Healthy living can be quite simple, if you only know what is healthy for you. This sounds very simple, but every day there are conflicting reports in the media about healthy living. One expert says this, the other says that. Until recently, food fats were a culprit for a healthy life. And cholesterol was an enemy number 1 for a healthy life. New insights and research, however, show the opposite. I have identified 10 proven ways for you that can contribute to a healthy life.
The tips below for a healthy life may sound very logical. But they only contribute to a healthier version of yourself if you do something with it.
Do you sometimes also yourself wonder that you know what is good/healthy for you, but that you do not?
Ok, enough about this. Below you will find the 10 proven tips for a healthy life.
1. Be moderate with sugar
Sugar is tasty, sugar is unhealthy (1). It is not called the silent assassin for nothing. Sugar ensures that you want to eat more of something, so you unnoticeably get too many calories. Sugar is therefore also associated with overweight. It does not in any way fit in a healthy life.
2. Avoid added sugars
Sugar is processed in very, very much food. You mainly find it in junk food and processed foods. It may be that you do not even realize that you get sugar (2). The average Dutch person spends more than 30 kilos of sugar per year unnoticed.
You will find these hidden sugars mainly in soft drinks, sweetened desserts, gingerbread, muesli bars, processed cereals and in chips. And they are also in processed meat products and often also in diet products. How strange is that?
3. Eat fatty fish
Fatty fish such as salmon, herring, mackerel and sardines contain a lot of healthy omega 3 fats. It is not for nothing that you are advised to eat oily fish twice a week. Fatty fish contains the healthy omega 3 fats.
Omega 3 fats are good for your brain, your blood circulation, your blood pressure and it even helps with weight loss. Omega 3 fats are also the healthy counterpart to the pro-inflammatory omega 6 fats.
But what about the toxic substances in fish. Well, scientists at Harvard University indicate that the drawbacks of the toxins that fish could contain do not outweigh the health benefits (3).
4. Eat nuts
By eating a handful of walnuts regularly, you promote a healthy life. Did you know that daily eating a handful of walnuts drastically reduces the risk of heart disease (4)? Walnuts have protective effects against cardiovascular diseases.
5. A lot of vegetables and fruit
That fruit and vegetables are in this list and that they contribute to a healthy life, you will not be surprised. But why are vegetables and fruit actually healthy? Fruit and vegetables contain healthy substances such as fiber, vitamins, minerals, antioxidants. These substances need your body daily in order to function properly.
The official recommendations in the Netherlands (from the Nutrition Center) are too low in my opinion. According to these official recommendations, 2 us vegetables and 2 pieces of fruit a day contribute to a healthy life (5). I eat much more vegetables per day. I eat something less, honestly. I process fruit and vegetables daily in smoothies.
The Nutrition Center (and other (inter) national authorities) recommend that carbohydrate-rich foods such as bread and pasta be used as a basis for a healthy life. But this is precisely the problem.
A surplus of those carbohydrates could cause obesity and degenerative diseases. Carbohydrates do, however, need you, but you can also get from vegetables and fruit. This is a lot healthier (6).
6. Drink water
Water is essential for a healthy life. After all, your body consists of 70% water. Without water you dry out and you die quite quickly. Water helps to lose weight. By drinking water you stimulate the calorie burning a bit.
If you want to know more about it, then read e-book Your Metabolism Boost .
Drinking a glass of water can also suppress feelings of hunger. If you drink water instead of soft drinks, you will get a lot less calories anyway.
Do you find the taste of water boring? Then make your own soda by adding mint, cucumber, fresh ginger, lime or lemon to your water. Water contributes well to a healthy life (7).
7. Be nice to your intestines
All your food ends up in your gut. There are billions of bacteria in your guts that, among other things, ensure that the nutrients are released from the food. Also, all those billions of bacteria ensure that your immune system stays in tact, so that you do not get sick.
Fiber-rich food, from whole grains, vegetables and fruit contributes to the proper functioning of your intestines.
Do you want to know more about healthy living and do not have a lot of time to find out everything yourself? No point, I did this for you. Also read the e-book Healthy In 10 Steps . After purchase you can download it directly from the site. So you have the e-book directly at home!
8. Do not be afraid of fat
Healthy dietary fats contribute to a healthy life. But for a long time we have been frightened by the share of dietary fats in our food.
It was mainly about saturated fats. These fats would not be good for you. They would cause your cholesterol to rise and therefore cardiovascular diseases would be lurking. There is not much left of that hypothesis.
Cholesterol , for example, is a substance in the body and has a lot of positive and healthy properties. Also, your nutrition but bad affects a very small part of your cholesterol level (8). So you can eat egg, grass-fed beef, chicken, poultry and game with peace of mind.
9. Bake in coconut fat
There are many reasons for using coconut fat. For example, coconut fat helps with weight loss and it has an anti-inflammatory effect. Coconut fat also helps with the absorption of other nutrients. Although coconut fat is a form of saturated fat, it does your body well (9).
10. Candy wisely
Everyone has a tendency, so I too. You know it, the pull when you’re waiting for a train, or the appetite just before dinner. The temptation is then great to take a candy, a cookie or whatever is available. Well, you can hardly take away that temptation. There is a lot of food offered, but you can eat more sensibly.
How can you eat sensibly ? You can eat sensibly, for example, by eating an egg during lunch. An egg is saturated properly. Anyway, you can also eat a handful of raw nuts, or some dried fruit. Personally, for example, I love dried figs. Figs contain a lot of magnesium and that dust is again involved in about 300 important body processes.