Health tips 1

Health Tips George Alex Mentor and Educator, www.georgealex.netFood and Drink Health Tips• Healthy eating -not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. • Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible – achieved by learning some nutrition basics and incorporating them in a way that works for you. • Choose the types of foods that improve your health • Avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. • Expand your range of healthy choices to include a wide variety of delicious foods. • Learn to use guidelines and tips for creating and maintaining a satisfying, healthy diet.Big picture strategies for healthy eating Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but it depends on age, sex, height, weight, and physical activity. Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. Keep portions moderate, especially high-calorie foods. Choose a starter instead of an entrée, split a dish with a friend, and don’t order super-sized anything. Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbs, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce. Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t! Get moving. A healthy diet improves your energy and feelings of well-being while reducing the risk of many diseases. Adding regular physical activity and exercise makes any healthy eating plan work better. One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time.■ Take time to chew your food ■ Avoid stress while eating Tips■ Listen to your body ■ Eat early, eat often TipsTips •whole grain and fiber -the power of carbs •vitamins -the power surgeTips •calcium -bones? •omega 3 -heart, cells, vessels, brainTips •antioxidants -metabolism and immune system •enzymes -boost your metabolismNon-food Health TipsTips •physical activity -regular and pleasant •rest -hobby, pastime, books, tripsTips •time out -with friends and alone •company -choose the right companyBalance your life www.georgealex.net