10th Nov 2017

How to get healthy with minimal effort

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How to get healthy with no effort
Ben Hocking

Sometimes getting fit just seems too much like hard work. What if there was an easier way? Here are some top tips that will make you healthier, improve your lifestyle, and require very little effort.

Eat more vegetables
The easiest way to fix your diet to become healthy is to fill half your plate with vegetables, particularly dark green leafy vegetables, carrots, broccoli, or cauliflower. Try to avoid the more starchy vegetables like potatoes. Veggies are packed with nutrients, fibre and water, and if you buy vegetables in season, you’ll find this is also an affordable method to get healthier.

Eat from a smaller plate or bowl
It is amazing how easy it is to trick your own mind. If you want to cut down on the amount of food you eat, try eating from a smaller plate. In one study, scientists found that people who ate from large serving bowls ate 56 per cent (142 calories) more food than people who ate from smaller bowls. Other studies have found that people consistently eat more food when offered larger portions and plates. We tried this at our house and it works well, especially when it comes to meals like pasta or rice-based dishes.

Go wholemeal
Whether it’s pasta, rice or flour, choose the wholemeal option instead of the white one. There is rarely a big difference in price, but there is a huge difference in the health benefits. The white options are usually stripped of their nutrients and fibre. Going wholemeal may mean you have to cook your food a little longer, but it will increase the healthy nutrients in your diet.

Drink green tea
Green tea is one of the healthiest drinks available today. It’s low in calories and high in nutrients and antioxidants that can help your body fight those ‘free radicals’ – molecules that have been shown to increase disease risk and speed aging. Studies have also shown that people who drink the most green tea tend to live longer, have a lower risk of heart disease and a lower risk of type 2 diabetes.

Drink water with your meals
With summer on the way it’s important to remember to drink plenty of water. Whether you lead an active or a relaxed lifestyle, water is essential to maintaining your health. There is no set formula for how much water a person should drink. How much water you require depends on many factors, including your overall health, where you live and how active you are. Generally, health practitioners suggest you drink around two litres per day. That’s the equivalent of about eight glasses. If you drink a glass of water with every meal and one between meals, that is a solid start to keeping your hydration at a healthy level.

Take the stairs instead of an elevator
Finding the time and motivation to exercise can be one of the most difficult things, but what about the times that you actively avoid the opportunity? A simple example is when you take an elevator or escalator instead of the stairs. Look at your routine for other exercise opportunities that you could be avoiding.

What simple health tips do you have for our members?

Find out more at healthline.com

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COMMENTS

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Rosret
14th Nov 2017
10:48am
You said minimal effort - take the stairs??
My specialist said to me when you are operating on 3 cylinders treat your body with care. Running up stairs was one of the no nos.
A gentle walk on a flat surface - this IS YLC after all.
Retired Knowall
14th Nov 2017
11:24am
The article didn't say Run Up The Stairs.
It's all about balance and common sense, a simple walk around the block, increasing the distance and pace as you get fitter. I got a bike 5 years back and struggled to complete 10 klms at an average speed of 18 kph. Now I regularly complete a 35 k ride at an average speed of 24 Kph. For me it's about diet, exercise and relaxation.
KSS
14th Nov 2017
1:55pm
I read YLC AND I do run up the stairs!

Not everyone on this site is limited to 'a gentle walk on a flat surface'!

I'm with you Retired Knowall. In fact in three weeks I embark on a bike ride from Nicaragua to Panama through Costa Rica. Lycra pants and all! :-)

And whilst I back eating smaller portions and more fruit and veg and drinking green tea, they may help make you healthier but they will not make you fit. Only exercise can do that.
Retired Knowall
14th Nov 2017
5:42pm
Well done KSS.
Raphael
14th Nov 2017
11:39am
Leave the car at home
Walk to the shops / supermarket

Use a bicycle for longer distances

Turn the music up loud and Dance while vacuuming and cleaning

Spend more time in the garden or walks in the park

Have more sex - once in the morning and once before bed
roy
14th Nov 2017
7:10pm
And lots and lots of nookie whatever that is.
GrandmaKathleen22
14th Nov 2017
7:03pm
Also, have your regular health checks. Our neighbour is in a bad way as he has had no blood tests or skins checks or doctor visits.
He has a melanoma on his foot which was only discovered after he had lumps under his arms that he ignored as well,
Sadly, he has secondary cancer in the brain.
Blood tests provide markers that can be investigated. Skin checks once a year find cancers early.
Any of the recommended tests are important.
So, see your GP at least once a year, and any follow up required from there.


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