Just a few tiny lifestyle changes can make you happier and healthier. Now is a good time to start in preparation for the summer.
Many people delay getting into healthy habits such as eating a healthy diet or getting fit because they imagine it will take huge changes in their lifestyle and they think, “Oh no, not now, I don’t have time.” But we do not have to wait until our holiday or until we have time off work so we can start making a few positive changes each and every day.
Why take exercise when you could be relaxing on the sofa?
Let’s run though a few quick reasons to improve our health.
Exercise stimulates the release of feel-good endorphins that not only make you feel better but also raise your energy levels. A healthy lifestyle helps stave off hypertension (high blood pressure), promotes healthy cholesterol levels, reduces the risk of diabetes and keeps your heart in shape.
A little exercise every day puts you in touch with your body and gives you empowerment and confidence. When you exercise, you feel good about your body and that feeling carries over and translates into the way you present yourself and how you are perceived by others. Engaging in daily exercise improves your circulation and also improves the appearance of your skin, teeth and nails and gives you that certain glow.
Adults should exercise for at least 30 minutes a day. Exercise has been found to help an estimated 60 percent of patients overcome their depression without using anti-depressant medication. In addition, exercise can give you the time you need to relax.
Many people are put off exercise as they connect it to hour-long sessions sweating at the gym, but you can exercise anywhere and even just ten minutes every day will have a powerful effect on your health. I have always believed it is more natural to exercise in the morning at the start of your day.
Try to do something every morning, perhaps a 10-minute walk or my own 10-minute mini morning workout free from [email protected] or 10 minutes of yoga or your own program of stretches. Research shows that people who exercise in the morning are much more consistent exercisers in the long run. Once the day gets under way, it is easier to get distracted or make excuses.
So for getting healthy before the summer, plan 30 minutes of daily exercise. For example, take a 10-minute walk in the morning, use the stairs and end your day with a swim or a walk.
In addition, gradually introduce small healthy eating habits.
• Eat three meals a day: 1 main meal and 2 light meals.
• Never eat more at a meal than you can hold in your 2 cupped hands.
• Always say no to second helpings.
• Always eat a healthy breakfast. Breakfast is the best meal of the day.
• Eat fruit and vegetables and salad every day.
• Gradually limit snacks per day. Start with 4: 2 healthy snacks and two small treats. Gradually move on to 3 snacks per day, ideally 2 healthy snacks and one treat.
• Simple food is best. A colorful plate of food is a healthy plate of food.
• Cut down on fat by not frying food: grill or bake.
• Start your day with a glass of hot water and lemon.
• Make water your main drink of the day. Drink 8 – 12 glasses of water daily.
• Limit tea and coffee. Decide on a number: my number is 3. When you know you drink less, you naturally take more time to enjoy them.
• Gradually cut out sugar from tea and coffee. (1 heaped teaspoon equals 25 calories)
• See sodas and fizzy drinks and colas as occasional treats not an everyday habit. Cut down or avoid them. (No matter what the advertising says, they are not cool they give you gas).
• Take a good quality multivitamin daily.
• Save cakes for celebrations and then really enjoy them.
• Chose low-fat options: low-fat yoghurt, semi-skimmed milk, low-fat ice cream etc.
• Limit fast food and takeaways to once per week. Then look forward to it and really enjoy it.
• Gradually reduce your salt and sodium intake; don’t sprinkle salt on your food.
Easy Low-Fat Recipe of the Week
Colorful Prawn and Avocado Salad
This can be used as a light lunch or a colorful dinner part starter
Ingredients
• 200g Prawns
• 10g Butter
• 1 tbsp Lemon Juice
• 200g Lettuce
• 1 Medium Tomato
Method
In a large frying pan, on medium heat, melt the butter. Add the prawns and lemon juice. Whilst the prawns are cooking, tear and rinse the lettuce. Slice the tomatoes, avocado, celery and cucumber to preference. Shred the carrot and toss all the salad ingredients together in a bowl. Once prawns are cooked, take off heat and drain. Arrange salad on plate and drizzle with dressing. Lay the cooked prawns over the salad and enjoy.
Ask Alva
Can you repeat how to send off for your exercise sheets?
"I am 120 kilos and want to start exercise at home until I lose some weight and could you also recommend a vitamin to take as my doctor has put me on a diet."
I have exercise sheets for everyone to mail in:
Bed exercise from [email protected]
Chair exercise from [email protected]
10 minute mini-morning workout from [email protected]
Office exercises from [email protected]
