Upload
mai-el-hadidy
View
115
Download
2
Tags:
Embed Size (px)
DESCRIPTION
Many of us, when we think of weight loss, exercise and living a healthy lifestyle: “The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.” Think of your body as your physical shell to take you through life. These are 15 Tips to Live a Healthier Life :)
Citation preview
Healthy Lifestyle
Presented by: Mai El Hadidy
B.SC. In Pharmaceutical Science,2010
Trainee at ITI Intake 33 –User Interface
Many of us, when we think of weight loss, exercise and living a healthy lifestyle:
“The only way to keep your health is to eat
what you don’t want, drink what you don’t
like, and do what you’d rather not.”
Do you know?!!
Shocking over 65% of Americans are either obese or overweight.
• How healthy are you?
• Do you have a healthy diet?
• Do you exercise regularly?
• Do you drink at least 8 glasses of water a day?
• Do you get enough sleep every day?
Think !
of your body as your physical shellto take you through life.
Life is beautiful
Good Health
• Isn’t just about healthy eating and exercise
• It also includes having a positive mental health, healthy self-image and a healthy lifestyle.
15 Tips To Live A Healthier Life
Tip #1:
Drink More Water
1. Stay Slimmer With Water
1. Stay Slimmer With Water
Helps you feel full.
Replace calorie-filled beverages with water.
Drink a glass before meals to help you feel fuller.
Helps amp up metabolism - especially if your glass is icy cold.
2.Water Boosts Your Energy
Dehydration makes you feel tired.
Water help your heart pump your blood more effectively.
Water helps blood transport oxygen and other essential nutrients to your cells.
2.Water Boosts Your Energy
3. Lower Stress With Water
If you're dehydrated, your body and your mind are stressed.
To keep stress levels down: Keep a glass of
water at your desk .
Or carry a bottle bottle and drink regularly.
3. Lower Stress With Water
4. Build Muscle Tone With Water
Drinking water helps prevent muscle cramping and lubricates joints in the body.
When you're well hydrated, you can exercise longer and stronger.
4. Build Muscle Tone With Water
Are You Drinking Enough Water?
Most of us get enough to drink by letting their thirst guide them.
The exact amount you need depends on your size, level of activity, the weather, and your general health.
Are You Drinking Enough Water?
Tip #2:
Eat More Fruits & Vegetables
Apples, oranges, and other fruits have fewer calories for a larger portion.
And they keep you feeling full longer.
1. Eat More Fruit Guilt-Free
White (Bananas, Mushrooms)
Yellow (Pineapples, Mango)
Orange (Orange) Red (Apple,
Strawberries, Tomatoes, Watermelon)
Green(Guava, Avocados,Cucumber)
2. Pick Bright Colored Foods.High in Anti-oxidants
Fill your palate with these 10 most nutritious fruits:
• Watermelon• Apricots• Avocado• Apple• Cantaloupe• Grapefruit• Kiwi• Mango• Guava• Strawberries
Do you know that oranges offer more health benefits than Vitamin C pills?
Kiwi70 caloriesGreat source of potassium and fibersTwice the vitamin C of an orange
MangoPacked with antioxidant, vitamins A and C, potassiumand fibers
GuavaExcellent source of vitamin CAlso containing vitamin A, fiber,potassium and phosphorus.
3. Look for Water-Rich Foods
Try swapping out dry foods with water-rich ones to feel fuller.
For example, a whole, juicy tomato has the same calories as five dry pretzel sticks.
3. Look for Water-Rich Foods
4. Try Beans, Peas, and Lentils
Packed with powerful nutrients and energy for growing bodies.
Have similar amounts of proteinas meat but less fat.
Their high fibercontent can also makes you feel full.
4. Try Beans, Peas, and Lentils
Sardines may be small, but they're big fish when it comes to calcium, heart-healthy fats, and robust flavor.
Sardines (3 oz.): 325 mg calcium
5. Delicious Calcium-Rich Dishes.
Grilled Sardines
The olive-green leaves have some calcium, and dipping them in non-fat Greek yogurt boosts the total.
Six stuffed leaves with 1/4 cup of yogurt sauce add up to 147 mg of calcium – about 15% of what you need in a day.
5. Delicious Calcium-Rich Dishes.
Stuffed Grape Leaves
Prompt the brain to make more serotonin.
Includes whole-grain breakfast cereals, breads, and pastas.
Also help you feel balanced by stabilizing blood sugar levels.
6. Stress-Reducing Foods
Complex Carbs
Carbohydrates raise the level of serotonin in your brain.
Low-fat carbs such as popcorn, a baked potato.
6. Stress-Reducing Foods
Low-fat Carbs
Oranges make the list for their wealth of vitamin C.
Studies suggest this vitamin can curb levels of stress hormones while strengthening the immune system.
6. Stress-Reducing Foods
Orange
Too little magnesium may trigger headaches and fatigue, compounding the effects of stress.
One cup of spinach goes a long way toward replenishing magnesium stores.
6. Stress-Reducing Foods
Spinach
Helps you recover from stressful events more quickly
The tea drinkers reported feeling calmer and had lower levels of the stress hormone cortisol after stressful situations.
6. Stress-Reducing Foods
Black Tea
Eating a handful of pistachios every day may help lower your cholesterol, and help protect you against the effects of stress.
Don't overdo it, though: Nuts are rich in calories.
6. Stress-Reducing Foods
Pistachios
Contains vitamin E, B vitamins, which may make you more resilient during bouts of stress such as depression.
To get the benefits, snack on a quarter of a cup every day.
6. Stress-Reducing Foods
Almonds
Crunchy raw vegetables can help ease stress in a purely mechanicalway.
Carrot sticks helps release a clenched jaw, and that can ward off tension.
6. Stress-Reducing Foods
Raw Veggies
Bedtime stress-buster is the time-honored glass of warm milk.
Research shows that calcium eases anxiety and mood swings.
Recommended skim or low-fat milk.
6. Stress-Reducing Foods
Milk
Tip #3:
Cut Down on Processed Food
Tip #4:
Avoid Trigger Foods
Tip #5:
Eat Small Meals
Tip #6:
Stop Eating When You Feel Full
Tip #7:
Say No To Oily Food
Tip #8:
Cut Out Sugary Foods
Tip #9:
Cut out soda and caffeine
Tip #10:
Go for low calorie, low fat alternatives
Tip #11:
Get Enough Sleep
Tip #11: Get Enough Sleep
Tip #12:
Meditate
Tip #12: Meditate
Tip #13:
Exercise
Tip #13: Exercise
Tip #14:
Pick Exercises You Enjoy
Tip #14: Pick Exercises You Enjoy
Tip #15:
Purge Negativity From Yourself
Tip #15: Purge Negativity From Yourself
References
• http://summertomato.com/great-thinkers-10-inspiring-quotes-for-healthy-living/
• http://personalexcellence.co/blog/healthy-living/
• http://www.webmd.com/diet/healthy-water-9/slideshow-water-health
• http://www.webmd.com/diet/ss/slideshow-diet-for-stress-management
• http://www.webmd.com/food-recipes/ss/slideshow-gourmet-calcium
Thanks