What Being Healthy Really Means

Health to most people means, “not being sick.” People who are ill are considered to be in “poor health.” For these people, health is simply the absence of sickness. There is another more comprehensive view however, held by groups like the World Health Organization and the International Scouting Movement that suggest that true health is not only physical wellbeing, but  also includes, mental, social, spiritual and intellectual wellbeing.

In today’s society, there is a lot of emphasis on maintaining physical health, but most people spend little or no time looking after these other areas of wellbeing. If we are going to measure how healthy we are, we must consider how we are looking after the “whole of us” and not just our bodies.

Being healthy means taking time to consider those areas of our lives that we do sometimes neglect and finding ways to care for them. Research has shown that if we do not do this, then it will affect our physical health. Many of the reasons we say we are in “poor health” are caused by carrying too much stress, and eventually they will produce physical symptoms if we do not learn how to de-stress.

We usually care for the needs of others in preference to caring for ourselves. Self-care however, is not selfish but is a way of ensuring that our bodies are healthy in a holistic sense. We choose to go to the gym after work, which may seem to be caring for our physical body, but if it is something we want to do and we like to do, it will produce health benefits to our mental and social well-being. If we would like to study in a course that interests us as personal development, but consider ourselves too busy to enroll in a course without attempting to reschedule our time, we are not caring for our intellectual health.

Giving ourselves permission to self-care as a whole person is the first step to enjoying true health. It is not only important for us personally, it influences our roles as partners, as parents and as colleagues at work. It affects our productivity and our ability to enjoy life and to take advantage of the opportunities that life offers us.

When we adopt this holistic attitude for our lives, and in making lifestyle choices, we have begun to understand what true health really means.

The Basics of Exercise and Training

In abiding by an exercise and training regimen, it’s crucial that particular guidelines be abided by in order to get more effective results. Knowing about exercise and training basics will supply the basis on what and what might not be considered as great practice in the training regimen. Here are a few of the general training guidelines to keep you decently guided fitness-wise.

Cardio training plans help strengthen the cardiac muscle as well as the lungs. Not only will such training accomplish that, it will likewise help in bettering a person’s endurance. Cardio training may likewise help the body burn calories more efficiently which in turn aids in slimming down. But not all cardio training plans may be ideal for everybody. It may commonly be set according to an individual’s personal fitness level and would deviate from person to person.

However as a general rule, a regular cardio training plan ought to consist of at least 15 to 30 minutes of exercise. It may either be continuous or in short bursts. Cardio training ought to likewise become a steady part of the complete fitness program at least for three to five days a week. The aim ought to at least get your heart reaching 70 to 90 percent of your maximum pulse rate in order to be effective.

Stretching exercises to better flexibility is believed by most fitness experts to be among the most unnoted exercise programs. Many individuals never seem to bother working at their stretching exercises believing that it doesn’t matter that much. However having them as part of the common fitness program may help promote greater movement and improve flexibility. Flexibility exercises may likewise help promote better muscle relaxation after finishing up on cardio or strength exercises.

Strength training commonly involves working with free weights in order to beef up the muscles, bones and the connective tissues surrounding them. It’s crucial since strength training builds muscles, help increase body metabolism and bring down body fat.

The common strength exercise and training comprises of at least 8 to 10 exercises, each centering on the different major muscle groups of the body. Building strength and the muscles in the lower back, shoulders, chest, and the arms may be accomplished with at least 8 to 16 repetitions for every set of the exercises. Muscle groups may be built up for 2 to 3 days each week. But it shouldn’t be consecutive to allow much required rest periods. Suitable form is likewise crucial in doing the exercises in order to prevent injury.

Simple Ways to Cut Down on Saturated Fat

Saturated fats are fats that don’t have double bonds between their carbon molecules. They are found naturally in foods such as pork, beef and dairy products. Regularly eating foods that are high in saturated fat will cause your blood cholesterol levels to increase, which means an increase in the chance that you might suffer from heart disease or a stroke.

But, while many of us eat a diet that includes a high level of saturated fats, cutting down on those levels is simple. Here are some tips you can follow in order to keep your saturated fat levels to a minimum and your cholesterol levels low.

Eat Fresh Fruits and Vegetables

Fruit is often overlooked as a snack or dessert food. But, it provides a sweet taste without any saturated fat. Vegetables are also an excellent snack food, but may be a better fit as a side dish at dinner time. In addition, fruits and vegetables are antioxidants, and many of them contain vitamins and minerals that our bodies need.

