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4 Healthy Tips For Better Lifestyle

1. Eat a healthy diet

Eat a combination of different foods, including fruit, vegetables, legumes, nuts
and whole grains. Adults should eat at least five portions (400g) of fruit and
vegetables per day. We can improve our intake of fruits and vegetables by always
including veggies in our meal; eating fresh fruit and vegetables as snacks;
eating a variety of fruits and vegetables; and eating them in season. By eating
healthy, we will reduce our risk of malnutrition and noncommunicable diseases
(NCDs) such as diabetes, heart disease, stroke and cancer.

2. Consume less salt and sugar

Filipinos consume twice the recommended amount of sodium, putting them at risk
of high blood pressure, which in turn increases the risk of heart disease and
stroke. Most people get their sodium through salt. Reduce our salt intake to 5g
per day, equivalent to about one teaspoon. It’s easier to do this by limiting
the amount of salt, soy sauce, fish sauce and other high-sodium condiments when
preparing meals; removing salt, seasonings and condiments from our meal table;
avoiding salty snacks; and choosing low-sodium products.On the other hand,
consuming excessive amounts of sugars increases the risk of tooth decay and
unhealthy weight gain. In both adults and children, the intake of free sugars
should be reduced to less than 10% of total energy intake. This is equivalent to
50g or about 12 teaspoons for an adult. WHO recommends consuming less than 5% of
total energy intake for additional health benefits. We can reduce our sugar
intake by limiting the consumption of sugary snacks, candies and sugar-sweetened
beverages.

3. Be active

Physical activity is defined as any bodily movement produced by skeletal muscles
that requires energy expenditure. This includes exercise and activities
undertaken while working, playing, carrying out household chores, travelling,
and engaging in recreational pursuits. The amount of physical activity we need
depends on our age group but adults aged 18-64 years should do at least 150
minutes of moderate-intensity physical activity throughout the week. Increase
moderate-intensity physical activity to 300 minutes per week for additional
health benefits.

4. Check our blood pressure regularly

Hypertension, or high blood pressure, is called a “silent killer”. This is
because many people who have hypertension may not be aware of the problem as it
may not have any symptoms. If left uncontrolled, hypertension can lead to heart,
brain, kidney and other diseases. Have our blood pressure checked regularly by a
health worker so we know our numbers. If our blood pressure is high, get the
advice of a health worker. This is vital in the prevention and control of
hypertension.

1. Lunges

Challenging balance is an essential part of a well-rounded exercise routine.
Lunges do just that, promoting functional movement, while also increasing
strength in legs and glutes.Start by standing with our feet shoulder-width apart
and arms down at our sides.

Take a step forward with our right leg and bend our right knee as we do so,
stopping when our thigh is parallel to the ground. Ensure that our right knee
doesn’t extend past our right foot.

Push up off our right foot and return to the starting position. Repeat with our
left leg. This is one rep.

Complete 10 reps for 3 sets.

2. Pushups

Pushups are one of the most basic, yet effective, body weight moves we can
perform because of the number of muscles that are recruited to perform them.

Start in a plank position. our core should be tight, shoulders pulled down and
back, and our neck neutral.Bend elbows and begin to lower body down to the
floor. When chest grazes it, extend elbows and return to the start. Focus on
keeping elbows close to body during the movement.Complete 3 sets of as many reps
as possible.

If can’t quite perform a standard pushup with good form, drop down to a modified
stance on knees — we will still reap many of the benefits from this exercise
while building strength.

Squats

Squats increase lower body and core strength, as well as flexibility in our
lower back and hips. Because they engage some of the largest muscles in the
body, they also pack a major punch in terms of calories burned.Start by standing
straight, with our feet slightly wider than shoulder-width apart, and our arms
at our sides.Brace our core and, keeping our chest and chin up, push our hips
back and bend our knees as if we are going to sit in a chair.

