{"id":31044,"date":"2024-07-22T05:52:07","date_gmt":"2024-07-22T09:52:07","guid":{"rendered":"https:\/\/tuttopavimenti.com\/?p=31044"},"modified":"2024-07-22T05:52:14","modified_gmt":"2024-07-22T09:52:14","slug":"10-simple-tips-to-get-and-stay-healthy-in-2024","status":"publish","type":"post","link":"https:\/\/tuttopavimenti.com\/es\/10-simple-tips-to-get-and-stay-healthy-in-2024\/","title":{"rendered":"10 simple tips to get (and stay) healthy in 2024"},"content":{"rendered":"<h2 style=\"text-align: justify;\">1. Replace your meat (or starchy side dish) with beans or lentils.<\/h2>\n<figure style=\"text-align: justify;\"><figcaption><\/figcaption><\/figure>\n<p style=\"text-align: justify;\">Legumes are packed with fiber, protein, potassium, magnesium, folate, and iron. That helps explain why beans (and lentils) are so good for you. Bonus: they\u2019re delicious. Warm up your winter with this French Lentil Stew from Kate Sherwood, The Healthy Cook.<\/p>\n<p style=\"text-align: justify;\">For extra credit, try eating more tofu and tempeh. They come from soybeans, so they&#8217;re uber-nutritious, and\u00a0five minutes is all it takes to saut\u00e9 either of the plant proteins. And\u2014unlike chicken or fish\u2014both are nearly impossible to overcook. Warning: The Healthy Cook&#8217;s Crispy Tofu is hard to resist.<\/p>\n<h2 style=\"text-align: justify;\">2. Go nuts.<\/h2>\n<figure style=\"text-align: justify;\"><figcaption><\/figcaption><\/figure>\n<p style=\"text-align: justify;\">Nuts and seeds offer a little plant protein\u00a0<strong><a href=\"https:\/\/kopetnews.id\/\">kopetnews.id<\/a><\/strong> and plenty of healthy fats, plus nutrients like magnesium, zinc, and vitamin E. So sprinkle them on salads instead of croutons, which are usually salty white-flour bread. (For more flavor, toast the nuts first.)<\/p>\n<p style=\"text-align: justify;\">More ideas: Top your yogurt or oatmeal with almonds or walnuts. Or try tahini (toasted sesame paste) in sauces or dressings. Use peanut butter in peanut curry, sesame noodles, or spicy peanut dressing.<\/p>\n<p style=\"text-align: justify;\">Add nuts to savory salads and stir-fries:<\/p>\n<ul style=\"text-align: justify;\">\n<li>Peanut Tofu Stir-Fry<\/li>\n<li>Tofu Cashew Stir-Fry<\/li>\n<li>Pomegranate &amp; Pistachio Salad<\/li>\n<li>Snappy Wheat Berries<\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\">3. Add veggies to boost the potassium and lower the salt per serving.<\/h2>\n<figure style=\"text-align: justify;\"><figcaption><\/figcaption><\/figure>\n<p style=\"text-align: justify;\">Add a pound of steamed broccoli or other veggie to your favorite Chinese or Thai take-out. Mix a bagged salad kit with a bag of undressed lettuce. Add a bed of baby spinach or kale to frozen meals. That way, each mouthful ends up with more potassium and less salt.<\/p>\n<p style=\"text-align: justify;\">Cooking from scratch? Try one of The Healthy Cook&#8217;s recipes that&#8217;s already vegetable-rich:<\/p>\n<ul style=\"text-align: justify;\">\n<li>Chicken &amp; Broccoli in Black Garlic Sauce (pictured above)<\/li>\n<li>Roasted Veggie Grain Bowl<\/li>\n<li>Very Veggie Fried Rice<\/li>\n<li>Pasta Primavera<\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\">4. Slash the sugar in your yogurt.<\/h2>\n<figure style=\"text-align: justify;\"><figcaption><\/figcaption><\/figure>\n<p style=\"text-align: justify;\">You can\u2019t go wrong with some fresh fruit plus plain Greek or regular yogurt, which has no added sugar. Try mixing in frozen wild blueberries or mango or stewed cinnamon apples. Mmm.<\/p>\n<p style=\"text-align: justify;\">But plain yogurt isn\u2019t for everyone. And many \u201clight\u201d yogurts cut sugar by adding acesulfame potassium and sucralose. Some good bets: Oikos Triple Zero, Oikos Pro, and Chobani Less Sugar. Or add your own fresh or frozen fruit to a 1% or 2% low-fat cottage cheese, like Good Culture, Daisy, or Friendship.<\/p>\n<h2 style=\"text-align: justify;\">5. Sidestep sugary coffee drinks.<\/h2>\n<figure style=\"text-align: justify;\"><figcaption><\/figcaption><\/figure>\n<p style=\"text-align: justify;\">The best coffee drinks mix espresso or coffee with milk, water, or ice, not sugary syrups, cream, or whipped cream. That means a regular latte or cappuccino, or an Americano (espresso plus water), black coffee, or iced coffee.<\/p>\n<p style=\"text-align: justify;\"><strong>Tip: <\/strong>A regular (unflavored) latte or cappuccino is typically only espresso plus milk with no added sugar. Each pump of flavored syrup or packet of sugar adds about a teaspoon of sugar. At Starbucks, whipped cream adds at least 70 calories of cream and sugar.<\/p>\n<h2 style=\"text-align: justify;\">6. Eat like a flexitarian.<\/h2>\n<figure style=\"text-align: justify;\"><figcaption><\/figcaption><\/figure>\n<p style=\"text-align: justify;\">A diet that&#8217;s low on meat (especially red meat) and dairy and heavy on plants is not just healthy for you, but also the planet. And because a flexitarian diet is mostly (but not 100 percent) plant-based, it&#8217;s flexible. For more info, see our guide to eating like a flexitarian.