9 Vital Tips To Stay Fit All Day Long

In this article you will get 9 tips for a healthier life. Today’s society is going faster than ever and a lot is being asked of you. We are all busy with work, the family, the household, family friends and all kinds of other responsibilities. As a result, intentions to live healthier are often put on hold. Then nothing of those plans ends up. But luckily it can be done differently. Living a healthy life does not have to be difficult or it requires extra time. In this article you will read 9 tips for a healthier life, with minimal effort.

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 vegetables, carrots, broccoli, cauliflower and sprouts.

By half filling your plate with leafy vegetables and roots (not starchy vegetables) you automatically get fewer calories. And there is another health benefit; non-starchy vegetables contain a lot of vitamins, minerals, fiber and moisture.

2. Eat from small crockery

A study found that people who ate from large crockery received 56% more food than people who ate from smaller crockery. This saved around 142 calories. The simple illusion of a smaller plate therefore helps to eat less.

3. Replace refined carbohydrates with unprocessed carbohydrates

Refined carbohydrates have been stripped of their nutritious value. They are also known as empty carbohydrates. They do 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 a host of other (highly) processed products. You often eat more of such products because they are not really saturated.

Refined carbohydrates are even so dangerous that they can increase the risk of cardiovascular disease and diabetes 2. Examples of unprocessed carbohydrates are brown rice, oatmeal and whole grain bread. The whole (grain) grain is used. Such foods contain fiber, 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 very 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 healthy substances with it.

One of those healthy substances is polyphenols. These are certain fabrics that give fruits and vegetables their distinctive color. Polyphenols act as antioxidants. Antioxidants help your body fight inflammation. Research shows that polyphenols help to reduce the risk of cardiovascular disease, premature death and diabetes 2.

5. Eat oily 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 important that I take an omega 3 capsule every morning. Research shows that omega 3 can reduce the risk 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 are hardly there, which do occur with us. Fatty fish is also a good source of B vitamins. The vitamin B complex, for example, helps to repair your DNA, keep your brain and nerves healthy and helps the body to make energy.

6. Consider supplements

As I mentioned in the previous section, I take an omega 3 capsule daily. I also take extra magnesium and sometimes multi-vitamins from an expensive brand. Of course a varied and healthy diet forms the basis of my lifestyle, but it doesn’t hurt to give the body some extras. I regularly scoop flax seeds through my muesli in the morning. Flax seeds do not cost much and do the intestines 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 contains hardly any 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 Je Metabolisme Boosten .

8. Drink your coffee black

Coffee contains hardly any calories and the substance caffeine, just like green tea, speeds up your metabolism. Very handy. But what do many people do? They drink their coffee with milk and sugar. Whether they choose cappuccino or latte macchiato. As a result, the coffee contains many more calories and the metabolism-accelerating effect disappears. So just black coffee.

9. Avoid soft drinks

Of all the tips for a healthier life, I could shout it out. Studies show that sugar drinks can considerably increase the risk of diabetes 2, heart disease and obesity. In addition, the acids in soft drinks can damage your teeth. What do you drink then? I choose plain water and if you like a taste, then add lemon, lime, fresh ginger, mint or (green) tea. Easy right?

Tips for a healthier life

Indeed, again tips for a healthier life. 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 all about preventing that craving and creating opportunities. The following 12 tips for a healthier life show you that being healthy is not always difficult and time-consuming.

1. Healthy snacks

Everyone has an appetite and some people even experience this every day. Craving increases the chance that you will eat something that is not healthy. Why don’t you take some healthy snacks with you when you go out? I often have raw and unsalted nuts with me.

2. Drink water

Water is very important for good health. You consist for the most part of water. Moisture therefore has a huge impact on your moods, brain function and concentration. But that’s not all. Drinking water can also help you to lose weight. Water also gives your metabolism a boost, so you burn more calories. Handy; take a large glass of water before every meal. Your stomach will be full sooner, so that you are more saturated. This helps to get fewer calories.

3. Create a shopping list

Before you enter a store to replenish weekly stocks, make a shopping list. This list, of course, contains no tips for a healthier life. (Although if you put vegetables on it …). But this list helps you not to buy impulse purchases. For example, the supermarket is full of marketing tricks to make you buy more. But whether it makes you (and your family) healthier?

4. Enter the store with a full stomach

If you are hungry then you buy more food than when you have just eaten. We have all experienced this.

5. Opt for complete nutrition

Whole foods consist of foods that you can see, taste and smell what it is. A melon, carrot or onion look like a melon, carrot and an onion. And that’s how they taste. This should not be a tip, but in Western countries we eat more and more highly processed foods. Although they are useful, they are usually stripped of various (or practically all) nutrients. This increases the risk of being overweight and chronic diseases.

6. Eat quietly

Turn off the TV, put your phone away and read the newspaper later. Make sure you pay attention to what you eat. It appears that you realize better what you eat. And that benefits the number of calories that you (don’t) eat.

7. Eat seated

Quickly eat something. Yes, how often does that happen? With seated food I of course do not mean that you put a sandwich behind my PC. Seated food means that you sit at the table and your meal quietly works inside. Eating while sitting can also help you de-stress and that is also good for the number of calories that you (do not) eat.

8. Moving briefly is also moving

Do you always mail your colleagues to explain something, or do you walk towards them? Do you get some fresh air during the lunch break, or do you stay in the canteen? Are you taking the elevator or are you opting for the stairs? Just a few tips for a healthier life. There is a connection between the lack of exercise, poor physical health and a poor mental state.

9. Standing up longer and longer

We lead a sedentary life. We sit in the car, sit at a desk and when you get home in the evening you are sitting on the couch. An average office worker sits around 15 hours a day. Research shows that people who sit most often have a higher risk of cardiovascular disease, certain types of cancer, diabetes 2, overweight and premature death. That is quite something for me. Standing costs nothing and gives you a lot.

10. Disconnect yourself from the technology

A good night’s sleep is an absolute condition for good health. Unfortunately, many people sleep too short and poorly. This is partly due to the neurotransmitter melatonin. Your body makes this neurotransmitter when it gets dim. You will get sleep. However, our body does not make this neurotransmitter in the light of the TV, smartphone and tablet.

It sounds simple, but your brain then thinks it is daylight.

Unfortunately, this habit can lead to depression and mood disorders. How do you solve that? They turn off the tech an hour before you go to sleep, grab a book, dim the lights and take a cup of tea.

11. Go to bed around the same time every night

Your body gets used to a certain rhythm. If you only go to bed around midnight every night, you usually experience little fatigue around 10 p.m. But if your alarm clock is around 6:00 AM, then you have only slept for 6 hours. That’s not much. Most people need between 7 and 8 hours of sleep a day to function properly. That is why it is useful, for example, to go to bed at the same time every day and take into account 7 to 8 hours of sleep per night. Sleeping well has an impact on your memory, your concentration and your sense of fitness.

12. Relax, relax and talk

Everyone experiences stress and that is not a bad thing in itself. But when stress becomes chronic (and that is the case with many) then all kinds of annoying physical and mental problems arise. Occasionally visit a massage parlor, a coach or a sauna. Talk to your partner daily about your work, what is bothering you or about something that touched you that day.