Are you looking to get healthier? Well, if you are reading this, you most certainly are. In this read, we are going to give you straightforward tips that have been proven to work and hopefully get your life on a more healthy lane.
Avoid Weight Gain with Protein
Whether you are packing on the pounds or just want to maintain your weight, adding some protein to your diet can be an excellent slim down weapon.
According to numerous studies, protein, compared to fats and carbs, keeps you feeling full longer. That means you can eat less and still be satiated. According to a study by the University of Sydney, the extra calories consumed by participants in the research showed that the lowest protein diets tend to add up to an extra 2.2 lbs per month. As you may know, protein is the muscles building block and more calories are needed to maintain muscle than to preserve fat. At the end of the day, you will have increased your metabolism, while avoiding weight gain. Also, foods that contain protein are rich in B Vitamins and zinc, both of which boost the immune system.
If you consume around 1800 calories daily and are looking to get 15 percent of calories from protein, then you should aim for around 68 grams of protein. That being said, here are some simple protein switches that can help you get the same amount of protein or less.
Instead of half a cup of granola with a cup of berries( 7g protein and 250 calories), try half a cup of low fat cottage cheese with a cup of berries. That will give you around 15gs protein and 131 calories.
Instead of 6” pancake syrup or butter (5g protein and 175 calories), you should try half a cup of apricots and a cup of low-fat plain yogurt (13g protein and 185 calories)
Instead of consuming a cup and a quarter of mashed potatoes (5g protein and 296 calories), eat a cup and a quarter of baked beans (15g protein and 295 calories).
Get Adequate Sleep
If you want to grow and live in a healthy manner, you need to get a good shut-eye. Skimping on sleep or not sleeping enough hours do more than just make you unproductive and cranky; it also increases your risk of a heart attack. According to a Norwegian study, individuals who didn’t wake up feeling refreshed had over 25% risk of getting a heart attack, those who had trouble sleeping all night for most nights had a 30% higher risk and those who had a frequent hurdle to fall asleep in the past month had odds that surpassed 40%. According to some researchers, insomnia triggers the release of the stress hormone known as cortisol. Ideally, high levels of this hormone have been linked with diabetes and blood pressure, which are also risk factors for cardiovascular disease.
Also, when you are tired and did not get adequate sleep, you are more likely to make bad decisions that put your heart at risk like reaching for sugary and fatty foods for an energy boost as well as skipping exercise.
Increase your Antioxidants with a Superfruit
The superfruit pawpaw will grow almost anywhere. However, it does best in the Midwest and Northeast, according to Asmus Ken, the proprietor of Oikos Tree Crops, a nursery that deals with pawpaw seedlings. The fruit tends to ripen during August and persists until Mid-October. Some foodies and nutritionists alike say that the pawpaw is a super fruit. That is because it contains 10 times as much calcium, 5-20 times as much magnesium and 20-70 times more iron as apples, oranges, and apples. Also, studies from Ohio have stated that the fruit contains antioxidant levels that rival cherries and cranberries.
A bonus fact is that pawpaws are resistant to most diseases and pests, making them quite easy to grow naturally without the fungicides and insecticides common in fruit orchards. If you are not already growing the fruit in your backyard, head to the local farmer’s market today.
Get a Good Dose of Vitamin D
A group of researchers has stated that a lack of adequate vitamin D could lead to a slew of health issues and most of them believe that the general population has a Vitamin D deficiency. Although the current guidelines state that you should get 600 -800 IU daily, new studies show that we may require up to 4,000 IU. Numerous studies support the case that ‘Sunshine Vitamin’ is an excellent health booster. As a matter of fact, individuals who get a good dose of the Vitamin have a lower risk of developing type 2 diabetes. According to experts, its anti-inflammatory properties might be the reason it provides protection against the disease.
Vitamin D ideally improves asthma. According to a study, low levels of the vitamin makes the symptoms of asthma worse and a recent study reveals that lacking vitamin D could result to difficulties in breathing by increasing the mass of airway smooth muscles in kids with asthma that’s resistant to treatment. According to reports, over 70% of cancer patients have low levels of the vitamin and the lower levels happen to be linked to more advanced cancers. More research is being conducted on how vitamin D may help prevent or even treat the condition.
Boost Your Energy with Chocolate
You may have read articles saying you should avoid eating chocolate, but if you consume a little bit of dark chocolate, you may actually get healthier. A study found that people who consume a good amount of chocolate have a 29% reduced risk of stroke and a 37% percent reduction in cardiovascular disease. Although the experts are quick to say that we should consume chocolate on a moderate level, there is no denying that it can be a healthy addition.
Studies also show that it can boost brainpower. It contains flavanols, which are compounds with anti-oxidant properties and help improve circulation as well as blood flow to the brain.
Exercise More Using Music
If you like music, then there’s no denying that it will fuel your workout session. Whether you are going for a power walk, yoga, or lifting weights, listening to music, especially genres with the upbeat kind can help you feel energized and motivated, which helps you work out more. Also, make an effort of exercising regularly. Your body will thank you later.
Quit Smoking
It doesn’t take a lot of convincing for any of us to realise that smoking is bad for us nowadays. Quitting can be made easier by taking up vaping and peach lemonade ejuice could be the way to go.
Hydrate
This may sound obvious, but most of us forget to drink water. It’s always good to have a bottle of water nearby. Dehydration causes loss of focus and reduces productivity, which is never good for anyone. And of course, this does not mean you should drink 8 glasses a day. Just ensure you drink whenever you fill thirsty. That will be enough to get you throughout the day.
