Hitstress

Being the best version of yourself is more than just taking an incredible vacation or maximising your daily opportunities. It’s about the actions you’re taking in order to reach the most healthy version of yourself. There isn’t a single “right” and “best” way to reach optimal health, we are aware there are guidelines that nearly everyone should adhere to. Hydration, sleep, movement and mental well-being all contribute to being at our best.

The research shows that the food you consume is just as important. One of the most efficient methods to eat the wide range of nutrients required to stay healthy is adopting a Mediterranean-style diet. It’s rated as the best diet by U.S. News and World, it’s more than a diet, but more of a lifestyle. Instead of limiting oneself the emphasis is on integration, focusing on food that is plant-based. Foods that are whole grain, fruit, seafood, vegetables, and fish along with healthy fats from seeds, nuts along with olive oil form the mainstays of this diet because they are widely available and consumed throughout this part of the world. Research recommend eating the Mediterranean method, since it helps reduce the risk of developing chronic illnesses such as diabetes and cardiovascular diseases and cognitive decline.

The foods to focus on for Ultimate Health

Fortunately, the food items that improve health are the most delicious and easily accessible.

Fruits, vegetables, and Whole Grains

There’s a reason Registered dietitians suggest eating more plants. They’re also affordable and accessible (think dried beans and grains and fresh, canned or frozen vegetables and fruits) They’re also packed with nutrients, according to Maggie Moon, MS, RD, brain health nutritionist and the best-selling writer of The MIND Diet. “I suggest that people concentrate on adding dark green leafy veggies as well as dark berries in your food regimen.” These fruits and vegetables are antioxidant-rich, and help keep cells healthy and fighting the negative consequences on free radicals. They’re also an excellent way to incorporate an increase in fiber in your diet. Fiber is essential in satiation, but can improve gastrointestinal health and is a great aid to the prevention of cardiovascular disease, as well as certain cancers.

Healthy Fats

Eye, brain as well as heart health, are crucial components of the health puzzle. Consuming healthy fats such as omega-3 fatty acids, can help all three. The National Institute for Health suggests eating 1.1-1.6 mg of omega-3 fats each day. You can get from fish with fatty oils (such as herring, salmon tuna, mackerel and sardines) as well as flaxseed and the flaxseed oil walnuts, canola oil and more. Find creative ways to incorporate these ingredients, suggests Moon. For instance, she likes to use walnut crumbs to replace the ground turkey while making your lettuce wrap filler.

Lean Proteins

Make sure you are eating the addition of more lentils, beans and fish as well as seafood. These natural sources of protein make the ideal companions for this plant-based diet. Protein is essential to build and maintain muscles hair, skin, and hair and also to make antibodies, enzymes, as well as hormones. Protein is vital to help support your metabolism, and is a essential fuel source of our organisms. If you are considering beef, or any other source that are made from animals, opt for smaller cuts with less saturated and total fat than high-fat cuts.

7-Day Meal Program for Ultimate Health

The following meal plan is based on a Mediterranean diet that has approximately 2500 calories a day. This can be a good start, but remember that the needs of each individual are different. Speak with a medical professional like an Registered Dietitian to confirm that this, or any other program, is appropriate for you.

Day 1

• Breakfast Breakfast: 2 whole grain waffles 1 tablespoon seed or nut butter 1 cup mixed fruits, 1/2 cup milk
• AM Snack 1 ounce of whole grain crackers 1 ounce sharp cheddar cheese 1 cup of grapes
• Lunch wrap – Veggie One (6-inch) Whole wheat tortilla 1 tablespoon hummus 1-cup baby spinach. 1/4-cup chopped carrots, 1 cup chopped cucumbers 1 cup crumbled feta cheese 1 teaspoon red wine vinegar 1 cup chopped pineapple
• A PM snack 3 cups plain Greek yogurt 1/2 cup blueberries, 1/4 cup of low-sugar (less five grams for each serving) Granola
• Dinner: 1 freshly prepared black bean burger, served on a whole wheat bun and topped with tomato, lettuce and salsa, 1 cup of roasted sweet potatoes 2 cups mixed baby lettuces, five cherry tomatoes along with 1 tablespoon of balsamic vinegar

Day 2

• Breakfast 1 packet of plain instant oatmeal one tablespoon of ground flax seeds 1/2 cup milk 1 cup of blueberries (fresh or frozen)
• AM Snack 1 ounce of almonds that have been roasted and a small apple
• Lunch 1 Brown rice California sushi roll (about 6-8 pieces) 1/2 cup edamame beans that have been shelled 1 mandarin orange
• A PM-Snack 3 stalks of celery (cut into smaller pieces) 2 tablespoons of peanut butter 1/4 cup raisins
• Dinner 1-1/2 cups of whole wheat pasta and 1 cup roast tomatoes (tossed with 1 tablespoon extra-virgin olive oils) 1 cup fresh basil 3 tablespoons of whitefish pan-seared as well as a spinach salad

Day 3

• Breakfast 2 waffles made of whole grains, 1 tablespoon seed or nut butter 1 cup mixed fruits, 1/2 cup milk
• AM Snack 1 ounce whole grain crackers 1 one-ounce sharp cheddar cheese, 1 cup of grapes
• Lunch Wrap One (6-inch) Whole wheat tortilla 1 tablespoon hummus one cup of baby spinach 1/4 cup of shredded carrots 1/4 cup cucumbers cut into slices 1 tablespoon feta cheese crumbled, 1 tablespoon vinaigrette made from red wine, and 1 cup chopped pineapple
• pm Snack 1 cup hummus with 1 cup of sliced carrots and bell peppers
• Dinner Rice bowl of salmon comprising 3 ounces of roasted salmon and 3/4 cup of cooked brown rice of roasted broccoli, one tablespoon cooked sesame vinaigrette. 1/2 cup shelled edamame and 1 (5-gram) package of seaweed snacks