Use Low-fat Dairy Products

You may already buy the skim or low-fat alternative milk at the store. But, there are low-fat alternatives to many dairy products. Start using low-fat cheese whenever possible. And if a recipe calls for sour cream, use plain non-fat Greek yogurt instead.

Cut Way Down on Butter

Butter is a particularly versatile dairy product that is often overused. Whether it’s spread across toast, or used in baking or frying, many of us tend to overdo it when it comes to adding butter. Whatever you’re using butter in the kitchen, use less than what the recipe calls for, or than you feel that you need. You might even cut butter out of your cooking entirely by substituting it with things such as Greek yogurt, peanut or almond butter, or mashed avocado.

Avoid Frying Your Meat

Frying meat means giving it a chance to absorb the fat from the oils that you cook it in. While some oils may be touted as ‘healthy’, others are not. When possible, it’s best to just avoid them altogether. Fortunately, there are several ways to prepare meat that doesn’t involve frying at all. The simplest alternative is to bake the meat. The roasted flavor is more than delicious. If you have access to a grill, use that instead of frying so that you can stay away from fats and give your food a satisfying grilled taste.

Consuming too much saturated fat can be a serious issue, especially if you are already experiencing problems related to high cholesterol. If you’re looking for more ways to keep cholesterol levels in check, it may be best to speak with a healthcare professional. They will be able to tell you more about what effects cholesterol have had on your body, and the steps you can take to work toward a healthy diet.

Inexpensive Ways to Eat More Fruits & Vegetables

Fruit and vegetables are highly nutritious. Not only that, they also provide your body with many essential vitamins and other nutrients. Unfortunately, it can be difficult to make these things a regular part of our diet. The good news is that both fruit and vegetables are very versatile when it comes to their use in the kitchen. Here are several great ways to incorporate fresh produce into every meal of the day.

Breakfast

Many fruits are already considered to be a great addition to a complete breakfast. Orange or grapefruit juice provides a wholesome alternative to coffee and sugary sports drinks. However, keep in mind that some of these juices contain added sugars, so be sure you enjoy them in moderation.

Another way to serve fruits at breakfast is in the form of a homemade fruit spread. Take fresh fruit and slowly boil it down to thicken. You can add honey for sweetness, though many fruits will be sweet enough without it. Depending on the fruit you use, you may need to add a little pectin to help it thicken as it cools. This fresh fruit spread makes a great topping for a bagel or a piece of toast.

Vegetables are associated with breakfast less often. But, that doesn’t mean there aren’t ways to appreciate them. You can try bell pepper or tomato slices with eggs to bring a little something extra to your omelets. Or, you could take a step toward a full English breakfast and include fried tomatoes in the meal.

If you prefer a shake or a smoothie in the morning for breakfast, there are all sorts of recipes for both fruit and veggie smoothies available on the internet. It only takes a quick search to find them.

Lunch

Lunch is a meal that many of us take for granted. For many people lunchtime is an extremely busy period. This means that they often choose the fast-food option rather than the healthy one.

Vegetable soup is a good choice, which allows you to add in whatever produce you desire. If you change up what you mix together each time, you’ll be able to enjoy a little variety from batch to batch. Another option is simply to eat raw fruits or veggies along with lunch or as a snack.

Dinner

Adding fruit to your dinner is easier than you may think. Just about any fruit you can imagine can be cooked into a sauce or glaze for anything from beef, chicken and pork, or even seafood. Some fruit also makes a great topping for simple meals like hamburgers or pizza.

As far as vegetables go, it’s likely that you already eat them with your dinner on a regular basis. But, that doesn’t mean there isn’t room for more in your diet. Try to plan meals that center around vegetables as often as possible, such as soup or stir fry.

Also, don’t forget about a yummy side salad and never pass up a great opportunity to include vegetables, fruit and nuts into your evening meal. Greens such as kale or lettuce are the perfect example of this.

One of the main influences on fruit and vegetable prices is the season. These foods tend to be much less expensive and easier to find during and shortly after their harvest season. For example, pumpkins are widely available in the fall, while pineapples are easy to find in the spring. Making your fruit and vegetable choices based on the season allows you to save money as well as give your menu a fun-to-eat theme.