The Anti-ageing Plan

Most women will start to look at anti-ageing products on reaching their fifties.  However,  it is not creams and lotions that will trigger a youthful appearance.  It all begins internally and the type of lifestyle lived in younger days.  We can not reverse the ageing process it is part of the natural ageing course but we can take steps to enhance the way we look and feel.

Time changes many things, but time does not change the way our bodies work inside or out.  Our health and the way we choose to look after it will decide on how good we look and feel as we age.  A healthy lifestyle will result in our bodies thanking us for being kind, and our looks will keep a youthful glow into the mature years.

The anti-ageing plan

The Body’s Cells

All living things have cells, plant life, human life and animal life.  These cells are the building blocks that keep the body running smoothly.  If the cells are not looked after properly they will malfunction causing all kinds of health problems to arise and our looks will certainly suffer.  The cells have functions to do and the most important are:

  • Nutrient intake.
  • Reproduction.
  • Growth.
  • Waste Removal.
  • Reaction to external changes.

Each cell has protoplasm which is the nucleus in the centre of the cell this controls the activity of life, growth and reproduction of the cell.  Protoplasm is organic known as protein, fatty substances, carbohydrates, inorganic salts and water H2O.  There is a special protein within the nucleus called nucleoprotein.  This consists of a number of minute threads which are chromosomes.  There are 46 chromosomes in the human cell.  It is the chromosomes that decide what sex the foetus will be.  The chromosomes have a number of small portions called genes.  These are part of the characteristics we inherit.

Toxins

There are many radical chemicals out there just waiting to enter the body and cause all kinds of toxic havoc to our organs, skin and hair, causing damage to our health and looks.   If the diet is poor the free radicals will secure victory, leaving the body weakened and tired.  It is like a battleground where the good needs to eliminate the bad.  Smoke in a cigarette is toxic and the air, in general, is full of pollution.   The body must work hard to keep these free radicals from causing too much damage to the system.  Free radicals create oxidation, this is like metal rusting or an apple browning with age.  If the antioxidant levels are lower than free radicals because of poor nutrition, the cells will become severely damaged. This affects every organ in the body and can cause diseases to develop such as cancer, heart disease, diabetes, Alzheimer’s disease, leaky gut syndrome and atherosclerosis.

Nutrition for Anti-ageing

The system needs the correct nutrition to work properly.  Eating enough vegetables (preferably raw) and fresh fruit are the two most talked about foods when it comes to healthy eating.  Red meats in moderation, with poultry being a favourable healthy choice. Nuts and seeds can deliver excellent nutrition, and these should form part of the diet.   Dairy produce provides calcium, eaten sensibly in small portions because items such as cheese and butter contain high amounts of fat, there are low-fat options available.   The oils used to cook with are high in fats and best used sparingly.   Whole grains are better than refined because they still contain the bran and germ and are rich in vitamins, fibre and minerals.  Beans and pulses are other good foods, Protein providers are eggs, meat, poultry, fish (especially the oily type), beans, nuts, quorn and soya.  Salt use tiny amounts there are other alternatives to taste food.  Alcohol consumed in moderation with perhaps one or two drinks per day. Smoking will seriously damage your health and looks.

Fatty, sugary foods and drinks will destroy the system and cause tooth decay.  Consuming large amounts of these types of food could lead to the heart’s arteries becoming blocked and a heart attack occurring.  Every organ will suffer from this type of constant poor diet, with no exercise.

The body finds it hard to cope with hot and cold foods, eating raw foods such as nuts and vegetables as often as possible will give the system a real boost.

Supplements

Sometimes extra supplements in the form of capsules can give added support to the system like a vitamin B Complex, and Folic Acid.  Vitamin E is the beauty queen, which helps the skin to keep its youthful appearance. It is always a good idea to consult your doctor before taking any kind of supplement, especially if you are taking conventional medication.

Herbs can help the body’s system to perform more efficiently and enhance our looks and health.   Anyone considering taking herbs should consult their doctor, especially pregnant and nursing mothers, and those taking other forms of medication.

Exercise – Body and Mind

Our bodies need exercise to keep muscles toned and supple.  It will generate energy, relieve stress and increase the metabolism.    If we adopt a healthy diet and exercise routine in our youth, we will become accustomed to this and carry it on as we mature; but in a gentler form.  Other body organs will benefit from exercise, especially the heart.  If we increase our BMR (basal metabolic rate), this will help to maintain a healthy weight, or lose excess fat.  Below are some links for different forms of exercise.  Dancing and swimming are other types of exercise Tai Chi for beginners a very simple 8-minute workout will strengthen muscles and help with balance.

Chair Yoga –  exercise in a chair, very relaxing yet stimulating.

Wheelchair Yoga – this is brilliant for people who are wheelchair users. There is any introduction and takes around 3.45 minutes before the exercises begin.

