Diet and healthy lifestyle for everyone? Easily!

Getting rid of bad habits

Is it worth reminding us how much our beauty and health suffer from addictions? Smoking causes problems with the skin, teeth, throat, blood vessels, lungs, stomach... Frequent consumption of alcohol destroys the nervous system and increases appetite, forcing a person to “snack” beyond measure, gaining excess weight. Over time, computer games become highly addictive, dull, and lead to poor vision and poor posture. So is it worth risking the most valuable thing - your health - for the sake of dubious pleasure?

Basic principles of proper nutrition

It is very important to follow the principles of PP, which are not as complicated as they might seem.

Fractional meals: scheduling

Scientists have long said that overeating does not bring anything good to the body. Even when you want to urgently make up for the lack of some nutrients, it is better to do it gradually. Therefore, it is worth paying attention to fractional meals. This means that all food for the day will need to be divided into standard, traditional three meals, and made 5-8. It’s not difficult to make a schedule, the main thing is to commit to it.

There are many useful programs on the Internet that will help simplify the task significantly. At the same time, do not forget about reducing the amount of food eaten at one time. Oh, with an increase in the number of meals, the amount of food absorbed should not increase, otherwise your “efforts” will lead to the opposite result.

Separate Power Basics

A very large number of newfangled nutrition systems are aimed at rapid weight loss. They have a very strictly regulated set of products approved for use. However, dietary restrictions are not beneficial for everyone. Therefore, it makes sense to pay attention to separate meals. This system makes it possible not to squeeze yourself into a certain framework, but simply clearly differentiate between foods, eating them separately.

The system is based on the fact that any product for processing requires special enzymes, which cannot be produced by the body at the same time. This makes sense, because carbohydrates require alkali to process, and proteins require acids. Therefore, it makes sense to consume meat, fats, vegetables, grains and fruits separately, allowing them to be completely processed.

A leisurely meal in a relaxed atmosphere

As a well-known humorous proverb goes, haste may only be required when catching certain unpleasant insects. When we eat on the run, somehow, between work or other tasks, the food simply does not have time to be digested correctly.

When sitting down at the table, even for a fifteen-minute afternoon snack, you must completely discard all current affairs, forget about problems, thinking only about digestion. Focus on eating, pay attention to the little things, the foods you consume, think about their usefulness. Stress is only useful when it triggers a super recovery mode, but not at the table, because the foods you absorb may simply not be used for future use.

Variety of products

We have already mentioned the principle of diversity, let us remind you of it again. This is very important to feel like a full-fledged person. After all, no one can eat the same thing for months and still feel happy. And it’s unlikely that you can “obtain” the nutrients necessary for the proper functioning of the body from the same products.

When creating a menu, we must not forget about the correct ratio of proteins (30-40%), fats (20-25%) and carbohydrates (40-50%). You should select products based on this. However, the products themselves can be varied as desired. For example, it is not necessary to eat zucchini every day when there are also eggplants, squash, cabbage, celery and a bunch of other healthy vegetables.

Refusal of fast food and harmful products

Followers of a healthy lifestyle recommend once and for all to abandon the consumption of harmful products, in particular that same treasured fast food, because of which the fate of more than one person has been broken. Indeed, nothing bad will happen if you stop eating sweets, and the desire for sweets can be easily curbed with the help of fruits, dried fruits, and sweeteners.

• Fast food in any form.
• Sausages and semi-finished products.
• Smoked meats and canned goods.
• Sugar.
• Refined foods (vegetable oils, bread, refined white rice).
• Lemonades and carbonated drinks.

Many nutritionists also recommend eliminating sweeteners from your diet. In fact, they do not bring any benefit to the body, and the harm from them has not yet been refuted by anyone. An exception is a plant called stevia.

It also doesn't hurt to limit your salt intake, as it retains water in the body. Because of this, edema may appear, creating additional stress on the cardiovascular system. In addition, salt causes disruption of the joints, overloads the kidneys, and also causes thirst, which is difficult to quench. Doctors advise consuming no more than 5-10 grams of this product per day.

