Healthy Living – Form 1

health heart-posterA healthy living or lifestyle means maintaining a balanced and nutritious diet as well as engaging in sports or other fitness related activities. Being healthy is not just about what you eat, even though that is a big portion. Being healthy is about how you treat your body, meaning what you put into it, and the type of things you put your body through. Most people think being healthy is an expensive and difficult lifestyle. It is really not much different or much more expensive than the way that most people live now. People are just reluctant to make changes in their lives. So these are merely excuses that hold people back from leading healthy lives.

One thing that can be done to lead a healthier life style is to change the way you eat. Everyone should eat plenty of fruits and vegetables, lean meats, whole grains and healthy oils and fats. Some people think fresh fruits and vegetables and lean meats are more expensive. Sometimes this may be true, but most of the time, you pay for what you get. So if you buy cheap food, with no nutritional value, then it is usually not healthy. If you spend the little extra on your meats, vegetables, and fruits, then in the long run you are doing yourself a favor. Also at many local farmers markets you can get fruits and vegetables for a much more discounted price and usually you know your products are pure and natural because they came from a farmer in your community. Another thing you can do to eat healthier is buy from a local butcher. You usually get a better deal if you buy a big portion of an animal and if it’s a local butcher. Then you can know that it is not from a major meatpacking company. This proves that not all healthy food is more expensive.

Another component to being healthy is exercise. It takes exercise to maintain a healthy body. You should exercise daily, even if it is just for an hour. Exercising keeps the body in shape and youthful. People who exercise also have good strength and are able to perform physical activity for a good amount of time.

Exercise is also proven to produce endorphins that make you feel better. Some people claim they are too busy to exercise, but there are some simple ways that exercise can be incorporated into a busy life. Some examples are going on walks, pushing children in a stroller, doing pushups and sit ups at home, and stretching. Exercising can be fun if you make it, but anyone can do it without a gym membership.
Being healthy is also about the choices you make. If you put drugs and alcohol into your body on a regular basis then you are abusing your body. Alcohol is full of empty calories that cause weight gain. This is not a healthy choice. Your body works very hard to keep you healthy so you should not do things that work against your body.

Another thing anyone can do to maintain a healthy style is take multivitamins. Some people have to take multi vitamin supplement because they are deficient in certain things, but some people take them just to stay ahead and make sure their body is getting the essential vitamins and minerals that they need.
Having a healthy lifestyle is what you make it. It is not as hard and expensive as people say. It is just people having to change habits and get used to eating healthier. Eating healthy, taking vitamin supplements and exercising are all part of maintaining a healthy lifestyle.

THE HEALTHY LIVING MANIFESTO

  • Drink more water
  • Get enough sleep
  • Meditate
  • Exercise
  • Pick exercise you joy
  • Work out different parts of your body
  • Eat more fruits
  • Eat more vegetables
  • Pick bright colored foods
  • Cut down on processed food
  • Love yourself
  • Go barefoot walking/running
  • Purge negative people from your life
  • Purge negativity from yourself
  • Journal out unhappy thoughts
  • Avoid trigger foods
  • Breathe. Deeply
  • Address emotional eating issues
  • Eat small meals
  • Stop eating when you feel full
  • Go for brown carbs vs. white carbs
  • Live a life with purpose
  • Say no to oily food
  • Cut out sugary foods
  • Go organic
  • Improve your posture
  • Cut out soda and caffeine
  • Don’t drink alcohol
  • Learn to prepare your own meals
  • Learn to say no
  • Bring a water bottle when you go out
  • Dine at salad bars more often
  • Go for low calorie, low fat alternative
  • Stop smoking
  • Avoid passive smoking
  • Have healthy snacks
  • Drink fruit/vege smoothies
  • Try juicing
  • Go on a vegetarian diet
  • Go on a vegan diet
  • Try raw veganism
  • Get out more often
  • Exercise good dental hygiene
  • Join classes
  • Hang out with healthy people

JUNK FOOD ON HEALTH

The phrase “junk food” itself speaks of endangerment to health. Junk foods are deemed to be trash foods as they are high in fat and sugar components regardless of how they are labeled by manufacturers. The apparent effect of junk food on health administers when there is excess in intake. Teenagers comprise the higher bulk of junk food fanatics and they seem to be unhealthy with such a lifestyle of munching in chips, fries, crackers and other snack foods in front of the television. Majority of junk food choices do not deliver beneficial nutritional values, but you could actually integrate a few junk foods in your diet with an assurance that it is of moderate amount.

