Tips for Healthy Eating - HealthyLife 

(References: Various Health, mind and body sources)

Do: Sleep well.

A well-rested body is the foundation for a healthy lifestyle. If you’re constantly missing out on sleep, you’re hurting not only your body but your mind. Sleep helps to improve your memory, your creativity and even your lifespan.

Don’t: Stay up for “just one more show.”

It’s easy to get caught up in what you’re doing, whether it’s folding laundry, perusing Pinterest or staying up to watch Mad Men. Make sleep a priority, and set your DVR to watch that show tomorrow, or leave the dishes in the sink for the following morning. You’ll have a lot more energy to deal with anything that comes your way after getting at least eight hours of sleep.

Do: Eat breakfast.

Jump-start your metabolism and your day with a good breakfast. Even if you’re short on time, you can grab a quick piece of toast with nut butter, banana and honey. Grains are another healthy breakfast option. You can visit this site for more information.

Don’t: Skip breakfast.

The first meal of the day fuels your body and your mind. Unless you like being in a zombielike state, don’t skimp on your morning fuel-up. Don’t think you’re helping your weight by skipping breakfast either. A 2009 study conducted by researchers at Imperial College London showed that skipping breakfast could lead to weight gain.

Do: Stay hydrated.

The human body is comprised of approximately 60 percent water. We’re constantly excreting water throughout the day due to our normal bodily functions. Replenish that water by keeping a reusable bottle of ice water with you to sip whenever you feel thirsty.

Don’t: Hydrate with soda.

If your idea of hydration is grabbing a jumbo soda from the mini mart, you’re not doing your body any favors. Satisfy your cravings for carbonation with soda water. Machines are now sold for home use that allow you to make your own carbonated drinks the healthy way. We’ll drink to that!

Do: Move your body.

Don’t make excuses for sitting at a desk all day and on the couch all evening. A sedentary body is not a healthy body. Get on a regular schedule, and do something active. It could be running, dancing or just taking a walk around the block.

Don’t: Postpone starting an exercise regimen.

Start today! Be realistic about the exercise that fits your schedule and your capabilities. Start small, and work your way up to longer and more intense activity.

Do: Snack.

Snacking is not just for kids anymore. Help rev up your metabolism and energize your body and mind with healthy snacking in between meals.

Don’t: Overeat at mealtime.

Shoveling down massive amounts of food at breakfast, lunch and dinner is not the healthiest approach. Eat more frequent, smaller meals or snacks throughout the day and you won’t be starving when mealtime comes around. Your digestive system will thank you.

Do: Unplug.

Smart phones, computers, tablets and e-readers make it very easy to get stuck in front of a screen for hours on end. Take a break and walk away from the screens to have a stretch and enjoy some time outside. It will help your posture, eyesight and clear your mind.

Don’t: Let computers replace human interaction.

With texting and email replacing conversations, you need to make a real effort to connect with colleagues, family and friends in person. The next time you start an email, try picking up the phone instead.

Do: Practice moderation.

Make a long-term commitment to a healthy lifestyle by being realistic about your goals.

Don’t: Go to extremes.

Enthusiasm for health is one thing. Overdoing it is another. Implement a diet and exercise regimen you can stick with for the long run.

Do: Relax.

Treat yourself to a massage, a pedicure or a yoga class when you need to unwind. Relaxation not only feels good, it has a proven positive impact on your health.

Don’t: Stress out.

The past is behind you, the future is yet to come. Practice mindfulness and appreciate each moment as it happens. Breathe in. Breathe out. Visualize feelings of worry, anger or frustration floating away.

Do: Enjoy adventures.

Seize the day and be a little adventurous. Visit new places, try new things, meet new people. Instead of the same old routine, step outside of your box and revel in some new experiences.

Do: Find purpose.

Whether it’s being a great parent, a devoted friend, or an active volunteer that makes your heart sing, having purpose helps us all live better. You’re here for a reason!

Do: Laugh louder.

Laughter releases endorphins and promotes longevity, so it really is the best medicine. Laughter is the outward expression of inner joy — the more, the merrier.

Do: Appreciate life.

Open up your eyes and look around: Your family, your friends, your pets, your home… you have things for which to be grateful wherever you look. Whether it’s a beautifully sunny day or a project that went well at work, slow down and savor the good that surrounds you.

Do: Love fully.

Love yourself, and focus on both your inner and outer beauty; you’ll see the same in others. Love the people who treat you right, and forget about those who don’t. Life is too short and precious to hold back love from the people in your life who deserve it. Love is never wasted.

Don’t dwell on the past.

