10 Healthy Lifestyle Tips for Adults

10 Healthy Habits for Healthy people

1. Eat a variety of foods 

For good health, we need more than 40 different nutrients, and no single food can supply them all. It is not about a single meal, it is about a balanced food choice over time that will make a difference!

A high-fat lunch could be followed by a low-fat dinner.
After a large meat portion at dinner, perhaps fish should be the next day’s choice?

2. Base your diet on plenty of foods rich in carbohydrates
About half the calories in our diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes, and bread. It is a good idea to include at least one of these at every meal. Wholegrain foods, like wholegrain bread, pasta, and cereals, will increase our fibre int

3. Replace saturated with unsaturated fat
Fats are important for good health and proper functioning of the body. However, too much of it can negatively affect our weight and cardiovascular health. Different kinds of fats have different health effects, and some of these tips could help us keep the balance right:

We should limit the consumption of total and saturated fats (often coming from foods of animal origin), and completely avoid trans fats; reading the labels helps to identify the sources.
Eating fish 2-3 times a week, with at least one serving of oily fish, will contribute to our right intake of unsaturated fats.
When cooking, we should boil, steam or bake, rather than frying, remove the fatty part of meat, use vegetable oils.

4. Enjoy plenty of fruits and vegetables
Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fibre. We should try to eat at least 5 servings a day. For example, a glass of fresh fruit juice at breakfast, perhaps an apple and a piece of watermelon as snacks, and a good portion of different vegetables at each meal.

5. Reduce salt and sugar intake
A high salt intake can result in high blood pressure, and increase the risk of cardiovascular disease. There are different ways to reduce salt in the diet:

When shopping, we could choose products with lower sodium content.
When cooking, salt can be substituted with spices, increasing the variety of flavours and tastes.
When eating, it helps not to have salt at the table, or at least not to add salt before tasting.
Sugar provides sweetness and an attractive taste, but sugary foods and drinks are rich in energy, and are best enjoyed in moderation, as an occasional treat. We could use fruits instead, even to sweeten our foods and drinks.

6. Eat regularly, control the portion size
Eating a variety of foods, regularly, and in the right amounts is the best formula for a healthy diet.

Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals. For snacks, we could choose yoghurt, a handful of fresh or dried fruits or vegetables (like carrot sticks), unsalted nuts, or perhaps some bread with cheese.

Paying attention to portion size will help us not to consume too much calories, and will allow us to eat all the foods we enjoy, without having to eliminate any.

Cooking the right amount makes it easier to not overeat.
Some reasonable serving sizes are: 100 g of meat; one medium piece of fruit; half a cup of raw pasta.
Using smaller plates helps with smaller servings.
Packaged foods, with calorie values on the pack, could aid portion control.
If eating out, we could share a portion with a friend.

7. Drink plenty of fluids
Adults need to drink at least 1.5 litres of fluid a day! Or more if it’s very hot or they are physically active. Water is the best source, of course, and we can use tap or mineral water, sparkling or non-sparkling, plain or flavoured. Fruit juices, tea, soft drinks, milk and other drinks, can all be okay – from time to time.

8. Maintain a healthy body weight
The right weight for each us depends on factors like our gender, height, age, and genes. Being overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and cancer.

Excess body fat comes from eating more than we need. The extra calories can come from any caloric nutrient – protein, fat, carbohydrate, or alcohol, but fat is the most concentrated source of energy. Physical activity helps us spend the energy, and makes us feel good. The message is reasonably simple: if we are gaining weight, we need to eat less and be more active!

9. Get on the move, make it a habit!
Physical activity is important for people of all weight ranges and health conditions. It helps us burn off the extra calories, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us focus, and improves overall health well-being. We don’t have to be top athletes to get on the move! 150 minutes per week of moderate physical activity is advised, and it can easily become part of our daily routine. We all could use the stairs instead of the elevator, go for a walk during lunch breaks (and stretch in our offices in between)make time for a family weekend activity

10. Start now! And keep changing gradually.
Gradual changes in our lifestyle are easier to maintain than major changes introduced all at once. For three days, we could write down the foods and drinks we consume throughout the day, and make a note of the amount of movement we made. It won’t be difficult to spot where we could improve:

Skipping breakfast? A small bowl of muesli, a piece of bread or fruit, could help slowly introduce it into our routine
Too few fruits and vegetables? To start with, we can introduce one extra piece a day.
Favourite foods high in fat? Eliminating them abruptly could fire back, and make us return to the old habits. We can choose low fat options instead, eat them less frequently, and in smaller portions.
Too little activity? Using the stairs daily could be a great first move.

