Healthy Habits: Six Steps You Can Take Each Day For A Healthier You

 

Whether it’s a resolution to be lose weight and get in shape or you want to prevent an illness later in life, there are some simple steps that you can take that will lead to a healthier body inside and out. Keeping a journal can help you see your progress after you start caring for your body.

 

More Water

Since the body is made primarily of water, the cells will need a way to rehydrate through the door. Keep a water bottle on hand so that you get plenty of water in your diet. Eliminate sodas because they can pack on additional pounds and add sugar that you don’t need. If you need flavor in your water, then add a small amount of lemon.

 

Exercise

This is the most important thing you can do for your cardiovascular health. Do something during the day that will raise your heartbeat. This will get the blood flowing to areas of the body that might not see that much blood flow, especially if you sit for long periods of time. Take a walk during lunch, or take the stairs instead of using the elevator.

 

 

Dental Care

You only have one set of teeth, so you need to take care of them in any way you can. Brush your teeth twice a day, and floss at least once. You should also visit your dentist once every six months for a routine check up to monitor any cavities that might develop, say the professionals at Eastgate Dental Centre.

 

 

Eat The Right Foods

Instead of packing chips and sweet treats for lunch and in the cabinets at home, try to create healthy snacks. If you have children, then make them fun so that they will enjoy eating healthy. Celery with peanut butter and raisins will look like ants on a log, and most children enjoy carrots with ranch dressing. Try to include a different fruit or vegetable every day.

 

Find A Buddy

While you’re reaching your goals of getting healthy, you might feel discouraged at times. Find a partner who you can call when you want to give up on your routine or someone who you can exercise with so that you have support.

 

Visit Your Doctor

One of the things that you want to do is get a physical. Your doctor can do blood work to determine if there are any concerns that you should watch for while exercising. You can also discuss the proper weight that you should be at and any help the doctor can offer in the way of medications.

When you make the decision to change your lifestyle, you will see a noticeable difference in your health. This can be a benefit in that you will likely live longer, and you will be able to do things with your family that you might not have been able to do before getting healthy. Continue the changes, and you can see a difference in the way you look and feel.

 

Categories: Healthier, healthy habits, Steps

How to Take Control of Your Diet with Healthy Habits

There are similarities between every popular diet plan you see. More often than not, the weight loss strategy will blame certain foods for your wellness problems, tell you to eat less and/or prescribe some sort of “cheap” approach that over-promises on the results. The problem with these kinds of plans is that they don’t benefit your wellbeing in the long-term, albeit providing short-term results. However, such diets are not sustainable because they’re so strict you almost feel like you’re a prisoner to your dietary warden.

 

This is why nutrition coach and exercise physiologist John Berardi, PhD, of Precision Nutrition, created a system that makes it easy for you to lose weight in a sustainable way. Berandi, who also serves as a performance consultant for Nike and as an adjunct instructor at Eastern Michigan University and the University of Texas, has found this his Lean Eating programmes have helped people to lose weight over and over again, thanks to an approach that focuses on putting you in control on your weight loss through the formation of healthy habits. ‘Sure, you’re going to see calories and food suggestions like other plans,’ Berandi admits. ‘But that’s where the similarities end. The bigger picture is you’re going to understand how you can adapt this plan to almost any food preference and any schedule. And once that happens, you’ll not only feel less stressed by your diet, you’ll also be able to directly influence the way you look.’

 

According to Berandi, ‘During a get lean plan—where you want to uncover the body you’ve always wanted—the goal is to shift the way you eat to drop fat without having to feel like you’ve cut calories. So while you will be eating less, you’ll be focusing on more nutrient dense foods that will have you feeling fuller, which makes the process easier than you’d expect. More importantly, you’ll be supplying your body with the type of food you need to burn fat and look ripped.’ Therefore, Berandi and his colleagues have created a four meal plan that you can adapt to fit your schedule.

 

1. Breakfast:

• Five eggs (Two palm-sized portions)


• One fist-sized portion of spinach


• One cupped handful of old fashioned oats


• One cupped handful of mixed berries


• One entire thumb of chopped walnuts


• One glass of water, green tea or black coffee

 

2. Lunch:

• Two palm-sized portions of chicken


• Two fist-sized portions of mixed greens


• One fist-sized portion of chopped carrots and cucumbers


• One cupped handful of black beans


• Two entire thumbs of guacamole


• One glass of water, green tea or black coffee

 

3. Mid Afternoon Snack:

• Two palm-sized portions of protein powder


• One fist-sized portion of pumpkin


• One fist-sized portion of spinach


• One cupped handful of old-fashioned oats


• Two entire thumbs of chopped walnuts


• 8oz unsweetened vanilla almond milk


• Ice cubes as desired

 

