5 Simple Ways to Stay Healthy

5 Simple Ways to Stay Healthy

Can it really be as easy as 5 simple ways to stay healthy?... Well not really but it is a great way to start, and with a little research or a helping hand you can discover how to do the rest.

5 Simple Ways to Stay Healthy

1 - Five to Seven Pieces of Fruit & Veg a Day

How many?.... Yes I did say 5 to 7 pieces every day. At first glance it seems and lot and impossible to achieve with our rushed modern lifestyles. However, break it down into bite sized pieces and it becomes simple. What do I mean?

Breakfast

Try a Healthy Balanced protein /vitamin /carbohydrate shake blended with one or even two pieces of soft fruit. Bananas, strawberries or mango are all great (if you cannot get the fresh mango the tinned variety in their own juice (not syrup) are great). You can even use frozen red berries for convenience. FRUIT & VEG COUNT: 1 -2

Morning Snack

So it is 11am and the "I need sugar" message is hitting your brain. Problem is the last thing you actually need is sugar. Try instead: A piece of fruit, carrot, celery sticks or peppers with humous dip, or chopped fruit with unsweetened yoghurt. Either of these make healthy and delicious snacks which will fill you up and release their energy gradually. They will also keep you away from the crisps, chocolate, doughnuts and all that fat and sugar. FRUIT & VEG COUNT: 1

Lunch

Salads are great for throwing in plenty of fruit & vegetables; lettuce or baby spinach, tomatoes, apple, cucumber, avocado, peppers, green beans and even nuts and seeds. Or you could go for a salad filled sandwich on wholemeal bread. In either case make sure you add some lean protein to your meal in the form of Tuna, Grilled Chicken, Nuts & Seeds or even a little meat (easy on the red meat though). FRUIT & VEG COUNT: 2

Afternoon Snack

Same story as the morning snack. FRUIT & VEG COUNT: 1

Dinner

The choice and variety of fruit & veg for dinner are endless. Eat as many colours as possible. Steam or short boil them, if you stir fry or roast them use a very small amount of light oil, or of course you could eat them raw. Again make sure you have sufficient lean protein to accompany them. If you are going to have carbohydrates such as pasta, rice or bread use the wholemeal variety as they release their energy over a longer period and you will feel fuller for longer resisting the temptation to snack. FRUIT & VEG COUNT: 2

TOTAL DAILY FRUIT & VEG COUNT: 7 TO 8

Wasn't that difficult after all was it?

2 - Wholegrains

I have already mention this in passing above, wholegrains are complex carbohydrates that are generally higher in fibre, protein and goodness compared to simple carbohydrates such as refined white cereals or white pasta.

Choose the healthier wholegrain option over white bread products. Wholegrain bread, pasta, rice, pulses and legumes such as chick peas, beans and lentils are good choices of complex carbohydrates. All of these will help you feel fuller for longer and stop you wanting to snack. the complex carbohydrates release their energy over a longer time and you will feel you have more energy throughout the day. They will also help support your digestive health and regularity by aiding in the removal of wastes and toxins from your body.

3 - Five Small Meals a Day

Yes I did say 5 meals a day...but I also said small meals...

Eating five small meals throughout the day helps to regulate spikes in blood-sugar levels which will help you control the urge for an unhealthy snack. Unhealthy snacking is one of the main reasons why people gain weight, and when improve concentration, energy, fitness, exercise,

Make sure each meal is balanced and contains some lean protein, complex carbohydrates and unsaturated fats. combining Fruit & Vegetables with wholegrains, lean meats / fish with low fat, low sugar dairy products works well.

Remember I said five small meals a day. Portion control is vital in maintaining health, if all you do is eat 5 times a day with the same portions as for 3 meals a day guess what?... More calories will be eaten not less and you will gain weight. "Portion Distortion" is a significant problem with modern eating habits and has become the norm. So cut down the portion sizes and eat more often.

Remember: Weight Control = energy out is greater than energy in

4- Exercise

Now I am not suggesting you run down to the nearest gym an start joining every class they have especially if your idea of exercise is nipping down to the shop for a bag of crisps...

We all need to exercise moderately for 30 minutes a day, 5 times a week but how many of us actually achieve this? not many I suspect. Sounds like a lot of work but once again if you break it down it is simple really.

It could be as easy as getting of the train or bus a stop or two earlier and walking the last mile to work, or getting out of the office for a 30 minute walk around town. It is vital to do what fits into your daily lifestyle most easily as you will then continue to do it. After all how many people join the gym, force themselves to go for 3, 4 or 5 weeks and then give up (usually continuing to pay the monthly membership). Exercise that fits in with your day, it is the way to maintain health.

Exercise does wonders for your health, your weight management and it boosts your mood!

5 - Hydration

That's water to you and me, drink at least 2 litres a day for optimal health, your body is after all over 75% water.....

Hydrate for Health

Staying healthy means staying hydrated, maintaining proper hydration is vital to helping your body function correctly. Water helps your body de-toxify, keeps your skin looking healthy and your joints supple. If you are thirsty drink water.

Hydrate for Concentration

Can't concentrate on your work, feeling tired and can't think straight? You are probably de-hydrated. Water intake has a direct relationship with your mental alertness and concentration levels. Keep sipping water throughout the day to make sure you get your 2 litres a day.

Hydrate for Weight Management

Next time you feel the urge to reach for an unhealthy snack or you can't quite hold on until dinner is ready and are heading for the snack cupboard STOP!!! Try drinking a glass of water instead, give it 5 minutes and it is surprising how full you will feel.

Drink water with every meal, not only will this help you stay hydrated but it will help control the amount you eat as the fluid intake will "bulk out" the food.

Remember: Water contained in a cup of coffee, red or black tea and fizzy drinks does not help you hydrate as all of these products are "diuretic". In other words they actually contain substances which increase the rate at which your body will lose water. Make sure you do not count this in your 2 litres a day or better still avoid them altogether.

So, it is not that difficult to stay healthy after all then!....

Sandy Paterson

Personal Wellness Coach

Wellness Oasis

East Grinstead

UK

+44 7794 404836

sandy@wellnessoasis.co.uk

http://www.wellnessoasis.co.uk

http://www.facebook.com/wellnessoasis

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