Exercise and balanced diet for health
Based on our short survey and your comments, we see that while more emphasis should be placed on each of these pillars, exercise and eating is the most neglected part of our lives. We have put together some tips on how to improve these areas.
The first step is to keep a food diary for 1-2 weeks, recording what you eat and how much. Log every meal, even with a quick photo, and then at the end of the day write down what you ate. Often we think we don’t eat that much unhealthy food, but a food diary can shed light on our unhealthy habits.
Once you have a food diary, you can compare your current diet with the main general rules:
- Avoid foods made from refined flour, bakery products and pasta.
- Eliminate sugary foods, juices and soft drinks from your diet. Replace sweet flavours with healthy sweeteners. With FTTYIN sweetener you can sweeten your favourite desserts with peace of mind without having to say goodbye to delicious flavours.
- Use less fat when cooking, and steam or simmer your food instead.
- Eat fruit and vegetables 2-3 times a day. Replace heavier side dishes with fresh salad or steamed vegetables.
- Eat less, but more frequently.
- When reforming your diet, be careful not to overdo it. Rather than extreme diets, choose a balanced diet and the key is to remain consistent.
The naringin ingredient in the FYTTIN dietary supplement drink is a powerful antioxidant that also lowers blood fat and cholesterol levels. It is recommended to take one dose (10ml) three times a day: in the morning on an empty stomach, at noon and in the evening 1-1.5 hours after meals, and to hold it in the mouth for a short time before swallowing.The food supplement is not a replacement for a balanced, varied diet and a healthy lifestyle.
You can find out more about eating habits and lifestyle advice on the FOOD FYTTIN blog.
Regular physical activity
Regular exercise is difficult to introduce into a busy daily routine, with most of us looking at a rigorous 2-3 hour gym session a day, when exercise can be varied and fun.
Depending on your mood, personality and the time of year, there are lots of ways to work your muscles. We can choose from team sports, dance or individual sports. You can try zumba, wall climbing, rowing, or stick to more classic forms of exercise like running, swimming or cycling.
You might not think it, but just 30 minutes of walking a day can make a big difference to your health, not only helping you lose weight, but also benefiting your heart and playing a significant role in preventing osteoporosis. If you take public transport to work, you can walk the last few stops. A weekend walk, for example, can be a great way to spend time with family and friends, while strengthening your abs, back, ankles and knees. Yoga, which is all the rage these days, not only provides a mental and spiritual refreshment, but also strengthens deep muscles, improves posture and aids digestion.
Or, if you want to make sure you’re on the right diet, you might want to read our DASH diet recommendations! DASH diet