7 tips for a healthy lifestyle

Living a healthy lifestyle doesn’t mean hours of training at the gym and eating only salad leaves. It’s about making easy-to-manage healthy choices in your day-to-day living.

Says Dr Craig Nossel, head of Wellness at Discovery Vitality: “The trick to making your lifestyle healthier is to make small healthy changes every day, such as taking the stairs instead of the lifts, increasing your fruit by one, drinking one extra glass of water or quitting smoking.”

So let’s start with the fundamental basics of healthy living: regular exercise, healthy eatingand healthy lifestyle choices:

I like to move it, move it!

Do as King Julian does and move your body. Not just once now-and-then – but every day whenever you can. Although a set exercise session is great to work into your daily routine, you can burn kilojoules in other small ways, such as:

Walking to someone else’s desk rather than sending an e-mail,
Parking furthest from the building and walking in, or
Taking the stairs more often.
Doing house cleaning or gardening
Taking the dog for a walk or cycling with the kids instead of watching TV

We all stand together

We spend our lives sitting – at our desks, in front of the TV, in a meeting or on the phone. New research is emerging highlighting the potential risk to health from all our sitting behaviour. So break your sitting time by standing for five minutes and reap the health benefits.

Every little bit counts and it all adds up to burning more calories.

If you’re overweight, making small changes in your daily exercise routine can benefit your health. In fact one study has found that just a 10% drop in weight helped overweight people to reduce their blood pressure, cholesterol and improve their wellbeing.

Eating healthily

When it comes to healthy eating, there is an overwhelming array of theories, diet books and online information about what to eat – which is often conflicting. Although the research is still ongoing and developing, what the experts all agree on is that our diets are too high in sugar, our portions are too big and we should eat a variety of whole natural foods.

Sweet enough

From sugary drinks to breakfast cereal, it’s hard to get away from sugary foods. Often the sugar is hidden in canned goods or pre-packaged foods, or even in foods we think are healthy for us, such as fruit juice. The average person takes in about 22 teaspoons of added sugar each day. According to the American Heart Association the daily target should be no more than six level teaspoons for women, and nine for men—that’s for both food and beverages combined.

The easiest way to limit your sugar intake with one small change is to cut out sugary fizzy drinks. This alone can help you to lose or maintain a healthy weight, which in turn will reduce your risk of heart disease, obesity and diabetes.

Portion distortion

Our food and drinks portion sizes have dramatically increased over the past 30 years. In the 1950’s a chip packet was 28g from a take-away restaurant – today it’s 154g – and that’s not even the supersize, which is a whopping 196g!

Portion size increases doesn’t only include the take-away portions, but packaging of goods in the supermarket, dinner plates and glasses in restaurants and even fridge sizes! Simple ways to cut your portions include:

Eat your main meals off a smaller plate – visually the plate looks full so you will be satisfied, but technically you’ll be eating less.
Dish up in the kitchen, rather than have the serving dishes at the dining table – it’s much easier to have seconds when it’s right in front of you.
Eat small regular meals (at least every four hours) so that you’re never starving – if you get to this point of hunger, it’s very difficult to stop before you overeat.

Colour me beautiful

Choosing whole foods and cooking from scratch is a much healthier way to eat than buying pre-packaged or ready-meals which are high in fat and salt but very low in nutrients. To make sure you’re getting a variety of nutrients, vitamins and minerals into your body every day – a quick rule of thumb is to pick a variety of colours for your meals. Be the artist of your meals and paint a colour picture with a variety of yellow, red and green fruits and vegetables throughout the day.

Your body will wear a frown if your meal is all brown.

Choose life

There is nothing more damaging to a long, healthy life than smoking, which is estimated as the reason for death or disability in half the people who smoke. The dangers of smoking tobacco are so significant that it is the most important public health problem in the world, which ironically, is largely avoidable.

