9 steps to a healthy you
Fortify your inner and outer strength, one step at a time
DESIGN BY MARYAM RASHID
Staying healthy is not a one-time activity but rather a lifestyle choice that you need to make daily. Considering the ways in which our current lifestyle poses many health risks, it is imperative to practice healthy habits for a better quality of life without grave health issues like obesity, hearts risks and diabetes. One of the blessings of the modern world is the availability of cooking solutions with grilling and air-frying technology that allows cooking with very small amounts of oil. So cutting bad cholesterol from your food is easier than ever, the rest is all about adapting these healthy habits and sticking to them. Following are nine simple tips that you can incorporate to adapt a healthier lifestyle.
1. Using Fresh Ingredients
Cooking is an art and a general interest in this art has been observed of late in Pakistan. We now have a myriad of cooking shows on air for this reason and almost every chef featured encourages the use fresh ingredients for cooking. This not only improves taste but increases the nutritious value of the food immensely. Fresh vegetables, fruits and meat are readily available in the local markets. All you have to do is make a quick trip to your nearest grocery store and handpick your favourites.
2. Cooking Methods
When it comes to cooking food, there is one cardinal rule you should remember: the lesser the cooking time, the healthier the food will be. Salads and cold cut sandwiches are some healthy options one should opt for. Other than using lean meat and low calorie ingredients, a great idea is to switch from conventional methods of cooking and try out alternative options such as air frying, grilling and baking. These techniques aren’t just easy and quick but also significantly reduce calories and cholesterol by using less oil.
3. Balanced Meal Plans
Meals can be made more nutritious if they are planned properly. You should focus on incorporating all food groups in your meal plans, in adequate portions. These include carbohydrates, proteins, fiber, healthy fats, minerals and vitamins, etc. Ideally, whole wheat, lean meat, sea food, eggs, fruits, vegetables, pulses, nuts and low fat dairy foods are the healthiest options. A great way to determine if you’re on the right track is to make sure that your plate is colourful, which ensures all essential nutrients are being consumed. Follow the food pyramid to learn about the right portions from each food category.
4. Count And Eat
Counting your blessings keeps you humble but counting calories can keep you in shape. Fixing a set calorie intake for each day can prove to be an effective way of controlling health. However, one should know the difference between healthy and empty calories: consuming the latter does not provide the body sufficient nutrition. Cholesterol levels should be kept in mind as elevated cholesterol levels are the reasons for early heart disease. The easiest way to cardiac health is to opt for home-cooked, shallow-fried or air-fried options when indulging in fried delicacies.
5. Infused Water
A relatively modern method that recently made headway in the health industry is infused water. Keeping hydrated throughout the day is the most essential of health hacks but the truth is, we all find it difficult to ensure that we consume the daily minimum of water (i.e. at least 11 glasses). To get around this, add some natural flavour to the water to prepare what is termed as infused water. This can be easily be concocted by adding small amounts of your favourite fruits and herbs to the glass/bottle. The ingredients that top the chart are: lemon, mint and honey, apple, cinnamon, mango and ginger, strawberry and lime.
6. Easy Healthy Habits
Go by the book and follow the age old sayings. The concept of “breakfast like a king, lunch like a prince and dine like a pauper” isn’t just a myth. It actually pays off if you really live by it! Having a wholesome meal early in the day elevates blood sugar levels and keeps the mood swings at bay. Not to mention, consuming complex foods earlier in the day gives the body ample time to digest them completely. Other small lifestyle changes like using the stairs instead of elevators also go a long way.
7. Active is Healthy
Working out regularly releases endorphins — the ‘happy hormone.’ Consult a fitness instructor to devise a workout regime that best suits your physical needs and abilities. If money is an issue, just download a health app on your smart phone which will direct you to a world of exercises. Taking out time from a busy schedule to work out every day might seem like an uphill task but the benefits outweigh the pain by a drastic margin.
8. Healthy Snacking
Most people wrongly assume that snack items comprise of junk food only. On the contrary, one can always opt for healthy snacks like fresh carrots or cucumbers with dips, dry fruits or even air-fried sweet potato fries. You may reward yourself by indulging in some junk once a week to keep those cravings at bay. It could be a small chocolate bar or packet of chips or cookies — just make sure you don’t binge.
9. Sleeping Right
Undisturbed sleep does wonders for your health. A minimum of eight hours a day is imperative for improved skin, hair and de-stressing. Maintaining a proper sleep cycle also boosts energy levels and efficiency. A quick secret to staying active and alert is to take power naps during the day for instant rejuvenation.
Staying healthy is not a one-time activity but rather a lifestyle choice that you need to make daily. Considering the ways in which our current lifestyle poses many health risks, it is imperative to practice healthy habits for better quality of life without grave health issues like obesity, hearts risks and diabetes. One of the blessings of the modern world is the availability of cooking solutions with grilling and air-frying technology that allow cooking with very small amount of oil. So cutting bad cholesterol from your food is easier than ever, the rest is all about adapting these healthy habits and stick to them. Here’s to a good health and great life!
