Habits to keep you active and smart

By looking and feeling great doesn’t essentially mean your daily self-styled “good” habits will help you maintain your well-being into the future. Read on to learn about the mistakes you may be making, and how you can dodge them.

TAKING ELECTRONICS IN BED

Research in Zero Belly Diet suggests that the more electronics we bring into the bedroom, the fatter we get—especially among children.

 

BALANCED DIET

Half of your plate should be filled with veggies and the residual half should hold a cellphone-sized serving of lean protein, a fist-sized serving of grains and a bit of fat no larger than the size of your pointer finger.

SODIUM INTAKE

“Americans consume, on average, about 50 percent more than the daily recommended intake of salt, and most of the excess sodium is coming from processed foods like frozen waffles, bagels, cheese cottage cheese, veggie burgers and salad dressings,” says Loy. Sticking to The Institute of Medicine’s daily recommendation of 2,300 milligrams per day or less can help you keep a bloated belly, high blood pressure and other health conditions at bay.

WATCH LESS TV

A recent analysis of studies found that for every two hours spent watching TV, the risk of developing diabetes or heart disease, and early death increased by 20, 15 and 13 percent, respectively.

NOT EATING GOOD FATS

“Fats not only help us absorb many of the vitamins from our diets, but they also help keep us fuller longer, which can aid weight loss efforts,” explains Zanini. She suggests consuming one serving of healthy fats each time you sit down to eat.

DO NOT SINGLE OUT NUTRITION

“Often diets that cut out entire food groups do not allow for the balance and moderation we need to follow a healthy, lifelong eating plan,” warns Zanini.

DRINKING OUT FROM A PLASTIC BOTTLE

You should seriously consider trading your throw-away bottle for the reusable, BPA-free variety. Bisphenol A, commonly referred to as BPA, can negatively impact fertility in both men and women and has also been been linked to obesity.

NOT SLEEPING ENOUGH

According to the National Sleep Foundation, most of us don’t get enough sleep. Over time, this can lead to weight gain, anxiety, depression and insulin resistance—which can trigger type 2 diabetes, high blood pressure and heart disease.

GREEN TEA

Researchers point the fat-burning properties of green tea to catechins, specifically EGCG — the name of a group of antioxidative compounds that fry adipose tissue by revving the metabolism, growing the release of flab from fat cells (particularly in the belly), then speeding up the liver’s fat-burning capacity.

GET YOUR VITAMINS CHECKED

Michelle Loy, MPH, MS, CSSD, Registered Dietitian Nutritionist and owner of Go Wellness in Orange County, California suggests having your vitamin D levels checked if nothing else. “Many people are deficient and don’t even know it—and not getting enough may increase the risk of osteoporosis, heart disease and certain types of cancer,” she warns.

CUT OF THE SODAS

Colas contain caramel colouring shown to cause cancer in humans; and citrus-flavored sodas contain BVO, a flame retardant used in rocket fuel that may reduce fertility and negatively affect thyroid hormones.

ASK WAITER ABOUT YOUR MEAL

Ask your waiter if there is any cream or butter in your dish. If these is, ask for your veggies and meats to be cooked dry and have sauces come on the side so you control how much ends up on your plate.

DIET FOOD IS A HOAX

Not only are diet foods typically filled with enough sugar to derail even the most disciplined dieter, but these faux sweet treats are also made with additives that can make you feel unsatisfied

KEEP HEALTHY SNACKS WITH YOU

“Always be prepared for a busy or unpredictable day by keeping healthy snacks on you, at your desk, in your car,” says nutritionist Amy Shapiro.

 

 

 

 

 

 

 

 

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