What do you mean for “healthy living”?
Healthy living brings you lifestyles decreasing risks of illnesses, dying early due to health problems and ensures you maintain a life on your own rather than depending on others. Of course not all diseases can be prevented by healthy living but most of modern life illnesses are heart diseases, cancers which can be avoided or at least risks are decreased by ensuring a healthy living. In our ongoing modern ways of lives, there are many time-saving techniques but contributing the development of these diseases also.  Healthy living not only avoids the illnesses, we are talking about a wider concern of physical, mental and social wellbeing. So you become a role model for your family, friends, relatives and this surrounds the others.

WHAT IS IT?

It is a way of living that helps you enjoy more aspects of your life. Health is not just about avoiding a disease or illness. It is about physical, mental and social well-being too. These information will assist you at helping you decide to make healthier choices in your lifestyle which will give  you more opportunity to enjoy more aspects of your life for longer.

WHAT IS A HEALTHY LIFESTYLE?
A way of living that helps your whole family. When you adopt a healthy lifestyle you provide a more positive role model for other people in your family, particularly children. You will also
create a better environment for them to grow up in. By helping them to follow a healthier lifestyle you will be contributing to their wellbeing and enjoyment of life now and in the future.

TOBACCO
Smoking is the greatest single self-imposed risk to health of all.

YOU: Respiratory illness, coronary heart disease, cancer
YOUR FAMILY: Respiratory illness, chest, nose, ear and throat infections. Your family’s risks are increased two to three times if you smoke. Babies who are exposed to tobacco smoke at home are at increased risk of sudden infant death. Young children who have one or more parents who smoke are twice as likely to suffer with chest problems in their first year of life. They will have more chest, nose, ear and throat infections than children whose parents do not smoke. They are also more likely to take up smoking themselves later in life.
IF YOU ARE PREGNANT you can damage your baby’s chances of being healthy by smoking even before the baby is born.
FACT: Tobacco-related diseases not only lead to many premature deaths but also to years of disease and disability. One half of all people who regularly smoke will be killed by cigarettes, half in middle age and half in their senior years. If you stop smoking before middle age you will avoid almost all the increased risk that would have otherwise occurred. Even stopping smoking in middle age can lower your risk.
If you don’t use Tobacco DON’T START. If you do use Tobacco you can lower your risk by stopping NOW. The health benefits will start IMMEDIATELY.

PHYSICAL ACTIVITY
Whatever your age Physical Activity plays an important part in your health and wellbeing. Some people think it is only sportsmen and women who need to build Physical Activity into their lives. However EVERYONE needs to keep their bodies working well in order to be healthy.

The three main components of being physically fit are:
STAMINA, STRENGTH and SUPPLENESS.
Physical Activity is necessary to stimulate the body’s own natural maintenance and repair system. Your bones, joints and muscles – especially your heart – will actually stay younger if you keep them busy. If you are not Physically Active you increase your Health Risks in many ways.
RISKS TO YOU: Coronary heart disease, strokes, high blood pressure, breathlessness, flabby body, little energy, stiff joints, osteoporosis, poor posture, overweight.
RISKS TO YOUR FAMILY: Lack of energy for your rlationships lack of energy for your children and grandchildren; a poor role model.
If you are already PHYSICALLY ACTIVE and use some parts of your body in your WORK you may need to find opportunities to use other parts in different ways to maintain a balance
between STAMINA, STRENGTH, and SUPPLENESS. If you are developing a MORE WESTERN LIFESTYLE, living in a town, using labour-saving devices, and riding in cars, buses and trams rather than walking, you are MORE AT RISK of becoming UNFIT. You need to find opportunities to develop STAMINA, STRENGTH and SUPPLENESS. If you are ALREADY PHYSICALLY ACTIVE continue being so and use more variety of movement.

STAMINA: You need a well developed circulation to the heart and lungs to give you the ability to keep going without gasping for breath. With stamina you have a slower, more powerful heartbeat and will be able to cope more easily with prolonged or heavy exercise.

