheat days helps us in following our daily healthy lifestyle as we have one dedicated day to indulge ourselves. It makes healthy eating everyday enjoyable. Cheat days don’t mean binge eating of junk food. It simply means enjoying your favourite meals in limited/small portion sizes.
  • Dinner by Sunset: – The last meal of the day should be ideally taken before sunset or 3 hours before you sleep. Sleeping on a heavy stomach causes improper digestion and leads to weight retention and uneasiness which in turn affects the sleep quality.
  • Avoid Whites: – Whites refer to food items which are white in color and which have been processed and refined. Items like pasta, potatoes, rice, sugar, salt, flour, bread etc are said to be avoided as they have no nutrients and are filled with fats and starch. They should be either completely eliminated from our diet or to be taken in moderate quantities. The first step being minimum usage of salt and sugar in our daily lives.
  • Reduce toppings and sauces: – Topping and sauces are nothing but empty calories. A healthy salad is made unhealthy with the use of lots of sauces as a palak paratha is made less healthy by having ketchup/sauce with it. Olive oil makes a better salad dressing and Yoghurt is better accompaniment with parathas.
  • Listen to your body: – End of the day, all that matters is your body and how you listen to it and pay heed to its demands and requirements. There is no set rule which applies to all. What works for one body type might have an opposite reaction to the other. So eating on demand or when your body craves food is the best solution. Eating wisely and healthy is the key.

 

Healthy eating habit should be a part of your daily regime as breathing is to living. It does wonders for your health and wellbeing and keeps you happy and fit always.

11 HABITS FOR A HEALTHY LIFESTYLE

In today’s fast paced world, Health and Wellness has taken a backseat. People have become so attuned to running around their daily chores like Robots. Competition at every walk of life, pollution, bad eating habits etc. add up to mental as well as physical illnesses amongst all age groups. Even kids today, suffer from obesity and high cholesterol due to increase in junk food and lack of physical activity.

Here are some of the ways to achieve a Healthier and Better you:-

  1. Water: – Begin your day with water (warm/hot optional). This is the best way to kick start the day. Adequate amount of water intake maintains body temperature; it provides cushioning to the tissues and joints. As there is a loss of water naturally in our body due to bowel movements, urinating, sweating, an adult on an average should drink 8-10 glasses of water every day. Water with lemon juice and Green tea are said to aid in weight loss as well along with a balanced diet and regular exercise.

 

  1. Weigh Yourself: – Keeping a check on your weight leads to better and disciplined weight management. You should always weigh yourself first thing in the morning on an empty stomach and the process should be repeated the same time either every alternate day or weekly for correct readings.

 

  1. Breakfast: – “Eat Breakfast like a King, Lunch likea Prince, and Dinner like a Pauper”, as the saying goes Breakfast is the most important meal of the day. If you start the day right, you tend to eat better overall. Idli with sambhar, Dosa with yummy coconut chutney or tasty poha with roasted peanuts and veggies! Now that’s the kind of delicious breakfast that we like to have in India!

 

  1. Walk: – The simplest and cost effective exercise for every ailment and health problem, WALK. It can range from a 20 minute outdoor walk to an hour of walking on a treadmill. Walking can do wonders to the immune system and helps you in getting rid of a number a diseases and pains. For weight loss, an hour of Walk everyday is recommended. For those, who cannot remove a dedicated time to walk, taking a break during your lunch hour to pace in the area itself or walking to get your groceries or other errands is also good.

 

  1. Consume Fresh and Whole fruits and foods: – Benefits of consuming fresh Fruits and Vegetables are too many as compared to the tinned and canned ones readily available in the market. Juices also should be avoided as much as possible and the whole fruit/vegetable should be instead preferred. During all meals it’s better to fill our plates with fruits and vegetables. Vegetables contain Potassium, Folate, Vitamins A & C which keeps us healthy, forms red blood cells and helps fight infections. Fruits contain fiber which helps in protecting against strokes and heart diseases and also lowers cholesterol.  Cure from Acidity is available in every home in the form of Banana, Lemon, Mint Leaves, Basil leaves etc.

 

  1. Sleep: – A solid 7 or 8 hours of sleep is a marker of good heart health. Good quality sleep marks an improved overall performance along with good stamina and combats fatigue as well. Grades of Children who sleep well are better than the ones who get interrupted sleep or less hours of sleep. Sleep also aids in weight loss. Depression, heart diseases, stress etc can be cured and curbed by qualitative sleep.

