How Best To Stay Healthy Naturally

In today’s world, seldom do any health and fitness plans work. What’s the reason for their alarming rate of failure?

The world is a lot less healthful than it was two decades ago. Much of this can be attributed to the altered foods & conventional farming, the eating habits of individuals and the changed lifestyle patterns.

What the world needs nowadays isn’t a fresh health or fitness program or a diet, but it requires right eating habits.

If we can do that, most of the health issues that are related to life-style situations will get to be outmoded.

Our health is an indicator of what we consume. 

The sorry condition that we're living in isn't an individual problem; it's a global issue. The world as a whole is eating incorrectly.

And what do we have to do?

2 GENERAL THINGS:-

I. Control what we consume.

II. Indulge in physical exertion.

By eating correctly, you likewise make certain that your metabolic functions - most notably your immune system and your gastrointestinal system - keep working correctly.

TO BE MORE HEALTHIER WE SHOULD HAVE A WELL BALANCED DIET;

A balanced diet is one which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups.

1. Cereals, Millets and Pulses

2. Vegetables and fruits

3. Milk and milk products, egg, meat and fish

4. Oils & fats and nuts & oil seeds

A BALANCED DIET SHOULD PROVIDE AROUND:

·        50-60% of total calories from carbohydrates:      

·        10-15% from proteins:                                          

·        20-30% from both visible and invisible fat.           

The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity.

EATING HEALTHY MEANS:

• You save a huge bundle on all the healthcare expenses

• Less Toxins in Your Body as lot of foods nowadays are toxic because of the synthetic chemicals present in them.

• More Physical Lifestyle - When you eat better, you'll find that you are able to do your work in a much better way.

Try eating a medium-sized meal for breakfast, a big meal for lunch, and a little meal for dinner. Better yet, attempt consuming 4-6 small meals over the run of your day.

 GET THE HABIT OF EATING SLOWLY.

It will satisfy you with fewer calories and will forestall overeating and obesity with all its consequences.

DRINK PLENTY OF H2O.

It makes you feel more awake and energized, does wonders for your skin and makes you feel fuller so you wind up eating less! Cutting down soda and replacing it with water will do wonders for you.

Best Ways To Lose Weight

Crash Dieting Is Not Option.

BEST WAYS TO FIGHT BEING OVERWEIGHT:

Everyone dreads these – being overweight and belly fat.

It happens to everyone irrespective sex or age. It can, also be a problem for children and teens too.

It’s a universal issue.

It is a very common occurrence, affecting more than 10 million people every year.

Rushing off to crash diet to lose weight is not the best option, instead it may lead to low energy levels, and poor health. These can dramatically impair your ability to fight off disease, infection, perform work or even conduct your affairs safely.

Before we consider on how best to lose weight, we have to understand why do gain weight in the first place, even though we seem to be eating well. 

A SMALL RECAP OF WHAT DO THESE TERMS MEAN?

• NUTRITION: Good nutrition can help prevent disease and promote health and helps your body to create new cells, clean toxins, and to just function every day. There are six categories of nutrients that the body needs to acquire from food: protein, carbohydrates, fat, fibers, vitamins and minerals, and water.
• CALORIES: calories are unit of measurement of energy produced by the food that you consume every day and used by the human body to maintain daily health and life. Calories are associated with energy that is contained in protein, carbohydrates and fat. Calorie requirement depends on your age, height, weight, activity and metabolic rate. A normal human needs between 1500 – 1800 calories per day to maintain a healthy life.
•  METABOLISM: Metabolism is the process by which your body converts what you eat and drink into energy which your body needs to function. 

HOW DO WE PUT ON WEIGHT?

The simple and main reason is we are not burning off enough energy (calories) and let it accumulate in our body and these excess calories are converted into fat and bingo you start putting on weight.

HOW DO WE GAIN THOSE EXTRA CALORIES? The main culprit being –

Our un-healthy lifestyle and poor eating habits. Psychological factors like boredom, stress, sadness or anger which triggers excessive eating or binge eating. Having too little sleep, which affects the hormones that increases over eating. Sedentary lifestyle, with too little exercise or no exercise at all, who burn fewer calories than the required.

WHAT ARE THE BEST WAYS TO FIGHT OFF WEIGHT GAIN?

1. Eat a high-protein breakfast. ... Proper diet plans – eat more nutritious food containing more proteins, calcium, carbohydrates, and dietary fibres. Avoid foods with lots calories.

2. Eating habits – eat 5 to 6 small meals instead of 2 OR 3. Consider eating 5-6 small meals a day instead of having 2 – 3 meals.

3. Avoid junk foods. Minimize the use of processed foods rich in salt, sugar and fats.

4. Physical activity – take to simple exercise like walking, cycling etc. It helps you burn calories.

5. Eat plenty of Green leafy vegetables. Dark leafy greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals.

6. Supplement your required body nutrients.

7. Eat a balanced diet: A balanced diet is one which provides all the nutrients in required amounts and proper proportions. Include Cereals, millets and pulses / Vegetables and fruits / Milk and milk products, egg, meat and fish / Oils & fats and nuts & oilseeds

8. Eat Protein rich food: Protein helps increase satiety, which is beneficial for weight loss.

9. Last but not the least learn to avoid stress. Stress leads to binge eating and lets you gain weight.

A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

What can we do to avoid obesity?

