Living Healthy
for a Happier Life
(Part 3 of 3)
Proper Nutrition and How You Can Start Adding Health and Exercise Back Into Your Life
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In this final article, we are going to discuss your eating and exercising
habits. You can do this. Do not try to change everything all at once,
unless you are just one of those rare individuals that can do that.
We’ll start with our diet. Diet does not mean just losing weight. Diet
means the food you put into your body and your daily eating habits.
Rule of thumb eating habits
Don't eat more calories than you expend. Don't go one single day without
doing something extra and physical for at least 30 minutes per day. This
can be three ten minute walks. Or 30 minutes of vigorous
aerobics
for beginners, or 12
minutes of weight lifting and 18 minutes of walking..
Add it to Your Life....
Water, you need water. Try to add at least 4 more glasses of water
to your daily diet. The rule of thumb for water is 8 glasses per day; and
one extra for every ten pounds overweight you are.
Fats, you need to know about fats. There are different kinds of
fats. Some are better for you than others. A rule of thumb on fats is,
stay away from hydrogenated fats. These are fats that solidify. They are
in store-bought cakes, cookies, crackers, chips and even in bran muffins.
Read the labels. Choose fats that are polyunsaturated or fats such as
olive oil. And, eat some fish to get some omega-3 fats.
Carbohydrates, are your immediate fuel source. An average is about
55 percent of your diet in carbohydrates. So, a rule of thumb is, figure
your protein grams, get around 25% fat per day, and the rest would be in
carbohydrates. The heavier you are, the more protein you need the less
carbohydrates you will need.
Fiber - work up to getting 25 grams of fiber per day
Protein - averages about 20 percent. Divide weight by 2.2 and
multiply that by .8 to get the kilograms.
For men it is averages as one gram per each kilogram of weight. So, a man
would divide their weight in pounds 2.2 then multiply that by .10
Fats - try not to exceed more than 25% fat in your daily diet. 30%
is fine, too. That does not mean you can't have a junk food fast food
hamburger... it just means that if you do eat that 55 percent fat burger
that you are going to have to cut down on other fat filled foods for the
rest of the day to balance it out.
Introduce changes gradually. Suppose you drink whole milk... work down to
2 percent. Maybe replacing two of your cups per day until you can
completely change over.
If you are on two percent milk, work down to 1 percent.
Add bran to your cereals for extra fiber. Do add it in your baking.
You need to balance your diet with vegetables and fruits, too. Try adding
different colors to your plate. Maybe an orange yam, and some green beans,
to add color. The more variety of food colors, bring more variety of
vitamins.
Eat more raw foods.
Remember, exchange things, add things, but do it gradually and remember,
live all things in life in moderation and soon you will be bouncy and
vibrant.
To your good health!
"If I could live my life
over again I would work harder earlier on
my number one asset - my health. I would consume a better diet with
more fresh vegetables, fruits and grains. I would exercise more."
Ted Nicholas
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