The state of mind is just as important.  If we do not get the proper nutrition and exercise, this could cause anxiety, stress and depression.  This will have a huge effect on how we look and feel.  Our brain needs exercise as well as the body.  Keeping the brain active and not allowing it to become stale and lazy will enhance the looks and generate a more confident person.  Simply doing a crossword, learning a new skill that needs thinking about is exercise.   Having a hobby is always a good thing but this all depends on how fit we are, knowing our limitations and what we can do comfortably.  Joining a club is a good way of socialising.

Anti-ageing Facial Exercises 

If we do these anti-ageing facial exercises, they will stimulate the blood supply, strengthen and tighten up the muscles.  Some expressions we pull are unnecessary and this will leave a mark because every expression, whether smiling, laughing or frowning, will cause a movement in underlying facial muscles, which forms a groove perpendicular to the movement.  Here is a link to a website that has some good facial exercises.

Good nutrition, exercise and an active brain, enhances life’s experience.  When the mature years set in keeping as mobile as possible will enable us to enjoy the coming years and the rest of our lives.

 

© healthybite.info January 2017

Fun Food for Kids and Exercises

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There is growing concern that there are more overweight people than a healthy weight. The other extreme borders on anorexia, where a person has become seriously underweight!  Food for kids and exercises are as important as education.

Educating the Kids

Educating children from an early age to eat sensibly, once they start choosing foods they like, and dislike is essential for them to develop a responsible attitude about eating healthy.  Children will become comfortable consuming healthy food once they start having the same meals as their parents. Dishing up smaller amounts is better than overloading the plate, which could encourage a child to start over eating.

Finicky Children – Food for Kids Should be Fun!

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Finicky children need encouragement and patience.  Being firm, by not giving in to their demands for foods that are unhealthy. Food such as crisps, chocolate bars, cakes, too many sweets, fizzy drinks is not healthy.  It’s not about completely denying children these foods, it’s being reasonable with the amount allowed each day.

Food for kids should be fun.  For example, snack size packets are half the normal size of an ordinary packet of crisps. Limiting sweets to around 4 or 5 per day (not a whole packet). Fresh fruit being introduced, with natural fruit juices, and water as healthy options.  Make puddings that include sponges, and custard a treat a few times a week, not every day.

Create Food Fun!

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Making wholesome food for kids fun will encourage healthy eating. Make faces with food to entice the taste buds and get the kids eating that carrot for a nose, peas for eyes, mash potato for a face, green beans for the mouth and some gravy for the hair! Sausages and fish fingers with vegetables and potatoes ( not chips or other similar products all the time).   Introduce tomatoes in these types of meals instead of gravy.  Slowly introduce other healthy foods.  Give fun names such as marbles for peas, clouds for mash potato, fire for carrots.  When you think about all the fun that goes into making cupcakes or occasion cakes, why not for the everyday meal.

Get The Kids Involved!

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Once children are old enough whether male or female, get them involved with cooking.  One day they will either have to look after themselves or their families. Most kids love to help with the baking. Allowing them to create their own little masterpiece will show a sense of achievement and they will want to help more often.

Bad Habits

Children tend to pick up on parent habits the diet is one of them. For example, if a child is on a diet of foods that are ready-made and put in the oven to heat up will be looked upon as a customary way of eating. They will most certainly carry on this routine when grown up.

Take away food, and unhealthy eating out places are almost impossible to avoid.  Make it a rule that this is a treat now and again, such as birthdays or a twice a month treat.  Too many chips, burgers, nuggets, fish fried in batter, etc, is extremely unhealthy!

The sweet fare is just as bad.  Sugary food decays the teeth and will clog up the system. Grapes are a better snack and far cheaper than chocolate or crisps. Apples, oranges, strawberries (when in season), pears, bananas are all popular preferences. Most cheeses are fattening, keep cheese to a minimum. Full fat milk needs replacing with semi-skimmed once children start moving towards their teenage years.

The Sandwich

Loaves of bread come in all kinds of varieties, from seed to whole grain. Plain wholesome bread for the toddlers are better than seeded, because these types could be a potential choke hazard, and limit white bread.

 

Exercise

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Exercise is all part and parcel.  Make this enjoyable and not overly vigorous or boring.   Just playing twenty minutes of football, joining a dance or gymnastics club.  Any sports that interest will make sure children are getting the desired exercise requirements.  Technology has become the popular playtime toys of today, put a time limit on them and stick to it! When taking the dog for a walk, insist the kids go with you.  Once old enough let them help around the house and garden. There is a trend coming back for growing your own fruit and vegetables, get them involved.

