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Getting healthier by eating sustainable food and taking exercise

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by: Hans van der Broek
getting healthier by eating sustainable food and taking exercise

Getting healthier and happier through some life-improving habits

So, how have you been doing on your new year’s resolutions? Chances are that you are frowning even when reading this, having difficulties just remembering what exactly it was that you vowed to change in your life, just some weeks ago. Well, let us help you to jog your memory. It probably included some random measures to improve your personal wellbeing, such as exercising more or eating healthier.
Is it coming back yet? Well, it might be good to keep reading. We fully understand that it has been hard to get up at 6am to squeeze in an hour of exercise before starting your day, or to stick to your commitment of bringing packed, fresh salads to work for lunch. There are, however, ways to make it easier to become a healthier person. So stick with us as we run through some quick and foolproof ways of making sustainable changes to your lifestyle, that are bound to last for a longer period of time.

Curb junkfood into healthy food

An important first change could be to cut back on your favourite guilty-pleasures. Junk food can be our favourite go-to piece of comfort when we are busy, tired, or not feeling well. Whether it is ice cream, sweets, fried chicken, cheeseburgers or choc chip cookies: most of them will not add much in terms of nutritional value, while providing a steep intake of sugars and fats. It could be as easy as ignoring those items while doing your grocery shopping, instead opting to fill your pantry with healthier options such as nuts, fruits, veggie chips, yoghurt or hummus. Once you get used to cracking open the avocado instead of that bag of chips, you will notice how it is actually more filling, while it sets you up with much needed nutrients.

Sugary drinks, say them farewell

Few people realise just how many ‘bad’ sugars and empty calories are added to our daily diet by drinking some of the sodas, fruit drinks, energy drinks, flavoured coffees of iced teas that have quickly become a fixture in our fridges. And yes, we understand that these are quite hard to replace, but it will definitely be worth your effort. You could opt for fresh water, unsweetened tea and coffee, low-fat milk, or flavoured calorie-free water drinks instead - and notice an instant drop in your blood glucose levels.

Find suitable bread and pasta substitutes

Most people who have attempted a diet in the past will know that some of these much hated carbs are hiding in the bread and pasta products that we so readily enjoy on a daily basis. Therefore, a first step towards becoming a healthier person might entail the exclusion of those foods from our lives. Bread is actually quite easily replaced by veggies. You could, for instance, use iceberg, green leaf or butter lettuce instead of bread when preparing your sandwich or a delicious burger. Simply pile it all together and wrap the lettuce around it, then wrap it up in some paper and a piece of tape - and tear away the paper as you take bites out of your delicious, low-calorie sub or burger.
It’s not just bread, though. Pasta could just as easily be replaced by all kinds of veggies. Noodles from zucchini, sweet potato or carrots are just as delicious when whipping up a mean pasta, while squash has proven to be a perfect substitute for ‘traditional’ spaghetti. If you really want to go all the way, try using cauliflower, broccoli or butternut as the main ingredient for your rice dish.

Befriend the local butcher

While most diets will not require you to cut back on your meat intake, you can do something here to improve your health as well. Just head over to the butcher and kindly ask for the leanest cuts of meat that he has available. Why? Well, some of the lard, fatback and high-fat meats contain high amounts of saturated fat - a well-known contributor to high cholesterol levels. This includes favourites like ground beef, hot dogs, sausages, bacon and spareribs. Leaner meats, on the other hand, will be much healthier. This includes fish, turkey and chicken options (provided that it is skinless!), as well as some beef options that have been trimmed of fat. Your butcher will be able to point out some great options, that could include round, sirloin, flank and tenderloin.

Get out in nature more and move, move, move!

Finally, it may seem like an obvious point, but it really makes a world of difference: start moving more. Especially if your workday is mostly spent sedentary, you should find ways of getting out more. Even for as short as a 15-minute walk during your lunchbreak, or by taking the stairs instead of the elevator when riding the subway: the ‘hardcore’ exercise would be a great extra, although simple changes in your daily routine can go a long way as well. Especially by performing some of those activities outdoors, will you soon feel that the extra fresh air and rush of being outside - which could encourage you to frequently repeat such activities.

https://www.whatsorb.com/category/food

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World traveler, entrepreneur and environmental activist. Has countless ideas and set up several businesses in the Netherlands and abroad. Has an opinion about everything and unlimited thoughts about a better world. He likes hiking and climbed numerous 5.000 m.
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World traveler, entrepreneur and environmental activist. Has countless ideas and set up several businesses in the Netherlands and abroad. Has an opinion about everything and unlimited thoughts about a better world. He likes hiking and climbed numerous 5.000 m.
Updates on environmental sustainability, every month in your mailbox!
sign up
More like this:
Get updates on environmental sustainability in your mailbox every month.

