Simply do something healthy each day and you can add up to 15 years to your life! That’s what the experts say. So, we’ve brought you some healthy (and tasty) ideas for the next 15 days. Try them at random, and you’ll start feeling great.
Power Up With Proteins. Proteins are the building blocks of life. Are you getting enough protein from your diet? If not, today’s the day to try some tasty protein-powered treats. Spread peanut butter or yeast extract over bread toast. Drink a glass of milk. Eat a boiled egg. Nibble on hard cheese. Cook beans with rice.
Consume Those Carbs: Health experts say 50 to 60 per cent of your total calories should come from carbohydrates, preferably from complex carbohydrates (starches) and naturally occurring sugars rather than processed or refined sugars. To increase complex carbohydrates in your diet, dish up a delicious meal of brown rice or whole-wheat pasta, whole-grain bread, beans and baked potatoes today. Yum!
Bone Up On Calcium: Can’t stand milk? Load up on a yummy cupful of yoghurt or low-fat paneer today. Great for upping your calcium intake without adding on the fat. Dieters take note: Researchers at America’s Purdue University found that women who consume calcium from low-fat dairy products or get at least 1,000 milligrams a day showed an overall decrease in body weight. Since calcium is on your mind, today might be a nice day to schedule a bone density check-up, and add a calcium supplement to your diet.
Get An A Plus: Winter is a great time to take care of your eyes. This is when most Vitamin A-rich vegetables hit the market. Carrots, spinach, fenugreek, beetroot – juice them to the max! You’ll get extra benefits such as glowing skin and cancer-protection. Good sources: Liver (especially fish liver), egg yolk, oranges, apricots, carrots, tomatoes, melons and leafy vegetables.
B Wise: Vitamins B – 1, 2, 3, 6 and 12 – are vital for repairing body tissue, keeping your nervous system healthy, protecting your gums and keeping your joints and ligaments in good order. Today, go shopping for B-rich wheatgerm and pulses, fresh whole grains, low-fat dairy products, bananas and fish.
Seek Vitamin C: There are ways – and delicious ways – to get more Vitamin C to your diet. Take your pick. Drink lots of fresh citrus fruit juice. Add a generous squeeze of lemon juice to your salad. Or make slightly salty lemonade. Fortify tomato juice with lemon juice and herbs. Sit back in the warm winter sunshine with a good book, and enjoy a feast of oranges. See how easy it is to squeeze some C into your life? Do this today, and you’ll want to enjoy the refreshing experience every single day.
Take Five: Think about your eating pattern. Do you eat three big meals a day? Or worse, miss out on most meals? If yes, make amends today. Eat small portions at regular intervals, ideally every three to five hours. This will stabilise your blood sugar levels and prevent you from eating too much at one go. Besides, you’ll find yourself more active and energetic throughout the day.
Build Your Liquid Assets: Pure water, herbal teas, fresh vegetable or fruit juice. Enjoy any, some or all of these today. Each of these will revitalise you in two ways – by giving you energy and helping the toxins move faster out of your body. Just for today, cut down on coffee, tea, artificially sweetened and fizzy drinks, and spirits.
Go Sweet On Honey: Celebrate Freedom-From-Sugar Day today. Not for nothing is sugar called ‘white poison’- it gives you nothing but empty calories. Turn to honey for a truly sweet and healing experience. Buy the best quality honey you can find – the darker the better. It has great anti-oxidant qualities, and plenty of vitamins and minerals. Just a spoonful gives you instant energy and kills bacteria. And need we remind you of how delicious it is?
Cook Light: No-Fry Day today. Grill your veggies, bake some apples, boil those potatoes, poach the eggs and steam your greens. Cook food on a low heat – it requires less oil, brings out the flavour better and helps retain the vitamins.
Dine Early Tonight: Thanks to work pressures, dinner is the only meal many of us are able to enjoy. However, it is a mistake to eat a late, large dinner. If you’ve been eating your evening meal close to midnight, chances are you’ve been tossing and turning in bed. Give your body time to digest dinner tonight. Eat before 8 pm, allowing your body to focus on repairing and rebuilding cells, instead of struggling to digest a big meal. You’ll sleep soundly and wake up feeling incredibly fresh.
Come To The Crunch: Have a cereal for breakfast this morning. Choose from among shredded wheat, coarse semolina, raisins-and-bran… Cereals are a rich source of many essential vitamins, minerals and phytochemicals. The typical cereal dish is low in fat, cholesterol-free, fibre-rich, and filled with Vitamins E and B-complex, and minerals such as iron, magnesium, phosphorus and zinc. Nothing quite beats muesli for both flavour and power – an energising treat sure to cure you of your addiction to greasy parathas!
Eat The Bright Stuff: And no, we don’t mean red meat or fiery curry. Feast on tomatoes, beets, red, yellow, and orange peppers, carrots, broccoli and spinach. Toss them together into a salad, make soup or squeeze the juice out of them to power yourself with vitamins and minerals. Afterwards, enjoy a dessert of baked or stewed apples. The reason: The darker vegetables and fruits have a higher nutrient content.
Go Nuts! And seeds! Enjoy cashews, almonds, walnuts, crunchy sesame and groundnuts in moderate amounts and without frying. These are excellent for your skin and general health. Studies show that those who eat nuts daily are likely to live at least three years longer than those who don’t.
Chill Out! Time flew, didn’t it? You did a great deal for your health this month, and we bet you want to celebrate. Why not? Treat yourself to a new movie with friends. But hey, pick mineral water instead of the cola, and if you must have that buttery popcorn, share a pack with your pals. Sorry, couldn’t resist that!