Ensuring our knees don’t bow inward or outward, drop down until our thighs are
parallel to the ground, bringing our arms out in front of we in a comfortable
position. Pause for one second, then extend our legs and return to the starting
position.

Complete 3 sets of 20 reps.

3 basic healthy exercises...




Guide for Eating Healthy Carbs

Make the Right Choice

Think of carbs as raw material that powers body. We need them to make sugar for
energy.They come in two types: simple and complex. What's the difference? Simple
carbs are like quick-burning fuels. They break down fast into sugar in our
system. We want to eat less of this type.Complex carbs are usually a better
choice.

 It takes our body longer to break them down.Read the "Fine Print"

Nutrition labels offer an easy way to spot added sugar, the source of simple
carbs that we want to cut back on. Just look for words that end in "ose."

The chemical name for table sugar is sucrose. Other names we might see include
fructose, dextrose, and maltose. The higher up they appear in the ingredients
list, the more added sugar the food has.Just Avoid Simple Carbs?

Well, it's not quite that easy. Foods that have been processed with added sugars
generally aren't as healthy a choice, it's true. But simple carbs occur
naturally in some foods that are part of a balanced diet. For example, most milk
and other dairy products contain lactose, or milk sugar.

Get Smart About Bread

Does our loaf have the complex carbs that are good for us? It depends on the
grain used to make it.

Look for bread made with whole grains. Barley, rye, oats, and whole wheat are
some top choices.

What About Fruit?

They're sweet, which must mean they have simple carbs, right? That's true, but
they're still a healthy choice. They've got fiber in them, which helps slow the
breakdown of sugar. Plus, most are a good source of nutrients like vitamin C and
potassium.Fruits with skins we can eat, such as pears, apples, and berries, are
especially high in fiber.Watch What We DrinkThat soda we are sipping could be a
sneaky source of simple carbs. 

That's because non-diet sodas contain a sweetener, often high-fructose corn
syrup. It's right there on the nutrition label, usually one of the first
ingredients listed. Twelve ounces of a regular soda can pack 39 grams of carbs,
all coming from the sugar in it.Think FallMany of the foods we associate with
autumn are great sources of complex carbs.Try starchy vegetables such as sweet
potatoes, squash, and pumpkin.

labels offer an easy way to spot added sugar, the source of simple carbs that we
want to cut back on. Just look for words that end in "ose."The chemical name for
table sugar is sucrose. Other names we might see include fructose, dextrose, and
maltose. The higher up they appear in the ingredients list, the more added sugar
the food has.Just Avoid Simple Carbs?Well, it's not quite that easy. Foods that
have been processed with added sugars generally aren't as healthy a choice, it's
true. But simple carbs occur naturally in some foods that are part of a balanced
diet. For example, most milk and other dairy products contain lactose, or milk
sugar.Get Smart About BreadDoes our loaf have the complex carbs that are good
for us? It depends on the grain used to make it.Look for bread made with whole
grains. Barley, rye, oats, and whole wheat are some top choices.What About
Fruit?They're sweet, which must mean they have simple carbs, right? That's true,
but they're still a healthy choice. They've got fiber in them, which helps slow
the breakdown of sugar. Plus, most are a good source of nutrients like vitamin C
and potassium.Fruits with skins we can eat, such as pears, apples, and berries,
are especially high in fiber.

Watch What We DrinkThat soda we are sipping could be a sneaky source of simple
carbs. That's because non-diet sodas contain a sweetener, often high-fructose
corn syrup. It's right there on the nutrition label, usually one of the first
ingredients listed. Twelve ounces of a regular soda can pack 39 grams of carbs,
all coming from the sugar in it.Think FallMany of the foods we associate with
autumn are great sources of complex carbs.Try starchy vegetables such as sweet
potatoes, squash, and pumpkin.