Day 4

• Breakfast 1 packet of plain instant oatmeal 1 teaspoon ground flax seed 1/2 cup milk 1 cup of blueberries (fresh or frozen)
• Snack for AM 1 ounce of almonds roasted and one small apple
• Lunch 1 Brown rice California sushi roll (about 6-8 pieces) 1/2 cup edamame bean shells 1 mandarin orange
• PM Snack: 3/4 cup plain Greek yogurt, 1/2 cup blueberries
• Dinner 1-1/2 cups of whole wheat pasta and 1 cup of roasted tomatoes (tossed with 1 tablespoon extra-virgin olive oils) and 1/4 cup fresh basil three ounces of pan-seared whitefish, and spinach salad

Day 5

• Breakfast one whole grain waffle. 1 tablespoon of nut or seed butter 1 cup mixed fruit, 1 hard-boiled egg
• AM Snack: 3/4 cup low-fat plain Greek yogurt, 1/2 cup blueberries, 1/4 cup low-sugar granola
• Lunch Rotisserie Chicken Salad 2 cups baby salad, 1 cup of shredded coleslaw mix 1/2 cup of shredded chicken rotisserie 1/2 cup apple slices 2 tablespoons crumbled feta cheese 1-ounce walnuts 1 tablespoon balsamic vinaigrette 1 dinner roll made of whole wheat.
• pm Snack Hummus: 1/4 cup with 1 cup of sliced carrots and bell peppers
• Dinner Rice bowl of salmon consisting of 3 ounces of salmon that has been roasted and 1/4 cup brown rice cooked, one cup of roasted broccoli and 1 tablespoon of prepared sesame vinaigrette. Half cup shelled edamame 1 (5-gram) package of seaweed snacks

Day 6

• Breakfast One packet of instant oatmeal one tablespoon of ground flax seeds 1/2 cup milk 1 cup of blueberries (fresh or frozen)
• AM Snack 1 ounce of walnuts, and one-quarter ounce sugar-free dried fruit
• Lunch 2 tortillas made of corn, 1 cup of rotisserie chicken 1 cup shredded Romaine lettuce, 2 tablespoons cooked guacamole 1 teaspoon of pico de Gallo, 1 small apple
• pm Snack 3 cups pop and 1 mango orange
• Dinner 1 cooked black bean burger served on whole wheat bun, topped with tomato, lettuce and salsa. 1 cup roasted sweet potatoes 2 cups of mixed baby lettuces. 5 cherry tomatoes along with 1 tablespoon of balsamic vinegar

Day 7

• Breakfast 1 slice whole grain bread, 1/2 avocado chopped, 1 scrambled eggs 1/4 Cup pico de Gallo, 1 cup fruit
• AM Snack 1 ounce whole grain crackers 1 ounce sharp cheddar cheese 1 cup of grapes
• Lunch Lunch: Rotisserie Chicken Salad – 2 cups baby salad, 1 cup of shredded coleslaw mix. 1/2 cup cut apple slices, 2 tablespoons of crumbled feta cheese 1 ounce walnuts 1 tablespoon balsamic vinaigrette one whole wheat meal roll
• AM Snack 1 ounce of almonds roasted and one small apple
• Dinner: 2 corn tortillas, 1/2 cup rotisserie chicken, shredded romaine lettuce, 1/4 cup pico de Gallo, 1 ounce corn tortilla chips, 2 tablespoons prepared guacamole

Lifestyle and Health Considerations to Ensure Ultimate Health

Food is an integral component of overall health, however there are many other factors which contribute.

Hydration. Our bodies are composed of mostly water. Women require around 11 1/2 cups of water per day (for males 15 1/2 cups a day) According to Academy of Nutrition and Dietetics to ensure that our systems functioning well. The effects of dehydration include headaches, fatigue, and dizziness. Hydration doesn’t just depend on drinking what you drink. You can achieve your drinking goals by eating food too. Concentrate on fruits and vegetables that can be packed with more than 90% water!

Sleep. A good night’s rest is a crucial aspect of the overall health. Most adults need between 7 to 9 hours of sleep each night according to the National Institutes of Health. Sleep is a way to restore the body by allowing it to be reset to be ready for the next day. It’s a key element in maintaining the health of your heart, immune system, and metabolism. Get yourself set for a successful sleep by looking for ways to relax prior to sleep, which involves shutting off all electronic devices.

Stress Management. The stress and worry can have a effects on your body particularly over the course of the course of. Stress can influence the health of your heart to digestion, which puts your body at risk of developing chronic illness. Luckily, there are plenty of methods to reduce stress, according to Jessica Swift Harrell MSc, RDN, LD, IFNCP. She suggests having a private self-care routine, which could include journaling, yoga or practicing mindfulness such as Qi Gong for managing stress. Meditation, breathing techniques as well as exercise can help.

Movement. It is an effective tool for optimizing health and preventing diseases. As per the Centers for Disease Control and Prevention, adults require 150 minutes of exercise every week, including two days of strength-training exercise. If you’re just beginning to get into exercise begin with small walks throughout the day. Go to the local gym and locate trainers who can give you an exercise program specifically designed for you.