Limiting or avoiding alcohol consumption

If we are not talking about a strict diet, for example, prescribed by a doctor, but only about proper healthy eating, then allowing yourself a glass of your favorite wine is quite possible. However, it is better to drink it after a meal. After all, it is known that alcohol not only causes appetite, but also significantly reduces self-control. Such frivolity can lead to the absorption of dishes that are in no way compatible with the principles of a healthy lifestyle.

There is never too much water: drinking regime

Everyone has repeatedly heard that for an adult healthy person, the consumption of two liters of clean water per day can be considered the norm. Many who have tried to follow this rule have discovered that it is not at all so simple, and drinking the coveted eight glasses is not at all as easy as it seemed. In fact, the figure is approximate, and the exact need for fluid can only be calculated individually. Everything here may depend on body weight, build, somatotype, age, activity during the day, gender and other factors.

You need to focus only on your own feelings and intuition. You will have to learn to recognize the signs of real thirst in order to prevent dehydration, which can have serious consequences. Water should be consumed throughout the day with pleasure, it should bring joy and pleasure. The amount of liquid you drink can include those juices, cocktails or teas that you “indulged” in while working or relaxing. In the matter of healthy lifestyle and proper nutrition, it is important to drink one glass of clean water early in the morning, almost immediately after waking up, even before breakfast. For the most advanced, it is recommended to make special water with lemon and ginger for this, which will give energy and good mood for the whole day.

Famous pectin and fiber

Fiber or cellulose, which is found in many vegetables, is practically not absorbed at all by the human body. It doesn’t give us vigor, energy, or stamina, but we definitely need to consume it. It needs to be consumed in order to stimulate the intestines to work more actively. At the same time, it works as a “broom”: it removes toxins, poisons, excess cholesterol and many other processed products of little use from the digestive system.

Regarding pectins, which are also recommended not to be overlooked, it must be said about their unique ability to swell in the intestines, absorbing “bad” cholesterol, and at the same time an excess of fats. In the presence of organic acids, the cleaning process progresses much faster. The most pectins are in apples, black currants, pears, cabbage and carrots, raspberries, apricots, and citrus fruits.

Short list of recommended products

If you think that PP is very difficult and boring, then you are deeply mistaken. In fact, modern research says that it is not at all necessary to sit on a strict mono-diet to keep your body in shape. The list of products allowed for a healthy lifestyle is so large that everyone can create a unique diet for themselves with simply royal dishes.

• Lean meat. It must be included in the set, since plant proteins do not contain the amino acids our body needs. They can only be obtained from meat. However, you can choose not overly fatty pork, but poultry, veal, rabbit or something similar.
• Seafood, fish. It is a source of useful minerals, fats, and large amounts of special protein. But here it’s also worth looking at the composition, for example, flounder will be too rich for proper nutrition. It is optimal to give preference to salmon, tuna, hake, salmon, pink salmon, halibut or pike perch. Don’t forget about shrimp, mussels, lobsters and other inhabitants of the aquatic spaces; they will bring a lot of benefits and also diversify your diet.
• Milk and lactic acid products. It is believed that milk itself is not as healthy for an adult as our mothers and grandmothers told us in childhood. However, the entire “arsenal” of fermented milk is necessarily included in the list of healthy dietary products. Kefir, fermented baked milk, yogurt, cottage cheese - not a single PP menu can do without this.
• Eggs. This product is controversial for many. It would be optimal to simply not abuse it in general, and also to focus on consuming proteins rather than yolks.
• Greens and vegetables. What proper nutrition could not do without was a large number of a wide variety of vegetables. All of them are useful in their own way, so you can eat them almost all indiscriminately. Cabbage, broccoli, spinach, celery, zucchini, cucumbers, carrots, eggplant, pumpkin, lettuce, arugula, asparagus, squash, artichoke, kale, tomatoes and much more are useful to eat every day, fortunately, there is definitely a choice.
• Berries and fruits. They are healthy by default, so eating them is encouraged even without any processing. It is fruits that will allow you to extinguish the irresistible craving for sweets. Cherries, sweet cherries, apples and pears, raspberries and currants, blackberries and watermelon - all this is necessary and healthy to consume while leading a healthy lifestyle. We must also not forget about dried options - dried fruits. Dried apricots, raisins, prunes, dates, figs, all this will allow you to enjoy real “snacks” without harm.
• Cereals. No balanced diet can do without this product. They contain slow carbohydrates that give you a feeling of fullness for a long time. It is optimal to give preference to quinoa, rice, buckwheat, oats and barley.
• Legumes and starches. Despite the controversy of all these products, they should be included in a balanced diet. Peas, beans, corn and potatoes all need to be eaten periodically.
• Nuts and seeds. These fruits are so rich in various vitamins, minerals, macro- and microelements that it is impossible to underestimate their benefits.

