Pirlo Speed Sheets
Pirlo
Understand any subject within 10 minutes Millions of subjects for you to understand fast and easily
Healthy Eating 2
As this feeling continues, you want to keep feeling this way, so you get into a routine of eating the right foods at the right times.
Over time, the food you eat has a direct result on your health, so all you have to do is “eat clever”. What you eat is one thing, but how you eat it is also important. By making the right food choices, you are reducing your risk of developing cancer, heart disease and diabetes among other ailments. In fact, the nutritional experts have also linked certain types of foods to depression. So knowing what you are putting into your body can be very beneficial to your overall well-being.
Knowing what to eat is no big 3 secret, you just have to know a few basics that will set you on the road to a healthier existence. The mistake most people make is going on a crash diet that is not really enjoyable, getting sick of it after a week or two and ending up back where you started. Get into a healthy eating routine and you will feel great. It is also not true, that just because you decide to eat healthy that all the food is tasteless. One of the most important and easy things to do to
To achieve a healthy body, we all 5 need a balance of Carbohydrates, Protein, Fibre, Fat, Vitamins and Minerals. We all have indulgences like chocolate or cream cakes which we love but sometimes feel guilty about eating. Well, first rule is, do not feel guilty about eating your favourite treats, because as soon as you ban them completely, you want them even more. So, take them in moderation. Reduce them slowly and you will crave them less.
Ok, its easy to say reduce this and 6 that from your diet and you will be fine. But look at it this way, if someone said to you tomorrow, if you keep eating the way you are you will definitely develop diabetes in 10 years time that could cause you further problems from then on. However if you change a few things now in your diet, you will actually feel 10 years younger in 10 years time, with more energy and your overall appearance will be much better. What would you do?
There is probably an art to 7 everything you do in life if you think about it and eating is no exception. Here is a few things to think about.
One of the most important things to 9 realize in life is that plain old fruit and vegetables are the foundation of a healthy diet. You have probably heard it a million times, but this type of food is filled with vitamins, minerals, antioxidants and fibre. You should always try and get a bit of fruit and vegetables in with every meal as they can be extremely beneficial for protecting your body against certain types of cancer and other diseases. If you are looking for a snack, always try and eat a piece of fruit or vegetable instead
Instead of your favourite sweety. 10 This is easier said then done, but you will start to feel like you have more energy quite quickly. The different coloured fruit and vegetables provide different benefits. Take a look at a few examples and get some ideas.
Sweet Vegetables: If you are the 11 type of person that has a sweet tooth, try replacing your sweet cravings with sweet vegetables. Try corn or carrots or maybe beetroot as a treat.
Eating Healthy is not always about staying thin or not enjoying the food you like. The trick is to find out which foods give you the most energy and this in turn will make you feel good. When you feel good, your brain is sharper, your memory is better and you have an all round feeling of healthiness.
Healthy carbohydrates are digested slowly helping you feel full longer and keeping blood sugar and insulin levels stable. So, it is important to try and introduce some carbohydrates into your diet on a regular basis. If certain carbohydrates do not sound that great to you at first, bring them slowly into your diet until you get use to them. Water is essential for healthy bodies as it gets rid of toxins and waste products. The importance of
1
Greens: Greens are packed with calcium, magnesium, iron, potassium, zinc, vitamins A,C,E, and K. They are all good for keeping your blood and respiratory systems strong.
13 Drinking water cannot be
What is protein? Protein in food gives 17 us the energy to keep moving and is broken down into the 20 amino acids that are the bodies basic building blocks for growth and energy. It is extremely essential for maintaining cells, tissues and organs. A diet lacking in protein can lower our immunity system as well as slow up growth.
understated. Lack of water within our system causes dehydration, tiredness, headaches and low energy levels. So if you get tired of drinking water every day, try some fruit as an alternative as it too contains plenty of water and is sweeter to the taste buds.
It takes a few minutes for the brain to tell the rest of your body that it is full, so eat slowly and take a few breaks as you are eating and try not to eat so fast. Eating in front of your computer or TV can lead to mindless over eating, so try not to do it. Chew your food slowly and savour every bite.
Fruit: A wide assortment of fruit is essential for a healthy diet, they provide vitamins, fibre and antioxidants, Berries are very good for cancer fighting. Fibre helps your digestive system to process food and absorb nutrients. Try and avoid fruit juices as they can contain quite an amount of sugar,
14 Healthy fat is actually good for
18
Your “Metabolism” is a set of 8 chemical reactions that happen within your body to maintain your life. Having a good healthy breakfast can jumpstart your metabolism and give your body a good start to the day. For some reason, most people think that having 3 large meals a day is a normal day to day eating pattern. The fact of the matter is that having smaller healthier meals throughout the day is actually better for you as it keeps your energy levels high and your metabolism moving. Always try to stop eating before you feel full as it is very beneficial to your body. Also avoid fried vegetables or 12 those that are mixed with sauces or dressings. Carbohydrates & Wholegrains: Ok, What are Carbohydrates? They are sugars that provide the body with energy. Wholegrains are a delicious source of carbohydrates and help protect against heart disease, certain cancers and diabetes. People who eat more wholegrains tend to have healthier hearts. Some of the more healthier carbohydrates are wholegrains, beans, fruit and vegetables.
15 While there are certain fats that
your brain, its also good for your heart and the cells that make up your body. Even your hair, skin and nails benefit from healthy fats within your diet. There are certain foods that are rich in Omega 3 fats which are known as EPA and DHA. These are very important to introduce into your diet as they can reduce cardiovascular disease. Some products that contain these types of fats are: Avocadoes, Almonds, Hazelnuts, Salmon, Herring, Mackerel, anchovies and sardines.
Fibre: Fibre helps you feel full faster and for a longer amount of time while keeping your blood sugar levels stable. Beans, fruits and oats can be included in your fibre list.
start your new healthy eating 4 pattern is to just change a few things everyday. A few little changes everyday and you will, without even noticing it be eating much healthier. Another problem that can happen is that people get too focused on counting calories and portion sizes and before you know it, they are back to square one again. So just take it easy and learn about the right foods to eat and before you know it, you will automatically be feeling a lot healthier. It really is easy!
16
are very good for your health, there are also some that are no so good for you. You should keep an eye on your intake of these particular fats. Here are a few food products in which you may find harmful fat products. Saturated Fats: Red Meat and whole milk dairy products. Trans – Fats: Found in vegetable shortening, some margarines, crackers, candies and fried foods.
19
20
Protein Foods Include: Beans, Lentils, Almonds, Walnuts and Soy milk.
Pirlo 2011