May 2023

HEALTHYLIVING

L I F E S T Y L E M A G A Z I N E

By Andrea & Harold Co.

 INDEX

03
HEALTHY EATING
Fundamentals
Switch to a healthy diet
Importance of moderation
Salad greens and sweet vegestables

09
HEALTHY BODY
Starting a change for your body
Physical activity and enough sleep
Drinking enough water and reducing screen time
Bodyweight workout
Practice an sport

15
HEALTH AROUND
THE WORLD
Universal Health Coverage
Single payer and multi-payer system
Multi-payer system with no universal coverage
No national health-care infrastructure
What health globally is?

02
HEALTHY
EATING

CE AND
EA
H
P

AP
PINESS

Food
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 Healthy eating doesn’t have to be overly complicated. If you
your mood. 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. . 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.

Andrea Rivero R. Editor of

Lifestyle Magazine

LIFESTYLE MAGAZINE 03
 THE FUNDAMENTALS
OF HEALTHY EATING
While some extreme diets may
suggest otherwise, we all need a
balance of protein, fat, carbohydrates, Protein: gives you the energy to get up and go—
fiber, vitamins, and minerals in our and keep going.
diets to sustain a healthy body. Fat: Not all fat is the same since there are good fats
that protect your brain and heart.
Calcium: As well as leading to osteoporosis, not
getting enough calcium in your diet can make
health problems.
Fiber.: Eating foods high in dietary fiber can help
you stay regular and lower your risk for heart
disease.
.Carbohydrates: are one of your body's main
sources of energy. But most should come from
complex, unrefined carbs.

LIFESTYLE MAGAZINE 04
 You have the power
to change your life

05
 MAKING THE SWITCH
TO A HEALTHY DIET

Switching to a healthy diet doesn't have to be

an all or nothing proposition. You don't have
to be perfect, you don't have to completely
eliminate foods you enjoy, and you don't
have to change everything all at once—that
usually only leads to cheating or giving up on
your new eating plan.

A better approach is to make a few small

changes at a time. Keeping your goals
modest can help you achieve more in the
long term without feeling deprived or
overwhelmed by a major diet overhaul. Think
of planning a healthy diet as a number of
small, manageable steps—like adding a
salad to your diet once a day. As your small
changes become habit, you can continue to
add more healthy choices.

LIFESTYLE MAGAZINE 06
 Moderation: important to any
healthy diet

What is moderation? In essence, it means eating only as much food as your

body needs. You should feel satisfied at the end of a meal, but not stuffed.

For many of us, moderation means eating less than we do now. But it

doesn't mean eliminating the foods you love. Eating bacon for breakfast

once a week, for example, could be considered moderation if you follow it

with a healthy lunch and dinner—but not if you follow it with a box of donuts

and a sausage pizza.

07
 Living up salad Satisfy your
greens sweeth tooth
Branch out beyond lettuce. Kale, arugula, Naturally sweet vegetables—such as
spinach, mustard greens, broccoli, and carrots, beets, sweet potatoes, yams,
Chinese cabbage are all packed with onions, bell peppers, and squash—add
nutrients. To add flavor to your salad sweetness to your meals and reduce your
greens, try drizzling with olive oil, adding a cravings for added sugar. Add them to
spicy dressing, or sprinkling with almond soups, stews, or pasta sauces for a
slices, chickpeas, a little bacon, satisfying sweet kick..
parmesan, or goat cheese.

08
 HEALTHY

Body
Good nutrition, regular exercise,
avoiding harmful habits and more...

LIFESTYLE MAGAZINE 09
 Just living
my best life.

Any lifestyle change is a work in

progress for your healthy body. Lasting
changes take time. So, begin by setting
small goals that are easy to add to your
daily life and that you control. Wellness
and fitness involve being aware and
making healthy choices about diet,
exercise, and staying positive. This is the
most important investment you can
make in your life. Strive for the best
health you can have in all areas of your
life by making mindful, healthy choices.

10
PHYSICALLY
ACTIVE GET ENOUGH
SLEEP AND REST

For 30 minutes most days

of the week. Break this up
into three 10-minute
sessions when pressed for
time. Healthy movement
may include walking,
sports, dancing, yoga or
running.

Good sleep improves your brain

performance, mood, and health. Not
getting enough quality sleep
regularly raises the risk of many
diseases and disorders. These range
from heart disease and stroke to
HELTHY obesity and dementia.
LI

BODY
FE
STYLE

LIFESTYLE MAGAZINE 11
 DRINK ENOUGH Reduce Sitting
WATER EACH DAY and Screen Time
Getting enough water every day is Exercise can’t immunize you from your
important for your health. Drinking water sedentary time. Even people who exercise
can prevent dehydration, a condition regularly could be at increased risk for
that can cause unclear thinking, result in diabetes and heart disease and stroke if
mood change, cause your body to they spend lots of time sitting behind
overheat, and lead to constipation and computers. Practically speaking, you could
kidney stones. Water has no calories, so it consider taking breaks from sedentary
can also help with managing body time, such as walking around the
weight and reducing calorie intake. office/room a couple of times in a day.