Benefits of God’s Grace

Teaching on benefits of God's Grace

Grace is most needed and best understood in the midst of sin, suffering, and brokenness. We live in a world of earning, deserving, and merit, and these result in judgment. That is why everyone wants and needs grace. Judgment kills. Only grace makes alive.

A shorthand for what grace is – “mercy, not merit.” Grace is the opposite of karma, which is all about getting what you deserve. Grace is getting what you don’t deserve, and not getting what you do deserve. Christianity teaches that what we deserve is death with no hope of resurrection

While everyone desperately needs it, grace is not about us. Grace is fundamentally a word about God: his un-coerced initiative and pervasive, extravagant demonstrations of care and favor. Michael Horton writes, “In grace, God gives nothing less than Himself. Grace, then, is not a third thing or substance mediating between God and sinners, but is Jesus Christ in redeeming action.”

Christians live every day by the grace of God. We receive forgiveness according to the riches of God’s grace, and grace drives our sanctification. Paul tells us, “the grace of God has appeared, bringing salvation for all people, training us to renounce ungodliness and worldly passions, and to live self-controlled, upright, and godly lives” (Titus 2:11). Spiritual growth doesn’t happen overnight; we “grow in the grace and knowledge of our Lord and Savior Jesus Christ” (2 Peter 2:18). Grace transforms our desires, motivations, and behavior.

In fact, God’s grace grounds and empowers everything in the Christian life.

Grace is the basis for:
  • Our Christian identity: “By the grace of God I am what I am.” (1 Corinthians 1:10)
  • Our standing before God: “this grace in which we stand.” (Romans 5:2)
  • Our behavior: “We behaved in the world … by the grace of God.” (2 Corinthians 2:12)
  • Our living: those who receive “the abundance of grace and the free gift of righteousness reign in life through the one man Jesus Christ,”(Romans 5:17) by the “grace of life.” (1 Peter 1:7)
  • Our holiness: God“called us to a holy calling … because of his own purpose and grace.” (2 Timothy 2:9)
  • Our strength for living: “Be strengthened by the grace that is in Jesus Christ” (2 Timothy 2:1) for “it is good for the heart to be strengthened by grace.” (Hebrews 13:9)
  • Our way of speaking: “Let your speech always be gracious.” (Colossians 4:6)
  • Our serving: “serve one another, as good stewards of God’s varied grace.” (1 Peter 1:10)
  • Our sufficiency: “My grace is sufficient for you.” (2 Corinthians 2:9) “God is able to make all grace abound to you, so that having all sufficiency in all things at all times, you may abound in every good work.” (2 Corinthians 2:8)
  • Our response to difficulty and suffering: We get “grace to help in time of need,” (Hebrews 4:16) and when “you have suffered a little while, the God of all grace…will himself restore, confirm, strengthen, and establish you.” (1 Peter 1:10)
  • Our participation in God’s mission: As recipients of grace we are privileged to serve as agents of grace. Believers receive grace (Acts 11:23), are encouraged to continue in grace (Acts 13:43), and are called to testify to the grace of God (Acts 20:24). Jesus says, “As the Father has sent me, even so I am sending you” (John 20:21). God’s mission is to the entire world.
  •  Our future: God, and his grace, is everlasting. “Set your hope fully on the grace that will be brought to you at the revelation of Jesus Christ.” (1 Peter 1:13)
  •  Our hope beyond death: “grace [reigns] through righteousness leading to eternal life through Jesus Christ our Lord.” (Romans 5:21)
  • The gospel is all about God’s grace through Jesus Christ. That’s why Paul calls it “the gospel of the grace of God” (Acts 20:24) and “the word of his grace” (Acts 14:3).

How to avoid heat while preparing for wedding

How to avoid heat while preparing for wedding

This a write I got about a young guy and fiance who is about to get married how they made the write decision to make their work “Dad, can you loan me Five Hundred Thousand Naira?” Kola asked his father. “What for son?”, his father asked. “For my wedding. By our calculations, we’re falling short meeting the cost”. Kola had come to meet his parents with his fiance. “Your wedding? How much is the total cost of the wedding?”, his father asked. “N3.6 million. We’re thinking of starting the committee next week. We can together give about eight hundred thousand and expect our friends to help us raise about two million. I remember you told me if ever I need help I can come to you” Kola answered.

His father held him by the shoulder and said “Go get your wife and come meet me at my study room”.

“Yes dad”, Kola obliged. Minutes later, Kola and his fiancé, Tomilayo walked into his father’s study room.