Regardless of age, the effect of junk food on health settles as bad as it could be especially when you eat too much of some. You will end up easily getting exhausted by being a junk food fanatic. Because it doesn’t balance the appropriate levels of energy you ought to consume, you have tendencies of craving for more food when you eat junk foods. Also, you can be less focused with anything you undertake at work and home because what you are acquiring from junk foods are mere fats, not healthy ingredients. Also, you will experience lack of important oxygen that eventually result to poor brain functioning.

In the long run, your heart cannot function as it should because of too much cholesterol absorbed in the body as an effect of junk food on health. If there’s too much plaque in the arteries, your heart has to assert more effort in pumping blood which may cause you to be in fatigue. The excess amount of cholesterol in your body can destroy the liver as well, leaving you overweight at the same time. Most of obese kids have acquired their overweight dilemma because of too much junk food intake. Most of those who are junk food eaters are likely to get diabetic at any point in their life because of high presence of sugar in the body. High blood pressure due to great amount of sodium from junk foods can also occur.

As they always say it, whatever is avoided comes so tasty. Ice cream, chocolate, junk foods, fries, burgers, potato chips and shakes are all tempting. You can perhaps be disciplined in indulging in these types of food because they are initially unhealthy to have. Too much of anything sweet or salty is health threatening. Not only will you have a bad effect of junk food on health, you will also largely embrace mood swings, decreased enthusiasm to handle workouts, weight gain and constipation problems if you eat junk foods unstoppably. In lieu of them, you can pick fruits and high-fiber food for good snacks and meals.

The term junk food itself defines to the foods that do no good to your body and they are completely unimportant to the body. Junk foods have no or very less nutritional value and irrespective of the way they are marketed, they are not healthy to consume.

Most of them are high in saturated fats and sugar components and also excess of salts and lack any fiber. The only reason of their gaining popularity and increased trend of consumption is that they are ready to eat or easy to cook foods.

Also the ease of manufacturing and consumption makes the junk food market spread its influence so rapidly. People, of all age groups are moving towards junk food as it is hassle free and often ready to grab and eat.

Soft drinks, chips, wafers, noodles, pizza, burgers, French fries etc. are few examples from the vast variety of fast food available in the market.

WHY IS JUNK FOOD BAD FOR YOUR HEALTH?

  • The characteristic of junk food is to cause a spike in the energy levels and hence luring one back to eat up another makes it even more harmful. This eating pattern is likely to cause aggravated energy levels that fail to come down even at sleep time in the night and result in sleeping disorders.
  • Moodiness is another implication of regular consumption of junk food.
  • Reduced levels of concentration can result from eating junk food.
  • The most common bad effect is obesity which has become very common even amongst children aged as low as 3-5 years and causes many other chronic diseases and hormonal imbalances in the obese person.
  • Heart diseases, increased levels of blood pressure and sugar are more likely to happen if the person is a regular consumer of oily junk foods.
  • Since junk foods are not easy to digest and consume larger amounts of energy from the body in the process, people consuming them experience lack of oxygen levels which gradually causes the brain to function poorly.
  • Not only heart, but liver can be damaged due to excessive cholesterol formed in the body due to junk food habits.
  • More people are diabetic early in life because they eat junk food more often.
  • No fiber in junk food means strain on stomach and digestive system resulting in problem of constipation.

All the points about junk food above lead us to conclude that junk food does all harm to your heath without providing any health benefits. In order to enjoy good health and a happy life, it is important to cut down on junk foods.

