For good general health, a body needs to regulate input and output.
That means monitoring what you eat– how much, what kind of foods, when you consume them– as well as sticking to a regular course of exercise.
Here are some tried-and-true tips to help you stay fit and healthy:
Drink water mainly between meals, not with them.
Water with meals dilutes the stomach acid and may inhibit proper digestion.
Make sure your meals include lean protein such as fish, and fiber-rich foods such apples with skin.
We need a certain amount of fat. Olive oil is a good choice, as it’s low in saturated fat (which can clog the arteries).
Choose whole-grain foods and unprocessed fruits and vegetables; they have a low glycemic index which means it takes your body longer to extract the sugar from them. This means you won’t have insulin spikes which can create lulls in energy and eventually may contribute to diabetes.
Can you go four to six hours between meals? Following the above tips will help. If you find you can’t abstain for that long, you may find yourself addicted to snacks.
Guard against dehydration.
A dehydrated body has raised Cortisol levels. Cortisol is involved with involuntary weight gain.
Food can be a source of inflammation. Here are three types of foods to handle with care:
- Gluten (the most common source of bowel inflammation)
- Soy (it’s a secret ingredient in some snack foods)
- Dairy (many people are lactose-intolerant).
Test yourself by eliminating, one by one, the three food groups mentioned above from your diet. After three weeks, you may notice a difference in energy levels, skin texture, and/or weight.
If you suspect these foods are a problem for you, try going without them for four to six weeks.
The above techniques may lead to an improvement in mood, your ability to focus, stimulate weight loss, and avoid arthritis.
Another factor to consider is your sleep regimen.
Set your alarm one hour before your desired bedtime.
Then take a shower and read a book to relax your mind.
Try to maintain a regular sleep schedule, even when traveling. You can train your body to expect sleep at a specific time.
Remember: “The body is not a bank account, it is a biological laboratory.”
Exercise should include a minimum of 600 steps per day. (A pedometer is a good tool to test your output.)
You can call it exercise if you work up a sweat and if your muscles ache a bit afterward. If you feel no effect, it doesn’t count.
Here’s a good general protocol:
Stretch every other day for five (5) minutes;
Do a good resistance workout twice per week for the following areas of the body:
- upper body (pulling),
- upper body (pushing),
- hips and thighs
- power core
Do a rigorous work out in high speed to stimulate HGH production and muscle development.
The more muscle is used, the more calories are burned.