Smoking not only cuts your lifespan by affecting your internal organs, but it also ages you on the outside by causing skin damage. Tobacco smoking can give you wrinkles, create pucker lines around your mouth, stain your teeth and fingers, rob your skin of nutrients, break down youth-enhancing collagen and make your skin look grey. It makes you wonder how smoking is often marketed as glamorous and attractive.

It takes courage to quit smoking, as it’s not an easy journey – but it’s a brave and sensible choice. Some of the positive changes will happen quickly, while others will be more gradual, but all the changes will benefit your health and well-being.

11 Reasons Why Berries Are Among the Healthiest Foods on Earth

Berries are among the healthiest foods you can eat.

They are delicious, nutritious and provide a number of impressive health benefits.

Here are 11 good reasons to include berries in your diet.

1. Berries Are Loaded With Antioxidants

Berries contain antioxidants, which help keep free radicals under control.

Free radicals are unstable molecules that occur as a normal byproduct of metabolism. It’s important to have a small amount of free radicals in your body to help defend against bacteria and viruses.

However, free radicals can also damage your cells when present in excessive amounts. Antioxidants can help neutralize these compounds.

Berries are a great source of antioxidants, such as anthocyanins, ellagic acid and resveratrol. In addition to protecting your cells, these plant compounds may reduce the risk of disease.

One study showed that blueberries, blackberries and raspberries have the highest antioxidant activity of commonly consumed fruits, next to pomegranates.

In fact, several studies have confirmed that the antioxidants in berries may help reduce oxidative stress.

One study in healthy men found that consuming a single, 10-ounce (300-gram) portion of blueberries helped protect their DNA against free radical damage.

In another study, when healthy people consumed 17 ounces (500 grams) of strawberry pulp every day for 30 days, one pro-oxidant marker decreased by 38%.

2. Berries May Help Improve Blood Sugar and Insulin Response

Berries may improve your blood sugar and insulin levels.

Test-tube and human studies suggest they may protect cells from high blood sugar levels, help increase insulin sensitivity and reduce blood sugar and insulin response to high-carb meals

Importantly, these effects appear to occur in both healthy people and those with insulin resistance.

In one study of healthy women, consuming 5 ounces (150 grams) of puréed strawberries or mixed berries with bread led to a 24–26% reduction in insulin levels, compared to consuming the bread alone

Moreover, in a six-week study, obese, insulin-resistant people who consumed a blueberry smoothie twice per day experienced greater improvements in insulin sensitivity than the group who consumed smoothies without berries

3. Berries Are High in Fiber

Berries are a good source of fiber, including soluble fiber. Studies have shown that consuming soluble fiber slows down the movement of food through your digestive tract, leading to reduced hunger and increased feelings of fullness.

This may decrease your calorie intake and make weight management easier .

What’s more, fiber helps reduce the number of calories you absorb from mixed meals. One study found that doubling your fiber intake could help your body absorb up to 130 fewer calories per day.

In addition, the high fiber content of berries means that their digestible or net carb content is low. Net carbs are calculated by subtracting fiber from total carbs.

Here are the carb and fiber counts per one-cup serving of berries:

Raspberries: 15 grams of carbs, 8 of which are fiber
Blackberries: 15 grams of carbs, 8 of which are fiber
Strawberries: 12 grams of carbs, 3 of which are fiber
Blueberries: 21 grams of carbs, 4 of which are fiber

Because of their low net carb content, berries are a low-carb friendly food.

4. Berries Provide Many Nutrients

Berries are low in calories and extremely nutritious. In addition to being high in antioxidants, they also contain several vitamins and minerals.

Berries, especially strawberries, are high in vitamin C. In fact, one cup of strawberries provides a whopping 150% of the RDI for vitamin C

With the exception of vitamin C, all berries are fairly similar in terms of their vitamin and mineral contents.

Below is the nutrition content of a one-cup (144-gram) serving of blackberries

Calories: 62.
Vitamin C: 50% of the RDI.
Manganese: 47% of the RDI.
Vitamin K: 36% of the RDI.
Copper: 12% of the RDI.
Folate: 9% of the RDI.

