- Healthy & Beauty
- In the beginning man worked hard to survive, hunting for food, finding shelter etc. He did not have time to worry about his weight, the economy or his social standing. It was survival of the fittest, those that were not fit perished. Man's goal was survival. Women laboured hard, and many died in childbirth. The infant mortality rate was high, so women kept reproducing to ensure the survival of the family. They scrubbed, cooked, gathered food and wood and looked after the children. They also had no time for anything other than survival.
- Times have changed, in the west especially. People don't work physically as hard as their ancestors did, they have far fewer children, the vast majority of whom survive. Deaths during labour has been dramatically reduced. Emergency hospitals new technology and advanced medicines have saved the lives of countless people.
- Most families have 1 to 3 children, for economic reasons, there is often two working parents. The role of men has also evolved; they often have an active role in the home (domestic duties) and childcare.
Long life, wealth and the explosion of knowledge in the western world had resulted in individuals focusing on their health and happiness. TV, magazines, newspapers, internet etc is full of information advice which is often confusing and conflicting in nature.
Living a healthier/happier life is rather simple. It's the matter of knowing some essential ingredients to happiness. Statistics tell us the following:
Happier individuals are those who
- - are married
- have a faith/religion
- go to bed at night and sleep an average of 8 hours
- have friends and family
- are mentally and physically healthy
- have a regular routine
- - have enough money to meet both their needs and wants
Money makes people happier, because it gives them additional freedom and choice. Money on it's own can leave one feeling very empty.
Knowing how and what to eat can make a huge difference in how you feel. Improper eating habits can cause depression, obesity, illness and an overall lethargy.
The young can get away with poor eating habits, providing they are consuming the minimum nutritional requirements that their body needs. Very young individuals are still growing and are generally much more active than older people. As time goes by, bad eating habits, lack of adequate exercise and other poor lifestyle choices, result in weight gain, a decline in their overall level of fitness and all the associated health issues.
Being young is great, but youth is only for part of your life and it's not the longest part either. The rest of it consists of aging, and fighting a downhill battle. Older people who have looked after themselves live longer, healthier and happier lives.
Being old does not mean you have to be sick. It also doesn’t mean you can’t be beautiful. Don't forget to wake up in the morning and think positive thoughts. People who live in families who compliment each other live happier lives. Find something positive and reinforcing to say to your loved ones every single day.
Let’s talk about changing your eating and exercising habits. You can do this. Do not try to change everything at once. Start with our diet. Diet does not mean just losing weight, it's encompasses everything you eat and drink on a daily basis.
A rule of thumb for good eating habits is ... don't eat more calories than you burn off. Don't go one single day without doing something extra and physical for at least 30 minutes per day. This can be three ten minute walks. Or 30 minutes of vigorous aerobics, or 12 minutes of weight lifting and 18 minutes of walking.
ADD IT TO YOUR LIFE....
Water, you need water. Try to add at least 4 more glasses of water to your daily diet. The rule of thumb for water is 8 glasses per day; and one extra for every ten extra pounds that you are carrying.
Learn about fats. There are different kinds of fats, some fats are better for you than others. Avoid hydrogenated fats, these are fats that solidify. They are found in manufactured cakes, biscuits, crackers, chips, crisps and even in bran muffins. Read the labels. Choose fats that are polyunsaturated or fats such as olive oil and eat oily fish that contain omega-3 fats e.g. Salmon.
Carbohydrates are your immediate fuel source. Approximately 55 percent of your diet should be made up of carbohydrates. A rule of thumb is, calculate your protein grams, get around 25% fat per day, and the rest would be in carbohydrates. The heavier you are, the more protein you need and the fewer carbohydrates you will need.
Fibre - work up to getting 25 grams of fibre per day
Protein - averages about 20 percent.
Women divide weight by 2.2 and multiply that by .8 to get the kilograms.
For men it averages one gram per each kilogram of weight. So, a man would divide his weight in pounds by 2.2 then multiply that by .10
Fats - try not to exceed more than 25 percent fat in your daily diet. 30 percent is acceptable. That does not mean you can't have a fast food ... it just means that if you do eat that 55 percent fat burger that you are going to have to cut down on other fat filled foods for the rest of the day.
Exchanges food/drinks for healthier alternatives. If you drink whole milk ... drink semi skimmed instead. For extra fibre add bran to your cereals and to the ingredients when baking.
For a balanced diet, you need to consume vegetables and fruits too. Try adding different colours to your plat e.g. an orange yam or some green beans. Increase your intake of raw foods.
Add new food products to increase the nutritional value and variety of your diet. Remember to i) live a well balanced life and ii) do all things in moderation. Doing so will enable you to live a healthy, happy and BEAUTIFUL life.