4. Dinner:

• Two palm-sized portions of wild salmon


• Two fist-sized portions of zucchini


• One entire thumb of extra virgin olive oil


• Two cupped handfuls of sweet potato


• 8oz water

 

Bertandi adds, ‘We’re not big fans of counting calories. We think you should eat according to hunger cues and adjust according to results. That’s the real magic of what we do at Precision Nutrition. Instead of strict meal plans we teach a habit strategy, outlining best practices like: slowing down your meals, eating lean protein with every meal, eating veggies and fruits with each meal, and including healthy fats…Also keep in mind that instead of using ounces, grams, and other metrics, we prefer to use the simplest metric possible: the size of your hand. For example, for men we recommend two palm-sized portion of chicken. This is the preferred approach because your hand generally scales with your body size.’

Categories: chopped walnuts, cupped handful, entire thumb, fashioned oats, fist sized, four meals, green tea, healthy habits, long-term weight loss, palm sized, water green, Weight Loss

Is Marriage the Key to Living a Happy and Healthy Life?

There’s a somewhat selfish reason why family wellness is so important; married people live longer and are healthier than singles. Research shows that being married is good for your wellbeing, especially if you’re a man, as this makes you less likely to die early or die from heart disease or stroke. But do you get the same wellness benefits if you are your partner are yet to tie the knot? And what about you happy singletons? We asked the experts to weigh in on how long-term love, or lack thereof, affects your health.

 

1. You behave more safely: According to Christopher Fagundes, PhD, psychologist and researcher at The Ohio State University, when you get married you are less likely to take major health risks or abuse substances than if you’re single or just move in together.

 

2. You are more socially connected: Janice Kiecolt-Glaser, PhD, S. Robert Davis Chair of Medicine at The Ohio State University, notes, ‘If you’re married, ideally that’s your closest relationship. That means there’s a partner and close source of support readily available.’ Psychiatrist Sudeepta Varma, MD, of NYU Langone Medical Centre, adds that people who are alone and unhappy, on the other hand, may become socially isolated, which can often cause depression and the neglecting of your health.

 

3. You have healthier habits: ‘Your spouse is a large force of influence in your own behaviour,’ says UCLA psychologist Theodore Robles, PhD. ‘You have someone to remind you that you shouldn’t eat that; that you should have one less drink. That means your spouse can help you maintain healthy habits.’ Research also shows that you’re more likely to follow your doctor’s advice if you are in a happy, martial relationship.

 

But what about living with your significant other? Fagundes details, ‘The general consensus is that, yes, cohabiting has positive effects but not to the same degree as marriage.’ If you’re in a same-sex couple, you might want to take this research with a pinch of salt, as most of the studies in this area has focused on heterosexual couples. However, none of our experts could see why the benefits of having a partner shouldn’t extend to homosexual partnerships. Varma comments, ‘The love and support – and how this translates into us taking better care of ourselves when we have someone who is invested in our happiness – is immeasurable.’

 

Really, it doesn’t come down to ticking the boxes of a) man b) woman and c) rings; you have to have a good marriage to reap the benefits in your wellbeing. A study of heart bypass patients, for example, showed that being happily married enabled better survival over 15 years, but the reverse is also true; being in an unhappy marriage can be unhealthy. The chronic stress of dealing with a bad marriage on a daily basis can affect your immune system, particularly if you’re a woman. Kiecolt-Glaser, whose team videotaped couples disagreeing, explains, ‘Couples who were more hostile during disagreements showed steeper changes in stress hormones and healed wounds less quickly.’

 

While women have been found to been the more impacted by bad marriages, that’s not to say that blokes are off the hook – they’re just affected in a different way. Varma asserts, ‘We now know that depression, obesity, and hypertension can all result from women suffering in unhappy marriages, but I also see a lot of substance abuse and depression in my male patients in the same situation.’ And, of course, people can thrive on their own. ‘If someone is single, it may or may not point to a difficulty in establishing close relationships,’ Varma says. ‘For some, this is the case. For others, it’s simply that they have not found their life partner yet. The key would be to surround yourself with good people that care for you, and that you are willing to help.’

