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Health and Fitness Tips- 25 ways to get fitter and feel better
1. Lift weights twice a week to increase your muscle mass. This muscle will burn more calories even if you don’t exercise. Go to the gym, buy some weights for home, go for a walk with a bottle of water in your backpack or go to a weight training class.
2. Take care of your heart and lungs by staying active for at least 30 minutes every day. This can be split into more than one session, so could mean 2 x 15 minute walks.
3. Eat small amounts of GOOD fats: avocado, oily fish, olive/flax oil, nuts and seeds, these will take care of your cardiovascular system (heart, arteries and veins). Eat less BAD fats: Fried food, meat, cakes, chocolate, chips, cookies, butter, this will damage your cardiovascular system, and make you fat. Remove ALL hydrogenated fats from your diet, they are very bad for you and hide in many ready made cookies, cakes, chips, puddings, candies, chocolates. These fats are extremely harmful to your health. Avoiding them will help you avoid foods that are high in fat, sugar and salt and low in nutrients. Check labels.
4. Protein will make you feel full, and will help repair muscles after exercise. Try to get protein from skinless chicken, tofu, pulses (beans and peas) and fatty fish such as salmon, fresh tuna and mackerel; these also contain other beneficial ingredients and are low in bad saturated fats.
5. Make sure you eat your carbs, they help you move and burn fat, but eat SLOW BURN carbs like oats (porridge), brown bread instead of white, brown rice, honey instead of sugar, brown pasta, lentils , vegetable, pulse. If you want to lose body fat, replace half of your carbohydrates with steamed vegetables, at your evening meal.
6. Drink more water, often the body sends the same signal for thirst as for hunger. Drink water first thing in the morning and throughout the day, especially during and after exercise. Cut down on tea and coffee, avoid soft drinks.
7. Eat a piece of fruit and drink water instead of drinking fruit juice which is high in calories and difficult to digest.
8. Beware of sports drinks. Unless you are training very hard, a bottle of sports drink can replace all the calories you just burned in your activity. Bring a bottle of water instead.
9. Keep an eye on your drinking! Alcohol and mixers are high in calories.
10. Don’t get hungry; this will lead to you eating the wrong things. Carry healthy snacks wherever you go; bananas, apples, rice cakes, dried fruit and nuts (go easy on them). Hunger can be triggered by boredom or lack of stimulation. Go for a walk or wander through the garden, or do the vacuuming. Eat 5 small meals a day instead of 3 large ones.
11. Watch your portion sizes; generally they are larger than they should be. If a smaller portion will make you feel hungry, add a large spoonful of steamed broccoli, cauliflower or other vegetables.
12. Eat your breakfast. In tests, people who eat breakfast lose more weight than those who don’t. You can’t exercise efficiently and reach your potential without eating right.
13. Don’t go shopping when you’re hungry. If youaregoing, write a list and stick to it, do not be tempted by special offers on foods that you know are bad for you.
14. Look at the ingredients on everything you buy. Look at the total amount of fat and what type of fat – avoid saturated fats and hydrogenated fats because they are associated with developing heart disease. Look at the amount of calories and the amount of salt you will eat.
In general, the more ingredients on a label, the less goodness there is in the food. If youhave time to prepare some meals with fresh ingredients, you will improve your health, and probably cut down on fat, as most prepared foods are high in fat and salt.
15. Beware of reduced fat labels- it only means there is less fat than in the original thing. (For example reduced fat mayonnaise is still 50g fat per 100g- very high in fat). These foods are still often high in sugars, fat and calories and you may eat more of them because they seem to be healthy. Don’t buy dirty cookies and cakes, just eat a little healthier and get used to the fact that life is good without those things.
16. Don’t fill the house with chips, cookies and candy for the kids, it’s not good for them and will encourage you to snack on them too. Try to move the whole family to healthier food, this will help prevent obesity, heart disease and diabetes in your children when they are your age, give them a long, quality life.
17. Stock up on healthy food. Write a list of delicious healthy things you may have forgotten you love, and make sure your cupboards are full; cherry tomatoes, baked beans on wholemeal bread, kiwis, mangoes, ryvita and marmite……
18. Pack your lunch and take it to work. Buy whole grain rolls and cans of salmon and tuna – it only takes a few minutes to make a sandwich and pick up some fruit. Even a store-bought sandwich will be full of fat, and low in nutrients. Keep the mayo on the tuna!
19. Watch less TV: it will give you less chance to nibble, more time to exercise or organize yourself for the next day. Organization can be the key to making your lifestyle healthier.
20. Motivate yourself to change your lifestyle and that of your family. Set an example for the children, that mom and dad are fit and active and healthy. Take them for walks, bike rides, walks to the shops and swimming. Take them to a local fitness center for soccer, dance or basketball. Our children need our help if they are to avoid the growing epidemic of obesity, heart disease and diabetes, as well as other lifestyle-related diseases. Change their eating habits; you will only do them well. LEAD BY EXAMPLE.
21. Buy yourself an exercise video to do at home instead of watching TV. Choose yoga or Pilates, aerobics or stability ball. There is a great deal on offer, talk to me for help. Buy yourself a healthy lifestyle magazine for motivation, recipes and exercises to do at home. Four good ones are Zest, Men’s Health, Ultra Fit, and Health and Fitness. Buy yourself a healthy food or low-fat cookbook for ideas.
22. Remember to have something delicious and some fun, life is for living, being healthy should also be enjoyable, not a chore.
23. Slow down, stop rushing, get more organized and make time to enjoy cooking, exercise and life in general.
24. Take some time to relax and unwind. You need to reduce stress levels to stay healthy, exercise, Yoga and Pilates can help you do this, and so can a warm bath by candlelight.
25. Make exercise and healthy eating a normal and enjoyable part of every day of your life. You will live longer, protect your children’s health and be a happier, healthier person.
I hope this gives you some motivation to change your life in small ways and reap big benefits. Until next time,
Do you have friends and family who could benefit from getting fitter and feeling better? If you do, treat them to a free copy of this newsletter, forward it to them and have them email me with a request. Email [email protected] subject: newsletter request.
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