Healthy living is the key to having a happy life. Most people do not realize that no matter how much money you have, if you are not healthy you will not be happy. Obesity is a major health epidemic. The problem is predicted to worsen if people do not start eating healthier and exercising more. The consequences are detrimental to your body leading to Type II Diabetes, hypertension, heart disease, cancers and psychological depression. Obesity can be prevented if you change your mindset to healthier lifestyle behaviors.

HEALTHY EATING

Healthy food is the body's best friend. But you need to learn how to determine what foods are considered healthy as you will learn in the food groups listed below. Portion sizes are also important to help you maintain a healthy weight. Use smaller plates and wait for a while before you have seconds. You may not need the second plate after all. Anything the body will not utilize will be converted to fat. This leads to obesity (disease defined by excess body fat). It is harder to lose weight when you continue to store fat daily.

Fruits and Vegetables

You get important nutrients that the body needs from all fruits and vegetables. The fresher the better. They make great snacks. Remember to include dark green and orange foods daily. These foods are rich in vitamins and minerals in addition to anti-oxidants (cancer fighting agents). Vegetables provide fibre and roughage to help the body get rid of waste matter.

Calcium Rich Foods

Diary products are beneficial for teeth and bone development. Women need to consume daily supplements of calcium if they do not consume dairy products daily. This becomes helpful later in life especially after menopause.

Protein sources

• Meats that are considered healthier for you include fish, chicken (de-skinned) and turkey. Any form of lean meats should be selected over high fat and red meats. Consume meats in smaller quantities and remember to consume lots of water to help the body get rid of the waste matter.
• Beans and peas are excellent sources of protein and should be consumed daily. They can be added to salads for added flavor.

Grains

Whole grain foods like whole wheat, oat and rye bread are excellent foods and great source of fiber. When cooking rice, choose brown rice for health benefits.

Oils

You need to include oils in your diet. However fish, nut, canola, soybean and extra-virgin olive oils are the best sources.

EXERCISE

Increased physical activity can drastically improve your health and well being. Not only do you get more blood flowing through the body with exercise, but you have the opportunity to burn extra calories that the body does not need. Exercise does not have to be tedious or overexertional.

These are great exercise tips that effectively keep you healthy and help maintain your weight.

• Go walking or running
• Join a gym
• Join a sports team or join pick up a recreational activity
• Get the family involved in outdoor activities - visit the zoo, museum, malls, go to the skating ring
• Take the stairs instead of elevators and escalators when possible
• Park some distance away from entrances and burn a few calories

Limit the amount of time you spend in front of the televesion, computer or video games. Three hours per day is ample time to sit. If you are talking on the phone, walk around. If you are watching television get up and walk around during commercial breaks. Any form of movements helps your circulatory system (blood flow through the body). Every movement burns calories. You don't have to do an excessive workout. Light, moderate movements are impactful and important to maintaining a healthy body.

The best way to live healthy is to eating proper more nutritious foods and increase your physical activity levels. This is also the key strategy to prevent obesity and reverse the risks of obesity-related diseases.

Feel free to contact me if you have any questions about living healthy or obesity prevention.