Everyone can be healthy if you know what to avoid in your life and what to protect. Here are 6 ways that you can improve your lifestyle to feel happy and healthy:
- The rapid and adequate response to any stress brings contentment. Challenges in life are inevitable. They are the engine of change and improvement. It is in terms of challenging a person recognizes their potential, strength, resilience, ingenuity, resourcefulness that help to feel a winner. If instead of acting, a person decide to stand, falling into chronic stress, and this is detrimental to health.
- Ability to adapt to dynamic time in which we live, helping to maintain balance in your emotions and health. No matter which phase of his life a person is, do not stop to grow, to learn new things and at the same time reject everything that hinders progress to come into his life. The standstill in the past, albeit with a touch of grandeur inevitably leads to sadness, disappointment and disease.
- Openness to people through easy communication with nobility and tolerance is a guarantee of long life in health. When a man knows how to give to others their good attitude and is therefore grateful when it receives from others may feel useful person. A healthy person seeks to leave a trace in the hearts of the people who encounter fate. Aware that performs its tasks in life and knows how to enjoy that.
- The pleasure of movement is a prerequisite for health. The paradox is that contemporaries measure their comfort with how far managed to avoid physical effort, and then look for ways to boost your immunity. There is no doubt that the immune system directly depends on our activity. In fact, one does not need much. Sufficient are, for example, 20-minute walk, but every day.
- A healthy person does not live misguided, is partial to the spiritual life. He knows that no hidden things and cannot lie because it will be exposed sooner or later. It is important that a person feels that not everything in his power in the most difficult moment can rely on help "from above".
- positive attitude and the ability to see events in a good light helps to maintain peace, respectively. health. That is, if you can tell at a difficult time: "Every evil for good." Manifest goodness to forgive both yourself and others for mistakes and failures. The brightest manifestation of a healthy person is feeling humor - awareness of one's own imperfection and strength to admit it.
Learn to recognize the factors that deplete your wellbeing - physical, mental and spiritual. Efforts to change them or avoid them. You can!
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How to start eating healthier without having to give up your favorite dishes?
If you want to start eating healthier, you can do so by are interested in what changes in your style of eating are the best and most painless option. And yes, that does not mean you should just stop "harmful" food. Sometimes the answer is to shift to larger amounts of beneficial at the expense of "bad" products. Because often when you read what recommends a diet, grabbed his head from all prohibitions and rules and you do not want to start, but in general. And although these diet plans help many people to lose weight, others may be simply unfeasible.
Here are 7 very real changes that will help you eat healthier.
- More water
In that the water is useful, no doubt. Not only that, your body is hydrated, but also helps to fight hunger. Not always when we think we are hungry, we really are. If you have just eaten and after very little time you have an impulse to eat more - better pour a glass of water. If then feel hungry, only then allow yourself to eat something.
- More vegetables on the plate
It is not necessary to eliminate any foods from your diet, just add more healthy. A plate of leafy vegetables is a much better choice than one full of greasy fries. The good news? After eat healthy "dish" you can afford and fries - you'll probably already satiated and will not eat as much as if you start with them.
- Day without meat
I know many people weaken by weekly exclude meat from dinner. Others swear an entire day without it. Try the second option, you might be surprised by the result.
- Plan your "day without guilt"Most diets constantly telling us what we can not eat. Usually when you realize that chocolate cake is absolutely prohibited begin to constantly think about how much we eat just that. Even if you do not like that particular glezotiyka in the second, in which we permit it, we know it's the most delicious thing in the world. Instead of feeling guilty and depressed, plan your week in which to eat everything you want - not all, of course, choose your day. And enjoy it without feeling betrayed themselves.
- healthy alternativesLook for healthier alternatives to their favorite foods. Replace as potato chips with hummus and chips he asks. Not exactly the same, but it helps to cope with hunger for "something." Look for other options, alternatives with which to 'relieve' 'diet.
- Try new things
How often try new foods? We suggest you aim to try unfamiliar food for you every week. New fruits, vegetables ... check which are in season now and go ahead. It is possible to find your favorite foods, you never suspected that you liked.
- Stick to your favorite foodsDo you have a favorite food you did not eat for some time? Many of us eat the same every day until we get tired. Then forget about it for months. Think of something healthy that you are very fond of months ago, and add it to your diet.Well, is not that difficult, right?
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Avoid them and the results will come!
At the end of February many people have started dieting after the New Year. Some have achieved results, while others are disappointed by their absence. Here are five common mistakes that people make, then, disappointed by the failure, give up the diet to the next big holiday when all overeat.
