Keep Calm And Be Healthy

Your diet has a major effect on your food cravings, your stress levels, and your energy throughout the day. By making beneficial choices and developing healthy eating habits, you’ll find it much easier to stay slim, control cravings, and feel energetic all day long.

  • Eat Breakfast. Eating Breakfast gets your metabolism going in the morning. Studies show that people who eat breakfast tend to weigh less than those who skip it. A solid healthy breakfast provides energy for the day.
  • Eat Regularly. Going too long between meals can make you feel irritable and tired, so aim to eat smaller meals more frequently. Support your body’s natural cycle of energy by eating a healthy breakfast, a nutritious lunch, a snack around 2 pm (to compensate for the body’s natural low point that occurs around 3 each afternoon), and a light early dinner.
  • Cut The Junk. The ups and downs that come with eating sugary snacks and simple carbohydrates cause extreme swings in energy level and mood. Cutting out these foods can be tough, but if you can resist for several days, your cravings will subside.
  • Focus On Complex Carbohydrates. Foods such as baked potatoes, whole-wheat pasta, brown rice, oatmeal, whole grain breads, and bananas boost your “feel-good” serotonin levels without a crash. They also provide plenty of fiber, so you feel full much longer.
  • Boost energy with quality protein. Protein is an essential part of any healthy diet, but it’s important to vary your diet with fish, chicken and turkey, dairy, and plant-based protein sources, such as beans, nuts & seeds. If you eat red meat, opt for organic, grass-fed rather than processed meats, such as hotdogs, bacon, and salami, which have been linked to an increased risk of cancer.

Add Fiber For Weight Loss

That’s right, fiber benefits much more than just digestive health and without those bodily functions we’d stroke, and diabetes, improve the health of your skin, and even help you lose weight or maintain a healthy weight.

  • Adding fiber can help you feel full sooner. Since fiber stays in the stomach longer than other foods, that feeling of fullness will stay with you much longer, helping you eat less.
  • Many high-fiber foods, such as fruit and vegetables, tend to be low in calories, so adding fiber to your diet makes it easier to cut calories.
  • By regulating your blood sugar levels, fiber can help maintain your body’s fat-burning capacity and avoid insulin spikes that leave you feeling drained and craving unhealthy foods.
  • Eating plenty of fiber can also move fat through your digestive system at a faster rate so that less of it can be absorbed.
  • When you fill up on high-fiber foods such as fruit, you’ll also have more energy for exercising.

Add More Fiber In Your Diet

Women aged 18 to 50 need at least 25 grams of fiber per day; women over 50 a little less, at least 21 grams per day.

  • Good sources of fiber include whole grains, wheat cereals, barley, flaxseed, oatmeal, beans, nuts, and vegetables such as carrots, celery, and tomatoes, and fruits such as apples, berries, citrus fruits, and pears.
  • Try starting your day with a high-fiber cereal, or adding wheat bran, flaxseed, and fresh or dried fruit to your cereal.
  • Replace white rice, white bread, and pasta with brown rice and whole grain products. Choose whole grain bread for toast and sandwiches.
  • Snack on fruit and vegetables. Choose recipes that feature these high-fiber ingredients, like veggie stir-fries or fruit salad.
  • Bulk up salads by adding nuts, seeds, kidney beans, peas, or black beans. More fiber can be added to soups and stews by adding barley, lentils, or rice.

Daily Fitness Plan

If you’re looking for an easy fitness plan you can fit in to your daily schedule, we have the fitness plan for you. An easy way to stay in shape is to actually just add in exercise whenever you have a chance or by amping up your daily chores.

At Home

  • Take a few 10-minute walks or bike rides during the day.
  • Use a free smart phone app or online exercise video.
  • Push the lawn mower, rake leaves, or shovel snow.
  • Give the kitchen floor a good scrubbing.
  • Wash the car, clean the garage, or wash windows.
  • Play Frisbee, hopscotch, or jump rope with children.
  • Walk or bike to the store.
  • Walk the dog.
  • While watching Television try stretching and strength training during commercials.

At Work

  • Use your commute to do some extra walking. Park several blocks away, or get off the bus a few stops early.
  • Use the stairs instead of the elevator, at least for a few floors.
  • Suggest holding meetings with colleagues during a walk inside or outside the building.
  • Go the extra distance when possible: Get your coffee on another floor (use the stairs) or use the restroom that’s the farthest from your office.
  • If you need to speak to a coworker, walk to that person’s office or station rather than using e-mail or the phone.
  • Use your morning and afternoon breaks to take quick 15-minute walks.

Foods For Balanced Diet

Milk makes your bones strong. Calcium is key for preventing osteoporosis (especially in your twenties. Yogurt and nonfat milk helps in fulfilling the required amount of calcium in your body.

Cabbage best source of weight loss. Cabbage is abundant with vitamin C, rich in sulfur and fiber. Cabbage also reduces cholesterol, helps damaged skin and repairs damaged skin cells.

Apples boost immunity. Smart and sweet, apples are rich in quercetin, an antioxidant that can bolster your body’s disease-fighting abilities.

Lentils build iron. Low-calorie lentils pack about 30 percent of your daily iron per cup cooked. About 12 percent of young women have low iron stores – at the extreme, that leads to anemia. But one study found that even women who were iron deficient (not anemic) had poorer performances on skill tests than those with normal levels.

Potatoes pack healthy carbs. Potatoes contain a fat-fighting compound called resistant starch that can help keep weight in check. One medium spud with the skin will run you just around 100 calories, and with more potassium than bananas, potatoes also help fight heart disease by keeping blood pressure low.

Spinach is dense with key nutrients. This leafy green is high in vitamin K and also contains calcium and magnesium – a combo that may help slow the breakdown of bone that occurs as you get older – as well as foliate, a B vitamin that helps prevent birth defects. It packs just 7 calories per cup raw!

Dark Chocolate stops stress and fights disease. European researchers found that people who ate an ounce and a half of dark chocolate – about 200 calories worth—every day for two weeks produced less of the stress hormone cortisol and reported feeling less frazzled. Cortisol causes a temporary rise in blood pressure; consistently high levels up your risk for depression, obesity, heart disease and more.

Mushrooms deliver cancer-fighting antioxidants. One study showed that women who ate just one third of an ounce of raw mushrooms a day (that’s about one button mushroom) had a 64 percent reduction in breast cancer risk. Other research suggests that mushrooms reduce the effects of aromatase, a protein that helps produce estrogen – a major factor in some breast cancers.

Bell Peppers protect your eyes. Age-related macular degeneration (AMD) and cataracts are leading causes of vision loss, but foods rich in lutein, zeaxanthin, and vitamin C, like bell peppers, can keep eyes sharp. A cup of sliced red, yellow and orange peppers contains nearly twice your daily vitamin C, plus 116 micrograms (mcg) of lutein, and 562 mcg of zeaxanthin.

Remember Keep Calm And Be Healthy.

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