HEALTHY TIPS

Pieces of advice from experts to pursue, restore, and maintain optimal physical health:

# Sleep


Sleep is not simply downtime; it is repair and rejuvenation time for your body and your brain.

Seventy-four percent of people report regularly getting less than seven hours of sleep per night, which places them (or you) at increased risk for early brain aging, muscle and joint breakdown - and even becoming overweight. (I'll bet you never thought your weight problem could be related to your lack of sleep!)

# Diet and Nutrition


Two-thirds of our nation's adult population is overweight or obese, and even though we don't look like it from the outside, many are actually malnourished-living primarily on "empty calories." Most every common disease is somehow related to your food intake and weight distribution - so it is critically important that you know the best way to care for yourself in these areas.

1. Eat a variety of healthy and nutritious food


Eat a combination of different foods. It provides you with all the essential nutrients in balanced proportions.

2. Find your healthy weight


Try to maintain a healthy weight in relation to your height by measuring your waistline. Set yourself the goal to keep waist circumference within the healthy area - less than 93 cm for men and 80 cm for women. If you have a larger waist measurement than this, try to lose weight by reducing energy intake to less than what the body consumes, and at the same time increase physical activity.

Waistline:


Men
93-100 cm (You are overweight)
Over 100 cm (You are fat)

Women
80-88 cm (You are overweight)
Over 88 cm (You are fat)

Measure with a measuring tape directly on the skin, not on the outside of the clothes that you’re wearing. Measure at the height of the navel. Lay the measuring tape fairly loose. around the waist, do not tighten it too hard. Try to measure in the same place every time you measure.

3. Eat plenty of fruit, vegetables and salad

You should eat at least five servings a day. A simple tip is that a serving of fruits or vegetables is about the size of a tied hand and that five servings together weigh about 500g.

Portion Guide:
- 1 large fruit (like an apple, an orange or a banana)
- 2 small fruits (like plums or tangerines)
- 1 cup (2.5 dl) raspberries, strawberries or grapes
- 1 glass (1.5 dl) fruit juice
- 1 tablespoon dried fruit
- 2 tablespoons raw, cooked or frozen vegetables
- 1 dessert bowl with salad

4. Eat fish two or three times a week

Eat more fish, and preferably oily fish - this is especially important if you have already had a heart attack. Oily fish is the richest source of omega-3 fatty acids. If you cannot eat fish should take a dietary supplement of 1g of omega-3 fatty acids. Feel free to look for omega-3 eggs from hens that are lined with omega-3 fatty acids.

THE BEST FISH  SOURCES FOR OMEGA-3 FATTY ACIDS

(omega-3 per serving)

Mackerel 

Mackerel in tomato sauce (box)

Trout

Salmon

Herring

Sardines in tomato sauce (box)

Crab (box)

4.5 g
3.0 g
2.9 g
2.5 g
2.2 g
2.0 g
0.9 g

Other good sources: caviar, both capelin roe and tube caviar, caviar mix, pickled herring, cod liver oil, canned tuna, smoked eel, halibut albacore, catfish, shrimp, clams, salmon and trout, hot smoked mackerel.

THE BEST PLANT SOURCES FOR OMEGA-3 FATTY ACIDS

(omega-3 per serving)

Flaxseed and flaxseed oil

Walnuts and walnut oil

Sweet potatoes and pumpkin

Canola oil

Soybean oil

Spinach and green leafy vegetables

1.8 g

1.5 g
1.3 g
1.1 g
0.8 g
0.2 g

5. Use a lot of whole wheat and unprocessed ingredients


Whole wheat products such as whole wheat bread, flatbread and dark crispbread, whole wheat pasta and starchy unprocessed ingredients such as potatoes are good starting points for healthy meals. Whole wheat flour is rich in vitamins B1, B3, and B5, along with riboflavin and folate. It also has more iron, calcium, protein, and other nutrients than white flour. When you are eating a low-calorie diet plan, it's important that the calories you're consuming are loaded with as many nutrients as possible. Since there isn't a calorie difference, choosing the nutrient-dense flour will add to your healthy diet rather than retract from it.

 

Cooking with Whole Wheat Flour

 

You don't need to sacrifice your favorite foods in order to eat healthily. You can completely replace white flour with whole wheat flour, or just use a mix of the two in your favorite goodies. For example, use half whole wheat and half white flour to make cookies, muffins, and cakes for breakfast or dessert. Some recipes use 100 percent whole wheat and taste fantastic, like homemade bread, pasta, and noodles.


