The Healthy Diet and Lifestyle Cheat Sheet for the Gifted

Healthy lifestyle changes

Prodigies. They exist all over the world. They have one or more of these: physique, talent, and aptitude to make it big. All they require is just the right amount of motivation to set them sailing in the direction which they’ve already figured out on their own.

Don’t make do with mediocre healthy diet and lifestyle changes you’ve made till now because you know that you can do better and achieve excellence. It’s possible that you lacked the blueprint—or just possessed a portion of it—to build your dream house. Here’s the missing piece for your fortress.  

Healthy Eating Habits for an Upgrade

Nutrition for healthy living differs for every age and individual. Different dietary requirements exist for a child, an adult, and for the elderly. However, all need to eat healthy food. Given below are some you should implant in your diet if you haven’t already.

  • Fruit, Vegetables, and Meat | Healthy Diet Tips for All

A healthy diet advice without any inclusion of green vegetables and meat is no advice at all. You should ideally tip the balance in the favour of vegetables and fruits, including whole grain, and low-fat dairy products.

Lean meat, fish, and poultry should also be embedded in your diet. However, if you’re a vegetarian, legumes , nuts, and soy are recommended substitutes for meat.   

  • Optimum Nutrition for Healthy Living

Healthy foods to eat don’t deliver the desired effects unless the portion size and frequency of meals are figured out. Eat at least three meals a day: breakfast, lunch, and dinner. However, there are many who consume as much as 5-6 meals a day to up their metabolic rates and abet weight loss.  

Researchers speculate that increasing meal frequency does not increase metabolism and aid weight loss. It’s important to understand that calories consumed count more than the frequency of meals.

Speaking of portion size, you should eat just the right amount to feel full. Note that avoiding a heavy meal right before sleeping can give rise to gastric reflux and also add weight.

  • Healthy Diet Advice: Low Blow the Extras

The possibility of you hitting peak fitness is slim unless healthy food habits are developed. The food you eat should contain low cholesterol, fat, sugar, and salt. Always read the label for any food item to find out the concentration of ingredients.

Avoid sugary sodas and carbonated drinks because they contain excessive calories. Don’t take energy drinks as substitutes because you can feel hungrier and end up eating a lot more.  

  • Cook Healthy Meals to Please Yourself And…

Many have a hectic lifestyle that gives them limited opportunity to cook. Sure there are outlets that offer healthy diet advice and prepare meals for you, but it still cannot beat cooking because you get to eat what your heart desires and also learn a skill.

If you’re cooking, try to avoid extra grease and oil. Also, cooking should be preceded by thorough rinsing because vegetables, fruits, and meat can carry harmful bacteria. Cook your food at temperatures above 75°C (you can use a food thermometer to monitor the temperature) or ensure that the core of the food item is cooked thoroughly if you don’t have a thermometer. Thorough cooking at high temperatures obliterates any pathogens.

Dribble and Douse to Stay Healthy & Fit

Physical fitness activities and eating healthy food won’t do much for you if you’re drinking alcohol and using tobacco. It’s estimated that millions of people lose their lives every year to alcohol and tobacco abuse.

  • Alcohol and Tobacco Abuse: Risk Factors of an Unhealthy Lifestyle

The health hazards of smoking and tobacco are known to all. Tobacco is the leading cause of oral, lung, bladder, oesophageal, and kidney cancers. The risk of cancer for people who are employed in industries that use chemicals is even higher.

Alcohol, on the other hand, has also earned plenty of rep as a killer. Consequences of overdrinking or prolonged alcohol abuse include liver failure, cognitive degeneration, lung infections, hallucinations, fatigue, infertility, pancreatitis and more.

  • A Nicotine Patch or Sheer Will—Whatever Works for You

Giving up smoking is the easiest thing in the world. I know because I’ve done it thousands of times.” This is what Mark Twain had to say about kicking the habit. It’s still not clear whether he really did quit, but hundreds of years after his demise, tobacco cessation still remains one of the most difficult targets for humans to achieve.

Tobacco contains nicotine that is addictive. A worthy substitute to replace tobacco is a nicotine patch or gum. Take a nicotine patch and slap it on your wrist or pop a gum whenever you’re tempted to take any form tobacco. Repeat the same as you gradually reduce the number of patches and gums.

Most drink alcohol in a social gathering. You can always stay indoors to resist the temptation, but if you can’t, just say no to alcohol and stick to non-alcoholic beverages. You can also gradually bring down the dosage whilst rewarding yourself every time you resist the urge.

The (Wo)Man with a Plan: Reap Physical Benefits of Exercise

The consequences of inactive lifestyle are damaging to physical and mental growth. Diseases manifest in the body after the onset of obesity, poor health, and lack of stamina. The human body can quickly add weight and trigger diseases such as cancer and diabetes without proper exercise.

Benefits of Daily Exercise

The physical benefits of exercise not only prevents diseases but also prolongs life. It’s understood that exercising regularly can slow down ageing, improve strength and muscle mass, and avert high blood pressure, stroke, heart disease, and osteoporosis.

Exercise also improves mental health and decreases anxiety and stress levels. Chronic arthritis, which disallows regular physical chores can be arrested with targeted exercise routines.

The Right Exercise Program

Now that you’re aware of the benefits, you should unearth what physical fitness activities suit your body and how often you should do it. Walking, running, skipping, swimming, cycling, HIIT, strength and endurance training with weights, and yoga are popular exercises that guarantee results.

Although you reap benefits by exercising most days, a 30-minute drill for a minimum of 3-6 days is recommended. You can always break up the duration into smaller 10-minute sessions to start, but do keep in mind that you need to go easy for the first few weeks to avoid injuries.   

The wheels are already in motion; you are going to achieve what you’ve set out to do. You might not see the results instantly. But give it time and trudge on because flawless health and fitness are just around the corner.

 Your annual health check is a fine line that divides two versions of
yourself—the one that was, and the one
that’s already in the making.
You will also come to know about how your existing lifestyle habits  

are impacting your health.  

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