The Sounds of Advice #56: Healthy Habits
Healthy habits: eating, drinking, exercise, self care
Sandy: Eating healthy is a big deal. It can help you to stay in shape with the correct vitamins, protein, fiber etc. If you eat the correct healthy foods you can lose weight if you are wanting to do that as well. It can help you keep a certain weight if you are already there.
These 10 foods are the lowest calories and most nutritious in terms of amount and richness of vitamins, minerals, healthy fats, fiber and protein.
Beans: Calories: 200 per cup Nutrients: Rich in folate, vitamin B1 or thiamine, magnesium, molybdenum, soluble fiber, iron and potassium.
Yogurt or Kiefer: Calories: 140 per cup (plain low-fat or non-fat) Nutrients: Rich in pantothenic acid, vitamin B2 or riboflavin, calcium, phosphorous, potassium and iodine.
Beef Liver: Calories: 137 per 3 ounces Nutrients: Rich in iron, vitamin A, biotin, choline, vitamin B12, vitamin B3 or niacin, vitamin B6, chromium, copper and phosphorus.
Salmon: Calories: 157 per 3 ounces
Nutrients: Rich in biotin, vitamin B12, vitamin B3 or niacin, vitamin B6, vitamin D, potassium, omega-3 fatty acids and choline.
Mushrooms: Calories: 15 per cup Nutrients: Rich in biotin, vitamin B2, copper, chromium and pantothenic acid.
Lobster: Calories: 65 per 3 ounces Nutrients: Rich in pantothenic acid, copper, selenium and zinc.
Soy Beans: Calories: 150 per half cup Nutrients: Rich in vitamin B1, vitamin B2, iron, magnesium, phosphorus, insoluble and soluble fiber, omega-3 fatty acids, polyunsaturated fats and protein.
Oysters: Calories: 85 per 3 ounces
Nutrients: Rich in vitamin B12, copper, iron, selenium and zinc.
Spinach: Calories: 14 per two cups Nutrients: Rich in folate, vitamin D, vitamin K, calcium, iron, magnesium and manganese.
Pork: Calories: 196 per 3 ounces Nutrients: Rich in biotin, choline, vitamin B3 or niacin, vitamin B6, vitamin B1 and zinc.
These 10 foods are the lowest calories and most nutritious in terms of amount and richness of vitamins, minerals, healthy fats, fiber and protein.
Beans: Calories: 200 per cup Nutrients: Rich in folate, vitamin B1 or thiamine, magnesium, molybdenum, soluble fiber, iron and potassium.
Yogurt or Kiefer: Calories: 140 per cup (plain low-fat or non-fat) Nutrients: Rich in pantothenic acid, vitamin B2 or riboflavin, calcium, phosphorous, potassium and iodine.
Beef Liver: Calories: 137 per 3 ounces Nutrients: Rich in iron, vitamin A, biotin, choline, vitamin B12, vitamin B3 or niacin, vitamin B6, chromium, copper and phosphorus.
Salmon: Calories: 157 per 3 ounces
Nutrients: Rich in biotin, vitamin B12, vitamin B3 or niacin, vitamin B6, vitamin D, potassium, omega-3 fatty acids and choline.
Mushrooms: Calories: 15 per cup Nutrients: Rich in biotin, vitamin B2, copper, chromium and pantothenic acid.
Lobster: Calories: 65 per 3 ounces Nutrients: Rich in pantothenic acid, copper, selenium and zinc.
Soy Beans: Calories: 150 per half cup Nutrients: Rich in vitamin B1, vitamin B2, iron, magnesium, phosphorus, insoluble and soluble fiber, omega-3 fatty acids, polyunsaturated fats and protein.
Oysters: Calories: 85 per 3 ounces
Nutrients: Rich in vitamin B12, copper, iron, selenium and zinc.
Spinach: Calories: 14 per two cups Nutrients: Rich in folate, vitamin D, vitamin K, calcium, iron, magnesium and manganese.
Pork: Calories: 196 per 3 ounces Nutrients: Rich in biotin, choline, vitamin B3 or niacin, vitamin B6, vitamin B1 and zinc.
