We all want to live longer and be healthy as best as we can, right? I sure do, but in order to achieve that we need to take a closer look at what is relevant to accomplish the necessary steps to get at a "healthy stage" of one's life. How?
Cooking more often and eating out less can help. If you fire up your stove at least three times a week, then you will probably be able to cut the unnecessary calories and junk you would have accumulated dining out. Cooking at home you are in control of what is put into your foods, save money, and you can often make better choices. Cooking can be a fun activity for you and the family. Remember those who lead others will follow.
Eat a healthy breakfast because it starts your day on the right foot and having "brain power" at the beginning of the day will bring clarity and energy. Choose the right foods, such as, blueberries, oatmeal, quinoa, banana, or vegetable omelet. Keep in mind sugary foods (
Be a mindful eater that way you would not overeat and make wrong choices of foods. If your stomach is at its stretching point (fullness), then stop eating. Food portions is the key. The amount you eat plays a role in the energy balance strategy. Oversizing your foods is not healthy and it adds more weight to you and effects your body's digestive system. Choosing smaller food portions will help maintain the weight off and keep it off. Remember this "A moment on the lips, a year on the hips".
Eat more fish because it is high in omega-3 fatty acids. Omega-3 fatty acids protects you from heart disease, strokes, high cholesterol, high blood pressure, and inflammation. Strive for eating fish twice a week - fish that has low mercury- wild salmon, flounder, pollock, herring, sardines, and haddock. Japan is one of the top countries who has longevity.
Be a part-time vegetarian at least once or twice a week. You do not always have to have meat on your plate. Pick a day out of the week and name it MEATLESS MONDAY or MEATLESS WEEKEND. Your life expectancy increases when you eliminate eating meats and adding more vegetables and fruits to your healthy diet. This is the time to experiment and grab your herbs and spices. Kick it up a notch!
Kale Salad topped with fresh fig and gorgonzola cheese
|"MEATLESS WEDNESDAY & THURSDAY"|
A POT OF MOROCCAN LENTIL SOUP
GREEN LENTILS, CELERY, SWISS CHARD, TOMATOES, & SPICES
|"MEATLESS DINNER TABLE"|
PEAS & RICE, STUFFING, YAMS, COLLARD GREENS, & BEETS
INCREASE THE VEGETABLES
|LIMIT THE MEATS|