HOW MINOR EFFORTS CAN BRING ABOUT MAJOR AND MIRACULOUS CHANGES IN YOUR LIFE.
A BRIEF DISCUSSION OVER ENHANCING LIFESTYLE AND ABANDONING THE IDEA THAT GLORIFIES UNHEALTHY LIFESTYLE
Replacing refined grains with whole grains will benefit your health. In a small 2017 studyTrusted Source, 81 men and postmenopausal women were divided into two groups. Half followed a diet that contained whole grains, and the other half followed a diet that was calorically the same but contained refined grains. After 6 weeks, the whole grain group increased their resting metabolic rate (RMR). RMR is how many calories your body burns at rest.
Research from 2016Trusted Source and 2020Trusted Source link consuming more whole grains with reduced risk of diabetes, coronary heart disease, cardiovascular disease, and cancer.
Start small by replacing one refined grain each day with a whole grain — maybe it’s your breakfast toast or the pilaf you make with dinner. Experiment with different grains and flavorings to see which ones you enjoy most.
Whole grains include:
plain oats
whole grain bread and pasta
brown and wild rice
buckwheat
bulgur wheat
millet
barley
spelt
quinoa
farro
Refined grains include:
white bread and pasta
white rice
most breakfast cereals
chips
pretzel
Crackers
BE MORE ACTIVE
If the words “exercise” or “workout” put you off, think of this step in terms of physical activity or simply moving your body.
You don’t have to run a marathon — or run at all — to be healthy.
[9:28 pm, 03/06/2022] Pranavi: You could walk, go for a bike ride, take salsa dancing lessons, practice martial arts, or try a workout class online. The most important thing is to choose an activity you enjoy. Choosing an activity you have an interest in will increase the chances that you’ll stick with it.
Secondly, remember that you don’t have to start with a long workout. Aim for 10 minutes a day, 5 days a week. When you feel ready, add another 5 or 10 minutes. Keep doing this until you reach at least 30 minutes a day most days of the week.