- To increase food because we are sportsmen
Exercise is very useful, but it does not mean that we can eat more because we burned calories at the gym. New research suggests that the more intense workouts are, the more badly affect our weight loss program. This occurs because the body goes into a sleep mode and does not burn more calories than a lighter workout. Intensive training but increases appetite and gives indulgence of sportsmen to eat more. The result is that you can have more calories than a "lazy" person who does not play sports and trying to lose weight just by reducing the food.
Council Experts - Exercise moderately and do not increase calories.
- To start the day with sweets
Everyone knows that sweet foods cannot be reduced. But the consumption of sugar in the morning and have another negative effect - because we do not eat protein. But all studies suggest that eating protein in the morning helps reduce and suppress the occurrence of acute hunger during the day. Proteins and fats have little effect on blood sugar and insulin - two parameters whose value is not good to rise in the morning. So your breakfast eggs, avocado, protein shake or low-fat yogurt with nuts.
- To stay hungry
Fasting for a day or two is helpful, but not when it is systematic. Eventually a person eats more than is needed to compensate for the psychological discomfort. The best option is to keep a sense of hunger. Eat more fat and protein. Do not watch TV and talk on the phone while you dine. You will find out early that you are full and not overeat. Drink more water or tea to fill his stomach. Emphasize vegetables.
- Do not pay attention to stress
Stress confuses your metabolism and even a person with a normal physique can start to accumulate fat. Furthermore, stress violates sleep and the more sleepy person is, the more he ate. So Counteract stress with yoga, meditation or walks in the park.
- Drink alcohol
A glass of wine at lunch or in the evening can be beneficial to health, but during the diet should cancel this French way of life and to behave as a "clogged" teetotaler.
A glass of wine contains 120 calories Khenchela light beer is 150 calories and a shot of vodka - 100. So a glass of wine for five or six days could seriously confuse your diet. Furthermore, alcohol has another negative effect - man relaxes and decided to treat yourself to your favorite foods instead of sticking to the diet. Experts advise - drink as much glass of wine a week, Khenchela beer or 50 ml concentrate. Your choice.
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Each of us more or less seeks to wholesome eating, or at least away from unhealthy food. But we eat really healthy, and above all what is healthy eating? In response, I wrote this story as a map of links to cover most of the factors forming healthy eating, and to direct you to other articles within the newspaper us where you can read more about all I do not know.
What we call "healthy eating"?
The basis of a healthy diet is eating healthy food.
Eating within the health includes ensuring optimal intake of substances functioning of the body without overdose or chronic shortage and avoid the consumption of toxic substances.
Parameters of healthy eating
Healthy eating process involves three main sets of conditions your diet to be healthy. I call them conditional "factors":
Factor 1st: Sufficiency of nutrients;
Second factor: Variety in the diet;
Third factor: Calories and satiety effect of food and the "famine-eating";
Factor 4th: Purity of food - the absence of fast and slow toxins;
Factor 5th: Culinary processing.
Viewed in this way means you can get enough micro and macronutrients, but to eat uniform that creates psychological discomfort because beneficial for the body in most cases penalizes "taste."
Can calories you are exactly as you want, but the amount of food to be too little weight and hunger harassing you regularly.
And though it is natural and is unpleasant. Last but not least, you can eat a wonderful BIO food, but to destroy a Teflon pan fried or fat. You can eat great multigrain bread, toasting will reduce its benefits.
Things are complex and there is only one correct way.
Factor 1: Sufficiency of nutrients
More on nutrients reading the article "Introduction to the chemistry of food."
The problems in the "sufficiency" of nutrients are generally four: sufficiency shortage, excessive intakes of substances and balance of substances in the menu and your body (input and output).
Sufficiency shortages, over-intake of proteins
We start with the building blocks of life - proteins. Underweight their consumption leads to loss of muscle and organ mass.
Excess them - to systematically kidney damage.
Their low quality - a chronic shortage of individual amino acids and a number of health problems.
Proper balance does vary according to physical activity of man.
More about the biological value protein you can read in the article: "biological value proteins."
Dosing did them is related to the type of diet and the purpose of the exercise. Choose a diet to understand addictions.
Sufficiency shortages, over-intake of carbohydrates.
It is believed that carbohydrates are the main energy unit in the menu of the people. We are able to digest as mono- and disaccharides and less branched plant and animal branched polysaccharides. Partly able to digest certain types of complex carbohydrates, which simply call "fiber".