There are so many great options to use in a hearty breakfast, lunch, or dinner. For breakfast, you can make oatmeal, pancakes, waffles, and muffins with whole wheat flour. For lunch, try making pizza at home using whole wheat flour. Everything else remains the same—white or red sauce, delicious crust, and topping combinations like pesto and artichokes, sausage and cheese, and eggplant with basil. For dinner, you can opt for a delicious spinach lasagna with three different melted kinds of cheese.

Healthy Substitutions


Like whole wheat flour, you can replace other common foods with healthier choices. For example, using whole-grain brown rice instead of white rice is a way to have better fiber content, a lower glycemic index to manage blood sugar, and a significant amount of more nutrients like iron, zinc, and magnesium for a healthy heart.


Adding fruits, vegetables, and legumes to your whole wheat or whole grain diet will also load you up with vitamins, nutrients, and good carbs. Avoid refined grains found in pretzels, hamburger buns, and other foods. Instead, find a way to hack it at home with a better substitute.


SOURCES OF FIBER

Soluble fiber - This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

 

  • Oats - oatmeal, oat bran, oatmeal-based cereals and bread
  • Legumes - peas, beans, lentils, chickpeas, soybeans, baked beans
  • Some fruits - apples, strawberries and citrus fruits


Insoluble fiber – It prevents gastrointestinal problems. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat bread, cereals and pasta, wheat bran, nuts, beans, fruits and vegetables such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

The amount of soluble and insoluble fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

Refined or processed foods — such as canned fruits and vegetables, pulp-free juices, white breads and pastas, and non-whole-grain cereals — are lower in fiber. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Enriched foods have some of the B vitamins and iron added back after processing, but not the fiber.


6. Eat lean foods


Fat: What You Need to Know

Whether you are trying to lose weight, lower your blood cholesterol levels, or simply eat healthier, you'll want to limit total fat intake.

 

Why is fat important?

A macronutrient is something we need in relatively large amounts to be healthy. Macronutrients include water, proteins, carbohydrates, and fats. Fat is associated with being harmful, but the truth is humans need fat as:

 

  • A source of energy
  • A source of essential fatty acids that our bodies cannot make
  • A component of cell walls
  • A way to absorb fat-soluble vitamins: A, D, E, and K
  • A way to insulate our bodies and protect organs

 

Fat tends to be considered “bad” because it is associated with weight gain and high cholesterol. However, certain types of fat give protective benefits to the heart if appropriate portions are consumed. The key is to understand how to choose the right amount of each type of fat, so we should look closely at the ideas of total fat and each type of fat.

Total fat

 

The dietary reference intake (DRI) for fat in adults is 20% to 35% of total calories from fat. That is about 44 grams to 77 grams of fat per day if you eat 2,000 calories a day. It is recommended to eat more of some types of fats because they provide health benefits. It is recommended to eat less of other types of fat due to the negative impact on health.

 

  • Monounsaturated fat: 15% to 20%
  • Polyunsaturated fat: 5% to 10%
  • Saturated fat: less than 10%
  • Trans fat: 0%
  • Cholesterol: less than 300 mg per day

 

There are three types of fats in your diet - saturated, monounsaturated and polyunsaturated.

SATURATED FAT

 

Saturated fats are generally solid or waxy at room temperature and come mostly from animal products, with the exception of tropical oils. Taking in too much saturated fat is linked with raising levels of “bad” LDL cholesterol in the blood and increasing internal inflammation. Healthy adults should limit their saturated fat intake to no more than 10% of total calories. For a person eating a 2000 calorie diet, this would be 22 grams of saturated fat or less per day. If you have elevated LDL cholesterol levels, it is recommended to reduce saturated fat intake to no more than 7% of total calories.

Available in:

- Fatty parts in beef, pork, lamb, veal, and skin of poultry, hot dogs, bologna, salami

- Dairy products such as whole milk, cream, sour cream and cheese

- Coconut and palm oil such as used in ready meals, cakes, biscuits, sweets, semi-finished products and fast foods.


Effect: Increases blood cholesterol levels.

TRANS FATS

Found in: Small amounts in dairy products and some types of meat, but mainly in hydrogenated vegetable oils, solid margarine, shortening, powdered coffee cream, liquid flavored coffee cream and in finished products such as biscuits, cakes and pastries and some ready-made desserts.

Effect: Increases blood cholesterol levels

POLYUNSATURATED FAT

Available in: Vegetable oils of sunflower, corn, safflower thistle, soy, grape seeds and nut oils, a lot of margarines and butter contain polyunsaturated omega-6 fatty acids. Vegetable oils and fish oils contain omega-3 fatty acids.

