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The Role of Exercise and Diet in Healthy Living
Small lifestyle changes can make a big difference to your long-term health and fitness. It doesn’t have to be difficult! what can you do
Eat breakfast every day: Do you skip breakfast and find yourself reaching for coffee/tea, a cookie and/or a chocolate bar by mid-morning? Your body is crying out for energy in the form of glucose to power your brain. Breakfast is the most important meal of the day.
Here are some simple ideas to help you.
- Grab a bowl of raw whole grain cereal (such as oats or muesli) with low-fat milk and fruit.
- Most offices have refrigerators, take advantage of this and keep whole wheat or fruit bread, English muffins, etc. for toasting along with some of your favorite spreads like low fat cheese, baked beans, etc.
- Keep a box of canned fruit on hand and eat it with low-fat yogurt.
- Make a low-fat smoothie with a banana, low-fat milk, low-fat yogurt, and a drizzle of honey.
Start your day this way and you’ll be surprised how much better you’ll feel.
Fruits and vegetables:
“Eat the rainbow”. The more color in your diet, the better. Fresh fruits and vegetables are very important additions to your diet. The current recommendation is “2 and 5” – two servings of fruit and five servings of vegetables.
How can we achieve this?
- Eat some fruit for breakfast as well as snacks during the day.
- Have a salad roll and some lean protein for lunch or vegetable soup.
- For dinner, have a stir-fry centered around vegetables with a small amount of lean meat to complement (rather than dominate) the dish.
Drink more water. If we simply replaced all other drinks and beverages in our diet with water, we would all lose weight! Imagine that every time you reached for a soft drink, fruit juice, alcoholic drink, energy drink, coffee or tea, you drank a glass of water instead. You would immediately get rid of unwanted body fat. Water has no calories and is essential for daily functioning. Most people don’t drink nearly as much water as they should during the day. If you wait until you feel thirsty, you are already partially dehydrated!
When working in an air-conditioned environment, drinking certain beverages such as coffee, energy drinks and alcohol actually increases fluid loss. It is best to keep a bottle of water on your desk and sip regularly throughout the day. It should run to the toilet regularly throughout the day and produce clean and copious amounts of urine – good for you!
Trim the fat. Try to reduce the amount of fat in your diet, especially saturated fat, and especially if you want to lose weight.
Fat provides more than twice the energy concentration per gram than protein or carbohydrates, so you can eat significantly more by volume if your food choices are lower in fat. It is relatively easy to reduce fat consumption. Here are some tips:
- Buy lean cuts of meat from the supermarket or ask your butcher to trim the meat from excess fat.
- Look for leaner cuts of meat. White streaks through red meat indicate higher fat content or “marbling.”
- Remove the skin from the chicken before cooking.
- Use low-fat cooking methods, such as spraying a non-stick pan with olive oil spray, grilling, steaming or grilling food.
- Read labels and choose low-fat alternatives (eg, low-fat milk, cheese, yogurt over higher-fat alternatives).
- Cut down on processed foods and takeaways – they are high in fat.
Five smaller meals throughout the day instead of three large ones. Eating smaller regular meals throughout the day will increase your resting metabolic rate and increase energy expenditure. Enjoy healthy snacks throughout the day. Snacks with fruit and vegetable sticks, dry biscuits topped with vegemite, low-fat cheese and tomato. Your possibilities are limited only by your imagination.
Move! Probably the biggest thing you can do to help improve your health and fitness is to be active. Remember, exercise doesn’t have to hurt to be good for you. Just walking at a moderate intensity – 100 steps per minute is fast enough – 30 minutes at a time most days of the week is enough to improve cardiovascular function and body fat if you’ve been sedentary for a while. As your health and fitness adjust to this level of activity, you can go further and harder. Pushing and puffing to the point of breaking a sweat 2-3 times a week will improve your cardio and lung function.
Stretching and strengthening exercises are also important, which should be done 4-5 and 2-3 times a week, respectively. If you find it difficult to walk alone, do it with a friend. If walking gets boring, look for other exercise options, join a gym, play a team sport, bike, or swim. It really doesn’t matter – your heart doesn’t know what makes it beat, just use it!
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