The calorie count for one cup of berries ranges from 49 for strawberries to 84 for blueberries, making berries some of the lowest-calorie fruits around.

5. The Antioxidants in Them Help Fight Inflammation

Berries have strong anti-inflammatory properties.

Inflammation is your body’s way of mounting a defense against infection or injury.

However, modern lifestyles often lead to excessive, sustained inflammation due to increased stress, inadequate physical activity and unhealthy food choices.

This type of chronic inflammation is believed to contribute to the development of diabetes, heart disease and obesity, among other diseases markers, such as IL-6 and CRP. Elevated levels of CRP have been linked to an increased risk of heart disease Inflammation in the body is measured by looking at changes in certain

Studies suggest that the antioxidants in berries may help lower these inflammatory markers

In one study, when overweight people consumed a strawberry beverage with a high-carb, high-fat meal, their IL-6 and CRP levels decreased significantly more than the group who consumed a beverage without strawberries

6. Berries May Help Lower Cholesterol Levels

Berries are a heart-healthy food.

Black raspberries and strawberries have been shown to help lower cholesterol in obese people and those with metabolic syndrome

In one study, adults with metabolic syndrome who consumed a beverage made from freeze-dried strawberries daily for eight weeks experienced an 11% drop in LDL (“bad”) cholesterol

What’s more, berries may help prevent LDL cholesterol from becoming oxidized or damaged, which is believed to be a major risk factor for heart disease

In a controlled study, when obese people consumed 1.5 ounces (50 grams) of freeze-dried blueberries for eight weeks, their oxidized LDL levels decreased by 28%

7. Berries May Be Good for Your Skin

In addition to their many other health benefits, berries may help reduce skin wrinkling.

This makes sense, given that the antioxidants in berries help control free radicals, one of the leading causes of skin damage that contributes to aging (39).

Although there isn’t a lot of research at this point, ellagic acid appears to be responsible for some of berries’ skin-related benefits.

Test-tube and animal studies suggest that this antioxidant may help protect skin by blocking the production of enzymes that break down collagen in sun-damaged skin

Collagen is a protein that is part of skin’s structure. It allows skin to stretch and remain firm. When collagen is damaged, skin may sag and develop wrinkles.

In one study, applying ellagic acid to the skin of hairless mice that were exposed to ultraviolet light for eight weeks decreased inflammation and helped protect collagen from damage (42).

8. Berry Antioxidants May Help Protect Against Cancer

Several antioxidants in berries, including anthocyanins, ellagic acid and resveratrol, may reduce the risk of cancer (43, 44, 45).

Specifically, animal and human studies suggest that berries may help protect against cancer of the esophagus, mouth, breast and colon (46, 47, 48, 49, 50).

In one study, 20 patients with colon cancer consumed 2 ounces (60 grams) of freeze-dried raspberries for 1–9 weeks. This treatment was found to improve tumor markers in some patients, although not all (50).

Another test-tube study found that all types of strawberries had strong, protective effects on liver cancer cells, regardless of whether they were high or low in antioxidants (51).

9. Berries Can Be Enjoyed on Nearly All Types of Diets

Fortunately, berries can be included in many kinds of diets.

Although people on low-carb and ketogenic diets often avoid fruit, they can usually enjoy moderate amounts of berries. For example, a half-cup serving of blackberries or raspberries contains less than 4 grams of digestible carbs.

Liberal amounts of berries can be incorporated into the paleo, Mediterranean, vegetarian and vegan diets.

For people who want to lose weight, the low calories in berries make them ideal to include in meals, snacks or desserts.

Organic and wild berries are now widely available in many parts of the world. When they are not in season, frozen berries can be purchased and thawed as needed.

The only people who need to avoid berries are those who require a low-fiber diet for certain digestive disorders, as well as individuals who are allergic to berries. Allergic reactions to strawberries are most common.