Don’t dwell on mistakes and painful experiences. Learn from them, but remember that the past is gone. Don’t worry about a future yet to come, but live fully today. You can’t revise your history, and you can’t fully anticipate your future, but you can embrace where you are today. Now matters.

DO: Keep your foundation.

Always be open to hearing other opinions, but stay grounded in the foundation of your beliefs. Stand up for yourself and your beliefs, and don’t let anyone push you around. Getting caught up in the minutiae of everyday living is all too easy, but your beliefs speak to the core of who you are. Respect them and live peacefully with them.

DO FOLLOWING:

Nurture.

We’re social beings, and we feel happiness from the company of others. Nurture your relationships with family and friends by making time to spend together. The more you connect with the people you love, the happier you will be.

Embrace romance.

Demonstrate how much you care to keep your relationship solid. Taking time for the little things — a night out, a hug, a helping hand, a sincere expression of gratitude — reaffirms the good thing you have. And the time shared provides its own enjoyment.

Be charitable.

Putting your own problems in perspective is easy when you reach out to help someone less fortunate. You’ll feel purpose and meaning, and renew your happiness about your own place in the world. A boost to the happiness of others will also boost yours.

Work at what you love.

We all work to pay the bills, but there’s more to life. Transitioning from “just a job” to an inspiring vocation isn’t quick or easy, but a fulfilling work life can make you happy in so many ways. Imagine looking forward to a Monday morning so you can go do work that you love! Explore the options.

Prepare.

Save your money. If you have three to six months of living expenses saved, you will be able to cover basic needs in case of an emergency. Knowing that you have that security can do wonders for your peace of mind and overall happiness.

Express gratitude.

Write a testimonial to someone who has made a difference in your life: a parent, a teacher, a friend. Then visit that person and read her the letter expressing your gratitude for what she’s brought to your life. You’ll make her happy and add to your own joy when you openly give your thanks.

Count your blessings.

Every single day, think of three things that went well and made you happy.

Stay positive.

Inventory the positive things about yourself. You have valuable skills and abilities to share with the world. Take time to remind yourself of what you have to contribute to life.  See the difference in your life and what you have which others don’t have- don’t be contented but have a positive attitude to achieve bigger / larger goal

To Feel better, To look better what you can do? And what you should not do?

(Reference: http://www.clevelandclinicwellness.com/)

Do Eat Heart-Smart

If you have high blood pressure or borderline hypertension or you just want to eat heart-smart, the DASH (Dietary Approaches to Stop Hypertension) or Mediterranean diet is the answer. People with high blood pressure or borderline hypertension can lower their blood pressure and reduce their risk of heart attack simply by modifying their diet. The DASH diet, recommended by the American Heart Association, is similar to the Mediterranean diet, focusing on plenty of fruits, vegetables and whole grains, as well as a moderate amount of low-fat dairy and lean protein every day. Both diets also zero in on reducing saturated fat, red meat and added sugar.

Do Practice Portion Control

You might think that eating alone is the best way to cut back on your calories. After all, if you’re not distracted by good conversation, you’ll be more mindful of how much food you’re shoveling into your mouth. But that isn’t always the case. While it’s true that some people eat less when dining solo, others chow down when no one is watching. If you frequently overeat, your best bet is to dine with people who practice portion control. Because we unconsciously mirror others’ habits, we eat less when others at the table are doing the same. Likewise, if your dining partner chooses a salad over mozzarella sticks, you may opt for something more healthful too. And remember to include fiber in your diet. Fiber comes from whole foods and fills you up. Try to build your meal with 100 percent whole grains and half a plate of colorful fruits and vegetables.

Do Tame Your Sweets Cravings

The equation is pretty simple: The more sweets you eat, the more you want. Which means that you can train your taste buds to crave less sugar by gradually decreasing the sweets you eat. Human beings are remarkably adaptable creatures. We can adjust to just about anything life throws at us. The same goes for our food preferences. If you’ve never had a swig of soda in your life, you’d probably cringe at how sweet it is. Drink it every day and you’d barely notice it. If you have an insatiable sweet tooth and want to cut back, do it slowly with small, imperceptible changes. That way, your palate can have time to adjust to the new flavors. If you’re a cola fanatic, switch to seltzer and grape juice. Each week, increase the amount of seltzer and reduce the amount of juice until you’re just using a splash of grape juice. Instead of candy, try dried fruits. They’re a nutritious way to satisfy a sugar craving. If you need something crunchy, go for cinnamon or dry fruits