STRENGTH: You need well toned muscles to give you the ability to do physical work. When your shoulder, trunk and thigh muscles are toned-up they will work well and you will not experience strains and injuries as often.

SUPPLENESS: Developing good mobility in your neck, spine and joints will prevent you spraining ligaments and pulling muscles and tendons. You will also be less likely to experience aches and pains from stiff joints.

One good feature of a Western Lifestyle is that more people are WALKING and CYCLING to work and some are even JOGGING. Providing you build up to jogging gradually it can be good for you. However, if you have access to a pool vigorous SWIMMING can provide STAMINA, STRENGTH and SUPPLENESS to the greatest effect.
Have a look at this chart which analyses some Physical Activities and choose which ones are appropriate to your way of life and your needs:

HEALTHY EATING
It is important to enjoy the food you eat. And eating in a healthier way may even be cheaper!  Some traditional beliefs of what makes up a healthy diet may be really good, such as eating home-preserved vegetables, but other traditional beliefs are disease-promoting, e.g. eating large quantities of fatty meat daily. Recent evidence has shown that eating too much meat with animal fat is risky to our health. Only very small amounts of lean meat are needed – and not every day. In fact, the less meat and animal fat we eat the better!

RISKS FROM BEING OVERWEIGHT:
RISKS TO YOU: Coronary heart disease, high blood pressure, non-insulin dependent diabetes, constipation, joint pain, being out of breath. Your risks multiply if you eat too much animal fat, smoke, drink alcohol and take very little exercise.
RISKS TO YOUR FAMILY: Coronary heart disease, development of bad eating habits, poor  life expectancy.
But having a Healthy Lifestyle isn’t only about being the right weight for your height. Being healthy is also about WHAT you eat – choosing the right food. The most up-to-date research suggests that you can build a healthy and balanced diet by choosing your food as if you are building a Food Pyramid.

POTATOES, BREAD, RICE AND CEREALS
These starchy foods are not fattening unless you cook or serve them with fat. In fact these foods give you energy for all the activities of your daily life. In addition they are a good source of protein, vitamins and minerals as well as starch. They should definitely form the MAIN part of most meals, and preferably, every meal. If possible eat whole grain varieties of cereals since these are high in fibre. The additional benefit is that fibre can help to prevent constipation and other bowel disorders. REMEMBER potatoes are an excellent source of vitamin C (especially if you do not peel them) and can therefore help to prevent anaemia if eaten together with iron-containing foods. So eat MORE Potatoes, Bread, Cereal, Rice EVERY DAY.

VEGETABLES AND FRUIT
Vegetables and fruits are the main source of minerals and vitamins in our diet. Many of us do not eat enough of either. Some vegetables traditionally grown in your areas may be available all the year round. Try to eat what is in season and add beans and lentils which are excellent sources of minerals. Eat MORE IRON-containing food such as green vegetables. Locally produced vegetables are usually the cheapest and the most full of flavour and nutrients because they are fresh. Even better is growing your own vegetables and using them directly from the garden. Fruit is also a good source of minerals and vitamins. Try to eat seasonal fruit and reserve or supply other types of fruits not available in your region as freezed, canned or DRIED. EAT MORE THAN 5 PORTIONS OF VEGETABLES AND FRUIT EVERY DAY (more than 400g daily).

MEAT, FISH AND PULSES
Eating too much animal fat is a main cause of ill health. Our bodies need very little but most of us eat too much. You may have heard of SATURATED FATS. These are found mainly in the meat of cows, pigs and sheep and in products which include their meat and fat, such as sausages, meat pies and beef burgers. Eating too much saturated fat can lead to coronary heart disease and being overweight. UNSATURATED FATS, however, are found in oily fish, chicken, eggs, turkey, duck, beans and lentils and foods made from these. Unsaturated fat may be better for you, but eating TOO MUCH FAT of any type can increase your weight. It is better to buy a small amount of lean meat rather than fatty meat or solid fat. It is even better to EAT MORE FISH of all kinds. And don’t forget to increase your IRON intake by eating liver. Traditional meals using peas, beans and lentils provide good nourishment. Remember to cut down on any animal fat used in cooking, e.g. in soups do not add fat and do not fry food for. Where FAT is involved, LESS IS BEST.

