25 Tips to Help You Become the Fit Person You Wish to Be

Who does not want to be fit & healthy for life? Here are 25 tips to help you become the fit person you wish to be.

All of us have at some time or other tried to work towards maintaining a healthy lifestyle , some with more success then others. Let me tell you what I did and how it helped me to atleast get of a good start in maintaining balanced hormones, a boost in my energy & also lose some belly fat in the process:-)

The first thing I did was to THROW out all the junk food at home!!

You must remember that you’re less likely to eat junk food if there is none at home! Here are a few tips on what you can stock your kitchen cabinet and refrigerator with. Basically, you can do this with a few smart choices. You can start off by not buying any junk food when you go to the market. This might be hard at first, but you have to resist your temptations.

fork-&-vegThe most obvious items on the healthy foods list are fruits and vegetables. There are some other items that you can stock up in your fridge given later in this article. You can make sure that you’re well stocked with fresh vegetables. These can be part of your diet, first thing in the morning. For example, along with your morning eggs, you can add a few onions, zucchini, broccoli, tomatoes, fresh mushrooms, spinach and even an organic or fresh meat.

Also, when I say eggs, I mean, the whole egg and not just the egg whites. You must keep in mind that the yolk itself has the proteins and nutrients, so do not throw it away. If you’re not eating the yolk as increases cholesterol, know that whole eggs actually raise your good cholesterol and is not bad for you.

Items that you could stock up in your kitchen shelves and refrigerator are listed below, and some may even surprise you!

woman-holding-apple

  • A good array of fresh fruits and berries is something you can never go wrong with. The basics such as oranges, apples, bananas, pears and peaches are good, but you could also include fruits like pomegranates, avocados, mangoes, guava, kumquats, papaya, watermelons, grapes, star fruit, pineapples, and others. Also berries are known to have large amounts of antioxidants and are highly nutritious. Some of these berries are black raspberries (the highest fibre berry), goji berries, strawberries, raspberries, blueberries, gooseberries, blackberries and cherries.

  • During off-season for berries, you can have frozen berries such as blueberries, strawberries, raspberries, blackberries, cherries, etc. And ideally, you can add this high fibre cereal, smoothies, oatmeal, cottage cheese or even in your yogurt!

  • A great source of fibre, healthy fats, and other nutrients is avocados. Add them to your sandwiches, wraps or salads for a more tasty and healthier dish.

  • Fresh greens such as spinach and lettuce can be added to your salads along with carrots. This provides you with a lot of nutrients and is high in fibre.

  • A recipe for home-made salad dressing could involve using extra virgin olive oil, balsamic vinegar and a few spices, . This is a healthier choice and is better than the salads available at the store, which mostly have highly refined canola or soybean oil which are very inflammatory for your body.

  • Also, adding almonds, walnuts and pecans in your food dishes would be great as it’s an excellent source of healthy fats, and they are delicious at the same time! Eating them raw iswalnuts preferable, as roasted nuts can oxidize some of the healthy fats in the process, and also because they are a little more inflammatory. But overall, these nuts are healthy and can be added to your cornflakes, salads, smoothies etc. You can also add hemp seeds or chia seeds to yogurt, salads and smoothies. These are rich in omega-3 fatty acids along with other minerals and vitamins. Just like almonds and walnuts, these seeds can be consumed without being pre-ground as they are prone to oxidisation.

  • An ingredient that you could add in many dishes, especially Mexican dishes are kidney beans or black beans. Along with being very delicious, they have a high nutrition and fibre content. In fact, they have more antioxidants than blueberries and is one of the best sources of youth enhancing antioxidants and have proved to be healthy! 

  • A natural non-caloric sweetener, called stevia, is a sweetener and sugar substitute extracted from the leaves of the plant species Stevia rebaudiana.

It is an excellent substitute to the horrible chemically burdened artificial sweeteners.

  • A staple that you could use, to mix in with oatmeal, smoothies or yogurt for a rich, creamy taste is coconut milk. Not only does coconut milk give a creamier taste to various dishes, but it’s also full of healthy saturated fats. Yup, that’s right! Saturated fats which are healthy! Medium chain triglycerides (MCTs), specifically an MCT called lauric acid, which is vitally important for your immune system is a healthy saturated fat. But don’t forget, cans of coconut milk have to be transferred to a container in the fridge after opening to keep it fresh.

  • One item all of you are going to like is natural unsweetened cocoa powder. Its best use can be to mix a little of this powder into your smoothies or even make hot chocolate milk, with a little cocoa powder, stevia, hot milk and even dark chocolate chunks to make it more yummy!