 

Omega-3 fats are a type of polyunsaturated fat that have heart protective benefits and are associated with lowering inflammation in the body. Cold-water fish, such as salmon, tuna, herring, and anchovies, contain omega-3 fats. Plant-based sources of omega-3 fats include flaxseeds, chia seeds, and walnuts.

Effect: Lowers blood cholesterol levels.

MONOUNSATURATED FAT

Available in: Olive and rapeseed oil (canola), peanut oil and butter, avocados and nuts.

Effect: Lowers blood cholesterol levels.

You should try to avoid saturated fats and choose unsaturated fats, especially olive oil and canola oil (canola).
Rapeseed oil is a good source of omega-3 fatty acids and is increasingly used in products where you want
a neutral oil, but always check the table of contents.

WHAT SHOULD BE THE DAILY INTAKE OF FAT?

How much fat the diet should contain depends on the energy needs and the level of activity.
The average man may need 2,500 kcal a day and an average woman 2,000 kcal a day. You should try to put together your diet so that 35% or less of your total calorie intake comes from fat.

 

If you want to lose weight, you should reduce your total fat intake, and that also means a reduction in the good fat, since all the fat is fattening. Use low-fat cooking methods, cook in the microwave, cook on the grill, in the grill frying pan, steam cooking, oven roasting, casserole cooking and long cooking in the oven.

FRY WITH OIL-WATER SPRAY

You can reduce fat consumption when cooking by using an oil-water spray that gives far less
grease than the usual oil sprays. Fill a small spray bottle with seven eighths of water and one-eighth of
the oil you like to use.

Use the oil-water spray when frying under the grill element in the oven and in the frying pan or
the grill pan before adding the food. Or use the spray on the food to be grilled, pan-fried, fried in
oven or under the grill in the oven - it gives the thinnest possible layer of fat. Do not brush - use spray!

7. Choose lean meats, poultry, eggs, beans, nuts, soy and low-fat dairy products

Vary the protein-rich foods - feel free to choose a new protein source every day. Legumes are healthy too
heart; eat peas and beans (including baked, canned in tomato sauce, kidney beans, soybeans,
large and small white and colored beans, peas of all kinds), lentils and chickpeas are good sources of
soluble fiber that can help lower cholesterol. Soy protein has the same effect.

Nuts protect against heart disease, and you can eat up to four eggs a week.

8. Avoid too much salt

Salt increases blood pressure, so it should be kept away from a kitchen where heart-healthy food is to be prepared.
Three quarters of our salt intake now comes from salt that has been added to whole and semi-finished products. Select
therefore as many natural raw materials as possible, e.g. fresh meat and fish, fruit and vegetables.

Avoid obvious salty foods such as salted nuts, potato chips, canned food, cured ham and other cured meats,
bacon, soup bags and broth powder, ready-made pies and pizzas, cheese, salad dressings and
condiments such as soy sauce and Worcestershire sauce.

- The easiest way to reduce salt intake is not to add salt to your food, neither when you make it nor at the table. Sea salt - both coarse and as flakes - is still sodium chloride (salt) and should also not used. Replace the salt with dried herbs and other seasonings such as paprika powder, chili, lemon juice, garlic, ginger and vinegar.

- Remember that some types of food that do not seem to contain salt, such as bread and cereals,
still has a high salt content. Once again - read the table of contents!

9. Enjoy alcohol with your food, but in moderation

If you enjoy alcohol, you can enjoy a device or two every day with your food. It is
The drinking pattern and the amount you drink are important factors, more than what you drink. Avoid filling and stick to safe amounts of alcohol and take a few white non-alcoholic days occasionally.



10. Try to be active for half an hour most days

A healthy diet is part of a healthy lifestyle, which also involves a smoke-free life and physical
Activity. A brisk walk, a bike ride or just taking the stairs instead of the lift is good too
heart. You also become fitter, gain control over your weight and improve your HDL cholesterol content. No
reason to sit still!

You do not need to start exercising actively at the gym - try to find an activity that you know you can find a place in daily life. Even "just going for a walk" is absolutely superb.

Source:

Cooking for A Healthy Heart by Hamlyn (https://www.thespruceeats.com/whole-wheat-flour-vs-white-flour-2238373)

Get Healthy for Heaven’s Sake by Lisa Morrone, P.T. (Dietary fiber: Essential for a healthy diet - https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983)

Fat: What You Need to Know (https://my.clevelandclinic.org/health/articles/11208-fat-what-you-need-to-know)

How important is it to eat a variety of foods? (https://albertamilk.com/food-stuff/variety-healthy-foods/)

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