MILK AND DAIRY PRODUCE
Milk, cheese and yoghurt are good sources of protein, vitamins and minerals, but they are also HIGH IN ANIMAL FAT. To achieve a Healthy Lifestyle it is important to eat SOME milk and dairy produce. If semi-skimmed or skimmed milk is available this is BETTER for adults as it contains less fat. And, of course, the BEST MILK for babies and young toddlers is BREAST MILK which contains everything they need for up to six months of age for their healthy start in life and can be continued for up to two years.

FATS, OILS AND SUGAR
The tip of the Pyramid is the smallest part. This reflects how little you should eat from this food group. LESS IS BETTER. If you use any fat or oil in cooking use less. Steaming, boiling and grilling without extra fat or oil helps to cut down your total intake of fat. Reduce the amount of fat in all your recipes. Eat bread without spreading butter on it. Try to cut down on sugar as it causes dental decay, may increase your weight and doesn’t give you any micronutrients.

Five a day

Due to their nutritional and health benefits, it's recommended that fruit and vegetables form the basis of your diet, with a minimum intake of five portions each day - about a third of your daily food consumption. Currently the averages about two portion a day, so we're falling well short of the benefits they can provide.
Fruit and vegetables should be incorporated into every meal, as well as being the first choice for a snack. Population studies have shown that people who eat a lot of fruit and vegetables may have a lower risk of chronic disease, such as heart diseaseand some cancers. Health benefits can be gained from fresh, tinned (in natural juice), frozen, cooked, juiced or dried versions. Potatoes don't count though, as they're a starchy food.

How much is a portion?

• One piece of medium-sized fruit, such as an apple, peach, banana or orange
• One slice of fruit, such as melon, mango or pineapple
• One handful of grapes or two handfuls of cherries or berry fruits
• One tablespoon of dried fruit
• A glass (roughly 100ml) of fruit or vegetable juice
• A small tin (roughly 200g) of fruit
• 3 tablespoons of fruit salad or stewed fruit
• A side salad
• A serving (roughly 80g) of vegetables, such as frozen or mushy peas, boiled carrots or stir-fried broccoli
• Cooked dishes that contain significant amounts of vegetables may also count

So how do you ensure an intake of five portions a day? Here's a typical plan:

• Glass of fresh orange juice or smoothie for breakfast = one portion
• Small pack of dried apricots for mid-morning snack = one portion
• Side salad with lunch = one portion
• Sugar snap peas and broccoli, served with main meal = one portion
• Strawberries as dessert = one portion

Do remember that some fruits contain many of their nutrients just under the skin, so eating them with the skin on can provide greater nutritional benefits and the maximum amount of fibre compared with just drinking the juice of the same fruit.

Fibre for weight control?

Fruit and vegetables are important contributors to the intake ofdietary fibre, both soluble and insoluble. Fibre is slowly digested and has a low Glycaemic Index (GI). This means glucose will be released steadily into the body over several hours, allowing you to feel fuller for longer, compared with high GI foods that produce a rapid rise followed by a subsequent fall in blood sugar, often leaving you hungry soon after you've eaten. This feeling of fullness produced by the fibre within fruit and vegetables can therefore help with weight control. Fruit and vegetables also assist weight management as they're low in calories, but remember that their calorific load is determined by what you prepare them with, so avoid the butter, cream or cheese sauces, and dips that can accompany them.

