The biggest step to aiming towards better health is admitting the fact that you need to make changes towards becoming healthier and fitter. Here are some tips to help you improve your health and help you to reach a new and improved you.
- Make it a life goal to obtain a healthier outlook on life which will undoubtedly lead to a healthier you, if you are determined to reach a better state of health, making it a reality will be so much easier.
- Support your new way of thinking by learning everything you can about ways of reaching better health and living a healthier lifestyle. You can use the internet, books, DVDS, clubs, gyms and support groups to your benefit, knowing all you can about healthy living gives you a great base to work from.
- You have to start somewhere so start by taking a look at your kitchen and reorganizing in preparation for your new way of life. Reorganize your kitchen cabinets, cupboards and refrigerator to ensure that there are no signs of the old you and all the signs of the things that will help you in your new lifestyle.
- Replace old food with your new healthier choice and don’t forget to purchase any small appliances which you will need to support your healthier way of eating, such as blenders and food weighing scales.
- Get a large planner calendar, pin it up in your kitchen and mark the day when you choose to begin your new lifestyle and stick to it no matter what.
- From day one keep a journal, this can either be a traditional one or use your computer. You should include all thoughts and feelings about your new ways along with all the changes you see about yourself. This is essential to look back on to see the positive changes that are occurring due to your positive outlook and changes you have made.
- Positive thoughts and self talk or affirmations are a necessity; they will give you confidence at the beginning and will continue to take you through the tough times which will often occur during the early changes.
- Along with changes to your diet you will also have to make changes to the amount of exercise you do per day, while good healthy food is essential, exercise is also just as important to help ward off the onset of diseases such as heart disease, as well as helping us to firm up our body or lose a few pounds.
- Give up any bad habits such as smoking or drinking, you will never reach your optimal peak of health while you are puffing away on cigarettes or drinking on a regular basis.
- Make sure that you get the recommended 5 portions of fruit and veggies per day on your new regime, fruit and veggies are packed full of essential vitamins.
- Make sure you learn ways to eliminate as much stress from your lifestyle as you possibly can, there are many ways to do this with one of them sure to be suitable for your situation.
- Cut out excess salt, sugar and fatty foods from your diet, this will effectively lower your cholesterol and blood pressure.
Notes on Nutrition
The
best place to begin taking notes about nutrition is with the United
States Department of Agriculture (USDA). The USDA offers
recommendations about what they find to be healthy eating-related
habits for the general public. And their information covers these
main areas of focus: nutrition pyramid, needed nutrients, weight
management, physical fitness and food safety.
Nutrition
Pyramid
The
USDA has revised dietary guidelines and lists a food pyramid with
color scheme to help people eat in a healthy manner.
Needed
Nutrients
The USDA advises people to drink and eat a wide variety of nutrient-dense beverages and foods from the basic food groups they note in their nutrition pyramid. They also suggest limiting alcohol, salt, added sugars, cholesterol, saturated and trans fats. And they recommend following plans like the Dietary Approaches to Stop Hypertension (DASH) Eating Plan or their USDA Food Guide.
Weight Management
The general weight focus of the USDA stresses that people strive to maintain body weight in a healthy range, balancing calories from beverages and foods with those expended. And to help manage weight control as aging occurs, people are to gradually decrease the amounts of foods and beverages consumed and increase physical fitness.
Physical Fitness
The USDA desires people to regularly partake in physical activity while decreasing sedentary activities in order to promote not only healthy bodies but overall general health and psychological well-being. Optimum activity is targeted at around 30 -90 minutes minimum a day of moderate to intense physical, depending upon weight status, age and eating habits. For even more health benefits, a combination of either more intense activity and / or longer periods of activity is advised for most persons instead of just 30 minutes, checking with healthcare providers first for approval.
Key areas of focus for physical fitness are stretching exercises for increased flexibility, cardiovascular conditioning and calisthenics or resistance exercises to improve endurance and muscles.
Food Safety
The USDA advises people to drink and eat a wide variety of nutrient-dense beverages and foods from the basic food groups they note in their nutrition pyramid. They also suggest limiting alcohol, salt, added sugars, cholesterol, saturated and trans fats. And they recommend following plans like the Dietary Approaches to Stop Hypertension (DASH) Eating Plan or their USDA Food Guide.
Weight Management
The general weight focus of the USDA stresses that people strive to maintain body weight in a healthy range, balancing calories from beverages and foods with those expended. And to help manage weight control as aging occurs, people are to gradually decrease the amounts of foods and beverages consumed and increase physical fitness.
Physical Fitness
The USDA desires people to regularly partake in physical activity while decreasing sedentary activities in order to promote not only healthy bodies but overall general health and psychological well-being. Optimum activity is targeted at around 30 -90 minutes minimum a day of moderate to intense physical, depending upon weight status, age and eating habits. For even more health benefits, a combination of either more intense activity and / or longer periods of activity is advised for most persons instead of just 30 minutes, checking with healthcare providers first for approval.
Key areas of focus for physical fitness are stretching exercises for increased flexibility, cardiovascular conditioning and calisthenics or resistance exercises to improve endurance and muscles.
Food Safety
The USDA recommends that people avoid microbial food borne illnesses by thoroughly washing hands, surfaces where food is handled and vegetables and fruits. They also advise against washing meats and poultry; however, separate raw foods from those that are already cooked or ready to eat when shopping, handling and storing foods.
They also recommend that foods need to be cooked at temperatures safe enough to destroy microorganisms and promptly stored in refrigeration or freezers if perishable.
And they advise people to avoid:
- Raw or unpasteurized milk
- Products created from unpasteurized milk
- raw or partially cooked eggs
- Foods containing raw eggs
- Raw or undercooked poultry and meats
- Unpasteurized juices
- Raw sprouts.
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