Healthy Diet Choice’s

Choose a healthy diet made of nutrient-rich foods. Nutrient-rich (or nutrient-dense) foods are low in sugar, sodium, starches, and bad fats. They contain a lot of vitamins and minerals and a few calories. Your body needs vitamins and minerals, known as micronutrients. They nourish your body and help keep you healthy. They can reduce your risk for chronic diseases. Getting them through food ensures your body can absorb them properly.

Eating Foods that Contain Nutrient’s

Always eat a variety of foods to get different vitamins and minerals. Foods that naturally are rich in nutrients include fruits and vegetables. Lean meats, fish, whole grains, dairy, legumes, nuts, and seeds also are high in nutrients.

Micro-nutrient’s

To maintain your brain, muscle, bone, nerves, skin, blood circulation, and immune system, your body requires a steady supply of many different raw materials. These are called macronutrients and micronutrients. You need large amounts of macronutrients proteins, fats, and carbohydrates. And while you only need a small number of micronutrients vitamins and minerals failing to get even those small quantities may increase your risk of disease.

Foods to boost your immune system and increase vitamin and mineral intake:

Foods to Eat when Changing to a Healthy Diet

Grains

Whole-grain foods are low in fat. They’re also high in fiber and complex carbohydrates. This will help you feel full for longer and prevents overeating.

Choose these Foods:

• Rolled or steel cut oats.
• Whole-wheat pasta.
• Whole-wheat tortillas.
• Whole-grain (wheat or rye) crackers, breads, and rolls.
• Brown or wild rice.
• Barley, quinoa, buckwheat, whole corn, and cracked wheat.

Fruits and Vegetables

Fruits and vegetables naturally are low in fat. They add nutrients, flavor, and variety to your diet. Look for colorful fruits and vegetables, especially orange and dark green.

Choose these Foods:

• Broccoli, cauliflower, and Brussels sprouts.
• Leafy greens, such as chard, cabbage, romaine, and bok choy.
• Dark, leafy greens, such as spinach and kale.
• Squash, carrots, sweet potatoes, turnips, and pumpkin.
• Snap peas, green beans, bell peppers, and asparagus.
• Apples, plums, mangos, papaya, pineapple, and bananas.
• Blueberries, strawberries, cherries, pomegranates, and grapes.
• Citrus fruits, such as grapefruits and oranges.
• Peaches, pears, and melons.
• Tomatoes and avocados.
• Meat, poultry, fish, and beans, Beef, pork, veal, and lamb.

For a healthy diet choose low-fat.

Trim outside fat before cooking. Trim any inside, separable fat before eating. Baking, broiling, and roasting are the healthiest ways to prepare these meats. Limit how often you eat beef, pork, veal, and lamb. Even lean cuts contain more fat and cholesterol compared to other protein sources.

Poultry

Chicken breasts are a good cut of poultry. They are low in fat and high in protein. Remove skin and outside fat before cooking. Baking, broiling, grilling, and roasting are the healthiest ways to prepare poultry.

Fish

Fresh fish and shellfish should be damp and clear in color. They should smell clean and have a firm, springy flesh. If fresh fish isn’t available, choose frozen or low-salt canned fish. Wild-caught oily fish are the best sources of omega-3 fatty acids. This includes salmon, tuna, mackerel, and sardines. Poaching, steaming, baking, and broiling are the healthiest ways to prepare fish.

Vegetable’s

Non-meat sources of protein also can be nutrient-rich. Try a serving of beans, peanut butter, other nuts, or seeds.

Dairy

Choose skim milk, low-fat milk, or enriched milk substitutes. Replacing cream with evaporated skim milk in recipes and coffee. Choose low-fat or fat-free cheeses.

Choose these Foods:

• Low-fat, skim, nut, or enriched milk, like soy or rice.
• Skim ricotta cheese in place of cream cheese.
• Low-fat cottage cheese.
• String cheese.
• Plain non-fat yogurt in place of sour cream.