10. They May Help Keep Your Arteries Healthy

In addition to lowering cholesterol, berries provide other benefits for heart health. One of these is better function of your arteries.

The cells that line your blood vessels are called endothelial cells. These cells help control blood pressure, keep blood from clotting and perform other important functions.

Excessive inflammation can damage them, inhibiting proper function. The term for this is endothelial dysfunction, and it’s a major risk factor for heart disease (52).

Berries have been shown to improve endothelial function in studies in healthy adults, individuals with metabolic syndrome and smokers (30, 53, 54, 55, 56, 57).

In a controlled study of 44 people with metabolic syndrome, those who consumed a daily blueberry smoothie showed significant improvements in endothelial function, compared to those who consumed a smoothie without blueberries (57).

Even though fresh berries are considered the healthiest, berries in processed form may still provide some heart-healthy benefits. Baked berry products are considered processed, whereas freeze-dried berries are not.

One study found that although baking blueberries reduced their anthocyanin content, total antioxidant concentrations remained the same. Arterial function improved similarly in people who consumed baked or freeze-dried berries (58).

11. Berries Are Delicious Alone or in Healthy Recipes

Berries are undeniably delicious.

They make a wonderful snack or dessert, whether you use one type of berry or a mixture of two or more.

Although they are naturally sweet and require no additional sweetener, adding a bit of heavy or whipped cream can transform them into a more elegant dessert.

For breakfast, try berries topped with either plain Greek yogurt, cottage cheese or ricotta cheese, along with some chopped nuts.

Another way to include berries in your diet is as part of a salad.

Here are a few healthy salad recipes featuring berries:

Raspberry, Chicken, Feta and Hemp Salad
Arugula, Berries and Goat Cheese Salad With Poppyseed Dressing
Mango Blueberry Quinoa Salad With Lemon Basil Dressing
Strawberry Chicken Salad With Warm Citrus Vinaigrette

Take Home Message

Berries taste great, are highly nutritious and provide many health benefits.

By including them in your diet on a regular basis, you can improve your overall health in a very enjoyable way.

TOP 10 HEALTHIEST FRUITS AND VEGETABLES

All vegetables and fruits are nutritious, but these picks have the highest levels of good-for-you nutrients that help ward off disease, enhance cognition, and keep your heart healthy.

1. Sweet Potato

Along with squash and carrots, sweet potatoes are rich in beta-carotene, a potent antioxidant that protects vision. Beta-carotene may also help reduce the risk of breast and ovarian cancers in post-menopausal women.

2. Sweet Red Peppers

Surprisingly, sweet red peppers have twice the vitamin C of oranges. This important vitamin is essential for maintaining healthy teeth and gums.

3. Broccoli

Rich in flavonoids, broccoli helps fight oxidative stress, which damages cells and leads to inflammation. Broccoli may help ward off hear disease, type 2 diabetes, and cancer.

4. Dark Leafy Greens

People who eat more greens score better on tests measuring general cognition and memory (versus those that eat greens less often). Greens are brimming with iron, calcium, and vitamins A, C, and K.

5. Tomatoes

Tomatoes are nature’s best source of lycopene, a powerful antioxidant that may reduce cholesterol levels and protect against advanced-stage prostate cancer.

6. Avocados

This fruit is high in heart-healthy monounsaturated fat, which can help lower cholesterol levels when eaten instead of harmful saturated fats.

7. Blueberries

Blueberries may help lower the risk of developing diseases such as Parkinson’s and Alzheimer’s. Blueberries contain anthocyanin, an antioxidant that may help protect memory and cognition as you age.

8. Raspberries

High in fiber, raspberries help keep you regular. They are also a source of the antioxidant ellagic acid, which has been linked to the prevention of cervical cancer.