12
 BODYWEIGHT WORKOUT
Bodyweight squats: 20 reps
Push-ups: 10 reps
Walking lunges: 10 each leg
Dumbbell rows (using a gallon milk jug or another weight):
10 each arm.
Plank: 15 seconds
Jumping Jacks: 30 reps
One-legged squats – 10 each side [warning: super-
difficult, only attempt if you’re in good enough shape]
Bodyweight squats: 20 reps
Walking lunges: 20 reps (10 each leg)
Jump step-ups: 20 reps (10 each leg)
Pull-ups: 10 reps [or inverted bodyweight rows]
Dips (between bar stools): 10 reps
Chin-ups: 10 reps [or inverted bodyweight rows with
underhand grip]
Push-ups: 10 reps
Plank: 30 seconds

LIFESTYLE MAGAZINE 13
 PRACTICE AN SPORT FOR
YOUR BODY IMPROVEMENT

For a long time, sports have been viewed as a

way to stay healthy and in shape, but their
importance goes much further. As a matter
of fact, playing sports teaches life lessons like
discipline, responsibility, self-confidence,
accountability, and teamwork.

Studies have shown that exercise increases

blood flow to the brain and helps the body
build more connections between nerves,
leading to increased concentration,
enhanced memory, stimulated creativity, and
better-developed problem solving skills. In
short, playing sports helps your brain grow
and makes it work better.

LIFESTYLE MAGAZINE 14
HEALTH
around the
WORLD

CE AND
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HEALTH
PINESS

Life expectancy is the most

commonly used measure
used to describe a
population’s health. Historical
data shows that global life
expectancy has increased
drastically over the last
Health is fundamental for a good quality of life. Being
couple of centuries.
free from illness or injury directly affects our capacity
to enjoy life. Around the world, health-care systems
differ widely. Countries adopt different systems to
provide health care to their citizens, with different
levels of government and private sector involvement.

Harold Phillipps G. Editor of

Lifestyle Magazine

LIFESTYLE MAGAZINE 15
 Universal Health Coverage
A Global Goal
In recent decades, more people have gained access to crucial health
services such as immunization, HIV antiretroviral treatment, and bed nets to
prevent malaria. That is good news, but progress has been uneven: wide
gaps exist in the availability of services not only among countries but also

within them. On any given day, half the world’s population cannot access the
care it needs to stay healthy. Experts say that the best way to improve health
outcomes is actually simple: ensure that people have access to quality
health care.

16
Universal coverage Universal coverage
with single-payer with multi-payer
system system

In many countries with socialized health A national health insurance system

care, such as Cuba and the United administered by competing insurers
Kingdom, the government provides care usually exists alongside a private
through publicly run hospitals and insurance option for high-income
clinics. In countries with single-payer people. Governments keep costs low
systems, many doctors are government through regulation and direct
employees, while others get negotiation with pharmaceutical
compensation from the government. companies.

17
 MULTI-PAYER SYSTEM WITH
NO UNIVERSAL COVERAGE
A mix of health-care programs exists,
although health insurance is not
required. The government allows
private insurance companies more The only example of that system is the United
autonomy, which has given rise to States, where people can have private insurance
advanced medical technology along through their employers; be covered under single-
with high costs and no guarantee of payer Medicare if they are sixty-five or older; be
health coverage. covered under government-funded Medicaid if they
have a disability or earn less than a certain amount;
receive socialized care through the Veterans Health
Administration if they have served in the military;
purchase private insurance on exchanges set up by
the Affordable Care Act; or simply go uninsured, as
8 percent of the U.S. population, or nearly thirty
million people currently do.

LIFESTYLE MAGAZINE 18
 No national health-care
infrastructure (fully out of
pocket)

An important fourth reality exists in that, for most of the developing world, no
national health-care infrastructure exists.
Health care is subsidized minimally or not at all: the government of an
average low-income country spends approximately $23 per person on

health, compared to the United States, which spends over $10,000 per
person, and the United Kingdom, which spends approximately $5,000.
Access to doctors, vaccines, and medications can be limited.
Aid organizations sometimes fill the gap, but a significant portion of global
health financing today targets specific diseases, not holistic or preventive
care.

19
GLOBAL
HEALTH WHAT HEALTH
GLOBALLY IS?

Global health is about

ensuring a healthy future for
everyone, no matter where
they live; it's defined as the
area of study, research and
practice that places a
priority on improving health
and achieving equality in
health for all people
worldwide.

Global health emphasizes transnational

health issues, determinants, and
solutions; involves many disciplines
within and beyond the health sciences
and promotes interdisciplinary
collaboration; and is a synthesis of
population-based prevention with
HELTHY
individual-level clinical care.”
LI

HEALTH
FE
STYLE

LIFESTYLE MAGAZINE 20
 Trust the process and
change your life

21
 May 2023 Andrea & Harold
Co.
Lifestyle Magazine

Embraces a healthy
lifestyle and
its revitalising
energy