Healthy Lifestyle
 love yourself enough to live a healthy
CONTENT • How to live a healthy lifestyle
P. 1
• How to have a simple workout
P. 2
plan and stick to it • The benefits healthy of laughter
P. 3
• The 10 healthiest foods on the planet
P. 4
• Low calorie breakfast recipes
P. 5
• What to eat after and before workout
P. 6
• Why drinking tea is good for your health
P. 7
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HOW TO LIVE A HEATHY LIFESTYLE Part 3 of 4: Avoid Unhealthy 1. Avoid yo-yo dieting. 2. Stay away from fad diets. 3. Exercise in moderation. 4. Know what you weigh. 5. Avoid excessive smoking and alcohol intake. 6. Get plenty of sleep.
Part 1 of 4: Choose Healthy Foods 1. Choose food that contains minimal amounts of unhealthy fats. 2. Eat healthy fats in moderation. 3. Select foods that are low in both sugar and highly refined carbohydrates.
Part 4 of 4: Remember Good Hygiene 1. Shower every other day.
4. Eat a variety of different whole foods instead of eating processed foods. 5. Incorporate organic foods.
Part 2 of 4: Get Some Exercise
2. Brush and floss your teeth daily.
1. Start and finish your workout with stretching.
3. Clean your feet.
2. Go to the gym 3 to 5 times per week.
4. Always wear clean clothes.
3. Exercise in your neighbourhood. 4. Enjoy rigorous daily activities. 5. Ditch
your car. Walk or bike to your
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HOW TO HAVE A SIMPLE WORKOUT PLAN AND STICK TO IT 1. Start with a workout plan. How long do you want to work out? 30 minutes, an hour? Let's do about 35 minutes to start with. This is one workout plan. It contains: • 60 Leg Kicks and 60 leg barrels • 4 to 6 minutes of jogging in place • 50-100 sit-ups • 50 jumping jacks • Just randomly dancing to a up beat song for 30 minutes or an hour. 2. Do this everyday. You'll lose your pounds but if you go to a gym, you'll lose more pounds. 3. If you drink more water, then you can lose up to about 5 pounds by drinking a lot of water. About 8 glasses a day. Use a 12 oz. glass and drink 8 glasses and you lose 5 pounds in about a week. 4. Jog or run around town or your neighbourhood. Do about a mile or just run for an hour or two.
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THE HEALTH BENEFITS OF LAUGHTER E veryone
loves to laugh. The
aching pain of your abs working way harder than they usually do, the accidental leakage you just couldn’t hold in anymore, the tears, ah yes, the sweet, salty liquid of a good, hard laugh. If you don’t enjoy laughing, you should. Laughing doesn’t just remind us of the old times or connect us; it can also be beneficial to our overall health. Laughing is good for our bodies. It boosts your heart rate, stretches the muscles in your face and body, and makes you breathe faster (although sometimes you may feel like you’re gasping for air) which sends more oxygen to your muscles. It can also lower cortisol levels (the stress hormone), increase dopamine (the feel-good hormone), protect against heart attack and laughing –no joke– burns calories. When we laugh, it’s not just physiological; it’s mental. Laughing acts as a mood-boosting, spirit-uplifting, stress reducer that can make any bad day better. It just makes us feel better. It can also combat fear and depression.
Let’s recap. Laughing makes you feel good, burns calories, lowers stress and lifts your spirit. As you can see, the benefits of laughter are numerous. Charlie Chapman once said, “A day without laughter is a day wasted.” So, now that you know why you should do it, the only thing left to do now is, well, laugh.
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THE 10 HEALTHIEST FOODS ON THE PLANET 1. Lemons • Just one lemon has more than 100 percent of your daily intake of vitamin C. 2. Broccoli • One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement. 3. Dark Chocolate • Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals. 4. Potatoes • One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily. 5. Salmon • A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer. 6. Walnuts • Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts. 7. Avocados • Rich in healthy, One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease. 8. Garlic • Garlic is a powerful disease fighter that can inhibit the growth of bacteria. 9. Spinach • Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health. 10. Beans • Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent.