A Learning Curve

Educating kids is not just about the ABC and math’s, it’s about how they look after themselves from an early age to adulthood. Hopefully, they will pass this on to future generations. Fit people gain so much more out of life. Unhealthy people who develop illness and disease will not enjoy life so much when they become older.   It all begins from early years and educating our children to think about healthy eating and exercise.

Time changes things, but the basics for good health remain in place. Fruit, vegetables, lean meat, small amounts of dairy products, and plain fish will never go out of fashion.  Exercise even a brisk walk is enough to get the adrenalin going.   The early years are crucial to instigating good healthy eating and living habits.

Teach the kids the food of life, and watch them grow strong and healthy!

© Healthy Bite 2015

Is Your Diet Good,Bad or Ugly!

Precisely what can we do to improve our health?  A good start would be putting an exercise plan into place and review the diet. Simply taking a brisk walk will not take up too much time and it won’t cost anything. Sticking to a regular exercise routine will see the clothes size reducing and a feeling of well-being will start to kick in.

The diet is the other little jigsaw piece to living a healthier lifestyle. Just eating sensibly, and cutting down on foods that block up the system is as easy as the two magic words, fruit and veg!  We all know how good they are and what nutrients they hold and deliver into the body’s system. Plain water is an energy provider, but is enough being consumed throughout the day?  Drinking water will keep the body from dehydrating and your skin will glow with health.  Stub out the cigarettes, they will cause the skin to mature before time and every organ in your body will be seriously affected by the poisonous toxins you are inhaling.

Taking care of the diet can help to cut out some diseases, especially as we move towards our middle years and on.  The diseases that develop in general are, heart disease, diabetes, obesity, strokes, and some cancers. Simply being serious about how we live could help reduce the risk of a disease invading the system. Making the decision to change unhealthy habits, is a positive move towards living a healthier lifestyle!

The Good

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  • Fresh or frozen vegetables, especially dark leafy greens.
  • Lean meat – chicken and turkey are healthier options.
  • Plain fish, oily fish is particularly good.
  • Skimmed milk and low-fat creams.
  • Cheese (in moderation), cottage cheese and the lighter versions are better choices.
  • Alcohol – drink it sensibly.
  • Tea, coffee (decaffeinated), natural fruit juices are healthy choices and especially water.
  • Yoghurt, there are many varieties of low or fat-free yoghurt to satisfy the taste buds.
  • Cereals, not the sugary or chocolate coated types.   Porridge is good for the digestive system.
  • Boiled or poached eggs.
  • Flora spray oil is a healthier alternative.  Olive oil is another but use sensibly.
  • Dark chocolate for a treat.
  • Baked beans.
  • Fresh fruit.
  • Potatoes, boiled, baked, or mashed.  Roast potatoes for a treat using sensible amounts of oil.
  • Bread that contains seeds,  wholemeal or brown.
  • Brown rice and pasta.
The Bad

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  • Vegetables cooked in rich sauces.
  • Breaded products and batters.
  • Fruit,  laced with creams and other sauces and pastries.
  • Meat cooked in rich sauces, pastry or fats (unless healthy oils and sensible amounts).
  • Fish in batters and bread crumbs and rich sauces.
  • Full fat cream and milk.
  • Condensed tinned milk.
  • Full fat cheeses.
  • Tea with spoonfuls of sugar and full-fat milk.
  • Coffee with full-fat cream and sugar.
  • High saturated levels of fat in butter.
  • Too many chocolates, sweets, crisps, and other similar products.
  • Cakes; make one a treat every now and then.
  • Biscuits, eat fruit instead.
  • White bread.
  • White rice and pasta.
  • Frequently eating ready-made and take away meals.
The Ugly

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  • Vegetables roasted in lard or oils containing large quantities of saturated fats.
  • Too many fish and chips.
  • Meats roasted or fried in lard or oils, high in saturated fats.
  • Eating too much cheese, high in fat.
  • Cakes, pies, buns, desserts, high in fats.
  • Full cream milk.
  • Alcohol dependent? Get help!
  • Over indulgence; more than 1/2 bar of chocolate per day.
  • Consuming more than 1 packet of crisps and other similar products per day.
  • Constantly eating sweets.
  • Tea with full-fat milk, cream and sugar.
  • Drinking coffee with cream, full-fat milk and sugar; plus the extra toppings on top!
  • Eating foods in batters, bread crumbs and rich sauces.
  • Eating fried food every day.
  • Ready made meals and takeaways!
Recap

Think about your diet like traffic lights, green go for it.  Amber think about it.  Red stop!  The green board is the best way forward towards leading a healthier lifestyle. There is no need for expensive and boring diets, just eat the right foods in moderate helpings. Take a little exercise to tone up those muscles, and keep your body organs happy.

The orange board is something to jump on and off every now and again, but never step on the red board or your health could suffer from serious medical conditions!

Think green, think healthy, look and feel fabulous!

© Healthy Bite June 2014