quote author=Stone link=action=profile;u=3684 date=1486660439]
Healthy Living by Stone.
So you want to eat & be healthier, try this…
As a single person, living on my own, ready-made meals that you can ping in a microwave are so tempting to have for ease and the same can be said for buying processed food like cut meat ready to put in a sandwich… but when you look closely at the salt, sugar and shit content, you are eating your way to a heart attack and bad health.
So I made a few simple changes to my lifestyle and have never looked back.
It is true - You are what you eat. Food is the fuel for the body to function. If you miss out on some of the things your body needs then eventually it will start to malfunction. That means health problems.
Isn’t there enough health problems we might encounter without bringing more on through our own ignorance?
If you eat and make energy, more energy than you actually use, your body will turn it to fat and hence you will gain weight.
So if you eat a lot, it stands to reason, you have got to exercise a lot and vice versa.
And to lose weight, you have to exercise more and eat less or more wisely and proportionately.
The secret is getting the balance right.
No crash diets! No being hungry! The secret is to find the right balance.
Here’s the simple rules, I follow. It works for me. I dare you to try it too!
1. Keep your eating and meals to a 10 hour window.
So for example if you eat breakfast at 8.00am you should not eat after 6pm, make sure your last meal for the day is about 5pm. If you eat breakfast at 9am then 7pm is your cut off point. If you know you are going out for a meal with friends, then make sure that you count back so you don’t extend your eating window. Most meet up for a meal between 6pm – 8pm, so your first meal of the day should be 9am – 11am. Do what works best for you. It can be flexible on times but the 10 hour eating rule must be true.
2. Eat a balanced diet that consists of Protein (the size of a deck of cards), veggies (Biggest portion & as much as you like) and carbs (the size of your clenched fist).
3. Eat at least 5 portions of fruit and veg a day and
4. Drink 8 glasses of water (250ml = 1 glass). I carry a 500ml bottle of water with me and know I need to drink 4 of those a day. (Tip. I forget in my busy day what bottle I’m on, so carry different coloured tops – Black = 1 ; Red = 2 ; Silver =3 ; Blue =4.)
5. Try to do 10,000 steps a day. For me that’s a 2 hour walk. I generously rounded it up. I break it up to 20 minutes / 30 minutes a day. So for 20 minutes, I fit 6 sessions in a day. It is 4 sessions if it’s 30 mins or I can mix and match a combination throughout the day. For example, I go out for an hour’s walk with my dog.
Tip - Park your car a 10 minute walk from your work place. Right there is 1 x 20 mins of your walk with the return walk to your car.
Or Get off the bus /public transport 1 stop or 2 stops early for the same reason. Use 10 or 20 min’s of your lunch break to walk around.
6. Make sure that during your walking sessions you make your heart beat faster and your breath quicken. Quicken your steps to a brisk walk or even do a brief run or jog depending on your fitness, even better if you sweat a bit. This exercises your heart and helps circulation.
Here’s the 3 Healthy steps to eating a balanced diet:
1. Protein.
Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle, as well as making hormones and anti-bodies. Everyone needs protein in their diet, but if you do endurance sports or weight training you may need to increase your protein intake, and to factor it into your training routine at specific times to reap its muscle-boosting benefits.
For most of us, our daily protein requirements are easily achieved by a healthy, balanced diet. The advice for adults is to avoid consuming more than twice the recommended daily intake of protein (55.5g for the average man and 45g for the average woman). This is because there is evidence that, in the long term, consuming too much protein can lead to health issues such as an increased risk of osteoporosis and a worsening of an existing kidney problem.
One of the main issues with our Western diet is that most of our breakfasts and lunches are low in protein but high in carbohydrates, with a protein-packed evening meal. It is better to aim to spread your protein intake out throughout the day.
Protein Foods: In your meal choose lean protein like chicken, turkey, fish and low fat dairy – about the size of a deck of cards.
Here’s some examples of Protein Foods:
A) Eggs. A medium egg has around 6g of protein in an easily digestible form. An omelette is a good way to start the day and is a good recovery snack too.