Apricots
Recent studies have named apricot variety in Armeniaca species naming as Armeniaca vulgaris Lam. The native range is somewhat uncertain due to its extensive prehistoric cultivation. Apricots are orange colored fruits full of beta-carotene and fiber. Although DRIED and canned apricots are available year-round, fresh apricots are in season from May through July. Apricots are small, golden orange fruits, with velvety skin and flesh, not too juicy but definitely smooth and sweet. Their flavor is musky, with a little tartness.
Systematics of Apricots
Order: Rosales
Family: Rosaceae
Subfamily: Prunoidae
Genus: Prunus
Subgenus: Prunophora
Species: Prunus armeniaca L.

Health Benefits
Nutrients in apricots can help protect the heart and eyes, as well as provide the disease-fighting effects of fiber. The high beta-carotene content of apricots makes them important heart health foods. Beta-carotene helps protect LDL cholesterol from oxidation, which may help prevent heart diseases.
Apricots contain nutrients such as vitamin A that promote good vision. Vitamin A, a powerful antioxidant, quenches free radical damage to cells and tissues. Free radical damage can injure the eyes' lenses. The degenerative effect of free radicals, or oxidative stress, may lead to cataracts or damage the blood supply to the eyes and cause macular degeneration. Researchers found women who had the highest vitamin A intake reduced their risk of developing cataracts nearly 40%.
Apricots are a good source of fiber, which has a wealth of benefits including preventing constipation and digestive conditions such as diverticulosis. But most consumers get less than 10 grams of fiber per day. A healthy, whole foods diet should include apricots as a delicious way to add to your fiber intake.
In a study, involving over 100,000 women and men, researchers evaluated the effect of study participants' consumption of fruits; vegetables; the antioxidant vitamins A, C, and E; and carotenoids on the development of early ARMD or neovascular ARMD, a more severe form of the illness associated with vision loss. Food intake information was collected periodically for up to 18 years for women and 12 years for men. While, surprisingly, intakes of vegetables, antioxidant vitamins and carotenoids were not strongly related to incidence of either form of ARMD, fruit intake was definitely protective against the severe form of this vision-destroying disease.
Three servings of fruit may sound like a lot to eat each day, but by simply tossing a banana into your morning smoothie or slicing it over your cereal, topping off a cup of yogurt or green salad with a half cup of berries, and snacking on an apricot, you've reached this goal.

Figs
Figs are not only the main ingredient in a very popular cookie, the fig bar, but are an excellent culinary delicacy. Part of the wonder of the fig comes from its unique taste and texture. Figs are lusciously sweet and feature a complex texture that combines the chewiness of their flesh, the smoothness of their skin, and the crunchiness of their seeds. In addition, since fresh figs are so delicate and perishable, some of their mystique comes from their relative rarity. Because of this, the majority of figs are dried, either by exposure to sunlight or through an artificial process, creating a sweet and nutritious dried fruit that can be enjoyed throughout the year.

Figs grow on the Ficus tree (Ficus carica), which is a member of the Mulberry family which gives the edible fruit between approx. 800 species. The fig is commonly thought of as fruit, but it is properly the flower of the fig tree. It is in fact a false fruit or multiple fruit, in which  the flowers and seeds grow together to form a single mass.

Health Benefits
Help Lower High Blood Pressure

Figs are a good source of potassium, a mineral that helps to control blood pressure. Since many people not only do not eat enough fruits and vegetables, but do consume high amounts of sodium as salt is frequently added to processed foods, they may be deficient in potassium. Low intake of potassium-rich foods, especially when coupled with a high intake of sodium, can lead to hypertension. In the Dietary Approaches to Stop Hypertension (DASH) study, one group ate servings of fruits and vegetables in place of snacks and sweets, and also ate low-fat dairy food. This diet delivered more potassium, magnesium and calcium. Another group ate a "usual" diet low in fruits and vegetables with a fat content like that found in the average American Diet. After eight weeks, the group that ate the enhanced diet lowered their blood pressure by an average of 5.5 points (systolic) over 3.0 points (diastolic).

A Sweet Way to Lose Weight

Bone Density Promoter

Cardiovascular Effects
Besides their potassium and fiber content, figs emerged as a good source of the trace mineral manganese.

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