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Tips for a healthy life

To have a healthy life, you do not need much money or do something that is spectacular. To have a healthy life, you need to take the life of a healthy way and light. The tips are very simple and can be summarized in three topics:
Have a balanced diet: eat fruits and vegetables daily. The recommended intake is 7 servings a day, but at least invest in a breakfast with plenty of fruit and cereal, and lunch and dinner to eat more vegetables than anything else. Let the caloric and fatty foods for the weekend with the family or for parties. And the day-to-day, eat healthily. Do not forget to take plenty of water throughout the day.
Exercise regularly: Exercise 5 times a week. If you can not attend a gym, replace the elevator down the stairs, walk alone or with the (a) partner (a), or bike to work. If the problem is not like the gym, practice sports or dance. Play volleyball, tennis, soccer, basketball, swimming or take dance lessons. But work it always! Exercises bring improvements in body and health, but also bring mental well being.
Cultivate the psychological well-being and mental health: escape from stress and have a happy life. Live life with calm, do not hold your problems and tensions, and not live in a hurry. Enjoy the details of life as a setting sun, a full moon, rain or a hot day. Look how beautiful nature is, and think about how good life. Do not just think about the money , do good deeds, be nice and try to find one great love. Happy people attract happiness. Both mentally and physically.

by Mog




Big picture strategies for healthy eating

Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.







Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat.





Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.





Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce





Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.





Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.





Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!







Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.





sábado, 20 de fevereiro de 2010

The benefits of walking


To leave a sedentary lifestyle to one side do not have to necessarily go running to the closest gym and easy enrollment in various classes. The first step in putting the body in motion can be simpler than you think. It's just a lazy dribble and walk around. Walking is an exercise that requires practice and also easy and delicious, it's cheap and does well. And best of all, the walk has no contraindications, can be practiced by anyone who wants health care, no matter what body type or age. Check out the benefits of walking and treat yourself to start today. Walking is good If you invented a lot of excuses to leave the walk for the next day, it's time to change his mind. Thirty minutes of walking a day is enough for you to feel the benefits. In addition to burn 500 to 1000 calories, walking brings benefits to the cardiovascular system, improves fitness level, helps in weight loss and strengthens the muscles of the legs and buttocks. The walk also improves the work of the respiratory, digestive, immune and nervous systems, reduces the risk of osteoporosis and diabetes and hypertension. It is the ideal activity to relieve stress, depression and anxiety amazing. Care in the time to walk The activity is easy to perform, but to do it properly, you should take some care in time to walk. Do not dismiss the stretch before and after the walk. Respect your limits, especially if you are getting now. The pace and intensity of walking should be according to your fitness, slow down if you feel pain or discomfort. Keep your posture as you walk past and do not give too wide. The heel should be the first part of the foot touching the ground, then the sole and finally the fingers. Wear comfortable clothes and choose a shoe suitable for walking, which has a flexible sole and absorb more impact with the ground. Avoid walking during the hours of intense sun and always use sunscreen. Drink water, it is important to hydrate the body before, during and after the walk. Try to walk in places and quiet without much traffic. You can enjoy listening to music while walking, so relax and let the exercise more happy. By Deborah Busko deborah@dicasdemulher.com.br
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