As you can see, the list of permitted and even desirable foods for proper nutrition is quite extensive. From them you can come up with and prepare a large number of different tasty and healthy dishes.

Proper cooking methods

While maintaining a healthy diet and lifestyle, it is unacceptable to lose sight of the issue of cooking. Even the healthiest foods, if processed incorrectly, can turn into “deadly poison” for your health and figure. PP implies only two strict prohibitions: frying in oils and deep-fried cooking. But there are plenty of other options, so don't get upset right away.

• Baking.
• Cook in water or steam.
• Extinguishing.
• Blanching.

In addition, even for the most inveterate healthy lifestyle enthusiasts, there are recipes for dishes that involve so-called dry frying. This means cooking the product in a frying pan, but without using any oil. This way you can cook vegetables, seafood, fish or meat.

Forming a “positive image”

A simple but very effective way to improve your health is to look like a healthy and successful person. Doctors' advice will not help you with this. Only self-confidence and control of your appearance will bring good results. You will see changes very quickly if you follow these conditions every day:

• Keep your back straight and your chin high.
• Make sure your shoulders are back.
• Smile.
• Dress to please yourself.
• Do not communicate with people who complain a lot and talk about illnesses.

Healthy lifestyle and ways of its formation

A healthy lifestyle (HLS) is a term that is being used more and more often. The simplest definition of a healthy lifestyle is everything in a lifestyle that has a beneficial effect on health. Consequently, the concept of a healthy lifestyle includes all the positive aspects of people’s activities: job satisfaction, active life position, social optimism, high physical activity, well-organized life, absence of bad habits, high medical activity, etc.

Forming an attitude towards a healthy lifestyle is the most important task of the state, since lifestyle is a determining factor of health.

The formation of a healthy lifestyle is also the task of health care, social protection, and education authorities. WHO recommendations are aimed at developing a healthy lifestyle:

• food low in animal fats;
• reducing the amount of salt consumed;
• reducing the consumption of alcoholic beverages;
• maintaining normal body weight;
• regular exercise;
• reducing stress levels, etc.

The formation of an attitude towards a healthy lifestyle is the basis of any preventive activity, numerous programs aimed at improving the health of society. Promoting a healthy lifestyle is the most important function and task of all health authorities (especially primary health care institutions), health education centers, educational institutions, social protection authorities, etc.

The attitude towards a healthy lifestyle should be formed in the following areas: 1) strengthening and creating a positive lifestyle; 2) overcoming, reducing risk factors.

Studying and forming public opinion regarding the assessment of one’s own health is one of the difficult tasks of developing an attitude towards a healthy lifestyle. Along with health authorities, the media plays a big role in this. It is necessary to understand that the health of the population is ensured not only by the responsibility of the state and society, but also by the responsibility of each of us for our own health and the health of everyone.

A healthy lifestyle is based on scientifically based sanitary and hygienic standards aimed at improving health: rational nutrition; physical activity; hardening; absence of bad habits; the ability to overcome stressful conditions (for example, mastery of auto-training techniques); high medical activity (timeliness of medical examinations, timeliness of seeking medical help in case of illness, active participation in medical examinations); ability to provide first aid in case of sudden illness, injury, etc.