AOF's Guide on Staying Healthy

Are you tired of being sick and tired of being sick and tired? Then, get in the driver’s seat on managing your health by adopting a new lifestyle. Join us … adopt a holistic approach to embracing nutrition, exercise and a good state of mind by embracing spirituality.

Start with gratitude – positive thinking is very essential to being healthy. Clear out your mind, remove all depressing and negative emotions and fill it with positive thoughts. Consider meditation or yoga to get your positive energies going.
Moderation in caloric intake – portion control is your new watch word. Without counting calories, you can eat a nutritionally balanced diet. A good tip: Enjoy oatmeal for breakfast. At lunch and dinner use your plate as a guide. Divide into two sections, fill half or more with vegetables and /or fruits and the remainder with roughly equal amounts of starch and a high protein food like, chicken or fish.

What to eat: A variety of unprocessed and fresh foods. Add fruits, such as apples, bananas, oranges, pears, and watermelon; legumes, such as beans, lentils, chickpeas, black-eyed peas; vegetables, such as broccoli, cabbage, and carrots. Heart-healthy eating includes fat-free or low-fat dairy products, such as, skim milk, fish high in omega-3 fatty acids, such as salmon, tuna, trout, about twice a week.

What to avoid eating: Avoid eating a lot of red meat, palm and coconut oils, sugary foods and beverages, saturated fat – found mostly in foods that come from animals; trans fat (trans fatty acids) – found in foods made with hydrogenated oils and fats, such as stick margarine. Also, reduce your salt intake. When cooking and preparing foods, cut back on the amount of salt and high-sodium condiments (e.g. soy and fish sauces). Avoid snacks that are high in salt and sugars; limit intake of sodas and other drinks high in sugars (e.g. fruit juices, flavored drinks, cordials and syrups).

Drink plenty of water to prevent dehydration, promote bowel movement and reverse constipation. Make it a daily habit to drink water first thing in the morning and last thing at night. Tips on the many ways you can increase your water intake:
Green tea: Boil the green tea leaves and let it simmer for a few minutes. Drink two to three times a day to see visible results in days.
Apple cider vinegar & lime juice: Mix one teaspoon of apple cider vinegar and one teaspoon of lemon juice in a cup of lukewarm water. Drink this glass of water on an empty stomach every day for two to three months. You will see visible results as water will keep you hydrated, apple cider vinegar will boost your metabolism and lemon will help in improving the taste of water.
Start your day with honey: Take one teaspoon of honey and mix it in a glass of hot water. Add a teaspoon of lemon juice to this water mixture. Drink this first thing in the morning on an empty stomach. Repeat daily for two to three months to see an effective weight loss.
Drink warm water: Warm water helps eliminate the fat deposits in your body. Drink warm water after every meal and make sure that you leave a gap of half an hour between the food and the water. Never drink water immediately after eating.

Exercise regularly: Fitness is more important than being thin. If you have heart disease or conditions that make you more vulnerable to an unhealthy heart, discuss with your doctor appropriate steps to improve your health.

Get sleep: Rest has been shown to help with managing and coping with stress. Relaxing and ability to cope with problems whether at home or in the workplace, can improve emotional and physical health.

Stop smoking: There is a myth that smoking helps keep you thin. A study recently conducted by David A. Scott from the University of Louisville’s School of Dentistry found that cigarettes lead to infiltration of bacteria in the body.

Know your risk factors: Be aware of your weight, BMI, blood pressure and cholesterol levels. Above all, listen to your body, and if something isn’t right, talk to a doctor.