Healthlines: Small habits huge benefits
Many people delay getting into healthy habits such as eating a healthy diet or getting fit because they imagine it will take huge changes in their lifestyle and they think, "Oh no, not now, I don't have time." But we do not have to wait until our holiday or we have time off work, we can start making a few positive changes each and every day.
Why take exercise when you could be relaxing on the sofa? Let's run though a few quick reasons to improve our health. Exercise stimulates the release of feel-good endorphins that not only make you feel better but also raise your energy levels. A healthy lifestyle helps stave off hypertension (high blood pressure), promotes healthy cholesterol levels, reduces the risk of diabetes and keeps your heart in shape.
A little exercise every day puts you in touch with your body and gives you empowerment and confidence. When you exercise you feel good about your body and that feeling carries over and translates into the way you present yourself and how you are perceived by others. Taking daily exercise improves your circulation and also improves the appearance of your skin, teeth and nails and gives you that certain glow that makes you look great!
Adults should take at least 30 minutes of exercise per day. And it has been found that it can help an estimated 60 percent of patients overcome their depression without using anti-depressant medications. In addition, exercise can give you the time you need to relax.
Many people are put off exercise as they connect it to hour-long sessions sweating in the gym. But you can exercise anywhere and even just ten minutes every day in the gym will have a powerful effect on your health.
Try to do something every morning, perhaps a 10-minute walk or my own 10-minute mini morning workout free from [email protected] or 10 minutes of yoga or your own program of stretches. Research shows that people who exercise in the morning are much more consistent exercisers long-term. Once the day gets under way, it is easier to get distracted. Or make excuses.
So for getting healthy before the summer plan 30 minutes of daily exercise; for example, 10 minutes in the morning, use the stairs and finish your day with a swim or a walk.
Gradually introduce small healthy eating habits:
Eat three meals a day: 1 main meal and 2 light meals.
Never eat more at a meal than you can hold in your 2 cupped hands.
Always say no thank you to second helpings.
Always eat a healthy breakfast. Breakfast is the best meal of the day.
Eat fruit and vegetables and salad every day.
Gradually limit snacks per day: Start with 4, that is, 2 healthy snacks and two small treats. Gradually move on to 3 snacks per day: ideally 2 healthy snacks and one treat.
Simple food is best. A colorful plate of food is a healthy plate of food.
Cut down on fat by not frying food instead grill or bake.
Start your day with a glass of hot water and lemon.
Make water your main drink of the day. Drink 8 - 12 glasses of water daily.
Limit tea and coffee. Decide on a number: My number is 3. When you know you drink less you naturally take more time to enjoy them.
Gradually cut out sugar from tea and coffee. (1-heaped teaspoon equals 25 calories)
Treat sodas and fizzy drinks and colas as occasional treats not an everyday habit. Cut down or avoid them. (No matter what the advertising says, they are not cool they give you gas).
Take a good quality multivitamin daily.
Save cakes for celebrations and then really enjoy them.
Choose low fat options: Low fat yogurt; semi skimmed milk; low fat ice cream etc.
Limit fast food and take-a-ways to once per week. Then look forward to it and really enjoy it.
Gradually reduce your salt and sodium intake - don't sprinkle salt on your food.
Recipe of the week
Colorful Prawn and Avocado Salad
This can be used as a light lunch or a colorful dinner part starter
Ingredients
200g prawns,
10g butter,
1 tbsp. lemon juice,
200g lettuce,
1 medium tomato,
1 small avocado,
2 medium stalks celery,
100g cucumber,
1 medium carrot
2 tbsp. French Vinaigrette.
Method
In a large frying pan on a medium heat, melt the butter; add the prawns and lemon juice. While the prawns are cooking, tear and rinse the lettuce; slice the tomatoes, avocado, celery and cucumber to preference; shred the carrot and toss all the salad ingredients together in a bowl. Once prawns are cooked, take off heat and drain. Arrange salad on plate and drizzle with dressing. Lay the cooked prawns over the salad and enjoy!
Ask Alva
Can you repeat how to send off for your exercise sheets? I am 120 kilos and want to start exercise at home until I lose some weight.
- Ana
I have exercise sheets for everyone to mail in for:
Bed exercise from [email protected]
Chair exercise from [email protected]
10 minute mini-morning workout from [email protected]
Office exercises from [email protected]
And if you would like to receive my motivational newsletter that is available in English and Arabic, e-mail me at [email protected].
SOURCE: ARAB NEWS