Categories: health nbsp, healthy habits, kiecolt glaser, Marriage, married, nbsp, ohio state, partner, Social Connection, state university, varma

The Big Race: Five Tips for Preparing for a Marathon

If you are like most serious runners, you have dreamed of running a Marathon. You have done all of the preparations for the big race, getting fitted for proper running shoes, learning how to stay hydrated through long runs and varying your workouts will help you build the endurance to trek all 26.1 miles to the finish line on race day. But if you’re unfamiliar with new running locations or have just started branching out into the nationwide marathon circuit, you may not know about some time- and money-saving tips that will keep you going as you prepare for this once-in-a-lifetime opportunity.

 

Learn about the Trail

After you register for your out-of-town marathon, look up the trail information and try to mimic the training in your own area. You may encounter entirely new terrain and obstacles so plan a route and a routine that reflects the race you’ll be running. This will help you to prevent injury on race day, and enable you to reach your time goals.

 

Prepare for the Weather

Even if the race you are running is located in your home town, you need to be prepared for a wide variety of weather. If you are running a summer race, be sure you take ample amounts of sunscreen with you, and reapply frequently throughout the race. If the weather could be cooler, be sure to layer up and protect your body. If your body core temperature drops too much as you race you could be setting yourself up for immediate and delayed illness. Don’t let the excitement of the race keep you from preparing adequately.

 

Book a Good Hotel

Finding good accommodations for an out-of-town race can be costly and difficult the closer it gets to race day. If you’re planning on running the Oklahoma City Marathon, for example, consider booking downtown Oklahoma City hotels early to save on cost. Look for hotels near the race trail that offer special amenities to marathon participants. The better you sleep in the week leading up to the race, the better you will perform. Taking pains to find a good hotel will ease your stress and help you be more focused on the experience you have been preparing for.

 

Find Quality Companionship

Training for a marathon isn’t easy, but the fitness rewards are worth it. Make sure you you get the support you need to make your dreams a reality. Look for local running clubs, or a friend with a similar goal that you could run with. Make sure that you and your companion/s get the workouts you need without overdoing it. It can be too easy to try and keep up with a more athletic friend and injure yourself. Finding a companion to train and race with is worth the effort, as you will be able to share this amazing accomplishment with someone else.

 

Take What You Need

In an unfamiliar setting, you may not be able to count on local stores stocking the right equipment for your run. When you pack, make sure you take everything you need. If you’re flying, try to fit everything for race day into a carry-on case to avoid the chance of losing your luggage and all your running gear before the race.

 

Planning a marathon takes energy and determination on and off the trail. Get ahead of the game by organizing your trip early and familiarizing yourself with the new location. You’ll be much better prepared to finish the race if you have a strong grasp on where you’re staying and how to get around afterward. Whether you’re participating in small-town races or large metropolitan events, these five tips for planning your next marathon will help you avoid the stress of unfamiliar territory.

Categories: fitness and diet, healthy habits, hydration, marathon, nbsp, oklahoma city, Rest, Running, sports injury, sports training, town, trail

How to Get your Dream Body the Healthy Way

Losing weight is not just about dropping pounds, but getting healthy. Many people focus on the numbers on the scale instead of getting healthy, and once they reach their goals, they fall into old, unhealthy habits. Fortunately, there is a way you can get the body you want in a healthy way, and stay healthy for the rest of your life. In order to get and stay healthy, you have to not only work toward good health, but change your habits to be healthier so you can keep the weight off. Replacing your bad habits with good ones will get you where you need to be.

 

Nutrition

What you eat is an important aspect of getting a healthy body. A balanced diet focused on your nutritional needs will help keep your body healthy. It may take a little time to find the best diet for your activity level and weight loss goals. It’s important to remember that each person is different, so what works for someone else may not work for you. Find a diet that works for you and stick to it.

 

Exercise

Staying active is another key element in reaching your weight goals. While eating right can help you lose weight, you can’t get the body you want by diet alone. Instead, developing an exercise routine will work with your nutrition to help you get healthy. When you start exercising, be sure to start slowly so you don’t injure yourself or get frustrated.

 

Healthy Habits

As you begin to develop good food and exercise habits, it is important to work on changing your mentality to match. This is especially important for people who turn to food for comfort. Changing your mindset will help you stick to your healthy eating and exercise habits. Finding a support system will help hold you accountable to your new habits. Sites like Ideal Shape help you track your weight loss while providing you with mental and emotional tools to keep you moving in the right direction. When you change your mind set to match your goals, it will be easier to get the body you want.

 

You can reach your weight loss and health goals. When you break your bad habits and start replacing them with healthy habits, you can get the great body you want without dangerous crash diets or your weight yo-yoing because you can’t keep to healthy eating and exercise. All it takes is a balanced diet, a regular exercise program, and the right mindset to stick to your plan.

Categories: exercise, healthy diet, healthy habits