Summary of Healthy Diet Foods to Choose:

• Lean cuts of beef, pork, veal, and lamb.
• Turkey bacon.
• Ground chicken or turkey.
• Wild-caught salmon and other oily fish.
• Haddock and other white fish.
• Wild-caught tuna (canned or fresh).
• Shrimp, mussels, scallops, and lobster (without added fat).
• Legumes, such as beans, lentils, and chickpeas.
• Seeds and nuts, including nut butters.

Questions to Ask a Doctor about your Healthy Diet

• How can I easily add these foods to my everyday diet?
• How can I be sure I’m eating enough nutrient-rich foods if I’m on a strict diet, like vegetarian or vegan?
• Can I take supplements or multivitamins to increase my nutrients?

Conclusion

In conclusion things to consider,most nutrient-rich foods are found in the perimeter (outer circle) of the grocery store. The amount of nutrient-rich foods you should eat depends on your daily calorie needs.

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Physical Fitness and Regular Exercise

Physical fitness and regular exercise is one of the best things you can do for your health. It has many benefits, which include improving your overall health and fitness levels. It also reduces your risk of contracting many chronic diseases. Including regular exercise into your daily schedule may seem difficult at first. However, you can start slowly, and break your exercise time into portions. Even if you do ten minutes at a time it is still positive progress.

Physical Fitness Nutrition  

Studies suggest that eating or drinking carbohydrates before exercise can improve workout performance and may allow you to work out for a longer period of time or at a higher intensity. If you don’t eat proper meals, you might feel sluggish or lightheaded when you exercise.

Physical Fitness and Healthy Lifestyle Tips

Healthy eating and exercise go hand in hand. What you eat and your meal times can be important to how you feel when you exercise. If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. However, remember to eat a light breakfast or drink something such as a sports drink. Focus on carbohydrates for maximum energy.

Healthy Breakfast Options for Physical Fitness

• Whole-grain cereals or bread.
• Low-fat milk.
• Juice.
• A banana.
• Yogurt.
• A pancake.

Eat a meal that contains both carbohydrates and protein within two hours of your exercise session. This will help your muscles recover and to replace their glycogen stores.

Good post-workout food choices

• Yogurt and fruit.
• Peanut butter sandwich.
• Low-fat chocolate milk and pretzels.
• Post-workout recovery smoothie.
• Turkey on whole-grain bread with vegetables.

Physical Fitness and Hydration 

Don’t forget to drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration. Water is generally the best way to replace lost fluids. But if you’re exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body’s electrolyte balance and give you a bit more energy because they contain carbohydrates.

To Stay Well Hydrated for Physical Fitness

• Drink about 2 to 3 cups (473 to 710 milliliters) of water during the two to three hours before your workout.
• Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. Adjust amounts related to your body size and the weather.
• Drink roughly 2 to 3 cups (473 to 710 milliliters) of water after your workout for every half a kilogram of weight you lose during the workout.

Can I Eat Snacks Before Physical Activity?

Eating snacks before exercise probably won’t give you added energy if your workout lasts less than 60 minutes, but if your workout is longer than 60 minutes. However, you may benefit by including a carbohydrate-rich food or beverage during the workout.

Good snack options may include:

• An energy bar.
• A banana, an apple or other fresh fruit
• Yogurt.
• A fruit smoothie.
• A whole-grain bagel or crackers.
• A low-fat granola bar.
• A peanut butter sandwich.
• Sports drink or diluted juice.

Workout to be Physically Fit

• Choose activities that work all the different parts of the body, including your core (muscles around your back, abdomen, and pelvis). Good core strength improves balance and stability and helps to prevent lower back injury.
• Choose activities that you enjoy the most, it will be easier to make exercise a regular part of your life if you have fun doing it.
• Exercise carefully, with proper equipment to prevent injuries. Also, listen to your body and don’t overdo it.
• Give yourself goals. The goals should challenge you, but also be realistic. It’s also helpful to reward yourself when you reach your goals. The rewards could be something big, like new workout gear, or something you like.

