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Healthy Lifestyle: How to Stay In Shape with These Healthy Foods and Exercises

January 4, 2018

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A healthy lifestyle completely depends upon two crucial aspects – nutrition and workout. Although lifestyle itself is a subjective concept that is viewed differently by different people, when we make healthy choices,  we add fundamental components for achieving optimal mental and physical well-being. Thus a healthy diet includes variation in foods and meals, a balanced energy intake and enough physical activity.

Furthermore, health is the key factor that enhances self-confidence along with living a longer and stress-free life. This clearly means incorporating a healthy lifestyle is extremely important for leading mentally and emotionally happier life in general.

If you have finally decided to bring out changes in your life, then the following tips will greatly help you:

 

Nutrition

 

food and nutrition

 

1) Consume the right kind of carbohydrates

 

Since carbohydrates are the main source of your body’s energy, you need to switch to low-carb fad diets. This is particularly important to know that 45% to 65% of your total daily calories come from carbohydrates. Thus you need to choose right kind of carbs, which are also called complex carbohydrates. These are made of many units of glucose that are linked together into long chains. For example, whole grains, pulses, fruits, nuts, and vegetables are complex carbs. The main advantage of complex carbohydrates is it slows down the digestion of food delaying glucose and cholesterol absorption resulting in lower blood sugar and cholesterol levels. Choosing right kind of carbohydrates is good for optimum functioning of the brain as well as in the weight loss.

 

2) Increase your protein intake

 

Protein is the most important nutrient to build and repair muscles, bones, cartilage, skin, and blood. This happens only when actin and myosin present in your body join amino acids provided by rich sources of protein such as meat, fish, and eggs. In fact, protein is required by each and every cell of your body and therefore you need adequate amounts every day. Your body also uses proteins to produce enzymes and hormones that perform various important functions. Your immune system needs protein to make antibodies – specialized proteins that help the body defend against foreign invaders. The rich sources of protein are:

  • Poultry  – chicken, ducks, turkey, and eggs
  • Meat – beef and lamb
  • Fish – salmon, sardines, and tuna
  • Dairy – milk and yogurt
  • Legumes – beans and lentils
  • Soy protein – extracted from soya beans

 

3) Increase fruits and vegetables in your diet

 

Fruits and vegetables are essential components of a healthy diet. They contain a variety of nutrients including vitamins, minerals, and antioxidants. The daily intake of fruits and vegetables reduces the risk of chronic diseases. Incorporating a plant-based diet can also be effective in keeping you healthy and in shape as vegetables are rich in different types of vitamins, folate, fiber, and potassium.

Vitamins keep skin and eyes healthy and protect against infections; folate helps your body form red blood cells. The primary sources of folate are bell peppers, tomatoes, and spinach. Fruits are the rich source of antioxidants and vitamins. They help your body fight pre-mature aging as well as in lowering cholesterol and hence, heart diseases.

 

Exercises

 

woman doing a plank

 

1) Increase your strength using squats

 

Squats are the most elementary form of power-boosting exercise that is especially meant for strengthening your lower body. You can do squats with or without weights. It primarily targets your hip muscles, hamstrings, and glutes. It is not only helpful for your lower body but also strengthens your core muscles. It is very important to balance your lower and upper body workouts. Many fitness experts, therefore, converge on the fact that squats are essential for whole body workout.

 

2) Reduce your excess fat with side plank reach

 

The side plank is one of the best workouts that are helpful for you in a variety of ways. It increases your muscle tone, strength, stability, and flexibility while reducing back pain. If you’re trying to achieve a bikini-friendly body, this exercise is ideal because it helps reduce excess fat from sideways. Side plank reach also does a great job in strengthening your shoulders, abs, and torso. Proper planking involves keeping the body in a firm, straight line from feet to head. You can also use variations such as lifting the top leg as high as you can that causes more muscles to engage.

 

3) Burpees

 

Video credit: XHIT Daily YouTube Account

 

Burpees are full body exercises that offer many benefits in terms of building strength, endurance, improving heart rate and burning loads of calories. The most obvious benefit of burpees is it involves a large number of your body parts including arms, chest, quads, glutes, hamstrings, and abs. It provides immense strength to your body muscles.  Burpees not only tone your muscles, they actually go a long way in fighting against your extra body fat. Burpees are indeed high-intensity exercise whose effects last for a long time after training. And the best part is, you can perform burpees anywhere you want.

 


Looking to go on a culinary retreat while staying active and fit? Why not sign yourself up for a cooking and cycling vacation? If you’re into yoga, we also have a great selection of yoga & culinary holidays for you to choose from!

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