First go to the mirror and look at yourself and ask one question to yourself "am I taking care of my self ??".
You will get your answer,if you got the answer "No your are not taking care of yourself ".Then you should follow the tips given below to stay fit and live healthy lifestyle.
There are few things you should always remember to maintain your body. Follow them correctly and you will get the results.
1. Eat healthy food:-
We all know that everybody loves to eat junk food because it is tasty but the one thing we forgot that the tasty thing is going to damage our body and our daily lifestyle.
It is hard to maintain the healthy diet but if you have the enough will power and put some hardwork to it. Then definitely it will bring and amazing change to your lifestyle.
Add some green veggies to your daily diet.
I know what you are thinking after listening this everybody hates it even i also.but if we want to live more then we have to do this.
I'll give you the list of food you should include in your day to day routine.checkout the following list
1. Veggies:-
These contains vitamin A,vitamin B, vitamin k, some antioxidants,etc.everything that is necessary to our body.These contains like 1. kale :-
It is also known as the most healthy food. It is used to make smoothies these days;It will give you 3g of protein in one cup.
2. Spinach :-
As you heard this name you should get one character in your mind i.e Popeye, that cartoon character who gets power by eating spinach;even when I was kid I used to eat spinach by remembering that character In my mind.
By consuming it will reduce the asthma,cancer,improves the texture of our skin,it also reduces the blood pressure.
The study even showed that consuming shake every morning containing the spinach in it will help you to reduce fat and you can easily weight loss. so what are you thinking start drinking.
3. Swiss chard :-
Similar to kale and spinach, it is a leafy green vegetable that is rich in nutrients, the main ones being vitamin K, vitamin A, vitamin C, magnesium, copper and manganese.
Swiss chard also contains kampferol, a substance that helps protect your heart, and syringic acid, which helps with blood sugar control.
4. Artichokes:-
Artichokes contain a vast number of nutrients that benefit your health. The most notable ones are quercetin, which helps fights off cancer, silymarin, which could assist in liver tissue regeneration and rutin, which promotes cardiovascular health.
"IF you want to Eat some tasty food 😋 with some healthy foods,then checkout this video for tasty recipes".
5. Broccoli :-
When you were a child, you would either love or really hate broccoli. I can understand why many youngsters wouldn’t want to eat these “mini-trees” – to some, they just don’t appeal to the taste buds. Luckily for me, I quite enjoyed the taste of broccoli, even when it was only served steamed, on its own.
1 cup of chopped up broccoli contains 3 g of protein, 2.4 g of dietary fiber, 135% of your RDA of vitamin C and 14% of your RDA of folate.
It assists with your digestive, eye & heart health, fights cancer & aging and prevents many chronic diseases.
You will get your answer,if you got the answer "No your are not taking care of yourself ".Then you should follow the tips given below to stay fit and live healthy lifestyle.
There are few things you should always remember to maintain your body. Follow them correctly and you will get the results.
1. Eat healthy food:-
We all know that everybody loves to eat junk food because it is tasty but the one thing we forgot that the tasty thing is going to damage our body and our daily lifestyle.
It is hard to maintain the healthy diet but if you have the enough will power and put some hardwork to it. Then definitely it will bring and amazing change to your lifestyle.
Add some green veggies to your daily diet.
I know what you are thinking after listening this everybody hates it even i also.but if we want to live more then we have to do this.
I'll give you the list of food you should include in your day to day routine.checkout the following list
1. Veggies:-
These contains vitamin A,vitamin B, vitamin k, some antioxidants,etc.everything that is necessary to our body.These contains like 1. kale :-
It is also known as the most healthy food. It is used to make smoothies these days;It will give you 3g of protein in one cup.
2. Spinach :-
As you heard this name you should get one character in your mind i.e Popeye, that cartoon character who gets power by eating spinach;even when I was kid I used to eat spinach by remembering that character In my mind.
By consuming it will reduce the asthma,cancer,improves the texture of our skin,it also reduces the blood pressure.
The study even showed that consuming shake every morning containing the spinach in it will help you to reduce fat and you can easily weight loss. so what are you thinking start drinking.
