Tips to healthy eating and physical activity for you.
1. Start your day with breakfast.
Breakfast your "empty tank" to get you going after a long night without food. And it can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain or even last night's pizza!
2. Get Moving! It's easy to t physical activities into your daily routine.
Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.
3. Snack smart. Snacks are a great way to refuel.
Choose snacks from diet food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking.
4. Work up a sweat.
Vigorous work-outs - when you're breathing hard and sweating - help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.
5. Balance your food choices - don't eat too much of any one thing.
You don't have to give up foods like hamburgers, french fries and ice cream to eat healthy. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking out the Nutrition Facts
6. Get t with friends or family.
Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.
7. Eat more grains, fruits and vegetables.
These foods give you carbohydrates for energy, plus vitamins, minerals and nutrition. Besides, they taste good! Try breads such as whole-wheat, bagels and pita. Spaghetti and oatmeal are also in the grain group. Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or salad.
8. Join in physical activities at school.
Whether you take a physical education class or do other physical activities at school, such as intramural sports, structures activities are a sure way to feel good, look good and stay physically .
9. Foods aren't good or bad.
A healthy eating style is like a puzzle with many parts. Some foods may have more fat, sugar or salt while others may have more vitamins or nutrition. There is a place for all these foods. What makes a diet good or bad is how foods t together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza a ll you up, you don't need a third.
10. Make healthy eating and physical activities fun!
Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous - try new sports, games and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals - don't try changing too much at once. Panel on food labels will help you get all these nutrients.
TIPS FOR HEALTHY LIVING
1. Set a Routine.
Establish a routine by setting specific times for meals, work, housework, quiet time, and bedtime. We feel more secure when there is some predictability to our day. It also helps us get things done and reminds us to take time for ourselves. Having a routine can help you to set the stage to better manage your anxiety.
2. Become Active.
Regular exercise can have a positive impact on both your emotional and physical health. In fact, exercise is one of the most powerful tools for managing stress and anxiety. However, it can be hard to start a regular exercise program. So, start small and work your way up. Aim for at least 20 minutes of physical exercise three to four times a week.
You’ll be more likely to stick with a program if you choose something you enjoy (such as skiing, hiking, gardening, or dancing). Try joining a gym, signing up for an exercise class, or finding a workout buddy. Find little ways to increase your physical activity. For example, park further away from the door, or take the stairs. For some ideas on how to set goals around exercise.
3.Eat Healthy.
Having a well-balanced and healthy diet can make you feel better. Eat consistently
throughout the day and don’t skip meals. Your diet should include a variety of foods. Wondering how to eat healthier? Try to reduce your salt and sugar intake, eat more fruits and vegetables, and drink more water. Aim for three meals a day and one to two snacks. For more ideas on how to improve your diet talk to your doctor or a diet technician.
4. Get a Good Night’s Sleep
Sleep difficulties can contribute to anxiety problems and make it difficult to cope. Aim to get about seven to eight hours of sleep a night. However, this is just an estimate. People differ on how much sleep they need and this amount can change with age. If you are experiencing sleep problems talk to your doctor.
5. Establish Social Supports.
It is important to have people in your life that you can count on. It helps to be able to talk to a friend when you have had a bad day or are struggling with a problem. Having a good social network has been linked to greater well-being. Having at least one good supportive friend can make a difference. Unfortunately, it can be hard to make friends.
6. Learn to Relax.
Using relaxation strategies can help lower your overall tension and stress levels. However, relaxation is more than just sitting on the couch watching television. What
makes a difference is “deep” relaxation, which is the opposite of what your body experiences when it is under stress.
7. Manage Your Time.
Learning to manage your time more effectively can reduce stress. Use a day planner to
schedule your activities. This will help you see if you’re taking on too much, and help you make time for the things you need to do. Remember to make sure to schedule some time for relaxation and fun activities each day.
8. Reduce Stimulants.
Excessive caffeine can lead to sleep problems and heightened anxiety. Try to reduce your caffeine intake. This includes coffee, some teas, soda, and chocolate. If you drink a lot of caffeinated beverages, it’s better to gradually reduce the amount of caffeine that you have every day. Smoking is also a strong stimulant. In addition to the health benefits, quitting smoking may also leave you less prone to anxiety.
9. Avoid Alcohol and Drugs.
It is NEVER a good idea to use alcohol or drugs to help you cope with anxiety – this just leads to more problems. If you have problems with anxiety, try to avoid using drugs and alcohol as a way to cope with negative feelings. If you think that you may have a problem with drugs or alcohol, talk to your doctor.
10. Reduce Stress.
Sometimes life’s demands become too much. Stress can have a negative impact on your health. Look for ways to reduce stress. Deal with problems, lean on supports, and take time for self-care. For instance, plan some time for yourself each day to read a book, go for a walk, watch a favorite TV program, or relax! You can also reduce stress
by giving yourself a little extra time to get to places so that you’re not rushing. Try giving yourself an extra 5 minutes it can make a big difference.
HELPFUL HINTS:
Start Small. Making small changes can have a large impact on your
Life. Don’t try to do everything all at once. Instead, pick one or two things and try them consistently. When you’re ready, try adding a new strategy.
Set Goals. Identify some things you want to work on and set some realistic goals
Be Patient. These strategies can take time to have a positive effect. Hang in there and stick with it!
More information visit Living long life
Comments
Post a Comment