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LOW CALORIE BREAKFAST RECIPES • Spinach & Bacon Omelet
Ingredients : 1 egg plus 2 egg whites 2 slices cooked turkey bacon, crumbled 1 cup baby spinach Cooking spray
• Bagel & Cream Cheese
with Tomato Ingredients : 1 small (3-ounce) wholegrain bagel 2 tablespoons low-fat cream cheese
1 slice whole-grain toast
2 large slices tomato
1 teaspoon butter
Salt and pepper to taste
Make It : Whisk together eggs, bacon and spinach. Coat a skillet with cooking spray; cook egg mixture and serve with toast and butter. • Peanut Butter & Banana Pancakes
Ingredients : 1/2 small banana, chopped
Make It :
2 teaspoons peanut butter
Toast bagel halves and
1/3 cup prepared whole-grain pancake batter 1 teaspoon honey Make It : Add banana and peanut butter to batter. Cook pancakes and serve with honey drizzled on top.
spread with cream cheese. Top each side with a slice of tomato and season with salt and pepper.
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WHAT TO EAT AFTER 
 AND BEFORE WORKOUT Before: Whole Wheat Toast
Before: Greek Yogurt and
Before: Oatmeal with Fresh
with Sliced Banana
Trail Mix
Fruit
Whole-wheat toast with
Getting ready for a long
Oatmeal is the workout
fruit gives you both types of
run? Eat some yogurt first.
buddy you never have to
carbs with the bonus of
It's easy on your stomach
nag to exercise.
being super easy to digest.
and when paired with trail mix can give you the little rev your body needs. After: Veggie Omelet with Avocado
After: Grilled Chicken and Mixed Vegetables
peptides, small protein molecules that play a role
a great source of protein
helping to regulate insulin
and help aid in muscle
levels and give you joint
recovery and growth. Switch
support.
mode, so you need a
scramble and make a
nutrient dense dish. The
veggie-packed omelet.
lean
Garnish with a few slices of
carbohydrates in chicken.
salmon has bioactive
in inflammation reduction,
it up from the usual
and
Potato
You already know eggs are
Your body is in recovery
protein
After: Salmon with Sweet
a v o c a d o f o r fi b e r a n d monosaturated fats.
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WHY DRINKING TEA IS GOOD FOR YOUR HEALTH
Tea is the most popular drink on the planet. And some researchers say it's even healthier. "Tea packs more of a punch than water,� Studies suggest that one cup of tea may contain up to five times more antioxidants than any fruit or vegetable. These disease-fighting compounds may help prevent certain cancers, keep your heart healthy, burn fat and ward off weight gain, sharpen your mind, and help your body beat the effects of aging and stress. The facts are in : It's teatime !
• Drink to Your Health
How much tea should you sip? One to three cups a day provide plenty of health benefits. 1 cup = 5 percent higher mean bone mineral density, and 46 percent lower risk of high blood pressure. 2 cups = 26 percent lower risk of the mental decline that accompanies aging, and 35 percent lower risk of squamous cell carcinoma, a common skin cancer. 3 cups = 11 percent lower risk of heart attack, and 37 percent lower risk of breast cancer.
Your brain: one study showed that tea drinkers have improved accuracy and attention when switching between tasks. Your bones: Studies indicate that phytochemicals in tea, such as flavonoids, may protect against bone loss: Regular tea drinkers have higher bone density than non-tea drinkers. Your heart: A study of more than 40,000 adults found that women who drank five or more cups of green tea a day had a 31 percent lower risk of death from heart disease than those who downed less than one. Other research linked black tea to lower LDL cholesterol. Your skin: the main polyphenol in green tea, has anticancer properties that may prevent the development of skin tumors. green-tea extracts reduced the severity of exposure to UV radiation.
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