B) Milk. Dairy foods are packed with protein and contain bone-building calcium, too. Chocolate milk is the age-old recovery food after exercise, since it contains energy-replenishing carbohydrates and a blend of both slow and fast release whey and casein proteins. You can get the same recovery-boosting effects from a milk-based fruit smoothies such as a cranberry & raspberry smoothie
C) Yogurt. A combination of casein and whey protein, yogurt is a great protein-rich food. Since most of the lactose is removed, it can work for most people who are lactose intolerant.
D) Fish and seafood. Fish and seafood are good sources of protein and are typically low in fat. While slightly higher in fat than other varieties, salmon packs in heart-healthy omega-3 fatty acids which can reduce joint stiffness and inflammation.
E) Soya. If you’re dairy intolerant, eating soya protein foods such as tofu and soya-based drinks is a good alternative. They can help to lower cholesterol and may reduce the risk of heart disease. A dairy-free cherry soya yogurt for example is a great option
F) Nuts. Nuts such as pistachios are a practical protein choice if you’re on the move. Around 50 pistachio nuts will provide 6g of protein, plus sodium and potassium, the electrolytes lost in sweat during exercise.
G) Pork. High quality proteins also contain branched-chain amino acids (BCAAs), which are key in supporting muscle recovery. Leucine, in particular, makes up one third of muscle protein and helps to stimulate repair after exercise. Pork is one of the richest sources of leucine and therefore a great addition to a post-exercise meal or snack.
Eggs, chicken and lean beef also provide good amounts of leucine.
H. Chicken and turkey. When it comes to animal protein, opt for lean protein from white meat poultry such as chicken and turkey.
I. Beans and pulses. These are great, value-for-money protein sources. Beans and pulses are also a good source of iron and fibre.
2. Veggies. Pack your plate.
Make this the biggest portion on your plate every time and try and eat as many different colours and varieties as possible.
It is recommended you eat at least 5 fruit or vegetables a day.
Eating a variety of fruit and vegetables, whether fresh, canned or dried can all count towards your 5 a day. And eating 5 a day may help to reduce the risk of heart disease, stroke and some cancers.
Eating a variety of fruit and vegetables will give you plenty of vitamins and minerals. They are also a good source of fibre and other essential nutrients, all of which are important for your health.
5 Portions a day - Rules - They have to be different vegetable and different fruit and different consistencies to count towards your 5 a day.
So 5 medium apples will only count as 1 portion. 5 fruit juice drinks even if different flavours only count as 1 portion. (Careful though, Brought Fruit juices are bad carb. Best make your own)
A portion weighs approximately 80g, which is roughly a handful and 150ml of liquid fruit / veg.
Tinned fruits and vegetables count. Ensure they are tinned in their own juices or water.
Convenience Foods.
Convenience foods can be high in added salt, sugar or fat – which should only be eaten in moderation- so it’s important to always check the nutrition information on food labels.
SALT. We eat too much salt. Too much salt can raise your blood pressure, which puts you at increased risk of health problems such as heart disease and stroke. But a few simple steps can help you to cut your salt intake.
Adults should eat no more than 6g of salt a day – that's around one teaspoon. Children should eat even less. Salt and sodium in your food
Salt is also called sodium chloride. Sometimes, food labels only give the figure for sodium. But there is a simple way to work out how much salt you are eating from the sodium figure:
Salt = sodium x 2.5. Adults should eat no more than 2.4g of sodium per day, as this is equal to 6g of salt.
Cutting back on added salt is only a small part of the solution. To really cut down, you need to become aware of the salt that is already in the everyday foods you buy, and choose lower-salt options.
Frozen fruit and vegetables and dried fruit and vegetables also count towards your 5-a-day.
Potatoes and other root vegetables such as yams and cassava do not count because they contain starch and are eaten as starchy staples (Carbs) like bread and pasta.
