Do you have tips for living healthier?
Indeed, again tips for living healthier. We are all busy. There is not much time to exercise, and sometimes you just crave something to eat. And then you really are not waiting for someone who tells you what is healthy and what is not.
It is precisely about preventing that craving and about creating possibilities.
The 21 tips below for living healthier show you that fit is not always painful and time-consuming.
Healthier living sometimes only means that you do things just a little differently.
You probably already know some of the 10 tips for living healthier. And perhaps you think "Yes duh ..." with some. That is beautiful. But there is a difference between knowing and doing.
The question is, therefore; DO you do the (healthy) things you KNOW? Results only result in action...
Ok, there come to the tips for living healthier.
1. Fill half of your plate with non-starchy vegetables
Starchy vegetables generally contain more carbohydrates and calories than non-starchy vegetables.
Examples of starchy vegetables include corn, beans and potatoes.
Examples of non-starchy vegetables include dark leafy greens, carrots, broccoli, cauliflower and Brussels sprouts.
By filling half of your plate with leafy vegetables and carrots (non-starchy vegetables), you automatically get fewer calories. And there is another health benefit; non-starchy vegetables contain many vitamins, minerals, fibres and moisture.
2. Eat small tableware
A study showed that people who ate from large crockery received 56% more food than people who ate from more miniature porcelain. This saved about 142 calories.
The pure illusion of a smaller plate, therefore, helps to eat less.
3. Replace refined carbohydrates for unprocessed carbohydrates
Refined sugars are stripped of their nutritious value. They are also known as empty carbohydrates. They add calories, but no nutritional value to your food.
Examples of refined carbohydrates are white bread, white flour, white pasta, white rice, hamburger buns, chips and many other (highly) processed products. You often eat more of such products because they do not really satiate.
Refined carbohydrates are even so dangerous that they can increase the risk of cardiovascular disease and diabetes.
Examples of unprocessed carbohydrates are brown rice, oatmeal and whole wheat bread. The whole (grain) grain has been used. Such foods contain fibre, vitamins, minerals and other nutrients.
4. Eat fruit with your breakfast in the morning
In the morning I often eat oatmeal or muesli. It is particularly tasty and healthy to add a handful of berries, strawberries, a banana or some apple. It takes hardly any effort, and you get a lot of good substances inside.
One of those healthy substances is polyphenols. These are certain fabrics that give fruit and vegetables their distinctive colour. Polyphenols act as antioxidants. Antioxidants help your body fight inflammation.
Research shows that polyphenols help to reduce the risks of cardiovascular disease, premature death and diabetes 2.
5. Eat fatty fish
Fatty fish such as herring, salmon and mackerel contain many healthy nutrients, including the healthy omega 3 fats.
I think omega 3 is so vital that every morning I take a capsule of omega 3. Research shows that omega 3 can reduce the risks of chronic inflammation (which can later become chronic diseases), heart disease and even mental problems.
A lot of fish is eaten in Japan, for example. It is not for nothing that certain diseases naturally do not occur there, which we do find.
Fatty fish is also a good source of the B vitamins. For example, the vitamin B complex helps to repair your DNA, keep your brain and nerves healthy and it helps the body to make energy.
6. Consider supplements
As I indicated in the previous section, I take an omega 3 capsule every day. I also take extra magnesium and sometimes multi-vitamins from an expensive brand.
Of course, a varied and healthy diet is the basis of my lifestyle, but it does not hurt to give the body some extras.
This is how I regularly make linseed through my muesli in the morning. Linseed does not cost much and does the bowels well.
7. Green tea
I have written several blogs about green tea in recent years. It is one of the healthiest drinks you can drink. Not in the least because green tea barely contains calories and is full of antioxidants and other healthy substances.
Green tea also contains substances that help to burn body fat and stimulate your metabolism. The faster your metabolism works, the more calories you burn.
Do you want to know more about speeding up your metabolism? Then read the e-book Your Metabolism Boost once.
8. Drink your coffee black
Coffee contains calories barely and the caffeine dust, like green tea, speeds up your metabolism. Very handy.
But what do many people do? They drink their coffee with milk and sugar. Or they opt for cappuccino or latte macchiato. As a result, the coffee contains many more calories and the metabolism disappears with an accelerating effect.
Simply black coffee.
9. Avoid soft drinks
Of all the tips to live healthier, I could scream them out.
Studies show that sugar drinks can significantly increase the risk of diabetes 2, heart disease and obesity. Also, the acids in soft drinks can damage your teeth.
What are you drinking? I choose ordinary water, and if you like a taste, you add lemon, lime, fresh ginger, mint or (green) tea. Easy?
Do you want more insights and tips for living healthier? Then read the Healthy e-book in 10 steps.
10. Healthy snacks
Everyone has a tendency, and some people even experience this every day. Hunkering increases the chances of eating something that is not healthy. Why do not you take some healthy snacks when you go out?
I often have raw and unsalted nuts with me.
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