Getting healthier by eating sustainable food and taking exercise

Getting healthier and happier through some life-improving habits So, how have you been doing on your new year’s resolutions? Chances are that you are frowning even when reading this, having difficulties just remembering what exactly it was that you vowed to change in your life, just some weeks ago. Well, let us help you to jog your memory. It probably included some random measures to improve your personal wellbeing, such as exercising more or eating healthier. Is it coming back yet? Well, it might be good to keep reading. We fully understand that it has been hard to get up at 6am to squeeze in an hour of exercise before starting your day, or to stick to your commitment of bringing packed, fresh salads to work for lunch. There are, however, ways to make it easier to become a healthier person.  So stick with us as we run through some quick and foolproof ways of making  sustainable changes to your lifestyle, that are bound to last for a longer period of time. Curb junkfood into  healthy food An important first change could be to cut back on your favourite guilty-pleasures. Junk food can be our favourite go-to piece of comfort when we are busy, tired, or not feeling well. Whether it is ice cream, sweets, fried chicken, cheeseburgers or choc chip cookies: most of them will not add much in terms of nutritional value, while providing a steep intake of sugars and fats.  It could be as easy as ignoring those items while doing your grocery shopping, instead opting to fill your pantry with healthier options such as nuts, fruits, veggie chips, yoghurt or hummus. Once you get used to cracking open the avocado instead of that bag of chips, you will notice how it is actually more filling, while it sets you up with much needed nutrients. Sugary drinks, say them farewell Few people realise just how many ‘bad’ sugars and empty calories are added to our daily diet by drinking some of the sodas, fruit drinks, energy drinks, flavoured coffees of iced teas that have quickly become a fixture in our fridges. And yes, we understand that these are quite hard to replace, but it will definitely be worth your effort. You could opt for fresh water, unsweetened tea and coffee, low-fat milk, or flavoured calorie-free water drinks instead - and notice an instant drop in your blood glucose levels. Find suitable bread and pasta substitutes Most people who have attempted a diet in the past will know that some of these much hated carbs are hiding in the bread and pasta products that we so readily enjoy on a daily basis. Therefore, a first step towards becoming a healthier person might entail the exclusion of those foods from our lives. Bread is actually quite easily replaced by veggies. You could, for instance, use iceberg, green leaf or butter lettuce instead of bread when preparing your sandwich or a delicious burger. Simply pile it all together and wrap the lettuce around it, then wrap it up in some paper and a piece of tape - and tear away the paper as you take bites out of your delicious, low-calorie sub or burger. It’s not just bread, though. Pasta could just as easily be replaced by all kinds of veggies. Noodles from zucchini, sweet potato or carrots are just as delicious when whipping up a mean pasta, while squash has proven to be a perfect substitute for ‘traditional’ spaghetti. If you really want to go all the way, try using cauliflower, broccoli or butternut as the main ingredient for your rice dish. Befriend the local butcher While most diets will not require you to cut back on your meat intake, you can do something here to improve your health as well. Just head over to the butcher and kindly ask for the leanest cuts of meat that he has available. Why? Well, some of the lard, fatback and high-fat meats contain high amounts of saturated fat - a well-known contributor to high cholesterol levels. This includes favourites like ground beef, hot dogs, sausages, bacon and spareribs. Leaner meats, on the other hand, will be much healthier. This includes fish, turkey and chicken options (provided that it is skinless!), as well as some beef options that have been trimmed of fat. Your butcher will be able to point out some great options, that could include round, sirloin, flank and tenderloin. Get out in nature more and move, move, move! Finally, it may seem like an obvious point, but it really makes a world of difference: start moving more. Especially if your workday is mostly spent sedentary, you should find ways of getting out more. Even for as short as a 15-minute walk during your lunchbreak, or by taking the stairs instead of the elevator when riding the subway: the ‘hardcore’ exercise would be a great extra, although simple changes in your daily routine can go a long way as well. Especially by performing some of those activities outdoors, will you soon feel that the extra fresh air and rush of being outside - which could encourage you to frequently repeat such activities. https://www.whatsorb.com/category/food