The Benefits of Health Goals
Imagine having a well-toned body that radiates strength and vitality.
Imagine a waistline in proportion to your body shape that oozes vibrant inner health.
What you eat, how you think and what you do determine your quality of life.
Unhealthy habits eventually have consequences that undermine the quality of life.
“Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.”
Jack LaLanne (American Fitness And Nutrition Expert)
Vitality
People with vitality are innovators.
They have the enthusiasm to achieve their goals in life.
And, they create ideas and opportunities for their future course of action.
“The quality of life is determined by its activities.”
Aristotle (Ancient Greek Philosopher, Scientist and Physician)
Principles of Good Health
A strong immune system defends the body against viruses, bacteria and infections which can cause inflammation and illness.
Healthy lifestyle choices that strengthen the immune system include:
*eating a varied diet with moderate portions that nourish the body.
*maintaining the recommended body weight
*exercising to improve circulation, respiration and strengthening the muscles and organs
*the right amount of sleep and relaxation
*daily habits of personal cleanliness
*fresh air and sunshine
*no smoking or use of drugs
*alcohol in moderation
*avoiding junk food
*drinking pure water
*controlling stress
*positive thinking
*having regular health examinations
“All Disease Begins in the Gut”
Hippocrates-Father of Medicine who Lived During the Greek Classical Period
The waistline reflects the body’s general health.
An unhealthy waistline is caused by poor lifestyle habits such as over-eating, no exercise, excessive sitting and stress.
Excessive body fat puts extra strain on the heart, kidneys, bones and joints.
Fat around the waistline increases the risk of high blood pressure, type 2 diabetes, heart disease and stroke.
“The Smaller Your Waistline, the Longer Your Lifeline”
The old adage, “the smaller your waistline, the longer your lifeline” has real meaning.
The ideal body-weight, proportional to ones gender, age and height enhances the overall appearance of the individual and lessens health risk factors.
Prevention – Better Than the Cure
It’s easier to stop something happening than to repair the damage after it has happened.
Balance is the key to healthy living at every stage of life.
Poor food choices, lack of physical exercise as well as other negative lifestyle choices put your health at risk.
Balance means considering all aspects of life: relationships, work, fitness, as well as emotional well-being and spiritual happiness.
It means making time “to smell the roses” to appreciate the many things that life has to offer.
Its all about:
*carrying a light load without excess baggage
*avoiding the extremes, the unnecessary and harmful
Walk Your Way to Good Health
“Walking is man’s best medicine”
(Hippocrates)
For most people, the best exercise is walking for weight control and increased cardiovascular fitness.
A walking program strengthens your heart and lungs, lowers blood pressure, boosts your energy and invigorates your immune function.
Combined with a muscle toning program, it will help firm the muscles and make you look and feel good.
Other activities like jogging, cycling, swimming or aerobics also burn calories and keep you healthy.
Exercise
Regular exercise supports physical and mental well-being, staying youthful and having more energy.
It builds muscle and is a good way of spending leisure time.
It helps control weight, strengthens the bones and immune system, aids in detoxification, accelerates heart and lung action thereby increasing blood circulation that stimulate all the glands, organs and cells of the body.
It also improves your confidence and self esteem.
Just remember to warm up by doing some stretching exercises before you begin.
Any kind of physical activity that stimulates better circulation and deeper breathing is good for your overall health.
It may include walking, skipping, jogging, running, cycling, swimming and aerobics to weightlifting, yoga, team sport and any other forms of enriching practices that an individual may wish to participate.
CAUTION
Before undertaking any program of exercise or change in diet consult your doctor.
You are What you Eat and Drink
Food should nourish the body by getting the right balance of vitamins, minerals, and other nutrients daily in order to provide the material out of which the bones, muscles, nerves, skin and all the internal organs are formed and the energy we need to get things done.
In addition, nutrient-rich food help to regulate the activities of every organ in the body and provide for its growth and repair.
The body needs six essential nutrients through a balanced, varied diet in the correct portions in order for it to prform its many different functions.
They are:
*protein
*carbohydrates
*vitamins
*minerals
*fats
*water
Nature’s Superfoods
Think of your diet in terms of variety, freshness and rich in the essential immune-boosting nutrients that are as close to their natural state.
Avocado
High in monosaturated fats (good fats) that help to lower cholesterol, reduce the risk of heart disease, stroke and cancer and to maintain a healthy weight. It also contains vitamins E, B6 and C which are antioxidants that help prevent free radical damage, folate and potassium which help to control blood pressure, maintain a regular heart-beat and a healthy nervous system.
Bananas
High in potassium for maintaining muscle and nerve function and the metabolism of protein and carbohydrates. It also contains biotin, vitamins C and B6 which help to fight infection.
Cabbage (including broccoli, brussels sprouts and cauliflower)
Anti-cancer foods, high in potassium, vitamins A and C, calcium and fiber which help to lower cholesterol, boost the immune system and contribute to weight loss.
Beetroot and Beetroot Juice
Packed with fiber, folate (vitamin B9), manganese, potassium, iron, vitamin C, antioxidants and nitrates.
With no cholesterol and very small amounts of fat beetroots have many health benefits that improve blood flow and lower blood pressure.
Carrots
Carrots are full of vitamins and minerals. The best source of vitamin A essential for good vision, vitamin K1, potassium, fiber, antioxidants and high in beta carotene. They are also low in calories which helps weight loss and have been linked to lower cholesterol.
Cherries
Good source of fibre, vitamins, minerals and antioxidants. They contain potassium, vitamins C and A folic acid and other health-promoting compounds that reduce inflammation and promote overall good health.