Maimoona Mobeen is a marketing fanatic by profession and full-time foodie with a love for writing. She is currently pursuing her Masters in Advertising & Media Management.
Published in The Express Tribune, Ms T, November 1st, 2015.
1. Using Fresh Ingredients
Cooking is an art and a general interest in this art has been observed of late in Pakistan. We now have a myriad of cooking shows on air for this reason and almost every chef featured encourages the use fresh ingredients for cooking. This not only improves taste but increases the nutritious value of the food immensely. Fresh vegetables, fruits and meat are readily available in the local markets. All you have to do is make a quick trip to your nearest grocery store and handpick your favourites.
2. Cooking Methods
When it comes to cooking food, there is one cardinal rule you should remember: the lesser the cooking time, the healthier the food will be. Salads and cold cut sandwiches are some healthy options one should opt for. Other than using lean meat and low calorie ingredients, a great idea is to switch from conventional methods of cooking and try out alternative options such as air frying, grilling and baking. These techniques aren’t just easy and quick but also significantly reduce calories and cholesterol by using less oil.
3. Balanced Meal Plans
Meals can be made more nutritious if they are planned properly. You should focus on incorporating all food groups in your meal plans, in adequate portions. These include carbohydrates, proteins, fiber, healthy fats, minerals and vitamins, etc. Ideally, whole wheat, lean meat, sea food, eggs, fruits, vegetables, pulses, nuts and low fat dairy foods are the healthiest options. A great way to determine if you’re on the right track is to make sure that your plate is colourful, which ensures all essential nutrients are being consumed. Follow the food pyramid to learn about the right portions from each food category.
4. Count And Eat
Counting your blessings keeps you humble but counting calories can keep you in shape. Fixing a set calorie intake for each day can prove to be an effective way of controlling health. However, one should know the difference between healthy and empty calories: consuming the latter does not provide the body sufficient nutrition. Cholesterol levels should be kept in mind as elevated cholesterol levels are the reasons for early heart disease. The easiest way to cardiac health is to opt for home-cooked, shallow-fried or air-fried options when indulging in fried delicacies.
5. Infused Water
A relatively modern method that recently made headway in the health industry is infused water. Keeping hydrated throughout the day is the most essential of health hacks but the truth is, we all find it difficult to ensure that we consume the daily minimum of water (i.e. at least 11 glasses). To get around this, add some natural flavour to the water to prepare what is termed as infused water. This can be easily be concocted by adding small amounts of your favourite fruits and herbs to the glass/bottle. The ingredients that top the chart are: lemon, mint and honey, apple, cinnamon, mango and ginger, strawberry and lime.
6. Easy Healthy Habits
Go by the book and follow the age old sayings. The concept of “breakfast like a king, lunch like a prince and dine like a pauper” isn’t just a myth. It actually pays off if you really live by it! Having a wholesome meal early in the day elevates blood sugar levels and keeps the mood swings at bay. Not to mention, consuming complex foods earlier in the day gives the body ample time to digest them completely. Other small lifestyle changes like using the stairs instead of elevators also go a long way.
7. Active is Healthy
Working out regularly releases endorphins — the ‘happy hormone.’ Consult a fitness instructor to devise a workout regime that best suits your physical needs and abilities. If money is an issue, just download a health app on your smart phone which will direct you to a world of exercises. Taking out time from a busy schedule to work out every day might seem like an uphill task but the benefits outweigh the pain by a drastic margin.
8. Healthy Snacking
Most people wrongly assume that snack items comprise of junk food only. On the contrary, one can always opt for healthy snacks like fresh carrots or cucumbers with dips, dry fruits or even air-fried sweet potato fries. You may reward yourself by indulging in some junk once a week to keep those cravings at bay. It could be a small chocolate bar or packet of chips or cookies — just make sure you don’t binge.
9. Sleeping Right
Undisturbed sleep does wonders for your health. A minimum of eight hours a day is imperative for improved skin, hair and de-stressing. Maintaining a proper sleep cycle also boosts energy levels and efficiency. A quick secret to staying active and alert is to take power naps during the day for instant rejuvenation.
Staying healthy is not a one-time activity but rather a lifestyle choice that you need to make daily. Considering the ways in which our current lifestyle poses many health risks, it is imperative to practice healthy habits for better quality of life without grave health issues like obesity, hearts risks and diabetes. One of the blessings of the modern world is the availability of cooking solutions with grilling and air-frying technology that allow cooking with very small amount of oil. So cutting bad cholesterol from your food is easier than ever, the rest is all about adapting these healthy habits and stick to them. Here’s to a good health and great life!
Maimoona Mobeen is a marketing fanatic by profession and full-time foodie with a love for writing. She is currently pursuing her Masters in Advertising & Media Management.
Published in The Express Tribune, Ms T, November 1st, 2015.