5-a-day- Portion Examples:
1 medium sized apple ; 3 celery sticks ; ½ a large corgette ; 2 (5cm) inch of cucumber ; 8 cauliflower florets ; 3 heaped tablespoons of canned sweetcorn ; 8 Brussels sprouts ; 12 chunks of pinapple ; 2 inch (5cm) slice of melon ; 2 kiwi fruit ; ½ an avocado ; 1 medium tomato ; 7 cherry tomatoes ; 1 medium pear ; 3 heaped tablespoons of cooked kidney beans ; 1 medium onion ; 1 handful of chopped carrots ; 2 x broccoli florets; 1 x handful of vegetable sticks – carrots, spring onions, yellow or red or green peppers; 3 whole dried apricots ; 1 medium sized orange; 2 small satsumas ; 16 medium okra ; 2 medium plums ; 1 leek; 1 medium banana ; 3 heaped tablespoons of fresh or frozen peas; 10 Blackberries ; 7 strawberries ; 20 raspberries ; 1 handful (14) of grapes; ½ grapefruit ( 8 segments) ; 2 handfuls (4 heaped tablespoons) of blueberries ; 1 heaped tablespoon of raisins ; 1 heaped tablespoon of Sultanas ; 7 spears of asparagus ; Lettuce (mixed leaves) 1 cereal/dessert bowl ; Mushrooms 14 button or 3-4 heaped tablespoons ; Parsnips 1 medium ; Spinach or watercress : fresh 1 cereal bowl ; Spring onion 8 onions ; Swede or Turnip: diced and cooked 3 heaped tablespoons ; Beetroot: 3 'baby' whole, or 7 slices ; Beans, runner: cooked 4 heaped tablespoons; Radish 10 radishes ;
3. Carborhydrates - Keep carbs to the size of your clenched fist on your plate. Use wholemeal rice or low – GI foods like sweet potatoes.
Carbohydrates are one of the main types of nutrients. They are the most important source of energy for your body. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs. It stores any extra sugar in your liver and muscles for when it is needed.
Carbohydrates are called simple or complex, depending on their chemical structure.
Simple carbohydrates include sugars found naturally in foods such as fruits, vegetables, milk, and milk products. They also include sugars added during food processing and refining.
Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes. Many of the complex carbohydrates are good sources of fibre.
For a healthy diet, limit the amount of added sugar that you eat and choose whole grains over refined grains.
It’s vitally important to your health that you know the good carb bad carb difference.
The good carbs are carbohydrate foods that can provide your body with:
• Energy fuel for physical activity,
• The nutrition needed for optimum health,
• And the nutrients necessary for good brain function.
• Organ function and a healthy, attractive appearance.
And most of the good carbs are healthy high fibre foods that help you to:
• Lose weight,
• Lower cholesterol,
• Prevent constipation,
• Reduce triglyceride levels,
• Carry toxins out of your body,
• Avoid or even reverse diabetes,
• Maintain stable blood sugar levels,
• Decrease your risk of heart disease,
• And have much better sustained energy.
Your best good carbs sources are from this healthy carbohydrates list:
• Raw and lightly steamed vegetables,
• Legumes, beans, nuts and seeds,
• High fibre 100% whole grains,
• Raw, whole, fresh fruits,
• Most low fat dairy.
• Starchy foods such as potatoes, bread, rice, pasta and cereals should make up just over a third of the food you eat. Choose wholegrain varieties, and eat potatoes with their skins on for more fibre.
We should eat some starchy foods every day as part of a healthy, balanced diet. During cooking, aim for a golden yellow colour or lighter when frying, baking, toasting or roasting starchy foods like potatoes, root vegetables and bread.
Other healthy carbohydrate foods.
DAIRY AMOUNT CARBS (grams)
Blue cheese 1 oz 0.7
Cheddar cheese 1 oz 0.4
Cottage cheese, 2% fat 1/2 cup 4
Egg 1 extra large 1
Feta cheese 1 oz 1
Milk, 1% fat 1 cup 8
Milk, fat-free 1 cup 13
Mozzarella cheese 1 oz 0.8
Parmesan cheese 1 Tbsp. 0.2
Provolone cheese 1 oz 0.6
Ricotta cheese 1/2 cup 6
Swiss cheese 1 oz 1
Yogurt, low-fat 1 cup 17
Yogurt, fat-free 1 cup 18
WHOLE GRAINS AMOUNT CARBS (grams)
Bread, whole wheat 1 slice 14
Bread, multi grain 1 slice 17
Oatmeal, cooked 1 cup 25
Pancake, buckwheat mix 1/3 cup (3 cakes) 33
Pancake, whole grain mix 1/3 cup (3 cakes) 28
Pasta, whole wheat 1 cup cooked 37
Popcorn, popped 3-1/2 cups 19
Rice, basmati brown 1/4 cup dry 31
Rice, brown 1/4 cup dry 33
Rice, brown 1/2 cup cooked 22
Rice, wild 1/2 cup cooked 18
Rye bread 1 slice 15
Bad carbs are detrimental to a healthy diet.