3. Swiss chard :-
Similar to kale and spinach, it is a leafy green vegetable that is rich in nutrients, the main ones being vitamin K, vitamin A, vitamin C, magnesium, copper and manganese.
Swiss chard also contains kampferol, a substance that helps protect your heart, and syringic acid, which helps with blood sugar control.
4. Artichokes:-
"IF you want to Eat some tasty food 😋 with some healthy foods,then checkout this video for tasty recipes".
5. Broccoli :-
When you were a child, you would either love or really hate broccoli. I can understand why many youngsters wouldn’t want to eat these “mini-trees” – to some, they just don’t appeal to the taste buds. Luckily for me, I quite enjoyed the taste of broccoli, even when it was only served steamed, on its own.
1 cup of chopped up broccoli contains 3 g of protein, 2.4 g of dietary fiber, 135% of your RDA of vitamin C and 14% of your RDA of folate.
It assists with your digestive, eye & heart health, fights cancer & aging and prevents many chronic diseases.
I think that you should add these 5 veggies in your diet.next we will go to the eggs;now we got the real things in our list so let's go
2. Eggs:-
Eggs are high source of protein as you all know.we should contain at least 2 eggs in our diet every morning so we could get the protein and some energy to stay active all day.
3. Milk :-
Milk is high source of calcium it will help us to keel our bones strong and healthy.we should drink 1 glass of milk in the morning and 1 glass before going to bed.
As we all know that old people's are more stronger than us they are still active at the age of 80;I think because of healthy diet they can do such things we also have start eating healthy food instead of junk food to stay active at least at the age of 50.
4. pulses :-
Pulses are high in fibre and have a low glycemic index, making them particularly beneficial to people with diabetes by assisting in maintaining healthy blood glucose and insulin levels.
Lentils are an amazing source of cholesterol-lowering fiber, they also help in managing. blood-sugar problems because of their high fiber content. Lentils also provide an excellent amount of seven important minerals, B-vitamins, and protein.
5. Peanuts:-
Peanuts are incredibly delicious.
They are high in protein, fiber, magnesium and many studies show that they can help you lose weight it is also high in protein, just make sure not to eat too much as it is quite "more-ish."
Protein content: 16% of calories. One ounce (28 g) has 7 grams, with 159 calories.
6. Oats:-
Oats are a breakfast staple and quite the superfood. Eating more oats is an easy way to up your fiber intake, a nutrient most of us don't get enough of. Fiber is good for our guts and our waistlines and for keeping us full—all very important qualities in a breakfast food.
Plus, oats are a whole grain and plain oats don't have any added sugar. For a superfood meal or snack start with plain oats and turn them into healthy meals and snacks like blueberry oat cakes, homemade granola to enjoy with fruit and yogurt or DIY energy bites with peanut butter.
Plus, oats are a whole grain and plain oats don't have any added sugar. For a superfood meal or snack start with plain oats and turn them into healthy meals and snacks like blueberry oat cakes, homemade granola to enjoy with fruit and yogurt or DIY energy bites with peanut butter.
7. Nuts :-
1. Great Source Of Many Nutrients:-
Nuts are highly nutritious. One ounce (28 grams) of mixed nuts contains :
- Calories: 173
- Protein: 5 grams
- Fat: 16 grams, including 9 grams of monounsaturated fat
- Carbs: 6 grams
- Fiber: 3 grams
- Vitamin E: 12% of the RDI
- Magnesium: 16% of the RDI
- Phosphorus: 13% of the RDI
- Copper: 23% of the RDI
- Manganese: 26% of the RDI
- Selenium: 56% of the RDI
Some nuts are higher in certain nutrients than others. For instance, just one Brazil nut provides more than 100% of the Reference Daily Intake (RDI) for selenium
The carb content of nuts is highly variable. Hazelnuts, macadamia nuts, and Brazil nuts have fewer than 2 grams of digestible carbs per serving, while cashews have almost 8 digestible carbs per serving.
2. Loaded With Antioxidants:-
Nuts are antioxidant powerhouses.
