Healty Care and fitness

Instead of the new year soon to be demolished, consider a few simple changes in your diet and lifestyle that you can take this year and beyond.

1. Aim for a minimum of five to eat, but preferably 8 to 10 fruits and vegetables a day.

2. Select “negative calorie” vegetables that use more calories to digest than the calories they contain. Examples are broccoli, carrots, celery, lettuce, asparagus, cauliflower, peppers, cucumbers, garlic, onions, spinach, turnip.

3. Fruit is best eaten in the morning – for example, a fruit smoothie for breakfast or as a snack between meals. Negative calorie fruits are apples, tangerines, papayas, pineapples, raspberries, strawberries, cranberries, grapefruit, lemons, mangoes, oranges.

4. Also some raw vegetables in your diet every day, as a salad or raw vegetables to avoid, but high in sugar and fat dressings or dips.

5. NEVER cook vegetables in a microwave because it destroys most of the nutrients and can be harmful to health. Steaming is the best cooking method.

6. Unless you have an allergy to them, nuts and seeds are an ideal snack instead of chips or chocolate. They are best eaten raw, and a handful is not as fattening as you might think.

7. Choose lean meat, but eat only a small part. It is not necessary to eat meat every day.

8. Eat at least one portion of oily fish a week such as salmon, tuna or mackerel.

9. Use a smaller plate. Psychologically, you feel more satisfied eating a full, half empty or small plate, large plate.

10. Go easy on dairy products. It can be very fattening and are not essential to health. Green, leafy vegetables, nuts and seeds are a much better source of calcium.

11. Natural pro-biotic yogurt can help digestion by millions of good bacteria in the intestines, but avoid yogurt with fruit, sugar or artificial sweeteners.

12. Keep processed foods to a minimum, especially starchy carbohydrates, as they are high in calories and quickly leave you craving for more.

13. Avoid “white” foods such as white bread, pasta, rice and sugar. Instead, use whole grain or brown versions.

14. Avoid all artificial sweeteners as they are harmful and actually stimulate your appetite! Xylitol, a natural sweetener, is a safer alternative with few calories.

15. Drink at least two liters of fluid per day, preferably water.

16. If you’re hungry between meals, try a glass of water first. Thirst let us know that we are dehydrated, but sometimes we mistake for hunger.

17. Keep caffeinated drinks to a minimum as they can be dehydration.

18. Alcohol is high in calories, so limit the amount you drink.

19. Avoid fizzy drinks full of empty calories. Even the diet versions are bad and you will want to eat!

20. To make up the shortfall in nutrients in our diet today, take a broad-spectrum multivitamin and mineral supplement. Liquid versions are usually best for absorption.

21. Take a probiotic supplement containing billions of “good” bacteria (acidophilus and bifidus), digestion and absorption of nutrients in the intestine help.

22. Take fish oil, either in capsules or as a liquid for the omega 3 fatty acids.

23. If you have a deficiency of vitamin D, your ability to lose weight more difficult. A supplement with vitamin D3 can help increase your level. Most people in the UK deficit in the winter months.

24. Avoid eating after nineteen. No carbohydrates are not used as energy is stored as fat.

25. To become active. You do not have to sign up for the gym. A brisk walk, walking up and down stairs, parking farther from your destination, doing housework … can all help to burn extra calories and keep you fit and healthy.

26. Finally, some people struggle with weight control due to an underlying medical condition. The most common are hypothyroidism (underactive thyroid), insulin (Pre-Diabetes/Type 2 diabetes) or a food intolerance. If you suspect you have a problem, consult a doctor for a health check.

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