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12 eating habits of successful and Fit

12 Eating habits of successful and Fit

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Staying fit and healthy today is a difficult task, especially when you are busy all the time. Professionals, especially working parents rarely have the time to experiment and find the diet that suits them. If you are short of time, take a look at these 12 tricks that will keep you fit and healthy, increase your metabolism and cognitive skills in the process.

Remember, these are not your tricks and tips factory management. best practices and data collected years of research called "blue zones", areas in the world where people have the highest life expectancy, such as Sardinia, Japan, Costa Rica and ayurvedic combined. Therefore, if you want to know how to stay healthy and live to be a centenarian, read on!

1. Limit your sugar intake.

Reduce sugar intake from tomorrow! If you are accustomed to refined white sugar and really can not go without it, try replacing it with stevia. Do not give up desserts. That's not the point. The point is to get your body weaned sweeteners leading to diabetes and a myriad of other health problems. Start by taking your coffee or tea without sugar, and avoid high-sugar drinks.

2. Get their food plants.

stock up on apples, carrots, peaches, bananas, basically all fruits and vegetables you can get your hands on. Try to have plants constitute 80 to 90% of their daily diet. This can be tricky, but if you replace all your unhealthy snacks with a piece of carrot or a stick of fruit, you are halfway there. Above, with a rich salad instead of steak for lunch, and you're done!

3. Eating fish once a day.

Sardines and anchovies should be on your list to eat every day. They are rich in omega 3 fatty acids but low in mercury and other toxic chemicals. The best way to introduce them into your diet is through salads; the next time you're making a tuna salad, does not. It is a can of sardines, anchovies, cod or salad instead.

4. Limit meat twice a week.

Fit people avoid meat, and they should follow suit. Limit your meat 10-15 ounces per month, so a piece of chicken breast twice a week will suffice. Evolution, humans ate meat when lucky enough to catch some game that was not as prevalent. Also, make sure chicken, pork, lamb or meat of choice. All the better if the meat is poultry, which means you can avoid ingestion of additives and chemicals associated with mass-produced meat.

5. Reduce consumption of eggs and dairy products.

The human body is evil in cow's milk processing and a lot of people who really are slightly lactose intolerant, without even knowing it. In addition, cow's milk is full of sugar and fat. You can get your daily dose of calcium from certain vegetables such as kale, broccoli and spinach, so the milk substitute with them. Goats and sheep products, by contrast, are beneficial to your health, so try to work on your diet. Limit three to four eggs per week. If you need them in baked dishes, replacing them with mashed potatoes, bananas or applesauce.

6. Sit down and eat.

Eating on the road is bad for digestion. Snacking is good but swallowing a full meal from a container on the fly is definitely not healthy. Sit and focus on your meal. Turn off the TV, put away your smart phone and just enjoy the food. You will end up eating less but feel full and satisfied with their meal.

7. Schedule your meals at the same time every day.

Small, healthy snacks throughout the day will keep you energized and in the list, and you should enjoy them easily. However, when the time comes adequate food, tough, be sure to take it to a more or less the same time every day. This will help control cravings and train your metabolism to kick in fifth gear at the right time.

8. Drink water at the right time.

If you want to limit the amount you eat in one sitting, be sure to drink two glasses of water about 10 minutes before lunch. Also, drink water between mouthfuls to soften the food and make it easier on your stomach to process. However, once you're done with your meal, refrain from drinking anything for 20 minutes. Dale stomach time to break down food before flooding with water, which will weaken the digestive juices.

9. Stop before it is complete.

Always leave the table wanting another bite! Eat until about 85-90% of capacity, and then put the utensils down and do not bend! This is important because it will do wonders for your digestion. In addition, it will become more able to appreciate food in general. A good rule of thumb is to stop after a particularly satisfying bite. Pack leftovers and put them in the refrigerator; there is no point in wasting food.

10. Making wine red your alcohol of choice.

One might think that alcohol is a no-no for people trying to stay fit and healthy. It would be a mistake. One to three glasses of red wine a day will help your body absorb antioxidants from plants that are ingested daily and reduce stress. In addition, red wine is good for the blood and metabolism in general, so we can recommend with confidence that this is a glass a day!

11. Eating nuts on a daily basis.

Nuts reduce levels of "bad cholesterol" by almost 20%! Studies show that people who eat two handfuls of nuts a day have a significantly lower mortality rate than those who avoid eating nuts. In addition, nuts are proven to increase cognitive abilities, maintaining mental acuity and intellectually fit. An easy way to incorporate nuts in your daily diet is to add to your mix of breakfast cereals or snack on them during the day.

12. Remember, coffee is good for mental health.

If your goal is to stay physically and mentally fit, make sure that you are drinking two cups of coffee a day. Coffee is linked to reduce the incidence of Parkinson's disease and dementia. If you do not like coffee, replace it with a strong mix of tea is rich in caffeine.

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