Antioxidants, including the polyphenols in nuts, can combat oxidative stress by neutralizing free radicals — unstable molecules that may cause cell damage and increase disease risk
8. Yogurt :-
Yogurt contains probiotics or "good bacteria" that helps keep our guys healthy. It's also rich in calcium. Just 1 cup of yogurt provides nearly half the recommended daily value of calcium and delivers phosphorus, potassium, zinc, riboflavin, vitamin B12 and protein.
Choose Greek yogurt for an even bigger protein boost and whenever possible reach for plain. Flavored yogurts tend to have lots of added sugar which add calories without nutrition.
Choose Greek yogurt for an even bigger protein boost and whenever possible reach for plain. Flavored yogurts tend to have lots of added sugar which add calories without nutrition.
9. Sweet potatoes:-
Sweet potatoes are so brilliantly orange thanks to their alpha and beta carotene. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy. These phytochemicals also operate as antioxidants, sweeping up disease-promoting free radicals.
One medium sweet potato—or about 1/2 cup—provides nearly four times the recommended daily value of vitamin A, plus some vitamin C and B6, potassium, manganese and lutein and zeaxanthin.
One medium sweet potato—or about 1/2 cup—provides nearly four times the recommended daily value of vitamin A, plus some vitamin C and B6, potassium, manganese and lutein and zeaxanthin.
10. Tea :-
Tea is rich in a class of antioxidants called flavonoids. Regardless of the variety of tea you choose, maximize the power of its flavonoids by drinking it freshly brewed. If you want to keep a batch of cold tea in your refrigerator, add a little lemon juice—the citric acid and vitamin C in that squeeze of lemon, lime or orange help preserve the flavonoids.
These are the food you should add in your diet.but apart this you should have to do some exercises to digest these things and stay fit.By doing regular exercise you can prevent yourself from the diseases and health issues. I'll give you some exercises do them regularly and you can observe yourself what changes are happening in your body.
Watch this video for diet plan to weight loss
Watch this video to gain weight
1. Yoga:-
The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome". “Yoga can also lower blood pressure and reduce insomnia.”
Other physical benefits of yoga include:
- - increased flexibility
- - increased muscle strength and tone
- - improved respiration, energy and vitality
- - maintaining a balanced metabolism
- - weight reduction
- - cardio and circulatory health
- - improved athletic performance
- - protection from injury
Checkout these yoga poses
2. Skipping:-
The benefits of jumping rope are many. Here are a few you might not have known about:
1. Improves Coordination
Jumping rope actually improves your coordination by making you focus on your feet. Whether or not you’re paying attention to them, your brain is aware of what your feet are doing. This practice, over and over again, makes you “lighter” on your feet.
Training for one of those warrior-style obstacle course races? Jumping rope can help. According to expertboxing.com‘s Boxing Training Guide, “the more tricks you do with the jump rope, the more conscious and coordinated you have to be.”
Training for one of those warrior-style obstacle course races? Jumping rope can help. According to expertboxing.com‘s Boxing Training Guide, “the more tricks you do with the jump rope, the more conscious and coordinated you have to be.”
2. Decreases Foot and Ankle Injuries
Jumping rope is beneficial for those active in other sports. Many athletes in basketball, tennis, football and other sports often suffer foot and ankle injuries from running and then stopping quick and turning.
This is very common in both tennis and basketball. Jumping rope not only improves your foot coordination but also increases your strength in the muscles surrounding your ankle joint and in your foot, decrease the chance of injury to those areas.
According to the Jump Rope Institute, “jumping rope teaches players to stay on the balls of their feet, as opposed to being flat footed or on their heels. And since you are on your toes the entire time you jump rope, you will find that staying quiet on your toes when playing tennis will become easier and second nature.”
This is very common in both tennis and basketball. Jumping rope not only improves your foot coordination but also increases your strength in the muscles surrounding your ankle joint and in your foot, decrease the chance of injury to those areas.
According to the Jump Rope Institute, “jumping rope teaches players to stay on the balls of their feet, as opposed to being flat footed or on their heels. And since you are on your toes the entire time you jump rope, you will find that staying quiet on your toes when playing tennis will become easier and second nature.”
3. Burns Major Calories
Compared to jogging for 30 minutes, jumping rope actually burns more calories. According to Science Daily, “This aerobic exercise can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump.Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile.”