Excessive monosaccharides with insulin transport in the body leads to hyperglycemia and increased chronic intake to low insulin sensitivity - the body simply overloaded and can not use them properly. Lack and / or deficiency for long period lead to hypoglycemia and ketosis.
Excessive fructose leads to the synthesis of cholesterol, the symptoms of alcohol intoxication, synthesis of fat and increasing the fat content in the liver, and also to uncontrollable hunger. Consuming fructose does not lead to anything bad.
Excessive fiber leads to swelling of the intestines, flatulence, and also - diarrhea, limited utilization of micro- and macronutrients because of too rapid peristalsis. Their absence or deficiency leads to constipation, sluggish bowels, rotting food, swelling of the gastrointestinal tract, flatulence, bacterial inflammation.
The right balance of carbohydrates depends on the diet. Besides their distribution by type (mono- and disaccharides: digestible oligo-and polysaccharides, fiber), the balance includes their attitude in quantities to insulin, which is measured by indices: the glycemic index (GI) and glycemic index load (GL).
Sufficiency shortages, excessive intakes of fat
Today we know that fat is just as important for the proper functioning of the body's metabolism as carbohydrates.
The amount of fat consumed in the diet depends on the type of fats themselves, and the correlation to the proteins and carbohydrates in the calorie balance.
Excessive intake of fat in the diet once may result in diarrhea, or problems with the bile.
Prolonged increased their intake in the menu itself does not entail problems unless it raises the excessive caloric balance. In this case, the result is overweight.
The shortage of fat is several types and each brings specific problems. Shortage at all fat causes health problems.
Shortage of essential fatty acids - leads to a breakdown in immunity. Excessive intake of one of the groups essential fatty acids worsens the balance of omega-6: omega-3 and leads to variations in the immunity.
Excessive intake of food rich in cholesterol leads to an increase in equity and insufficient intake of cholesterol so far not associated with health consequences.
Excessive intake of phospholipids leads to loosening, and according to many deficiency can affect the health of nerve cells, skin, vision, and many other organs and tissues.
Sufficiency shortages, excessive intakes of water
Water is the most important element to sustain life. Although she can not as metabolically active as carbohydrates, for example, it is thanks to the last they were able to spread throughout the body.
Water for our cells is like our roads and the land on which we build. Lack of water kills man for two to four days.
Chronic shortages gradually damages the kidneys. Excessive intake of water is far more useful - it leads to disturbed salt balance and kidney problems again. The key benefits of storage water is balanced, systematic and timely intake.
Controlled water intake with increased mineral content, ie Mineral water is useful for treating a variety of diseases.
The total replacement of tap water with mineral, even with low mineralized over time can lead to kidney problems and mineral imbalance.
Sufficiency shortages, excessive intakes of vitamins
Bestow life vitamins are fat-soluble and water-soluble. Excessive intake of water soluble has a lower toxicity than the excessive intake of fat-soluble. Chronic shortages and water and fat soluble causes the disease.
The balance in the intake of vitamins in the diet and additionally supplement is the key to a healthy effect.
Sufficiency shortages, excessive intakes of micronutrients
Mirkoelementite are substances which our body needs in very small amounts to function well. However deficiency is considered to be health threatening. Excessive intake of certain trace elements can lead to intoxication.
As with vitamins, there needs to be tackled complex. The good news is that an overdose is more difficult than falling into shortage, so the intake of quantities less than the recommended preferred.
Sufficiency shortages, excessive intakes of macronutrients
Macronutrients are chemical elements involved in our metabolism in larger parts by mass relative to the trace elements.
Excessive intake of certain macronutrients, leading to shortages of others. Because of the mutual balance of most of the salts of macroelements it is difficult to unintentionally overdose with all simultaneously.
More difficult, however, to follow there a hidden deficit of food shortages in one or chronic excessive intakes of another macro element. More about this can be read in the article: mineral deficiency and mineral toxicity.
Factor 2: Diversity in nutrition
Most of the people who live in cities eat uniform. This is because under the "diversity eating" healthy diet requires a variety of basic foodstuffs rather than a variety of derivatives of essential food recipes.
A simple example: chicken with potatoes, potato salad with chicken kebabs, meatballs with potato pilshki meatballs are still potatoes and chicken. Extend example, within two to four days. The picture is realistic.
The main problems here are two, because uniformity in basic products:
It leads to hidden shortages and missed benefits hundreds of substances that contain alternative foods; entails gradual replacement of business with taste in psychological priorities and thus the behavior of feeding.