The Benefits of Being Physically Fit  

• Being physically fit enhances the quality and the length of our lives.
• Stamina increases your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Examples include brisk walking, jogging, swimming, and biking.
• Strength and resistance training exercises make your muscles stronger. Some examples are lifting weights and using a resistance band.
• Balance exercises can make it easier to walk on uneven surfaces and help prevent falls. To improve your balance, try tai chi or exercises like standing on one leg.
• Flexibility exercises stretch your muscles and can help your body stay limber. Yoga and doing various stretches can make you more flexible.

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Family Relationships 25 Facts To Avoid

1. Becoming very busy at work to purposely avoid your family.
2. Using alcohol or drugs to avoid sober conversations with certain family.
3. Moving across the country to avoid your family situations.
4. Only talking about sports or the weather or other unrelated topics.
5. Canceling on people at the last minute to feel instant relief.
6. Texting someone when you should probably call them.
7. Avoiding listening to an important voicemail or text messages.
8. Only talking about your kids when you talk with your spouse.
9. Lying about your beliefs to avoid a disagreement. 
10. Only seeing your family on duty visits.
11. Asking someone lots of questions to avoid sharing about your own life.
12. Ghosting a date instead of telling them you’re really not interested.
13. Saying “I’m good,” “I’m fine,” “I’m OK,” etc. when you are really not.
14. Changing the subject when you sense people are anxious.
15. Not introducing yourself to co-workers who seem intense.
16. Not initiating conversations with people who look different than you.  
17. Avoiding talking to people who are sick or dying.
18. Not talking about past family history that is anxiety-producing.
19. Bringing up a difficult topic during the last two minutes of therapy.
20. Not engaging in a conversation that is difficult but important.
21. Turning on the television at family gatherings.
22. Double booking so you have an easy out at a gathering.
23. Planning non-stop activities to keep everyone busy.
24. Assuming people aren’t interested in hearing about your passions.
25. Minimizing your accomplishments to make others comfortable.

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Introduction

Facing your fears can be regarded as a little bit of fear that is common for every human being. However facing your fears can help us automatically to protect ourselves from harm. Our fears help us to recognize when we are about to do something dangerous and it also helps us to make the right or safer choices. But, you might find yourself fearful of things that are not actually dangerous such as public speaking. Consequently, your fear of public speaking might prevent you from advancing in your career or participating in other things you would like to pursue in life.

Does fear and anxiety keep you from dealing with unavoidable situations and emotions?

15 Tips for overcoming anxiety and phobias by facing your fears:

1. Firstly, allow yourself to sit with your fear for 2-3 minutes at a time.
2. Breathe with it and say, “It’s okay”.
3. Have something nurturing planned immediately after your 2-3 minute sitting period is completed.
4. Call a good friend waiting to hear from you.
5. Do an activity you know is enjoyable and exciting. Write down the things you are grateful for.
6. Look at the list when you feel you are in a bad place.
7. Remind yourself that your anxiety is a storehouse of wisdom.
8. Write a letter, “Dear Anxiety, I am no longer intimidated by you. What can you teach me?”
9. Do some exercises so that your mind can only focus on one thing at a time.
10. Whether you go on a short walk or head to the boxing gym for an all-out sweat session.
11. Do a 15-minute yoga session at home (exercise is good for you and it will help you feel more capable).
12. Use jokes to deflate your worst fears.
13. Tell yourself during this difficult time, I don’t allow fear to keep me from doing something that scares me.
14. Make yourself stronger, don’t allow the next fear attack to stop you from progression.
15. Be your own best friend, don’t be afraid to try anything new.

Conclusion

If you find that your fear holds you back or creates bigger problems in your life, facing your fear may help you learn to better cope with the fear and ultimately overcome it. Common ways of facing your fears are evaluating the risks, creating an action plan, seeing a therapist, and being sure not to completely avoid your fears. However, you may need to first decide whether it’s necessary to face your fear if it is not part of your daily life.

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Base your meals on higher fibre starchy carbohydrates such as potatoes, bread, rice, pasta and cereals.

• Fibre other than white or refined starchy carbohydrates and can help you feel full for longer.
• Include at least 1 starchy food with each main meal.
• Keep an eye on the fats you add when you’re cooking or serving these types of foods because that’s what increases the calorie content – for example, oil on chips, butter on bread and creamy sauces on pasta.
• Also on the fats you add when you’re cooking or serving these types of foods such as oil on chips, butter on bread and creamy sauces on pasta (because they increase the calorie).

