Healthy tips after a very difficult year, fortunately, a new one came. You want to start 2021 healthier, not only to boost your overall health and lose weight. But also to boost your immune system to fight viruses and diseases! There is no magic here, no secret diet. The key is to eat a healthy and balanced diet, have good physical activity and your body will thank you for improved health.
Let’s start with the exercise. Getting around is just as important as eating right. This will not only offer many health benefits. But will also positively affect your emotional well-being by increasing hormones such as dopamine, serotonin, and endorphins. Start with 10 minutes of light exercise a day, then slowly increase the intensity and/or time and your body will naturally ask for more.
For example, if you can not walk for 30 minutes during the day, try walking for five minutes instead. Any business is better than nothing. Limit the time you spend sitting, even if your work is mainly on the computer. Try to stand, walk and stretch.
Healthy Tips to Help You Accomplish Your Fitness Resolutions 2022:
There are 2 types of exercise: aerobic and strength training. These can be combined or made individually to add variety to your routine. Eat 150 minutes a week (or 20-25 minutes a day) of moderate or vigorous physical activity and try to do more if you plan to lose weight.
Here are some tips:
- Aerobic exercise: brisk walking, swimming, running, aerobic dancing, and even mowing the lawn.
- Strength training: use a weight-training machine, free weights, your own weight, resistance tubes or water resistance paddles, or activities such as rock climbing.
There are more Healthy food choices than ever before, but avoiding junk food and, healthy tips can be difficult. Eating sweet, fatty, or salty processed foods (such as pastries, potatoes, burgers, French fries, mayonnaise, processed meats, pizza, soft drinks, etc.) makes you crave more of the same things. Especially sugar because it directly affects our dopamine levels, creating a high tolerance and craving for larger amounts of sugar.
Good Sources of Protein:
Therefore, avoiding junk food can be difficult at first. But if you can keep it for a few days. At some point, you will no longer feel the need to crave it. One of the main effects of avoiding junk food is its positive effect on intestinal flora. The intestinal flora is the microorganisms that include bacteria, among others, that live in our digestive system help us in many ways, and affect the health of the whole body.
A healthy gut contributes to a strong immune system, heart health, brain health, mood improvement, healthy sleep, and efficient digestion. It can also help prevent certain cancers and autoimmune diseases. Simply put, bacteria also need to constantly eat and crave their favorite foods. An unhealthy gut will crave sugar and/or saturated fat. For example, a healthy gut will prefer healthy foods high in fiber.
Healthy Tips and Pillars of Healthy Food:
- Nourish the right intestinal flora take fiber and Polyphenols, add Prebiotics, probiotics, and bitter food.
- Eat a low-inflammation diet rich in nutrients. Whole Foods, and antioxidant-rich foods such as fruits and vegetables.
- Avoid or reduce inflammatory substances such as processed foods and foods rich in sugar, sodium, glutamate, saturated fat, trans fat, processed carbohydrates, or processed grains, including processed liquids or low-fiber processed liquids.
- Get your essential nutrients: vitamins, minerals, omegas, and then amino acids.
- Get your calorie and macronutrient balance: fats, carbohydrates, and proteins.
To Fit in With These Pillars, Focus on the Following Foods and Food Groups:
Dark green vegetables (unlimited) like Chinese cabbage, cabbage, spinach, broccoli, etc., and add other vegetables like mushrooms, tomatoes, asparagus, carrots, and more. Having a variety of colorful fruits and vegetables will offer a variety of antioxidants, anti-inflammatory compounds, and fiber.
Some fruits may have more sugar than others (berries contain less sugar), so look for variety. If you are not a big fan of vegetables, discover healthy and delicious recipes on our platform. Vegetables aren’t just for salads in a small corner of your plate. They can be deliciously prepared!
For a healthy fat supply, omega-3 fatty acids are important for reducing inflammation. Diets rich in polyunsaturated omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and eicosapentaenoic acid (DHA), are found primarily in fatty fish such as sardines, cod, herring, salmon, tuna, and cod.
Alpha-linolenic acid (ala) comes from olive oils, avocados, nuts (walnuts, pecans, almonds, hazelnuts), seeds (pumpkin, sunflower, flax, sesame), and leafy greens.
Healthy Tips and Herbs and Spices Are Packed With Nutrients:
Herbs and spices are packed with nutrients! Use plenty of basil, parsley, coriander, rosemary, sage, thyme, oregano, ginger, and turmeric. For even more flavor, combine them with garlic and/or onion. Here are some examples of healthy menus for your day.
Nuts and seeds are good sources of protein such as legumes, eggs, fish, and lean meats. To feel full after your meal, consider whole grains, oatmeal, buckwheat groats, wild rice, quinoa, and millet. When it comes to dairy, limit the cheese and choose plain or Greek yogurt that contains probiotics like kefir.
Don’t forget the herbs and spices. It’s a great way to spice up your dish, reduce your salt intake, and have many anti-inflammatory and antioxidant compounds, such as polyphenols and flavonoids that help support a nutritional grid for the trillions of germs in the large intestine and help reduce it. Oxidative stress can increase the risk of inflammation and contribute to numerous diseases.
Nuts and Seeds Are Good Sources of Protein:
Don’t worry about missing one to increase fasting time between meals (like intermittent fasting as it has many health benefits), but balance the essential nutrient sources you need each day.
- For breakfast: look for a source of animal protein such as an egg. It promotes the production of dopamine, a neurotransmitter that will boost your alertness and motivation for the day.
- For plant-based: protein choices, try soy yogurt, Chia seeds, oilseeds (almonds, walnuts, cashews, etc.). A healthy source of fat, such as walnuts, walnuts, and some almonds will be fine. A fruit, not a juice, to maintain fiber and reduce the max glycemic value.
- For satiety and carbohydrates: if needed, whole-meal bread goes well with oily fish or a little oatmeal to combine with nuts, seeds, and fruit. Green tea will provide more antioxidants and less caffeine than coffee. It can be a good choice!
- At lunch: instead of pasta or rice, prefer vegetables. Remember to season your vegetables with 1 tablespoon of canola, camellia, flax, walnut, olive oil to take advantage of these omega-3-rich oils. Add a source of protein such as fish, poultry, eggs, tofu, or cooked legumes (lentils, chickpeas, etc.).
- Dinner: at least 3 hours before bedtime, vegetarian dinner, without meat, fish, or eggs. This type of dinner will help you calm down and optimize your sleep. You can share your dinner with 50%