Speaking of dark chocolate (ones which have ideally more than 70-75% cocoa content), it is one that has a lot of antioxidants present in them as well as will satisfy your sweet tooth. But, be sure to eat not more than 1-2 squares as more than that will lead to rise in calorie intake.

  • egg-with-yolkIf you are looking to maintain a lean body, have a breakfast with eggs and vegetables. But, if you are in a muscle building phase, to increase your carbohydrate intake, you can eat oat bran and steel cut. They are high in fibre and any day better than the instant oat packets which are loaded with sugar.

  • Feeling hungry during the day and avoiding eating junk food in between meals? A good snack would be to add ricotta or cottage cheese to yogurt, along with a few berries and nuts to make a yummy snack.

  • ButterFeel like you are a butter lover, but can’t have it? Well you’re wrong. Butter can be a part of a healthy diet, but you have to ensure to have it in small quantities as it is calorie dense. One important thing to keep in mind is to NEVER use margarine, as it is so unhealthy that you can assure yourself a heart attack.  You could buy organic butter as you can avoid the problem of pesticides accumulating in the fat of the milk, which is used to make the butter. The best choice for purchasing butter is grass-fed (pastured) butter as it has fat-burning conjugated linoleic acid (CLA) as well as plenty of nutritious omega-3 fats.

  • A great source of lycopene, as you may have heard, is in tomato sauce. Try to avoid purchasing the ones with high fructose corn syrup, canola oils or unhealthy soybean oils. Instead, the ones made with olive oils are the healthiest. Keep in mind to purchase the ones in glass jars instead of the cans. (as canned ones have high levels of a dangerous chemical called bisphenol-A (BPA), due to leaching of BPA from the can lining).

  • Oils that you can store in your shelves are virgin coconut oil and extra virgin olive oil. These oils are extremely healthy oils and can be used in your dishes. Another oil which is not refined is macadamia oil, which you can use. 

Also, never use vegetable oils (usually soy and corn oil) as they are junk and highly inflammatory. Another oil to stay away from is canola oil, used in many packaged goods. Canola oil is made with a highly unnatural processing method that involves high heat, deodorization and the toxic solvent hexane. Significant amounts of trans fats are formed during this process.

  • Another healthy item to keep in your house is various antioxidant rich teas. Some are: green tea, oolong tea, white tea and red tea, which are some of the healthiest. 

  • If you’re having a sweet craving, you could indulge in a little organic maple syrup. Since it is calorie dense, you can consume it occasionally by adding it to your smoothies, cornflakes or salads, to sweeten things up a bit. It extracts an insulin rush to set in motion all the nutrients into your muscles to support muscle recovery.

  • An excellent replacement for sugar is raw honey! It is any day better that processed honey as it has higher quantities of useful nutrients and enzymes. One teaspoon every morning is proven to have many benefits,Raw-honey one such benefit being improvement of glucose metabolism. Honey has even been proven in studies to improve glucose metabolism (your efficiency in processing carbohydrates).  Raw honey is only five grams of carbs, which is almost nothing, is better than refined sugar and also has proven to have health benefits!

  • Two things you can keep in your freezer along with frozen berries are:

  • Frozen fish- for all those who like to have different kinds of fish each week, there are so many types of edible fish that you never have to get bored. But remember, omega-3 to omega-6 balance is much healthier in wild fish and so, don’t forget to always buy wild fish and not the farmed ones.

  • Frozen chicken breasts- for making quick meals, this is very convenient to use and high in proteins. You can also add it to your wraps, salads and sandwiches.

Hopefully this list will give you an insight into what you could purchase, next time you’re in the market!  So don’t forget to stock your kitchen with these items. And remember,

IF YOU DON’T BUY JUNK FOOD, YOU DO NOT CONSUME IT.

References:

http://www.ncbi.nlm.nih.gov/pubmed/8773735

http://www.ncbi.nlm.nih.gov/pubmed/23638933

http://www.ncbi.nlm.nih.gov/pubmed/21443487

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/

http://www.ncbi.nlm.nih.gov/pubmed/12672642

http://www.ncbi.nlm.nih.gov/pubmed/19961353

http://www.ncbi.nlm.nih.gov/pubmed/8948386

http://www.ncbi.nlm.nih.gov/pubmed/7905466

http://www.ncbi.nlm.nih.gov/pubmed/12424332

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3609166/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3399220/


Author: The Healthist

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