Eat lots of fruit and vegetables

• Eat at least five portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced.
• Chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit.
•  A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g.
• A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount by just taking one glass a day as these drinks are sugary and can damage your teeth.

Fish… You can choose from fresh, frozen, and canned, but remember that canned and smoked fish can be high in salt.

• Healthy eating starts when you eat more fish, including a portion of oily fish.
• Fish is a good source of protein and contains many vitamins and minerals.
• Aim to eat at least 2 portions of fish a week, including at least one portion of oily fish.
• Oily fish are high in omega-3 fats, which may help prevent heart disease. 

Oily fish include:

• Salmon
• Trout
• Herring
• Sardines
• Pilchards
• Mackerel

Non-oily fish include:

• Haddock
• Plaice
• Coley
• Cod
• Tuna
• Skate
• Hake

Cut down on saturated fat and sugar

• You need some fat in your diet, but it’s important to pay attention to the amounts and type of fat you’re eating.

There are two most important types of fat

• Saturated
• Unsaturated

Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

• On average, men should have no more than 30g of saturated fat a day.
• On average, women should have no more than 20g of saturated fat a day.
• Children under the age of 11 should have less saturated fat than adults.
•  A low-fat diet is not suitable for children under 5.

Saturated fat is found in many foods, such as:

• Fatty cuts of meat
• Sausages
• Butter
• Hard cheese
• Cream
• Cakes
• Biscuits
• Lard
• Pies

Cut down on your saturated fat intake. Healthy eating start when you choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.

• For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.
• When you’re having meat, choose lean cuts and cut off any visible fat.
• All types of fat are high in energy, so they should only be eaten in small amounts.

Sugar

• Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.
• Sugary foods and drinks are often high in energy (measured in kilojoules or calories).
• Consuming sugary foods and drinks too often can contribute to weight gain.
• Too much of sugary foods and drinks can also cause tooth decay, especially if eaten between meals.
• Free sugars are any sugars added to foods or drinks or found naturally in honey, syrups and unsweetened fruit juices and smoothies.

Many packaged foods and drinks contain surprisingly high amounts of free sugars.

Free sugars are found in many foods, such as:

• Sugary fizzy drinks
• Sugary breakfast cereals
• Cakes
• Biscuits
• Pastries and puddings
• Sweets and chocolate
• Alcoholic drinks

Healthy eating start when you use food labels to check how much sugar foods contain.

• More than 22.5g of total sugars per 100g means the food is high in sugar.
•  5g of total sugars or less per 100g means the food is low in sugar.

Salt

Eat less salt: no more than 6g a day for adults

• Eating too much salt can raise your blood pressure.
• People with high blood pressure are more likely to develop heart disease or have a stroke.

About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.

• Use food labels to help you cut down the salt intake.
• More than 1.5g of salt per 100g means the food is high in salt.
• Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day.
• Younger children should have even less.

With healthy eating you can get active and be a healthy weight

• Healthy eating may reduce the risk of obesity.
• Doing regular exercises may help reduce your risk of getting serious health conditions. It’s also important for your overall health and well-being.

Water

Do not get thirsty

• You need to drink plenty of fluids to stop you from getting dehydrated.
•  It’s recommended to drink 6 to 8 glasses of water every day.
• All non-alcoholic drinks count, but water, lower-fat milk and lower sugar drinks, including tea and coffee, are healthier choices.
•  Avoid sugary soft and fizzy drinks, as they’re high in calories.
• Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day.

Do not skip breakfast

• Some people skip breakfast because they think it’ll help them lose weight.

Healthy Eating (breakfast)

• A healthy breakfast can help you get the nutrients you need for good health.
•  A healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet.
•  A wholegrain lower-sugar cereal with semi-skimmed milk and fruit sliced over the top is tasty and healthier breakfast.

If you find yourself struggling with any relationship issues get in touch with us. Send the word “help” to the following WhatsApp number and we will call you +27 81 352 0182 within 48 hours.

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To read more about healthy eating, click here.