Nutrition experts have researched the bad affects of junk food and come to the conclusion that junk food manufacturing companies are fooling the people by showing deceptive ads that market show junk food as healthy. We must substitute junk food with healthier food like fruits and vegetables.

A junk food fanatic has to suffer the ill-effects of eating it in high quantities .So the next time you think of grabbing that burger, hotdog, pizza, samosa, kachoris or even ice creams in a restaurant, eating joint or a party, stop your instincts and look for some healthier food options instead.

5 EXTREMELY UNHEALTHY EATING HABITS TO AVOID

Unhealthy eating is largely caused by bad eating habits. Eating a bag of potato chips while watching TV once in awhile or binging on food during a party will probably not cause you any harm. However, when these actions become repetitive, they develop into habits. If you wish to break your unhealthy eating habits, you need to determine what they are first. Here are some common bad eating habits that you should learn to avoid.

1. Skipping Breakfast
Breakfast is believed to be the most important meal of the day, but many people still seem to make a habit out of skipping it. When you have to rush for work in the mornings or get your kids ready for school, it’s easy to neglect breakfast. Doing so not only drains you of energy, but also makes it more likely that you will snack throughout the day. Skipping breakfast also disrupts your metabolism, causing you to burn fewer calories. So, if you are trying to lose weight, skipping breakfast is not a good idea. A bowl of oatmeal, fruit or a healthy cereal can get your day off to a good start.

2. Food Binging
Binging or eating large amounts of food in one sitting is another unhealthy eating habit that you should avoid. Do you tend to skip meals then eat a lot in the next meal to compensate? Do you gorge yourself with junk food during the weekend after a week of eating restrictively? Do you often eat beyond the point that you’ve reached fullness? These are signs that you are a habitual binger. You might want to train yourself to eat several small meals in a day so you can avoid binging.

3. Emotional Eating
Emotional eating, or stress eating, is another common unhealthy habit that you should avoid. This occurs when you are driven by certain emotions to eat even though you’re not hungry. Perhaps you munch on candy bars when you’re stressed about a deadline at work, or perhaps you indulge in a tub of ice cream when you are feeling depressed. If you’re like most people who are emotional eaters, then you probably reach for unhealthy junk food in order to cope with your emotions. To solve this, try to find another channel for your stress and negative emotions. Take up a hobby or spend quality time with a friend.

4. Eating during Other Activities
If you eat while watching TV, while working, while reading or even while cooking then you are also developing an unhealthy eating behavior. When you eat while doing other activities, you become unable to measure how much you eat. As a result, you tend to overeat without knowing it. Try to have a specific schedule for eating. In the house, have a designated place exclusively for eating. For instance, you can make sure that you only eat in the kitchen and not in the other parts of the house.

5. Eating Late at Night
Having an occasional late night snack is fine, but if you can’t go to bed without having a plate of cookies or a slice of pie first, then you could be setting yourself up for weight gain. Eating too close to bedtime will also give you sleeping difficulty since your body will be busy digesting food.

BALANCED DIET

A healthy diet or balanced diet is one that helps maintain or improve general health. A healthy diet provides the body with essential nutrition: fluid, adequate essential amino acids from protein, essential fatty acids, vitamins, minerals, and adequate calories. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods. A healthy diet supports energy needs and provides for human nutrition without exposure to toxicity or excessive weight gain from consuming excessive amounts. Where lack of calories is not an issue, a properly balanced diet (in addition to exercise) is also thought to be important for lowering health risks, such as obesity, heart disease, type 2 diabetes, hypertension and cancer.

Various nutrition guides are published by medical and governmental institutions to educate the public on what they should be eating to promote health. Nutrition facts labels are also mandatory in some countries to allow consumers to choose between foods based on the components relevant to health.

CONCLUSION

Healthy living is a combination of many things, including good nutrition, regular exercise and a positive attitude. Taking care of your body and feeling pride in your accomplishments can improve both your physical and mental health.

There are many things you can do to improve your quality of life – improving your diet and exercising regularly are two of the easiest steps. No matter how small you start, you can make a change and an improvement in your life.

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