A Reflection of My 2016 Health Tips
Health and fitness have always been a big part of my life. Growing up, my siblings and I were taught how to get in good physical shape, stay in shape, and stay healthy. That meant learning how to exercise, practicing safe techniques, gaining a better understanding of each exercise and muscle group, and knowing which foods to eat and which to avoid. We gained an understanding in what it takes to live a healthy life and maintain that healthy life. My dad motivates me to continue my own healthy lifestyle because he is still in great physical shape and still practices healthy eating and exercising routines. That is why I would like to share this information with you, in order for you to maintain or maybe even begin your own healthy living.
New Years is right around the corner, which means now is a great time to brush up on ways to get you closer to reaching those health goals.
If you are a subscriber to my monthly newsletter then you have seen seen my Health Tips section where I provide a list of short health and fitness tips for the current month. This is something I’ve included in my newsletters for most of the year and I would like to combine all of them here in one place for everyone to read and enjoy (and hopefully put to good use).
Before I begin, I would like to make two quick statements: One, I am NOT a physician, dietitian, or health care professional. I will not be responsible for any accidents or reactions regarding these health and fitness tips. Two, I did not create these tips – chances are, neither did people who mentioned them before me, or even before those people. Point is, most of these are not new tips and information. I am just simply a messenger to get the information across to you in hopes that you will use them to your advantage and live a healthier life.
Now, onto the good stuff… (Long list, my apologies.)
- Consume less saturated fats, one way to do that is by switching out butter with olive oil.
- Avoid added salt. If you are going to eat a meal and you know ingredients already contain salt, or you add salt during cooking, don’t add more when you’re ready to eat.
- Skip the skin, meaning don’t eat the skin on cooked chicken, turkey, ham, etc. I know it’s delicious, especially when seasoned perfectly, but it usually contains high amounts of salt and saturated fats from butter and the like.
- Use broth instead of butter in foods like stuffing to cut back on the above mentioned things: salt and saturate fat.
- Easy on the sugar, there are plenty of healthier alternatives: honey, lightly sweetened maple syrup, coconut sugar, agave, etc.
- Choose interval training (also called H.I.I.T – high intensity interval training). “The basic interval training is this: go intense for a set time (30 seconds to three minutes), then slow it down, but keep moving for a set time (usually shorter than the intense parts), repeat this pattern for an overall time limit, like twenty minutes. This will constantly fool your muscles into doing the hard work, it keeps your heart rate up and your muscles pumping in a shorter amount of time than it would take to run on a treadmill. Interval training can be done on a speed machine (treadmill, elliptical, etc.) or with a cardio/weight workout.”
- High protein meals will keep you full for a longer amount of time. That means less snacking, which especially means lower intake of unnecessary carbohydrates, trans fats, saturated fats, sodium, and sugars.
- Carry a water bottle with you all day, you’ll keep hydrated which makes you feel less hungry.
- You can substitute expensive protein with fruits, vegetables, nuts, and vitamins.
- Using chopsticks more often allows you to pace your meal and digest better.
- Never skip breakfast! Breakfast eaters are less likely to get diabetes.
- Skip the soda, obviously. (Energy drinks included, sorry folks.)
- Get in the habit of reading nutrition labels. This will allow you to avoid trans fats, processed meats, artificial sweeteners, high sugar amounts, and high fructose corn syrup.
- Work on getting into the habit of snacking on fruit, nuts, and seats. Dehydrating them is a great and easy way to ensure you have healthy snacks with you all day.
- Chew more, eat less: Double the amount of time you chew food to lower your total meal intake by nearly 15% without sacrificing satiety.
- Add vitamin C: A diet rich in this vitamin and linoleum acid can reduce the appearance of wrinkled, dry, and thinning skin.
- Garbanzo beans: this who regularly eat beans, on average, weight less than those who rarely do.
- Ditch white bread, white rice, white pasta, white sugar, and white flour.
- Trade diet supplements for all-natural green tea when possible.
- Don’t drink all your calories. Skip things like soda and energy drinks which can contain high fructose corn syrup and high amounts of sugars. Plus, you probably don’t even know what most of the ingredients are in those, let alone how to pronounce them.
- Learn how many calories are in your daily foods and find ways to improve them. (Example: find out which foods have empty carbohydrates and replace them with complex carbohydrates. Switch things like white bread for all-naturals whole wheat bread.)
- Stop blaming yourself and practice thinking positively every day. In fact, if you are extra bad at this, here’s a place to begin: give yourself 2-5 minutes every morning and every night to concentrate on telling yourself how good you were at something. (Could also be things like: how much you improved in something, how well you handled a situation, how good it was to make a choice you made, etc. Also, forgive yourself for things more often.)
- Eat more berries for antioxidants to prevent sickness.
- When doing weights and cardio the same day, do weights first.
- Consume more fresh mint for heaps of health benefits (Example: stomach and digestive health.)
- Add more broccoli to your diet. Broccoli cleanses the liver and helps fight cancer.
- Get some sunshine! Vitamin D helps fat cells become more metabolically active and curves appetite.
- Musical training boosts brain power, so learn an instrument for fun. (Same goes with learning another language.)
- Drink water and coffee the moment a headache starts. Dehydration is a proven factor in headaches, while caffeine is known to curb them.
- Get a massage after a workout. Alternatively, ask someone to rub the muscles you worked or use a foam roller.
- Do stretching exercises after you wake up in the morning. This improves circulation and digestion, plus it eases back pain. Here’s a few stretching examples.
- Improve your mental agility now to decrease chances of Alzheimer’s. Do “neurobics” – Examples: brush your teeth with the opposite hand, walk or jog a different route, choose cloths based on sense of touch rather than sight, put opposite leg or arm in cloths first when dressing.
- It is absolutely healthy and normal to accept things from others sometimes. Compassion fatigue is a real thing and if you’re always giving and never receiving then others will think you’ll never accept anything from them. Plus, avoid hurting others feelings.
Woo, there’s the list from 2016! That’s a lot of information, but a lot of good health tips too. Allow yourself to begin some of these now to get adjusted to the changes. When you are use to those, start on some more. If you practice all of these tips, then you’ll be well on your way to living a healthier life. Enjoy, and let me know how they have helped you on your journey to living healthier.
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