<\/p>\n<p style=\"text-align: justify;\">Some satisfying plant-based main dishes to get you started:<\/p>\n<ul style=\"text-align: justify;\">\n<li>Vegetarian Chickpea Tagine (pictured above)<\/li>\n<li>Minestrone Stew<\/li>\n<li>Miso-Glazed Tofu &amp; Squash<\/li>\n<li>Simple Lentil Soup<\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\">7. Take home half your restaurant meal.<\/h2>\n<figure style=\"text-align: justify;\"><figcaption><\/figcaption><\/figure>\n<p style=\"text-align: justify;\">When researchers analyzed main dishes at independent and small-chain restaurants in Boston, the average entr\u00e9e (with sides) had roughly 1,300 calories. That\u2019s with no drink, appetizer, or dessert. And they looked at more than half a dozen cuisines, including Greek, Indian, Vietnamese, Mexican, Thai, Japanese, Chinese, and Italian. Doggy bag, anyone?<\/p>\n<h2 style=\"text-align: justify;\">8. Add volume to your grains with vegetables.<\/h2>\n<figure style=\"text-align: justify;\"><figcaption><\/figcaption><\/figure>\n<p style=\"text-align: justify;\">A serving of grains (half a cup) isn&#8217;t much. It wouldn&#8217;t even fill a tennis ball. Solution: Add saut\u00e9ed or roasted veggies to your cooked brown rice or quinoa. Or toss your whole wheat pasta with grilled or saut\u00e9ed mushrooms, bell peppers, and\/or zucchini, or with saut\u00e9ed spinach or kale. The vegetables are a twofer: They\u00a0<em>add<\/em> flavor and <em>lower<\/em>\u00a0calorie density (calories per bite).<\/p>\n<p style=\"text-align: justify;\">More ideas:<\/p>\n<ul style=\"text-align: justify;\">\n<li>Creamy Mushroom Farro\u00a0(pictured above)<\/li>\n<li>Savory Mushroom Barley<\/li>\n<li>Black Bean &amp; Quinoa Salad<\/li>\n<li>Green Risotto<\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\">9. Get excited about exercise.<\/h2>\n<figure style=\"text-align: justify;\"><figcaption><\/figcaption><\/figure>\n<p style=\"text-align: justify;\">Exercise can seem overwhelming. But research shows that all amounts and types of exercise keep your brain and body in shape. Exercise can help us think better, sleep better (including falling asleep more quickly and sleeping more soundly), tamp down blood pressure, make insulin work better, and taper anxiety. And the benefits build up over time: People who exercise have a lower risk of developing cardiovascular disease, type 2 diabetes, and many types of cancer.<\/p>\n<p style=\"text-align: justify;\">How much? Aim for 150 minutes of moderate-intensity exercise per week (and don&#8217;t forget about strength training). But every bit counts. Get your heart rate up as often as you can, even if it\u2019s just for a few minutes at a time.<\/p>\n<h2 style=\"text-align: justify;\">10. Try one of our strategies to help you say no to junk food.<\/h2>\n<figure style=\"text-align: justify;\"><figcaption><\/figcaption><\/figure>\n<p style=\"text-align: justify;\">Our environment is saturated in calories\u2014cheap, tempting, unnecessary calories. You can\u2019t run errands or take a trip to the mall without dealing with a constant barrage of junk foods. Human brains aren\u2019t designed to say no to them, though they do our health no favors. Here are six strategies\u00a0you can use to resist the flood of junk food fighting for your attention.<\/p>","protected":false},"excerpt":{"rendered":"<p>1. Replace your meat (or starchy side dish) with beans or lentils. Legumes are packed with fiber, protein, potassium, magnesium, folate, and iron. That helps explain why beans (and lentils) are so good for you. Bonus: they\u2019re delicious. Warm up your winter with this French Lentil Stew from Kate Sherwood, The Healthy Cook. For extra [&hellip;]<\/p>","protected":false},"author":1419,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-31044","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"aioseo_notices":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/tuttopavimenti.com\/es\/wp-json\/wp\/v2\/posts\/31044","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tuttopavimenti.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tuttopavimenti.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tuttopavimenti.com\/es\/wp-json\/wp\/v2\/users\/1419"}],"replies":[{"embeddable":true,"href":"https:\/\/tuttopavimenti.com\/es\/wp-json\/wp\/v2\/comments?post=31044"}],"version-history":[{"count":0,"href":"https:\/\/tuttopavimenti.com\/es\/wp-json\/wp\/v2\/posts\/31044\/revisions"}],"wp:attachment":[{"href":"https:\/\/tuttopavimenti.com\/es\/wp-json\/wp\/v2\/media?parent=31044"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tuttopavimenti.com\/es\/wp-json\/wp\/v2\/categories?post=31044"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tuttopavimenti.com\/es\/wp-json\/wp\/v2\/tags?post=31044"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}