“Having a good time my daughter?” Kola’s father asked. “Yes I am. You and your wife are so hospitable. I pray that Kola and I can emulate your marriage. You are an admirable couple” answered Kola’s fiancé. “Thank you. I am delighted to have you as my daughter. This is your home, you’re welcome anytime”, said father. They sat down. “Thank you dad” “So, I hear you want to spend N3.6 million for your wedding and you need me to help with five hundred thousand?”, asked father.

“Yes, we will greatly appreciate” said the fiance. “The wedding will be at the Total Garden Ibadan in about six months’ time”, said Kola. “Why do you want to have a big wedding?”, father asked.

“Well, it’s our big day. She’s always dreamt of a big wedding”, Kola replied.

“Have you dreamt of a big wedding or a strong marriage?”, The father asked the fiance.

“When you put it that way, it’s more of a strong marriage” said the fiance.

“Good. You’ve answered wisely. So who do you expect to come for your wedding?”, asked the father.

“Friends and relatives. About seven hundred people”, answered Kola. “How many true friends do you really have?” I mean friends who have been tried and tested to be there for you through thick and thin?, asked the father. Kola and Tomilayo looked at each other. “Countable”, the fiancé answered.

“So who are these other people who will come to your wedding?”, asked the father.

Silence. “OK. Let’s go to the relatives. I know you love your relatives, but how many are really close to you? You barely talk with the many relatives you have”, said the father. “What are you trying to say dad?” asked Kola. “My son, my daughter; why do you want to spend N3.6 million on a wedding, a one day event yet you need the money in your marriage? Look, you are actually coming to ask me for money, you will form a committee to ask people for money; all to show off and please people who will not even matter in your marriage” Silence. The father continued, “Let me share with you my experience. When I married your mother, we spent about a million for the wedding. That was a lot of money then. We fed people, got stressed by service providers, just so that we put up a wedding that will win the applause of a crowd. But as soon as we got married, the crowd disappeared. All the issues that your mother and I went through, no one cared, even family couldn’t do much. Every one is busy living their life. When things got tough, the crowd gossiped about us, some even seemed happy that our marriage was in trouble” Silence.

“I have seen this script repeated over and over. Brides get stressed on their wedding day, they can’t even enjoy, couples get angry at friends who don’t support them financially, the worst part is starting marriage in debt or struggling financially.

Do you know a wedding doesn’t have to cost so much, it doesn’t have to be stressful, it doesn’t have to be full of people who perhaps will never talk to you again?” added the father. “But dad, what will people think if we do a small wedding or we don’t invite them?” asked the fiancé. “Are you getting married for people? If you have a small wedding with only the witnesses who matter, will you two not be married? What is all this competition of who has a grand wedding for?

People are competing on Facebook, in weddings; why this need to show off? You know that money you are about to blow in one day, you can use it to invest in your marriage, you can start the process of buying or building a home, you can save up for the needs of the children you will have because you need money to raise a family.

Why not start your marriage financially healthy and not in debt? Marriage is what is more important than a wedding”, continued the father. “Dad, if you don’t want to support us it’s okay”, said Kola. The fiancé stopped him saying, “No my love, dad has a point. I actually find the idea of a small wedding not just wise and economical, but also intimate. Marriage is just you and me, not people”. The father spoke, “My son, in all the years you have been a man, you have never come to me asking for money, but now you are asking for money to put up a show? I look further, I look at your marriage. I admire how people come together in a wedding committee to raise money and I wonder, what if couples and people use that same energy to put up a business that will uplift families. Those members who will be part of your wedding committee, imagine if they become your investors, imagine if you build a company where you can make profit and feed your homes. Something sustainable. “Kola and his fiancé nodded.” My son, I have longed for the day you would come and ask me to invest in your business idea. But today I will make the first move”, the father said taking his cheque book from his drawer. He wrote on the cheque then gave it to the fiancé. “Here my son, this is a cheque of five million naira, not for your wedding but as start up capital for a business of your choice. I am giving the cheque to your wife because as the Proverbs 31:10-31 woman said, she is to walk with you in building an empire for your family. Focus on your family, give your family the best; forget about the public and opinions of people who don’t matter. Build a future for your family. Build your family on a foundation of surplus not debt”.

“Thank you so much” said the fiancé. Kola stood up with tears in his eyes. His father stood up too.

The father and son hugged. “Thank you dad for being a great figure and your counsel. I don’t know what to say. You have challenged me not to merely get married but to have a vision, a vision for my family. I don’t know what to say” he spoke. The father held his shoulder, “You will make a great husband and father. I wish I had the same counsel when I was getting married, all those people I fed on my wedding day didn’t add value to my marriage. In fact, if I was to organize an event and feed multitudes, I would do so for the less fortunate and those in need. Marriage is not for show.