Easy Ways To Get Fit And Get Healthy

Tips 11- Tips 21

11   Take  vitamin  supplements.   
If  you  are  trying  to  cut  down  on  your  calorie  intake,  chances  are,  you  may  be  also   compromising  your  nutrition.  The  best  way  to  augment  the  depleted  vitamins  and  minerals   in  the  body  is  through  supplementations.  Discuss  this  with  your  physician  and  determine   which  type  of  supplementation  will  best  address  you  nutrition  requirements.


12   Wash  your  hands  often.    
One  preventive  measure  to  avoid  getting  sick  or  contamination  is  by  washing  hands   thoroughly  and  regularly.  This  may  be  a  very  basic  habit  that  has  been  inculcated  in  us  since   early  childhood,  but  one  that  is  sorely  overlooked.  Here  are  some  guidelines  on  washing   hands:

Wash  hands  before:     •   Preparing  meals   •   Before  eating   •   Treating  wounds   •   Giving  medication   •   Caring  for  the  injured  and  sick         Wash  hands  after:     •   Handling  food,  especially  when  handling  raw  meat  and  poultry   •   Using  the  toilet   •   Changing  diapers   •   Touching  toys,  pets  and  waste  •   Coughing,  blowing  of  nose,  and  sneezing  into  hands   •   Treating  wounds   •   Caring  for  the  injured  and  sick   •   Handling  chemicals  and  garbage  or  anything  that    might  be  contaminated


13   Get  rid  of  unhealthy  vices.
Cultivate  healthy  habits  and  ditch  the  ones  that  pose  adverse  effects  on  your  health.   Anything  in  excess  can  be  bad  and  you  don’t  want  your  health  to  suffer  the  consequences.


14   Take  annual  health  tests.  
Annual  physical  examinations  are  generally  covered  by  health  insurance  or  you  can  also  get   it  for  free  or  at  a  minimum  cost.  Routine  tests  are  critically  important  to  detect  health   problems  at  an  early  stage  before  they  grow  into  a  serious  health  issue.


15     Be  kind  to  yourself.  

Treat  yourself  every  now  and  then.  These  can  just  be  simple  pampering  such  as  getting  your   hair  done  at  a  posh  salon,  or  scheduling  a  massage  appointment.  Break  away  from  the   demands  and  pressures  of  daily  living  and  allow  yourself  to  slow  down,  recharge  and  find   temporary  relief.


16     Stay  motivated.  
It  can  be  difficult  to  stay  on  track  to  a  health  and  fitness  program  if  you  are  no  longer   motivated.  Seek  inspiration  and  find  ways  to  stay  motivated  to  make  smarter  choices  and   right  decisions  every  single  day.  You  are  constantly  faced  with  choices  that  pose  real   temptations  such  as  choosing  between  watching  TV  and  working  out,  or  choosing  between   a  chocolate  chip  cookie  and  a  piece  of  fruit.


17     Drink  alcohol  in  moderation.    
Alcohol  shows  up  in  almost  every  social  event,  especially  during  the  holiday  season.  Learn  to   limit  your  intake  to  no  more  than  one  or  two  drinks  since  too  much  alcohol  can  disrupt  your   sleep  and  make  you  feel  sluggish  the  following  day,  not  to  mention  contribute  to  extra   calories.


   18     Limit  sugar  in  your  diet  as  much  as  possible.
We  all  know  how  sugar  can  be  detrimental  to  health.  The  problem  is  it  is  in  so  many  products   so  make  sure  to  read  the  labels  and  learn  to  steer  clear  from  any  processed  food  products  as   it  is  most  likely  laden  with  too  much  sugar.  Nutrition  experts  recommend  limiting  added   sugar  to  no  more  than  10  tablespoons  a  day.

However,  sugar  can  come  in  so  many  forms  and  under  many  names.  Be  extra  wary  on  food   products  that  contain  the  following:   •   Glucose   •   High  fructose  corn  syrup   •   Lactose  •   Honey   •   Fruit  juice  concentrates     •   Molasses   •   Maltose   •   Sucrose   •   Brown  sugar   •   Fructose     To  give  you  an  idea  on  the  sugar  content  on  some  of  the  popular  food  products  and   beverages,  refer  to  the  data  provided  below:     •   Regular  soda         33%   •   Candies       16%   •   Cakes,  pies  and  cookies   13%   •   Fruit  drinks     10%   Individuals  who  are  constantly  exposed  to  consumption  of  food  products  with  high  sugar   content  also  increase  their  calorie  intake  and  lower  micronutrient  supply.


19     Eat  complex  carbohydrates.    
When  it  comes  to  losing  weight  and  eating  right,  we  all  know  we  need  to  watch  our  carb   intake.  However,  there  are  good  carb  sources  that  are  perfectly  safe  to  eat  such  as  whole   grains.  FDA  recommends  55%  of  daily  calorie  supply  should  be  derived  from  carbohydrates.

However,  you  need  to  closely  monitor  the  sources  of  your  carbohydrates  as  there  is  a  huge   difference  between  complex  and  simple  carbohydrates.       Simple  carbohydrates  are  normally  found  in  pasta,  rice,  white  potatoes  along  with  some   daily  products.  They  contain  high  amounts  of  sugar  that  need  to  be  broken  down  by  the   body.  While  this  type  of  sugar  provides  energy,  when  not  consumed,  it  will  be  converted  to  fat.  This  is  the  reason  why  many  diets  restrict  the  intake  of  carbohydrate-­‐rich  food.  Simple   carbohydrates  can  contribute  to  weight  gain  and  are  especially  risky  for  pregnant  women.

On  the  other  hand,  complex  carbohydrates,  while  containing  sugar  also  feature  more   complex  chains,  making  it  more  difficult  to  break  it  down.  This  allows  the  human  body  ample   time  to  use  it  longer.  Another  great  benefit  of  complex  carbs  is  the  high  fiber  content,  which   add  bulk  to  the  diet,  effectively  warding  of    hunger  at  the  same  time  alleviate  and  prevent   constipation.


 20   Cut  down  your  caffeine.    
Too  much  caffeine  can  be  bad  for  your  health.  Limit  your  intake  to  at  least  one  to  two  cups   per  day.  However,  a  lot  of  people  are  actually  silent  victims  of  caffeine  addiction  with   common  symptoms  that  include  irritability,  anxiety,  upset  stomach,  poor  concentration,   insomnia,  and  depression,  among  others.

Caffeine  has  become  a  lifetime  drug  addiction  for  many.  In  essence,  it  is  a  toxic  substance   that  should  always  be  taken  in  moderation.  Like  sugar,  it  has  the  tendency  to  overstimulate   and  then  weaken  the  adrenal  glands,  which  results  to  fatigue.  People  suffering  anxiety   attacks  and  insomnia  and  are  caffeine  addicts  will  require  high  levels  of  tranquilizers  to  aid   relaxation  and  promote  better  sleep.

If  you  are  not  really  hooked  into  drinking  coffee,  avoid  the  addiction  at  all  cost.  Like  illegal   drugs,  caffeine  also  has  its  own  host  of  unpleasant  symptoms  during  withdrawal.


21   Push  yourself.      
You  have  probably  heard  advices  telling  you  not  to  be  hard  on  yourself.  There  is  a  huge   difference  between  castigating  yourself  and  adhering  to  self0disciplen.  Push  yourself  in  a   positive  way  but  don’t  allow  self-­‐imposed  pressure  overwhelm  you  instead  of  motivate  you.

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