 

  1. Healthy Habits: – Along with healthy food and sleep, people who tend to live by strict habits/routines i.e. Eating the same kind of diet and doing the same kinds of activities their whole lives tend to be more physically and mentally fit than their counterparts who follow an ill lifestyle. Going to bed and waking up at the same time each day keeps your body in steady equilibrium. Our physiology becomes frailer when we get older; this weakens the immune defenses, leaving us more susceptible to circulating flu viruses or bacterial infections.

 

  1. Taking up a Hobby/Activity: – Doing something you love boosts your immunity and releases feel good hormones. Be it reading, painting, writing, sketching, volunteering etc, anything that we have a flair for and makes us feel good about ourselves and hones our talent and potential.

 

  1. Switch off the Television/Social Media: – Switching off from social media and apps like Facebook, Whatsapp, Twitter etc helps in rekindling us back with nature. Excessive use of technology disconnects us from our present surrounding and people. Children especially have got so addictive to the i-pads/cell phones/TV that they refuse to go out and take part in outdoor activities. Even in Adults, restlessness, lethargy, insomnia, acidity etc are some of the ill effects due to continuous sitting in one place glued to screens of electronic gadgets.

 

  1. Reduce Salt and Saturated/Transfats: – Salt and saturated or trans fats are freely available in processed or prepared foods served in hotels or in packets. They increase risks of high blood pressure, high cholesterol, acidity etc which increase risk for heart disease and stroke. Cooking your own healthy meals instead of eating out or eating prepared foods is ideally the best solution for the same.

 

  1. Cut down Smoking and Drinking: – Smoking is one of the leading causes of death. Heavy drinking is one of the worst risk factors for many diseases. A glass of red wine is a good thing, but anything in excess leads to addiction and it increases your risk of disease.

 

 

Healthy living isn’t impossible, or even difficult. It’s just a Habit/commitment which we need to gift ourselves for a long, fit and blessed life. They are preventative measures taken in order to avoid the offset of some major illness or worry. Mental as well as physical, both should be considered for a Healthy persona. Little things we do go in a long way to nurture and nourish us.

 

 

 

Article reference taken from Timesofindia.

8 HABITS HEALTHY PEOPLE DO EVERYDAY

Staying Healthy is a conscious choice which is made by us for our mental and physical well-being. This cannot be forced. It becomes a way of our life by adapting it on a daily basis.

There are many factors affecting our well-being, diet and genes along with our lifestyle being the most important. Genetic factors is mostly heredity and passes on, be it good genes like looks, habits, physical personality traits or bad genes like diseases or traits which pass on from one generation to the other. Lifestyle related habits we adapt in life due to pressure or company we associate with like drinking, smoking, work stress etc. Most diseases are a result of the same things like heart diseases, stress and addiction to alcohol, smoking etc.

 

  1. Stay Hydrated

Drink loads and loads of water every opportunity you get. Water helps you stay hydrated reducing cravings for junk food and unhealthy caffeinated drinks. Many times thirst is confused with hunger, hence it’s a good idea to keep a bottle of water handy on you at all times. It aid in weight loss and makes you feel good about yourself. It helps in keeping our skin looking fresh and radiant and ensures fluidity in our joints and tissues muscles. 6-8 glasses of water are the daily minimum requirement of an adult.

 02. Exercise

Exercise doesn’t mean an hour in the gym or working out hardcore with a trainer, a simple walk or running up and down the stairs is equally beneficial. Exercise can be physical or mental, depending on our needs. Walking outdoor first thing in the morning is the beginning to a great start for the day. If that’s not possible, walk to the nearest grocery store or try running your errands without transport and walk it up. Walking is the simplest and cheapest exercise which works on all parts of the body.

 03. Sleep Well

Sleeping well is the key to good health. Getting up and sleeping at night on the same time daily creates a body clock which helps us in smooth processing of our day. Early morning risers are said to be more productive and competent in their day as they radiate freshness and positivity. These people also have early sleeping nights which gives them the required rest needed by their body. Being sleep deprived or bad quality of sleep affects an individual making them less productive and induces stress and related diseases.