Aisling: Self care ideas for when you need some "you" time
1. Give yourself a pedicure and/or manicure.
2. Read a book.
3. Sit on your porch & just observe the world around you.
4. Take a bubble bath.
5. Pick a bouquet of fresh flowers.
6. Take a leisurely walk.
7. Put on a relaxing face mask.
8. Watch your favorite movie(s).
9. Take a nap.
10.Order in dinner.
11. Sew something.
12. Go to the library.
13. Color
14. Watch funny YouTube videos.
15. Watch the clouds.
16. Look at the stars.
17. Dance.
18. Take a mental health day.
19. Burn a candle.
20. Sit in a coffee shop.
21. Go to the farmer’s market.
22. Find a new hobby.
23. Do yoga.
24. Sing at the top of your lungs.
25. Swing on a swingset.
26. Go swimming.
27. Declutter a room.
28. Bake something.
29. Watch the sunrise or set.
1. Give yourself a pedicure and/or manicure.
2. Read a book.
3. Sit on your porch & just observe the world around you.
4. Take a bubble bath.
5. Pick a bouquet of fresh flowers.
6. Take a leisurely walk.
7. Put on a relaxing face mask.
8. Watch your favorite movie(s).
9. Take a nap.
10.Order in dinner.
11. Sew something.
12. Go to the library.
13. Color
14. Watch funny YouTube videos.
15. Watch the clouds.
16. Look at the stars.
17. Dance.
18. Take a mental health day.
19. Burn a candle.
20. Sit in a coffee shop.
21. Go to the farmer’s market.
22. Find a new hobby.
23. Do yoga.
24. Sing at the top of your lungs.
25. Swing on a swingset.
26. Go swimming.
27. Declutter a room.
28. Bake something.
29. Watch the sunrise or set.
Michaelle: For a healthy heart, it is recommended that exercise should be for at least 30 minutes most days. Always check with your doctor before starting an exercise routine to know your limits in relation to your personal health. Exercise can be anything that makes your heart beat a little faster such as walking, aerobics, or even washing the car.
Source: WebMD
Benefits of exercise
1. Weight control
2. Combats health conditions and diseases
3. Improves mood
4. Boosts energy
5. Better sleep
Source: Mayo Clinic online
Source: WebMD
Benefits of exercise
1. Weight control
2. Combats health conditions and diseases
3. Improves mood
4. Boosts energy
5. Better sleep
Source: Mayo Clinic online
Kate: Drinking enough water every day is good for overall health. As plain drinking water has zero calories, it can also help with managing body weight and reducing caloric intake when substituted for drinks with calories, like regular soda.1-3 Drinking water can prevent dehydration, a condition that can cause unclear thinking, result in mood change, cause your body to overheat, constipation, and kidney stones.
Adults and youth should consume water every day.
Daily fluid intake (total water) is defined as the amount of water consumed from foods, plain drinking water, and other beverages. Daily fluid intake recommendations vary by age, sex, pregnancy, and breastfeeding status.
Although there is no recommendation for how much plain water adults and youth should drink daily, there are recommendations for daily total water intake that can be obtained from a variety of beverages and foods.
Although daily fluid intake can come from food and beverages, plain drinking water is one good way of getting fluids as it has zero calories.
There are many different opinions on how much water we should be drinking every day. The health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon. This is called the 8×8 rule and is very easy to remember.
Adults and youth should consume water every day.
Daily fluid intake (total water) is defined as the amount of water consumed from foods, plain drinking water, and other beverages. Daily fluid intake recommendations vary by age, sex, pregnancy, and breastfeeding status.
Although there is no recommendation for how much plain water adults and youth should drink daily, there are recommendations for daily total water intake that can be obtained from a variety of beverages and foods.
Although daily fluid intake can come from food and beverages, plain drinking water is one good way of getting fluids as it has zero calories.
There are many different opinions on how much water we should be drinking every day. The health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon. This is called the 8×8 rule and is very easy to remember.
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