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?