04. Planning the day
Planning the day in advance is a sign of a healthy mind. Planning may mean planning your day ahead, work schedule, your free hours as well as our daily food menu. Planning meals in advance and preparing them leads to a healthy day where binges for junk and unhealthy food are taken care of. Writing down things also helps in relieving stress as we don’t have to worry over our to-do list mentally. Writing/Planning gives us a sense of calm and completion and helps in better sleep and productivity.
05. Connect with family/friends
Connecting with family and friends makes us happy and peaceful from within. After a hard day of work, spending time with our loved ones distresses us and keeps us happy and motivated to do well for them.  It provides a comfortable feeling of being loved and cared for which in turn releases feel good hormones. Spending time with kids or elders in the house is equally enriching. Laughing with gay abandon with children and joining in the fun and mischief releases us from our day to day stress, whilst being with elders enriches us with their worldly advice and experiences for our betterment.

06. Break from Technology
In our day to day lives we have become so addictive to technology like our Mobiles, I pads, TV’s, computers, laptops etc that it is become difficult for us to survive or think without them. For small minute things like waking up we need to set alarms on the mobile, for remembering things we need to make notes on mobile/computer. Gone are the days when we could remember telephone numbers of near and dear ones or when we could wake up to the sounds of alarm clocks. Entertainment today consists of TV, songs, games etc. people are getting addictive to sitting indoors and they have forgotten outdoor games and activities. For a healthy life, we need to detach ourselves from this technology addiction and use it only at the bare minimum to survive.

07. Nurture a Hobby/Learn something new
Learning something new or nurturing a hobby is a great means to calm our minds and make it stress free. It promotes a feeling of peace and happiness. It makes us more productive and efficient. Learning a new way to exercise/diet, new recipes for cooking or learning a new skill on your current job makes us feel more accomplished and happy and increases overall productivity and well being.

 08. Balance in Life
Finding and maintaining a balance in life is very important. We need to define our work and personal life boundaries and should dedicate enough time for each. Emphasis on family time and life should not be compromised due to long and uneven working hours. We are replaceable at work but in our families we are the only ones. Staying happy and positive with family, friends, neighbors and people around us creates a calm and positive atmosphere which leads to positive vibes and increase in overall productivity and happiness.
Happy and healthy living is easy and attainable, we just have to set our priorities right and work hard to achieve our goals. Dedication and Self belief is the key.

6 Simple Things You Can Do Every Day To Improve Your Life

n today’s world, everyone is hunting for money and is compromising with their health to earn the same. They should take out some time from their busy schedules to work on their health and to improve their life. In the beginning yes, a lot of efforts will be required to start up a new routine, but these good decisions will be life-changing decisions for one. So below is a list of things that one can do every day to improve his life.

Spend Time With Friends and Family: People who have families and friends are happy people than the people who don’t have. So staying connected to the loved ones helps one get over the bad times. If you cannot meet these loved ones, then there are various ways, various social mediums by which one can stay connected. So give quality time to them, it will definitely bring happiness to one’s life.

Remember Please and Thank You: These are two very important words, which describes a person’s behaviour and attitude. Today’s selfish world is all about me world. In order to be out from that society, start using Thank You and please more often while you are requesting, pleasing or showing the pleasure to anybody.

Laugh Out Loud: In this conservative world, everyone has started hiding their expressions and feelings by restricting themselves from crying in front of someone, by laughing out loud as it would create a bad impression of one in front of another person. But it is wrong, start thinking about you. Express yourself completely, it will remove a lot of diseases and would create a calm environment.

Find Time For Exercise: Regular exercise keeps one healthy, fit and disease free. It also maintains daily metabolism.

Prepare Meals: It is a good exercise for balancing your emotions by cooking a healthy diet for your own self. It gives mental satisfaction as well one gets a freedom to make the food he likes. Cooking brings happiness, as one gets to eat his favourite fresh cooked food.

Go Jazzy: Listening to the music and dancing to its beats is a very good exercise to maintain a healthy and a good life.

If one incorporates the above-mentioned habits in their day to day life. Then one will feel that noticeable change in their life.

8 Health Tips For Your Daily Life

Health is wealth. If we are healthy, we will be able to feel all happiness.First of all always choose water. Water run our bodies smoothly.60 minutes physical exercise should be included in daily health routine. Sleeping is one of the important part of our life. To keep our body and mind fit we have to sleep well. Do not take huge meal after 5 pm. Especially before going to bed.We should always keep in mind after taking any medicine we should not lie down and we should not take vitamins with cold water.These are very important but easy habits to maintain in our life. It will make us healthy and active.