4. Completely Portable and Fun
A jump rope can go anywhere with you. Take it to work, take it to school. Warm up before your basketball game or cool down after a bike ride. Learn to do tricks and double dutch with your kids or have competitions between you and your family — how long, how low you can jump, how high, spinning — all kinds of tricks can be done with a jump rope.
3. Running:-
Everyone knows that running is a great way to get into shape, but it also can benefit almost every part of your bod and lift your mood. Whether it's your favorite part of the day or something you have to push yourself through, the benefits are undeniable. The next time you're thinking of skipping a run, think of these six reasons to get your butt out the door.
1. Running Improves Your Health
Believe it or not, running is actually a great way to increase your overall level of health. Research shows that running can raise your levels of good cholesterol while also helping you increase lung function and use. In addition, running can also boost your immune system and lower your risk of developing blood clots.
1. Running Improves Your Health
Believe it or not, running is actually a great way to increase your overall level of health. Research shows that running can raise your levels of good cholesterol while also helping you increase lung function and use. In addition, running can also boost your immune system and lower your risk of developing blood clots.
2. It Prevents Disease
For women, running can actually help to lower your risk of breast cancer. It can also help reduce the risk of having a stroke.
Many doctors today recommend running for people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the risk of having a heart attack. By helping the arteries retain their elasticity and strengthening the heart, your chances of suffering a heart attack can be significantly reduced.
For women, running can actually help to lower your risk of breast cancer. It can also help reduce the risk of having a stroke.
Many doctors today recommend running for people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the risk of having a heart attack. By helping the arteries retain their elasticity and strengthening the heart, your chances of suffering a heart attack can be significantly reduced.
3. You Might Lose Weight
Running is one of the best forms of exercise for losing or maintaining a consistent weight. You will find that it is a leading way to burn off extra calories and that it is the second most effective exercise in terms of calories burned per minute, following only after cross country skiing.
Running is one of the best forms of exercise for losing or maintaining a consistent weight. You will find that it is a leading way to burn off extra calories and that it is the second most effective exercise in terms of calories burned per minute, following only after cross country skiing.
4. Running Boosts Your Confidence
Not all of the benefits of running are physical. Running can provide an noticeable boost to your confidence and self-esteem. By setting and achieving goals, you can help give yourself a greater sense of empowerment that will leave you feeling much happier.
Not all of the benefits of running are physical. Running can provide an noticeable boost to your confidence and self-esteem. By setting and achieving goals, you can help give yourself a greater sense of empowerment that will leave you feeling much happier.
5. It Relieves Stress
Stress can actually cause a number of health and mood problems. It can also diminish appetite and sleep quality. When you run, you force your body to exert excess energy and hormones. Running also helps to reduce your chances of developing tension headaches.
6. Running has the Power to Eliminate Depression
When you are depressed, the last thing you likely want to do is to get up and go for a run. Yet you will find that after only a few minutes of running, your brain will start to secrete hormones that naturally improve your mood.
In fact, there are few things in the world that can better or more rapidly treat depression than exercise such as running.
Running is incredibly beneficial to the body, mind and spirit. You will find that even short runs can leave you feeling more energized, more focused and better able to enjoy all that life has to offer.
Stress can actually cause a number of health and mood problems. It can also diminish appetite and sleep quality. When you run, you force your body to exert excess energy and hormones. Running also helps to reduce your chances of developing tension headaches.
6. Running has the Power to Eliminate Depression
When you are depressed, the last thing you likely want to do is to get up and go for a run. Yet you will find that after only a few minutes of running, your brain will start to secrete hormones that naturally improve your mood.
In fact, there are few things in the world that can better or more rapidly treat depression than exercise such as running.
Running is incredibly beneficial to the body, mind and spirit. You will find that even short runs can leave you feeling more energized, more focused and better able to enjoy all that life has to offer.
As all I mentioned above do the two things eat healthy and do exercise regularly;if everyone follows this, they can build the better future for them and stay fit and healthy all life.
Thank you all of you for reading this article,if you like this please support me and always remember "stay fit and fine".
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