6 Steps Eat your Way to a Healthy Heart &
A Healthy Mind!
Statistically Guys, you are “Dying Prematurely”, more often than not from illnesses that are preventable. The fact that you are Dying way too early, and loss of quality of life, at the time of life that you should be enjoying life.
A healthy heart and a healthy mind go hand in hand. If you don’t want to lose your cognitive processes, memory and ability to make your own decisions, this all goes without saying it’s all about Quality of Life. That no matter how old you are that you are able to live a healthy, happy and vital life doing the things that you enjoy.
In this article I will give you some statistics, reasons why this is happening and how you can begin turning these statistics around to the positive by implementing these 6 Steps for making changes to healthy dietary changes, that will help to prevent or help overcome heart issues, and loss of cognitive, brain function.
It is no secret these days that there is more to food than to just fill the hunger in your stomach. It is the way to prevent or overcome ill-health and disease. It is by making positive changes to the foods that you are eating that will provide the fuel that will keep you feeling, looking younger, more vital and alive. Giving you every opportunity to enjoy the life you live without compromising your health.
Why Australian Men “Dying Prematurely
& Losing of Quality of Life!”
Understanding Why and How you Can Change This!
It is also no secret, statistically that for the majority of Australian Men, your health doesn’t come up as a priority or something your care to think or talk about. It is because of this lack of recognition, or intention to ignore, that 350,000 men die each year prematurely from cardiovascular disease (heart attacks), Cancer and other serious Health issues. If they are not “Dying Prematurely, their quality of life is severely compromised.
More than 60% of men are obese, 58% of men reported as alcoholic beverages being consumed daily and in excessive quantities. It is reported that 16.9% of men smoke and 1 in 3 men reported as using some form of illicit drug.
What about Diet, at least 62% of men consumed a high fat, high salt diet high in refined carbohydrates. It was reported that men were more likely to head to one of the fast-food chains, processed or packaged meals rather than to opt for something healthy. As for drinks during the day, sugar laden soft drinks, and milk flavoured drinks were chosen. Even when going to the “PUB” for a meal, it was found that a meal was chosen that was high fat, animal protein with little to no vegetables or salad. Combined with an excessive consumption of alcohol.
Eating Right for a Healthy, Vital Life is about Eating the Foods that will Sustain & Maintain your Body to Remain Well, Free from Disease for your Whole Life!
6 Steps to Ease your Way into
Healthy, Positive Food Changes
- At least 2 cups of fruits such as berries, apples, pears, bananas, pineapple, kiwi fruit, figs and 2½ cups of vegetables such as green leafy vegetables, sweet potato, avocado, mushrooms, zucchini, egg plant, capsicum, garlic, onion, carrots, beans, peas, asparagus each day for vitamins, minerals, fibre and phytochemicals.
- Whole grains. Eat at least half of all grains as whole grains each day. Replace refined grains with whole-grain bread, cereal, pasta, brown rice or oats.
- Anywhere from 25 to 34 grams of fibre per day for younger men; 28 grams of fibre per day for men older than 50.
- At least two to three servings of fish per week.
- Unsaturated fats such as oils, nuts and oil-based salad dressings in place of saturated fats such as full-fat dairy foods, butter and high-fat sweets.
- 3,400 milligrams a day of potassium from fruits, vegetables, fish and dairy.
Specifically for Men Energy & Muscle Health
Since men have more muscle and typically are bigger than women, they require more calories throughout the day. Moderately active males likely need 2,200 to 2,800 calories per day. Your energy needs depend on your height, weight and activity level.
For energy and disease prevention, men should eat whole grains such as whole-grain bread, pasta, cereal, brown rice, oats, barley, beans, lentils, fruits and vegetables. These foods are high in fibre, help manage hunger and fullness and help fend off certain cancers, such as prostate and colon.
More to Healthy Protein than Just Meat
It is important to Eat a variety of protein foods, including seafood and plant-based sources, like beans, peas and soy products. To achieve a Healthy Heart and Brain, not to mention your muscles and sustained energy. It is important to also cut out saturated fat found in high fat meats, deli meats, processed foods, dairy products and deep-fried foods.
Eliminating saturated and trans fats from your diet is a major step to reducing your risk of heart disease or restoring a healthy heart, it helps to lower cholesterol levels, prevent arteriosclerosis, Alzheimer’s, Dementia and Obesity. Replace these saturated fats, with lean meat, chicken breast, Atlantic salmon. Other heart healthy fats include olive oil, sesame oil, coconut oil, avocados, nuts and seeds. Replace dairy with goats’ products, oat, or almond milk and coconut yoghurt.
7 Step Meal Guide to Positive, Healthy, Daily Eating
1: Breakfast – either porridge [whole porridge in a saucepan with boiling water only takes 5 mins, none of the instant “Stuff”] with a selection of fruits such as berries, apples, bananas, pears or grapes with Vanilla or Plain Coconut Yogurt.
Or Poached eggs with avocado and spinach on sour dough toast
2: Lunch: Salad bowl with dark greens, carrot, poached chicken or eggs (if you didn’t have them for breakfast), capsicum or vegetables such as mushrooms, tomatoes, avocado or zucchini. You can make this up the night before and even add some boiled rice or noodles.
3: Dinner: Healthy Protein – I know you guys like your steak, but keep it to once or twice a week, good quality, lean and the size of the palm of your hand. The other days include either fish or chicken, beans, lentils, if you aren’t into beans or lentils, nuts make a great addition. For example – A handful of cashews, almonds, pinenuts, pumpkin seeds. The nuts and seeds can be ground in a food processer with onion and garlic for patties. Every day include 4 – 5 different vegetables with your meal eg: pumpkin, carrot, parsnips, eggplant, zucchini, spinach, kale, broccoli, capsicum etc.
4: Drink – 2 -3 litres of water per day
5: Replace Iced coffees and milk drinks with herbal teas or black filtered coffee [great for liver and kidney health] limit coffee to two cups per day.
6: The herbal teas that I have found men to like best are – Dandelion, lemongrass, lemon and ginger, green tea with jasmine.
7: Snacks: There is nothing easier, quicker or more economical than fruit – you know the saying “an apple a day keeps the doctor away” it also keeps the fat belly away. And of course, bananas, oranges, berries and the list goes on.
Further Support: Transform your Health: Transform your Life – Fresh Whole Food Guide & Recipes I wrote this eBook to help eliminate the confusing helping and guiding you with Simplifying Making Healthy Food Choices.
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