13 Keys to a Healthy Diet

1 Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains.

2 Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. 

3 Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. 

4 Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.

5 Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.

6 Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.

7 Keep portions moderate, especially of high-calorie foods. 

8 Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.

9 Eat a variety of foods. 

10 Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. 

11 Try to get your vitamins and minerals from foods, not from supplements. 

12 Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.

13 Avoid alcohol and cigarette.

walking for exercise and pleasure (brisk walk)

Here are a couple of benefits of brisk walking:

1. It helps to fight against stress, by providing complete relaxation to your mind.

2. It protects you from the clutches of diseases like osteoporosis, colon cancer, constipation etc.

3. It increases the longevity of your life, by maintaining your fitness.

4. It helps in reducing the problem of depression, thus enabling you to derive mental peace.

5. It relieves you from backache trouble and also acts as a great remedy for arthritis problem.

6. It helps in increasing your flexibility, by strengthening your muscles, bones and joints, thereby toning your body.

7. It ensures that you have a proper sleep at night.

benefits of stretching

As you age, your muscles tighten and range of motion in the joints can be minimized. This can put a damper on active lifestyles and even hinder day-to-day, normal motions. Tasks that used to be simple, such as zipping up a dress or reaching for a can off of the top shelf, now become extremely difficult. A regular stretching program can help lengthen your muscles and make daily living activities easier. 

Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a part of your daily routine, whether you exercise or not. There are simple stretches you can do while watching TV, on the computer, or getting ready for bed. If you are doing strength training exercises, stretch in between sets. It feels good and saves time from stretching at the end of the workout!

It does not have to involve a huge time commitment, but stretching can end up giving you huge results! Here are just a few of the benefits you can expect from a regular stretching program:

• Reduced muscle tension
• Increased range of movement in the joints
• Enhanced muscular coordination
• Increased circulation of the blood to various parts of the body
• Increased energy levels (resulting from increased circulation) 

Stretching is important for people of all ages! One of the greatest benefits of stretching is that you’re able to increase your range of motion, which means your limbs and joints can move further before an injury occurs. Post-exercise stretching can also aid in workout recovery, decrease muscle soreness, and ensure that your muscles and tendons are in good working order. The more conditioned your muscles and tendons are, the better they can handle the rigors of sport and exercise, and the less likely that they'll become injured. 

Stretching comes naturally to all of us. You might notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching program will produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you!