Consistently eating from the bad carbs list will rapidly sabotage all your health and weight management goals.
The “bad,” unhealthy carbohydrate foods list includes:
• Sodas,
• Candies,
• All pastries,
• Jams and jellies,
• Fruit juices and drinks,
• Refined grains, like white rice,
• Bread and pasta with refined flour,
• Most pudding, custards and other sweets,
• Cakes, cookies and any sweet bakery products.
Bad carbohydrate foods have been highly refined and processed, removing the majority of fibre and nutritional value. Plus, bad carbs are often loaded with unhealthy additives, preservatives and high-calorie fats.
Scientific studies show that unhealthy carbohydrate foods contribute to:
• Gaining weight,
• Heart disease,
• Alzheimer’s,
• Diabetes,
• Arthritis,
• Stroke
As part of a healthy balanced diet, you should eat fewer foods and drinks that are high in sugars.
Sugary foods and drinks can cause tooth decay, especially if you have them between meals.
Many foods that contain added sugars also contain lots of calories, but often have few other nutrients. Eating these foods often can contribute to you becoming overweight.
Being overweight can increase your risk of health conditions such as:
• heart disease
• type 2 diabetes
• stroke
What is sugar?
All sugars are carbohydrates found naturally in most foods. Their main nutritional value is in providing energy. However, sugar is also added to lots of foods such as sweets, chocolate, cakes, and some fizzy and juice drinks.
In the ingredients list, sugar added to food may be called:
• glucose
• sucrose
• maltose
• corn syrup
• honey
• hydrolysed starch
• invert sugar
• fructose
• molasses
How much sugar?
Added sugars shouldn't make up more than 5% of the energy (calorie intake) you get from food and drink each day. This is about 30g of sugar a day for those aged 11 and over.
Fruit juice and honey can also count as added sugars, as they're sometimes added to foods to make them sweeter.
Fruit juice is still a healthy choice (one 150ml serving counts towards your 5 A DAY). However, the sugars can damage your teeth, so it's best to drink it with a meal and no more than one serving a day.
This is because sugars are released during the juicing process. Sugars in whole pieces of fruit are less likely to cause tooth decay because they are contained within the food.
You shouldn't cut down on fruit as it's an important part of a healthy, balanced diet.
Check food labels - Read the nutritional information on food labels to see how much sugar the food contains. Remember that sugar has many different names. The nearer the beginning of the ingredient list the sugar is, the more sugar the product contains.
Look for the "Carbohydrates (of which sugars)" figure in the nutrition label to see how much sugar the product contains for every 100g:
• more than 22.5g of total sugars per 100g is high
• 5g of total sugars or less per 100g is low
If the amount of sugars per 100g is between these figures, that's a medium level of sugars.
Cutting down on sugar - These tips may help you cut down on sugar:
• instead of sugary, fizzy drinks and juice drinks, go for water or unsweetened fruit juice (remember to dilute fruit juices for children to further reduce the sugar)
• if you take sugar in hot drinks or add it to cereal, gradually reduce the amount until you can cut it out altogether
• check nutrition labels to help you pick the foods with less added sugar, or go for the low-sugar version
• choose tins of fruit in juice, rather than syrup
• choose wholegrain breakfast cereals, but not those coated with sugar or honey
In your 10 hour eating window:
1. For a meal, try building a Buddha bowl from the foods above.
Protein – Deck of card size ;
Veggies – Pack your bowl with a variety and
Carb serving the size of your clenched fist.
They are filling & healthy. Use the Protein, Veggie & Good Carb rule sizes above for each meal will keep you healthy. We all like a treat though so… twice a week ONLY, have a bad carb… but ONLY if you have been good!
2. Then enjoy a fruit bowl with cut segments and whole fruits to ensure you get your 5-a-day-in.
3. Don’t forget your 250ml glass of water (x8) and
4. 2 hour of walking whether as a whole or in sections throughout the day.
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Thanks to Stone
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