Do Keep Hunger in Check

If you’re feeling hungry all the time, take a look at how many refined carbohydrates you eat. Without fat or fiber to slow them down, refined carbohydrates fuel the appetite. Sticking with whole grains will make you feel full longer. Eating a bagel with fat-free cream cheese for breakfast? It’s about as good for your waistline as a doughnut. Both of these foods fuel the appetite like gasoline feeds a fire. Downing refined carbohydrates is like mainlining sugar — you get a blood-sugar spike and then a precipitous drop, which leads to rebound hunger. The result? You reach for another sugary goodie to stave off fatigue, irritability and gnawing hunger pangs. Keep your cravings in check by cutting out high-sugar snacks and refined carbohydrates, like white rice, sorbet, cookies and crackers. Or eat small amounts, like half of a bagel or one cup of pasta, with high-quality protein or fiber to slow it down in your system.

Do Keep Treats Hidden Away

Whether we know it or not, most of us are on the see-food diet. When snacks are placed where we can see them, we tend to eat a lot more of them. Researchers at Cornell University found that people given clear candy dishes ate 71 percent more chocolates than those who were given opaque ones. Good thing our favorite treats don’t come in clear containers! The solution: Limit your exposure to hard-to-resist goodies. Tuck them away in your cupboard, or keep them out of the house altogether. Instead, make your fruit bowl the focal point of your kitchen. It will encourage you and your family to dip into it more often.

Do Eat Regularly

Unlike your car, your body doesn’t run equally well whether it’s completely topped off or just a drop away from empty. So it’s critical to keep your fuel level relatively even throughout the day — eating too much at one meal or not enough at another can leave you lagging. That’s one reason nutrition experts are virtually unanimous in their advice to eat small meals — as many as six — throughout the day

Do Build a Healthy Plate

Choose foods with the most nutritional bang for your buck. To balance your meals here is a trick – Imagine your plate like a clock. Fill the first half of the circle (from 12 to 6) with fruits and vegetables. Add lean protein to a quarter of the plate (6 to 9); round things out (from 9 to 12) with a whole-grain, high-fiber starch.

Don’t Skip Breakfast

Skipping breakfast results in binge eating: The truth is that you’ll be more likely to binge later if you haven’t eaten anything. Without a healthy breakfast in your stomach, you’ll also be more likely to choose unhealthy foods when you finally do eat, such as sweets and salty snacks. Good breakfast options include a bowl of oatmeal, whole-grain cereal with fruit and milk, a slice of toast with peanut butter, or an egg on toast — using 100 percent whole-grain bread, of course.

Don’t Overeat So-Called Healthy Food

 Just because it’s organic, high-protein or low-fat doesn’t mean it’s a diet-friendly or healthful option. When foods carry claims like “made with whole grains” or “low in sugar,” we think we’re buying health food — even though that isn’t necessarily the case. And when we think we’re being healthy, we reward ourselves by eating up to 44 percent more! Part of that reason is because we underestimate the amount of calories in so-called health food. The truth is that whole-grain, low-sugar and organic foods, among others, often contain just as many calories and grams of fat as their traditional or original counterparts. Take a close look at the serving size and calculate how much you should realistically consume in one sitting before digging in.

Don’t Buy Too Much Produce

When shopping for fresh produce, buy only what you’ll eat right away. And whenever you can, buy local. There’s good reason: Plants start losing nutrients the minute they’ve been picked. In India street vendors often sell fresh vegetables. Look for such vendors and buy from them. It keeps both of you happy.

Don’t Believe That Bigger Is Better

Big containers encourage bigger helpings.. If everything you eat comes out of a mammoth package, you’re likely eating much more than you realize. While you don’t necessarily have to stop buying in bulk, you should measure out your serving sizes so you know how much you’re taking.

Don’t Fall for Every Trans Fat–Free Claim

Foods that contain less than half a gram of trans fat per serving are allowed to claim they have zero grams of the heart-damaging fat. Current dietary guidelines recommend consuming no more than 1.11 grams of trans fat per day(as per US data). So eating just a few servings of supposedly trans fat–free products could inadvertently put consumers over that limit. Unlike other fats, trans fat (also known as trans fatty acid) wallops cholesterol levels in two ways — it raises “bad” LDL and lowers “good” HDL, both of which can increase the risk of heart disease. To figure out if a food contains trans fat, scan the ingredients. Fully or completely hydrogenated oil does not contain trans fat, but if the label simply says “hydrogenated,” it’s safer to stay away. That goes for “partially hydrogenated” or “shortening” too, since that product most likely contains some amount of trans fat. Watch out for trans fat in some brands of crackers, biscuit dough, microwave popcorn and cocoa, among other foods.