No need every day to eat exotic food, but it would be better if two days a week you eat 4-5 foods that are not your "favorite", either because they are the most delicious for you or because cost more time / more expensive are more delicious and cheap "substitute."
Give the unpopular these foods taste is largely habit!
Dietary systems, though filled with wholesome, remain unpopular because even written by experienced dieticians / nutritionists, are "not delicious" to those attempting them for the entire replacement of the menu they require.
So try to change your diet make unsuccessful attempts with recipes that are not their cup of tea and again returned to business as usual, increasingly tired of myself, yet this same "uniform" menu that may not work at good for the body but is familiar.
The new menu is a shock to the taste habits, so a healthy change in diet is a lengthy process that requires each person to select hem pleasant, yet relatively delicious things.
The transition from diet to diet in athletes should also be well judged, so recipes in diets for shaping and maintaining weight does not differ greatly from diet to losing weight and those for the rise of mass.
Factor 3: Calories and filling effect of food and the "famine-eating"
Unhealthy here is irrational human behavior, which is partly dictated by hormones (ghrelin, leptin, serotonin, insulin), and sometimes - because of physical discomfort of hunger caused purely mechanical.
Hunger (physiological) and appetite (desire to eat) are two different sensations that can occur separately or together.
A healthy diet seeks to regulate their appearance both in relatively the same time zones. So, not observed overeating and voracious appetite, gastrointestinal health is better, and mind more relaxed.
Errors in the regulation of appetite come from several places: Poor organization of food and shopping "Oh, I did not have time to eat / shop ..." Low stodgy effect of food - "Eat, eat, and constantly feel like eating ..." mistaken calorie balance - "Nothing eat and filling / not lose weight ..." followed by "All day eat as ripped / a, but how preyadoh last night ..."
Organization of nutrition
This includes everything from the lack of elementary idea what to consume in the next moment, a perfectly organized paper feeding, which still does not take place.
It comes down to priorities and sequence in "think-words-deeds." More on the subject read an article How to shop and cook planned.
In practice stodgy effect have those foods that are rich in water, fats, fiber and protein, and the combination of them has a stronger effect than stodgy each.
For example, 800 grams coleslaw will satiate less and for a shorter time than 200 grams coleslaw with 200 ml of yogurt, 120 g skewers and 15 grams of olive oil.
There are foods and combinations of recipes as a whole, which are very filling, but provides too few calories. Such are the salads, milk and dairy drinks, soups, vegetable trimmings and low-fat meats. This is not only a positive effect.
Diet made up mainly of listed products is often low in fat and carbohydrates. Too low-calorie, like eating entails endless voracious appetite.
Other foods are calorie bombs - popcorn, crisps, fizzy sugary drinks, pretzels, snacks ... We can not feel the heaviness in the stomach of them, gut rub you rub, stimulates appetite again and again.
A healthy approach in balancing weight between filling and calorie foods.
The deficit in calories allowed thanks to a rare eating low-calorie diet or pure hunger triggers appetite and physiological hunger.
Prolonged calorie deficit at irregular eating leads to difficult control appetite. More difficult than regularly but rarely meal or even less frequently than after systemic starvation in the same time zones.
More importantly in this case is that the slowdown of metabolism by calorie deficiency can be just as unhealthy as failure to quench the hunger with whatever falls due to emitted appetite for catching up on calories.
The calculation of the indicative total calorie balance and sticking to it for a while is preferable to wandering in the dark.
Once acquired food culture and culinary knowledge can stop you measure your food. It will not have to.
Factor 4: Purity of food - the absence of fast and slow toxins
In short, we are talking about: fructose, synthetic sweeteners, monosodium glutamate and a large part of the company of E-th. Nitrates, heavy metals, trans.
Everything listed here lies in our food. We can mitigate consumption of fast and slow toxins, if you watch what we buy and consume.
Quality assurance in our country is within certain rules, though not like to raise food alone is preferable to uncontrolled shopping.
BIO labels, organic, GMO Free, BDS are a bonus - look for them and buy mostly Bulgarian and EU production!
Factor 5: Culinary processing
Cooking can be a fun pastime. It is not fun but to honor previous four factors in healthy eating and spoil everything just before eat food while it more delicious.
Good to know better the food you eat, you know the basics of every culinary process, and for its preservation.
In conclusion remains to be reminded that healthy eating is a process that builds and maintains gradually over the years, thanks to the will of feeding, constant self-education and discipline in the application of lessons learned.
The result is life with an active old age and low morbidity.
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