9. Bananas

With almost 400mg of potassium per serving, bananas are important for maintaining healthy blood pressure levels. Potassium acts to counterbalance sodium, so blood pressure stays in control.

10. Cherries

Cherries have a lower glycemic index that most other fruits, so they won’t wreak havoc on blood sugar levels. Plus cherries may help relieve symptoms of gout and arthritis

Good Protein Sources

Seafood

Seafood is an excellent source of protein because it’s usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy kind: it has omega-3 fatty acids.

White-Meat Poultry

Stick to the white meat of poultry for excellent, lean protein. Dark meat is a little higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.

Milk, Cheese, and Yogurt

Not only are dairy foods like milk, cheese, and yogurt excellent sources of protein, but they also contain valuable calcium, and many are fortified with vitamin D. Choose skim or low-fat dairy to keep bones and teeth strong and help prevent osteoporosis.

Eggs

Eggs are one of the least expensive forms of protein. Normal healthy adults can safely enjoy an egg a day.

Beans

One-half cup of beans contains as much protein as an ounce of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin

This versatile white meat is 31% leaner than it was 20 years ago.

Soy

Fifty grams of soy protein daily can help lower cholesterol by about 3%. Eating soy protein instead of sources of higher-fat protein — and maintaining a healthy diet — can be good for your heart.

Lean Beef

Lean beef has about two grams more saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.

Protein on the Go

If you don’t have time to sit down for a meal, grab a meal replacement drink, cereal bar, or energy bar. Check the label to be sure the product contains at least six grams of protein and is low in sugar and fat.

Protein at Breakfast

Research shows that including a source of protein like an egg or Greek yogurt at breakfast along with a high-fiber grain like whole wheat toast can help you feel full longer and eat less throughout the day.

Your 30-Minute Home Workout Routine

Many think you need a gym, several hours, and bulky equipment to get a good workout. That’s not the case.

Here’s a 30 to 45-minute routine that you can do in the comfort of your home—and you still get a total body workout in.

What you need:

A chair
Two water bottles full of water
Set of stairs

Tricep Dips

Use the chair for this exercise.

Start by sitting at the edge of the chair. Then place your hands on the end of the seat. Slide your hips just off of the seat, keep your hands around the edge of the seat and your feet flat on the floor. Now lower your body bending your elbows. Lift your body back up by straightening your arms.

Muscles worked: Triceps and Shoulders

Bicep Curls

Use the two water bottles for this exercise.

Stand tall and hold one water bottle in each hand. Curl your arms; bend at the elbow and bring the water bottle up towards your shoulder. Lower to straight arms.

Muscles worked: Biceps

Lunges

Use the two water bottles for this exercise.

Stand tall and hold one water bottle in each hand and hang them down at your sides. Step one leg straight back about 2 to 3 feet behind you. Keep your feet pointed forward. Bend your back knee and to lower it towards the ground. Only go as low as you can balance and do not let your front knee go past your toe. Keep your head up and shoulders back. Then straighten the knees.

Muscles worked: Quadriceps, Hamstrings, and Glutes

Squats

Use the two water bottles for this exercise.

Stand tall with your feet shoulder width apart. Hold one water bottle in each hand. Bend your elbow to a 90-degree angle. Bend your knees and squat down with the weight of your body in your heels. Only go as low as you can without letting your knees go over your toes. Keep your head up, shoulders back and your knees pointing forward. Then straighten the knees to come up.

Muscles worked: Quadriceps and Glutes

10 Minute Stair Workout

Use stairs for this exercise.

Climb the stairs stepping on each step or progress to every other step.

Muscles worked: Quadriceps, Glutes, and Calves.

Push Up

Use stairs for this exercise.

Place your hands on the bottom step and extend your body out into a plank position. Keep your abdomen firm by drawing your belly button in slightly. Bend your elbows to lower your body as far as you can go with your spine straight and your hips in line with your heels. Straighten your arms to come back up.

Muscles worked:Chest, Back, Shoulders, and Abdominals