Hi everyone,
This blog today is about a healthy lifestyle. A healthy lifestyle can mean a lot of things. And is for everyone different. So my question to you is, what are your thoughts of a healthy lifestyle? Just think about it. You can write them in de comments or if you want to talk, just send me an e-mail.
If you are pursuing a healthy lifestyle, it is not only important to eat healthy and exercise. It is also feeling good in the body and mind. Those are also crucial parts. In this blog I will be discussing more about the general points and in the future I will write more in detail for specific subjects.
When I think of a healthy lifestyle, I think of
Healthy food
Movement
Relationships with other and myself
Sleep
And probably there are a lot more than above.
Healthy food
This is a difficult subject because there are a lot of different theories about what is healthy food and what is not. Because I come from a scientific back ground as a dietitian I am talking more about that point of view and the current recommendations of Belgium (www.gezondleven.be).
The recommendation for eating healthy are visually explained in the food triangle.
I find this visually very easy to see what you should eat more and less off. In the description below I have tried to explain a little more of how much you should eat of each category.
Category 1:
Drink mainly water: 1.5 litres a day.
Category 2:
Lots of vegetables: Try to eat 300 g a day. They contain lots of vitamins and minerals.
Lots of fruits: 2-3 pieces a day.
Choose whole grain bread, products and potatoes: 125 g a day. They contain fibres that will help with the bowls.
Nuts and seeds: a small handfull.
Vegetarian replacements: Legumes, tofu, tempé, seitan, mycoprotein: at least 1 time a week.
Oils and fats: one big spoon per person. 1 knifepoint per piece of bread. Try to alternate.
Category 3:
Fish: max. 2 times a week
Dairy products and alternatives: 250-500ml a day. They contain vitamin B12 and B2.
Eggs
Meat: eat max. 300g red meat a week and max. 30 procced meat. Choose mainly white meats
Recommendations that we should eat less are:
· Oils and fats: hard margarine
· Meat: eat max. 300g red meat a week and max. 30 procced meat. Choose mainly white meats
Recommendations outside the food triangle we should eat as minimal as possible.
· Cookies
· Candy
· Alcohol
· Soft drinks
· Pizza
· Frensh fries
· …
This is a short summary of what is healthy food. In the upcoming weeks I will talk more in detail about the different categories.
Movement
Movement is so important for our health and has a lot of benefits. Movement:
Improves blood flow
Improves concentration and productivity
Improves cholesterol levels
Healthier weight
Makes the muscles and bones stronger
Is better for your lungs
Reduces stress and anxiety
….
If you have a seated profession, you should stand up every 30 minutes and just stand up or do a little walk. In some company’s they also have a standing conference room. So use this one. It is so important for our blood flow to move.