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Health | Key ways to get fit and keep fit

SO, we are now in February and your thoughts and resolutions are well under way for the new year? Or are they?


I meet lots of people all the time that have started some fad diet plan, or some exercise routine that they haven’t been able to keep up because other commitments just get in the way. That’s ok!


The way to view life is that every day is a new start. Every day gives you the chance to do better than yesterday. Do not be disheartened. I think while you sleep and the body is in that rest and repair stage, it’s the perfect time to reset your brain too, and make the day as positive as possible.


The single most important thing you can do for your health is to cut out processed and junk food. Then in order to maintain energy and vitality, start adding more goodness into your diet.


If you eat clean, and you are wanting to lose weight, you will start to shed it naturally. Not because you are exercising 100 hours a day or drinking powdered slimming shakes. Often with extreme ‘anything’ the weight just goes back on once you stop. The key to fitness and health is maintaining a sensible moderate diet full of goodness and exercising at least 30 minutes per day.


This can be a gentle walk, fast pace run, or whatever you feel you have the ability to do. But start slowly and build your strength. To have the energy and the strength you need it’s important you feed your body with the correct fuel. The two main things I would recommend you to concentrate on this time of year for incredible health results are this:


1. Beans – meaning black beans, butter beans, cannellini beans, peas, kidney, haricot, pinto, split peas, lentils or chickpeas. 21 of the top cancer researches all over the globe have summarised that one of the best things we can include in our diets every single day, in fact not every day but every meal, is whole grains and beans.


Most of your plate should be covered with vegetables and whole grains, with the remainder of your plate being beans. Why? Because they are loaded with protein, iron and zinc, and have a high fibre, potassium and folate content.


They are free of cholesterol and naturally low in saturated fat and sodium. These little beauties are not to be underestimated. They reduce our risk of depression, stroke, colon cancer and not only help to prevent breast cancer but increase survival rates too.


They help you to stay lean and slim, and lower your blood pressure, regulate blood sugar, balance insulin levels and help you to feel full and satisfied. You can disguise beans in many dishes you can eat throughout your day such as humous, or pea soup.


Make these fresh and you have yourself a tasty health enhancing snack full of goodness. Just quarter of a cup of humous, or half a cup of pea soup for each meal is enough for your daily intake. You can prevent prediabetes by eating these and prevent heart disease and osteoporosis too. Why wouldn’t you!


2. Cruciferous Vegetables – Bok choy, broccoli, broccoli sprouts, watercress, turnips, radishes, Brussel sprouts, cabbage, cauliflower, collard greens and kale. Cruciferous vegetables are the most powerful source of antioxidants and including an array of these in your daily diets will offer you outstanding protection from many diseases.


They not only help detoxify the liver by boosting enzymes, they boost our intestinal immune cells to help us fight against pathogens and toxins. They are considered one of the top two vegetable families that help cancer prevention, alongside the allium family such as garlic and onions.


The intake of these vegetables help reduce bladder, prostate and lung cancers, and keep your brain and body strong and fit. Remarkably it is interesting to know that kale may be more beneficial cooked than raw, and to maximise your levels of sulforaphane, which helps to protect our brain and eyesight, as well as a variety of cancers, it is recommended to either pre-chop the vegetables at least 40 minutes ahead of cooking or add a pinch of mustard powder during the cooking process.


Adding these in abundance to your daily regime may just make all the difference to your health.

Posted in Lifestyle.