TIPS FOR HEALTHY LIVING BY A NUTRITIONIST

TIPS FOR HEALTHY LIVING BY A NUTRITIONIST

WATER: Adequate water can actually reverse atherosclerosis. It seems that water can actually flush the arteries of plaque. It also expands blood vessels and makes arteries more elastic, which is essential for healthy hearts. It is believed that, adequate hydration raises the metabolism and allows for stored fat to be burned more efficiently as well as slowing heart rate, reducing blood pressures (BP) and reducing fluid retention.

NOTE: It is suggested to drink enough water to make your urine clear and colourless all day. Take Limit coffee/tea and 3 cups a day.

BREAKFAST: Breakfast should include at least 4grams of fiber, which in turn reduces cholesterol and fat in the blood. Every 10 grams of cereal fiber reduces the risk of heart disease and diabetes by 30%. It also reduces cancer and diabetes risk. Good sources of fiber are cereals, dried beans and lentiles. It is suggested adding nuts and seeds to breakfast cereal and to have a whole piece of fruit as well. Whole wheat toast, a bagel/bran muff is not a good source of fiber. It's important that one eats breakfast within 30 minutes of waking. It also reduces the risk of cancers by preventing absorption of carcinogens and reduces cholesterol by preventing its absorption. It is suggested that breakfast should be the limited. So, in other words, our bodies become more efficient to burn those calories when we eat a good breakfast.

VEGETABLES: Choose at least two different vegetables at lunch. Eat a minimum of one cup of vegetables at each meal, then eat the rest of your meal. Rice, potato and corn are starches and are not counted/considered as vegetables.

MEAT: Eat a maximum of four ounces of meat, pork, chicken/fish a day.

WALKING: Walk for atleast 15-30 minutes every night after lunch. The benefits of walking after lunch compared to walking before lunch are many. It can lower your blood sugar by 50%, but best of all when one exercises as described above, your body is burning calories the whole time you sleep.

CHECKUP YOUR WEIGHT REGULARLY: It is suggested to check your weight regularly and maintain according to body mass index (BMI).

It is always suggested to follow the below steps:

- Take breakfast with adequate fiber.
- Take sufficient water.
- Do activity after lunch.
- Take daily fiber contained stuff.
- Take daily vegetable intake.