Citrus Fruit (Oranges, Lemons, Limes Grapefruit and Tangerines)
High in vitamin C and other vitamins, minerals, dietary fiber and beneficial antioxidants that boost the immune system, aid vascular protection, reduce inflammation and aid weight loss.
Dark Green, Red, Yellow, Purple and Orange fruit and Vegetables
Five or more servings a day eaten raw or lightly cooked, are rich in fiber, vitamins, minerals, antioxidants and low in calories help maintain a healthy weight and protect the body from heart disease, cancer, and other serious health problems.
Eggs
High in protein for building and repairing tissue, essential fatty acids, vitamins A, D, E, B2, B6, B12 and packed with vital minerals like iron potassium, selenium, calcium, zinc, copper, and phosphorus.
Garlic, Onions, Shallots, Leeks
Help to fight and prevent infections, inflammation and disease, inhibit tumor growth, blood-clot development and enhance immunity.
Kale (Spinach and other leafy greens)
Contain chlorophyll, vitamins A, C and the minerals calcium and magnesium needed for strong, bones, and for nerve and muscle functioning.
Kiwi-Fruit
Rich in vitamin C and E for immunity, vitamin K, potassium, magnesium and dietary fiber for digestive health.
Melons (Watermelon, Cantaloupe and Honeydew)
Help to flush out toxins from the body, are low in calories, fat, sodium and no cholesterol. High in vitamin C and other vitamins and minerals like magnesium and potassium which help to protect against stroke.
Peppers
Very high in vitamin C, folate, and vitamin B6, necessary for releasing energy from amino acids and for the metabolism of fat and carbohydrates.
Pomegranate
Superfood that enhance health and antioxidants that improve gut health, fight inflammation and diseases like type-2 diabetes and obesity. Also contain vitamin A, vitamin C, vitamin E and folic acid which give overall health benefits.
Pumpkin
Abundant source of beta carotene, fiber and iron as well as vitamin C, vitamin E, iron and folate which delivers of oxygen to cells and strengthens the immune system.
Strawberries
Packed with vitamins, fiber and antioxidants (polyphenols) and are a good source of manganese and potassium and high in vitamin C for enhanced immunity. They are also low in calories, fat and sodium which promotes weight-loss.
Sweet Potatoes
High in vitamin B6 which is beneficial for heart health, vitamins C, D and A, dietary fiber, calcium and potassium which help to lower blood pressure.
Whole Grain Breads, Cereals And Brown Rice
Their high-fiber content helps the digestive system and to control weight.
Probiotics (friendly bacteria)
Additives in processed foods, sugar, stress and antibiotics kill good bacteria and upset your gut bacteria balance. Probiotics in the diet helps the body absorb important vitamins and minerals for metabolism and to maintain healthy colonies of good bacteria for overall good health.
Probiotic food include yoghurt, kefir, milk with probiotics (lactobacillus acidophilus), soft cheeses, sauerkraut, miso, sourdough bread, tempeh, kombucha and kimchi.
Prebiotic Foods
Plant fiber that beneficially nourishes good probiotic bacteria (gut flora) are found in whole grains, nuts, root vegetables, beans and legumes, bananas, asparagus, Jerusalem artichokes, leeks, garlic and onions, chickpeas, lentils, honey and psyllium.
An Apple a Day Keeps the Doctor Away
Apples are low in calories, are a good source of dietary fiber, vitamin C which aids the immune system, phenols, which reduce cholesterol and quercetin which protects brain cells against degenerative disorders like Alzheimer’s.
Super Seeds
Packed with many essential immune boosting nutrients like cell-building protein, fiber and low in saturated fat. They also contain omega-3 fatty acids, iron, zinc and antioxidants.
Super Seeds include chia seeds, hemp seeds, pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, wheat germ and pomegranate seeds.
Beans and Legumes
Contain protein, fiber, antioxidants, B-vitamins, folate, magnesium, thiamine and riboflavin. They are found in all the different kinds of beans and legumes like green beans, peas, lima beans, dried beans, split peas, chickpeas and lentils.
Super Berries
High fiber and rich source of antioxidants that protect cells from the damaging effects of free radicals. Super berries include açai berry, acerola cherry, aroniaberries blackberry, blueberry, cranberry, goji berry, maqui-berry, mulberry, noni-berry, raspberry and strawberry.
Seafood
The omega-3 fatty acids in oily fish help to prevent heart disease, are high in protein, vitamins such as vitamin D for healthy bones and teeth, vitamin B12 necessary for growth and the production of energy from fatty acids and minerals including iodine, selenium, zinc, potassium and calcium. Super seafood include salmon, sardines, oysters, herring, anchovies, rainbow trout, pacific halibut, atlantic mackerel.
Meat
Organic and free-range lean meat and poultry eaten in moderation is a healthy part of a well-balanced diet providing protein, and valuable essential fatty acids, iron and vitamin B 12.
Beef, lamb, pork and poultry such as turkey and chicken are high in protein, B vitamins, vitamin E, zinc, iron and magnesium.
Organ meats like liver are rich in iron, zinc, copper, choline and inositol as well as vitamins A, E, K, thiamine, riboflavin, folic-acid and biotin which are part of the B complex vitamins helping the body metabolize fats and carbohydrates, maintain proper function of the nervous system and promote healthy nails, skin and hair.
The Power Within
There is a power within that can transform your quality of life.
Goals keep you focused toward healthy lifestyle attitudes, behaviors and choices and provide the motivation through targets to strive for.
*think about the possibilities.
*think about the rewards