A list of 10 tips that you can print and check at the end of each day. The result of compliance with advice: more energy, confidence, good sense and fulfillment. In a word vitality!
1) Do not skip meals
Always have breakfast, snack, lunch, snack, and dinner. Some meals are: fresh vegetables ( green leafy , orange , legumes ) , fresh fruit ( seasonal , nuts ) , raw seeds , whole grain cereals : cereal , whole wheat flour , lean meat , fish – at least one a week , eggs – 3 pieces week unprocessed cold pressed oils : olive , sunflower …
2) Breakfast is the most important meal
Skipping breakfast will make you leaner, on the contrary, people who eat breakfast cereals or pastries are slimmer than those who do not eat breakfast or eat meat products.
A good breakfast includes milk and dairy products, as well as a good source of protein and calcium, whole grain bread and cereals as a source of complex carbohydrates, and fruits as a source of dietary fiber, vitamins and minerals.
I miss the breakfast, the greater the likelihood that we will be the day “attack “the hunger that will force us to grab the first food that we can find in the area. However, breakfast not only has a positive impact on the line, but also the mental capacity. Children who eat breakfast in the morning are functioning better, have better concentration, and older people who regularly eat breakfast are working faster, fewer mistakes and better remembered, compared to those who skip breakfast.
3) Eat a variety of foods
There is no food that would satisfy all the needs of the body of nutrients. A good diet must be varied.
4 Fruit and vegetables are valuable in their daily diet
Fruits and vegetables are valuable in their daily diet. These two groups of foods are rich in vitamins and minerals, and dietary fiber and antioxidants (substances that clean the blood vessels). Fruits and vegetables contain a low percentage of fat and are low calorie foods, so eating them, maintain a good body weight and stop other bodies to obesity. The daily intake of fruits and vegetables reduces the risk of heart disease, diabetes (diabetes mellitus), malignancies.
Try to buying seasonal fruits and vegetables. It’s cheaper, tastier, and the choice is greater. Frozen or dried fruits and vegetables are also included. Consider what type of fruits and vegetables you love. Then, try to eat a little more and a little more often.
4) Physical Activity
The benefits of exercise are many. If you exercise regularly you will notice : to have more energy , stamina , mood , weight loss and maintaining a desirable weight, improve blood sugar levels , improve the level of protective HDL cholesterol , improve other blood fat , lowering blood pressure , reducing the risk of a blood clot blood in the blood vessels , relieve stress , help in quitting smoking.
5) Get enough sleep
Sleep is essential for good health. Sleep at least 8 hours a day. Sleep refreshes the body. Do not lie and do not get up too late!
6) Be careful with diets
No action in which the child will starve to rapidly losing weight. Kilograms to take off too fast, too fast and come back! Be sure to consult a nutritionist and get a diet that is tailored to you.
7) There is no magic pill for weight loss
Drugs and excipients for which manufacturers claim to serve for weight loss – should be avoided. They snare and a delusion, and their small effect paid a big price for vitality and health!
8) Moderate drink
Reduce the use of alcoholic beverages, high calories and sugary soft drinks. One glass of soft drink contains 80-100 calories, and they are often called empty calories because they do not provide valuable essential nutrients and contain a large amount of energy.
9) Drink water
Water is essential for good health. It also helps in regulating weight. The more water you provide, the faster your metabolism works. Of course, it should be the measure. If the body is accustomed to not taking water, it is actually retained in the area of the articles around the thighs and waist. The moment when you go to the daily recommended intake of water and sediments will disappear and you will lose weight. Water helps in breathing, regulation of body temperature, aids in muscle function, carries nutrients and refers harmful ingredients. Helps maintain skin and complexion appears more beautiful and fresh.
10) Change bad eating habits
Improper diet is a risk factor for various diseases: obesity, diabetes, high blood pressure , atherosclerosis , heart attack , stroke , tooth decay , allergies , anemia , degenerative diseases , cancer , acidity of the body .
If it is with inadequate nutrition and present an additional risk factor, such as smoking and physical inactivity, the effect is multiplied by the risk of multiple health disorders are multiplied.