5 TIPS /HEA;THY LIFESTYLE

FIVE TIPS TO START YOUR

HEALTHY LIFESTYLE

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1. ALWAYS eat breakfast. If you want to maximize your fitness results or fat-loss efforts, you must eat breakfast. Even if you don’t exercise at all, breakfast remains the most important meal of the day. Your breakfast should contain complete proteins and complex carbohydrates (if you’re trying to lose weight, you should eat the bulk of your complex carbohydrates at breakfast and lunch and only have vegetable carbohydrates at dinner). A great breakfast is oatmeal (not the pre-packaged, pre-sweetened kind) with some protein powder mixed in, or an egg white omelet with some spinach and a sprinkle of parmesan cheese and a slice of whole wheat toast.

2. Include wild fish at least twice a week into your meal plan, and more if possible. Choose cold-water fatty fish (no more than once a week) such as salmon, which are higher in omega-3s and vitamin D. Choose lean, white fish (Sole, Halibut, Tilapia) at least once or twice a week to supplement.
Martha Stewart has a great (easy) recipe for poached salmon that she eats for breakfast most every day with a piece of toast: Fill a saucepan wide enough to hold salmon with 2 1/2 inches cold water. Stir in 1/4 cup lemon juice, then celery, parsley, and 2 teaspoons salt. Bring to a boil; reduce heat. Add salmon, skin side down. Cover, and simmer until salmon is just cooked through, 10 to 12 minutes. Transfer salmon to a plate, and let cool 20 minutes. Discard poaching liquid. Flake salmon into large pieces. A great way to start the day!
3. Eat fat to lose fat – in moderation! Healthy fats are necessary to your body for many reasons: regulating hormonal production, improving immune function, lowering total cholesterol, lubricating joints, and providing the basics for healthy hair, nails and skin. However, you must be aware of the difference between healthy "good" fats, and dangerous "bad" fats. Good fats are monounsaturated fats such as olive, peanut and canola oil, avocados, all natural peanut butter and nuts, and omega-3 fats like salmon and mackerel. Bad fats are saturated fats, partially hydrogenated fats, and Trans fats. The bottom line is that your body needs good fats, and will react if you attempt to abstain from them. And your body absolutely does not need bad fats.
4. Drink plenty of fresh, clean water. Yes, I know that you’ve heard this over and over again. But there’s a good reason: it’s TRUE! The recommended amount is approximately eight glasses, or 64 ounces, of water every day, but that is just to replenish the two liters we use up during the day through normal body functions. When you are exercising, you need to drink even more; now experts recommend that you drink AT LEAST half your body weight in ounces and all the way up to one ounce per pound of body weight if you exercise regularly. Over 75% of your body is water (even bone is more than 20% water). When you don’t drink enough water, you dehydrate your body, your blood doesn’t flow properly and your digestive system doesn’t operate smoothly (among other problems). Even a small deficit of water can radically affect how your body and your brain perform. Drink up!