11 tips for healthy living
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1) Fill up on smart foods. Smart foods = nutrient-rich, whole, unprocessed foods. Did you know that there are more than 10,000 nutrients found in real foods? You can't get all of those from a supplement, so eat a variety of foods and a balance of carbohydrates, protein and fat at every meal. Rather than snacking on something like a granola bar, eat a small handful of nuts if you get hungry between meals. Nuts are a supersmart food because they have protein and fat and promote satiety.
2) Rethink what you drink. Calories from beverages don't always register with our brains, so 200 calories of drink don't make us feel as full as 200 calories of food. This means our bodies still want to eat as much as we would without any of the drink calories. Watch out for commercially produced smoothies and coffee drinks, which can be loaded with sugar and calories even if they're marketed as "healthy." And of course alcohol is another empty calorie trap. When you're counting drinks at a bar or restaurant, keep in mind a New York study that showed restaurants pour up to 40% more alcohol, wine and beer than is considered one serving.
3) Mindful eating. Pay attention to what you're eating. If you think about it and savor it rather than shove your face while at your computer or in front of the TV, you're more likely to eat less and actually enjoy your food.
4) Sleep. Only 60% of Americans get enough sleep each night. Sleep deprivation can take a toll on your eating because it reduces leptin, the hormone that makes you feel full, and increases grehlin, the hormone that makes you feel hungry.
5) Natural stimulants. Do you feel like you NEED caffeine in the morning to wake up or even function? This may be true if you're addicted, but that doesn't mean it's the only way to wake up. Exercise is better for you and more effective than caffeine in getting your veins pumping in the morning. Even a brisk walk or some jumping jacks can be enough - give it a try!
6) Go out and play. Remember when you were a kid and you were outside all the time riding your bike or playing tag with your friends? You got tons of physical activity, but you never "worked out" or went to the gym. As adults sometimes we forget that "playing" can be exercise. If you can't stand running or ellipticalling, expand your definition of workout. Try rollerblading or gardening or playing with your dog. Think of exercise as play and it will be a lot more fun.
7) Make the right thing the easy thing to do. Clean your kitchen counter of clutter and you're more likely to cook. Replace your cookie jar with a fresh fruit bowl and you're more likely to reach for a healthy snack. Replace the couch in front of the TV with a stationary bike and you're less likely to sit around. Keep healthy foods front and center in the fridge for instant inspiration. Use smaller plates to make smaller portion sizes necessary. Keep your knives sharpened so you have no excuse not to slice up fresh veggies. I love all these ideas and I've already implemented a few of them.
8) Laugh. It's the easiest and most fun exercise, stress reducer and mood booster!
9) Chill. Put down the smartphone. Turn off the laptop. Stop multitasking and just chill out. Our bodies give us signals when we need rest (fidgeting, lack of focus) but we don't notice them when we're too distracted by text messages, Twitter and e-mail. And sometimes the best stress relief is just unplugging.
10) Close enough is good enough. It's not always about perfection. Instead of beating yourself up over an unhealthy choice, accept it and move on. Getting hung up on it can keep you in a cycle of unhealthy behavior.
11) Eliminate "all or nothing" thinking. Don't underestimate the power of 80%. If you don't have time to do the full workout you scheduled, instead of scrapping it, do what you can. It's okay to have a Krispy Kreme cheeseburger at State Fair; just don't have one every day!
source : jsonline.com
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