Lose Those Belly Fat

Abdominal obesity, also known as central obesity, is something that many people worldwide have problems with. Once you hit Middle age, far too many people are plagued by -

these two dreaded words…       Belly Fat. 

It can, however, also be a problem for children and teens too. It’s a universal issue.

Obesity is a disorder involving excessive body fat that increases the risk of health problems. It is a very common occurrence in India, affecting more than 10 million people every year. 

Obesity often results from taking in more calories than are burned by exercise and normal daily activities. 

In 2014, 600 million adults (13%) and 42 million children under the age of five were obese. Obesity is more common in women than men. Authorities view it as one of the most serious public health problems of the 21st century. Obesity is more common in women than men.

WHAT CAUSES OBESITY?

While its causes are certainly tied to an imbalance of calories taken in versus calories burned through physical activity, it also can be affected by:-

I] Psychological factors like boredom, stress, sadness or anger which triggers excessive eating or binge eating.

II] Having too little sleep, which affects the hormones that increases over eating.

III] Sedentary lifestyle, with too little exercise or no exercise at all, who burn fewer calories than the required.

IV] Family history and genetics.

Avoid These Junk Foods.

WHAT CAN WE DO TO AVOID OBESITY?

While most of the cases can be easily reversed with proper life style and changing eating habits.

1. Proper diet plans – eat more nutritious food containing more proteins, calcium, carbohydrates, and dietary fibers.         Avoid foods with lots calories.

2. Physical activity – take to simple exercise like walking, cycling etc.

3. Behaviour therapy [such as recognizing triggers for binge eating or obstacles which hold you back from changing your life style].

4. Eating habits – consider eating 5-6 small meals a day instead of having 2 – 3 meals. 

Our life style of today, requires us to be more active. Take to cycling or some other exercise to burn your extra calories. Whenever possible walk, don’t take any transportation. Don’t let calories get accumulated in your body, which will turn into fat and becoming over weight.

Leafy Vegetables Helps You In
Weight Management

THE ESSENTIALS TO STAY HEALTHY.

1. Eat a high-protein breakfast. ...

2. Add fresh fruits and organic veggies to your food

3. Drink water a half hour before meals. ...

4. Avoid junk foods

5. Supplement your required body nutrients. 

Along with your personal efforts consider using a Nutritionist or A Wellness Coach in helping you stay healthy and active, even if you are not overweight or obese. Keeping your body’s metabolism running effectively and continuously burning calories is what will help you prevent that fat storage.

Nutrition To Your Health

Understanding the basics of what we consume and what is better for us the way to a "Healthy & Active Lifestyle".

We have given a small blue print, which we hope will help you in achieving your fitness goal.

The Importance of Nutrition In your body

What is food? –

Food makes your body work, grow and repair itself. The kind of food you eat can affect the efficiency of these processes. ... Getting to know which nutrients are in which foods can help you to understand something of this complex relationship between your food and your body.

What is nutrition?

Nutrition is about eating a healthy and balanced diet. Understanding nutrition is important because the food you ingest on a day-to-day basis will have an immense influence on how your body feels and functions. Good nutrition can help prevent disease and promote health.

A nutrient helps our body to -

• Build, Maintain & Repair All Your Body Cells.
• Support Healthy Bones, Muscles & Skin Growth.
• Support A Strong Immune System. Support Healthy Eyes & Vision.

Nutrients are classified into two groups:

1. Macro-nutrients which are needed in relatively large amounts - The Macronutrients are carbohydrates, fiber, fats, protein, and water.

• Protein from food is broken down into amino acids by the digestive system. These amino acids are then used for building and repairing muscles, red blood cells, hair and other tissues. Main sources of protein are meat, fish, poultry, milk, cheese and eggs and vegetables like beans and lentils.                         

• Carbohydrate is the energy that provide that is used first to fuel muscles and the brain. They are obtained from vegetables, fruits, nuts, cereals, seeds, wheat, brown - rice.
• Fat maintains skin and hair, cushions vital organs, provides insulation, and is necessary for the production and absorption of certain vitamins and hormones.They are obtained from meat and milk products.

• Water helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function.

2. Micronutrients which are needed in smaller quantities - minerals, vitamins.

• Minerals are involved in many body functions, like calcium and magnesium are important for bone structure, and iron is needed for our red blood cells to transport oxygen.

• Vitamins help to regulate chemical reactions in the body. Because most vitamins cannot be made in the body, we must obtain them through the diet or through external sources.

Both Vitamins & Minerals are not source of energy. The energy providers are Proteins, Carbohydrates and Fats

A balanced diet should provide all the nutrients required and around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

Goodnutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health. Eating healthy is the best choice to make for your diet to provide the necessary nutrients that your body needs to create new cells, clean toxins, and to just function every day!