labels offer an easy way to spot added sugar, the source of simple carbs that we
want to cut back on. Just look for words that end in "ose."The chemical name for
table sugar is sucrose. Other names we might see include fructose, dextrose, and
maltose. The higher up they appear in the ingredients list, the more added sugar
the food has.Just Avoid Simple Carbs?Well, it's not quite that easy. Foods that
have been processed with added sugars generally aren't as healthy a choice, it's
true. But simple carbs occur naturally in some foods that are part of a balanced
diet. For example, most milk and other dairy products contain lactose, or milk
sugar.Get Smart About BreadDoes our loaf have the complex carbs that are good
for us? It depends on the grain used to make it.Look for bread made with whole
grains. Barley, rye, oats, and whole wheat are some top choices.What About
Fruit?They're sweet, which must mean they have simple carbs, right? That's true,
but they're still a healthy choice. They've got fiber in them, which helps slow
the breakdown of sugar. Plus, most are a good source of nutrients like vitamin C
and potassium.Fruits with skins we can eat, such as pears, apples, and berries,
are especially high in fiber.Watch What We DrinkThat soda we are sipping could
be a sneaky source of simple carbs. That's because non-diet sodas contain a
sweetener, often high-fructose corn syrup. It's right there on the nutrition
label, usually one of the first ingredients listed. Twelve ounces of a regular
soda can pack 39 grams of carbs, all coming from the sugar in it.Think FallMany
of the foods we associate with autumn are great sources of complex carbs.Try
starchy vegetables such as sweet potatoes, squash, and pumpkin.



Becoming a vegetarian

Tasty Choice

Going vegetarian can be delicious. We have every fruit, vegetable, bean, and
whole grain to choose from. The variety is endless. We can make it work for us,
whether we choose to eat this way all the time or to include some vegetarian
meals in our week.How Far Do We Want to Go?

When weceat a vegetarian meal, we don't eat meat, poultry, or fish.

 We may eat eggs or dairy. If it's a vegan meal, we will skip anything that
comes from animals, including milk, cheese, and eggs.

Pick our ProteinsWe can get all the protein we need from plant foods. Just make
sure we are getting enough calories from a wide variety of nuts, seeds, legumes,
and grains. 

Black beans and rice, with a salad, is one example of a classic vegetarian
meal.Tweak our Favorite RecipesIf we are used to eating meat, look for
vegetarian versions of our favorite dishes. 

For example, we can make lasagna with spinach or tofu instead of ground
beef.Make Vegetarian Stuffed Peppers

Stuff bell peppers with a blend of rice and veggies. Instead of ground beef, add
beans or meatless sausage crumbles. Season as usual.

Whip Up a Veggie Omelet

Eggs are a good source of protein. 

It's easy to substitute veggies for ham and cheese in an omelet. Try carrots,
mushrooms, and spinach.Shift Chicken Parmesan to Eggplant If we are used to
eating chicken Parmesan, use thin slices of eggplant instead of the chicken. If
we also skip dairy, we can use a soy-based cheese substitute instead of
Parmesan.Change our Chili When we are craving a warm, spicy bowl of chili, make
it with beans or tofu. we will get the flavor without the meat.

t's easy to substitute veggies for ham and cheese in an omelet. Try carrots,
mushrooms, and spinach.Shift Chicken Parmesan to EggplantIf we are used to
eating chicken Parmesan, use thin slices of eggplant instead of the chicken. If
we also skip dairy, we can use a soy-based cheese substitute instead of
Parmesan.Change our ChiliWhen we are craving a warm, spicy bowl of chili, make
it with beans or tofu. we will get the flavor without the meat.

t's easy to substitute veggies for ham and cheese in an omelet. Try carrots,
mushrooms, and spinach.Shift Chicken Parmesan to EggplantIf we are used to
eating chicken Parmesan, use thin slices of eggplant instead of the chicken. If
we also skip dairy, we can use a soy-based cheese substitute instead of
Parmesan.Change our ChiliWhen we are craving a warm, spicy bowl of chili, make
it with beans or tofu. we will get the flavor without the meat. 



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