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To include more high-quality protein in your diet, try replacing processed carbs with high-quality protein. It can reduce your risk for heart disease and stroke, and you'll also feel full longer, which can help you maintain a healthy weight.

Reduce the amount of processed carbohydrates you consume—from foods such as pastries, cakes, pizza, cookies and chips—and replace them with fish, beans, nuts, seeds, peas, chicken, low-fat dairy, and soy and tofu products.
Snack on nuts and seeds instead of chips, replace a baked dessert with Greek yogurt, or swap out slices of pizza for a grilled chicken breast and a side of beans.

Not a seafood fan? Make fish more palatable
If you're not a fan of seafood, but want to include more in your diet, there are ways to make fish more palatable.

Always buy fresh fish. Some say tilapia, cod, or salmon have the least “fishy” taste.
Disguise the taste by adding a flavorful sauce.
Marinate fish with Creole or Cajun seasoning.
Add shell fish or white fish, such as cod or tilapia, to a curry.
Combine grilled fish with fresh salsa or your favorite chutney
Mix canned salmon or tuna with low-fat mayonnaise and chopped onion for a tasty sandwich filling.

While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don't need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.
Protein gives you the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn't mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs.

While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don't need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.
Protein gives you the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn't mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs.

Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood.
Healthy eating doesn’t have to be overly complicated. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. The truth is that while some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel.
By using these simple tips, you can cut through the confusion and learn how to create—and stick to—a tasty, varied, and nutritious diet that is as good for your mind as it is for your body.Table:



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Maintain a regular exercise routine












No, you do not have to force yourself into intense workouts at the gym but you need to keep as active as possible. You can stick to easy floor exercises, swimming, walking, or simply keep yourself moving by doing some household chores. Do what your body allows you to do.
What is important is that you continue exercising. Give at least twenty to thirty minutes a day to exercise at least three to five times a week. Have a routine; see to it that you have enough physical activity each day.












Be conscious in your diet












No, you do not have to force yourself into intense workouts at the gym but you need to keep as active as possible. You can stick to easy floor exercises, swimming, walking, or simply keep yourself moving by doing some household chores. Do what your body allows you to do.
What is important is that you continue exercising. Give at least twenty to thirty minutes a day to exercise at least three to five times a week. Have a routine; see to it that you have enough physical activity each day.












Engage in the things you are passionate about












Every now and then, to keep the stress and the demands of life from taking over, take a break to do something you love doing.












Surround yourself with positive energy












In order to have a sound mental and emotional state, you must surround yourself with positive energy. Yes, not all problems can be avoided. But it helps to face such obstacles with an optimist outlook. Surround yourself with encouraging friends and people that will provide you with constructive criticism every once in a while to help you improve.
Make it a habit to always look at the brighter side of life. Even if you find yourself in the worst situation, there is always an upside to it—something good and positive. Dwell on these things instead.
Maintaining a healthy lifestyle is not that difficult, nor does it require a lot of work. Just keep doing what you do and apply the staying healthy tips listed above—surely you will be a well-rounded individual in no time.Table: 



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Eat a balanced diet

Exercise regularly
Get enough good sleepStay well hydratedTable:



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Think you're leading a healthy lifestyle? Aside from occasionally veering off the path, most of us think we do a fair job of maintaining our health with good (or at least OK) eating habits and physical activity whenever we manage to fit it in. But is that enough to be considered "healthy?"
According to a recent study, very few adults actually meet the criteria for a healthy lifestyle. The study, published in the Archives of Internal Medicine, showed that only 3% of American adults got a perfect score on what the authors say are the four basic criteria for healthy living. Just 13.8% met three of the criteria; 34.2% met only two criteria. Women scored slightly better than men.
See how well you measure up on the researchers' four keys to healthfulness:

Do you smoke?
Are you able to maintain a healthy weight (a BMI of 18-25), or are you successfully losing weight to attain a healthy weight?
Do you eat at least 5 servings of fruits and vegetables daily?
Do you exercise 30 minutes or more, 5 times a week?



The good news is that these behaviors should not be foreign to you, as all but one are an integral part of the Weight Loss Clinic. Numbers 2 through 4 are the foundation of the WLC program, habits that we continually discuss, write about, and recommend. testing



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Exercise Regularly and Be Physically Active At this time, at-home workouts may be a good idea. But you can also walk your dog or run outside. Be sure you know what’s going on in your area and if there are any restrictions or mandatory self-quarantines. For more information on how to stay physically active while at home, please check the ACSM website: www.acsm.org/ read-research/newsroom/news-releases/news-detail/2020/03/16/staying-physically-active-during-covid-19- pandemic. 6. Reduce Sitting and Screen Time Exercise can’t immunize you from your sedentary time. Even people who exercise regularly could be at increased risk for diabetes and heart disease and stroke if they spend lots of time sitting behind computers. Practically speaking, you could consider taking breaks from sedentary time, such as walking around the office/room a couple of times in a day. 7. Get Enough Good Sleep There is a very strong connection between sleep quality and quantity and your immune system. You can keep your immune system functioning properly by getting seven to eight hours of sleep each night. For more information, please check the CDC website: www.cdc.gov/sleep/index.html. 8. Go Easy on Alcohol and Stay Sober Drinking alcohol does not protect you from the coronavirus infection. Don’t forget that those alcohol calories can add up quickly. Alcohol should always be consumed in moderation. Please see the recommendations by the AHA: www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/alcohol-and-heart-health. 9. Find Ways to Manage Your Emotions It is common for people to have feelings of fear, anxiety, sadness, and uncertainty during a pandemic. To minimize stress-related weight gain, you use this information about stress and coping provided by the CDC: www.cdc.gov/ coronavirus/2019-ncov/prepare/managing-stress-anxiety.html. 10. Use an App to Keep Track of Your Movement, Sleep, and Heart RateYT Video URL:YT embedded video URL: