Kick off the day with some healthy habits Too often eating well and exercising is something we do for a few days or a couple of weeks before reverting back to old, and generally, poor health habits. Taking a different look at your own nutrition, weight and physical activity habits is the ultimate secret to getting healthy and keeping your weight under control for good. Think of it as looking after your car: you regularly give it good-quality petrol, water and oil to make sure it runs well, and the same needs to be happening with your body. Rather than waiting until you need to lose weight, or until you are so tired and stressed that you are forced to re-evaluate your lifestyle, here are a few daily health and nutrition habits that will help you to be your best every day, not just tomorrow. Start the day with glass of water with lemon. I have started every day with a glass of warm water with lemon and it has made a huge difference for me. Warm lemon water in the morning helps kick start the digestion process for the day. Lemon water stimulates your liver to help with detoxing, and helps the digestive tract to expel toxins. Plan and prioritise your food and activity We are the victims of our food environments: eating what is available, when we are hungry. Healthy people, on the other hand, plan their food intake religiously and make sure they have the foods they need on hand that will fill them up, but not contribute to long-term weight gain. Keep some healthy snacks in your bag or desk e.g. almonds, cashew nuts, raisins, cranberries without added sugar. The same can be said for exercise. You simply have to make the time and prioritise it. There will always be an excuse, another job you should be doing or a reason why you need to stop at the service station to pick up a snack, but if you are seriously committed to getting healthy, you have to prioritise your food and exercise needs. E.g. schedule your workouts the week before, go for a walk at lunch, walk to a healthy restaurant or a take away place instead of the closest fast food place. Eat more vegetables Find different ways to fit vegetables into your diet by establishing some regular vegetable-related habits, such as drinking a vegetable juice every day, or adding carrots, celery and chopped capsicum to your lunch, so that even if you miss out vegetables in some evening meals, you have managed to include some during the day. Eat nuts each day Nuts are powerful little things, and walnuts in particular contain a high content of long-chain plant fats that are extremely good for the heart. Buy large packs and repackage them into individual portions for a tasty snack or to take the edge off your hunger on the way home from work. Remember, though: approx.. 10 nuts is one serving. Only eat food you love Life is too short to eat bad food. Its a simple quote, but one that makes sense. If you know that processed foods such as cakes, biscuits, pastries and fried foods are packed full of bad fat, preservatives, additives and artificial garbage, why do you put them into your body? Once in a while it’s okay, but look after your body and in turn it will work and look better every day. Promote health and fitness in the family Children, particularly primary school-aged ones, are constantly modelling themselves on the behaviour of their parents. If you want them to be active and eat well, it helps to set a good example. If you know you need to make health-related changes at home, have a family meeting and plan ways you can eat better and move more on a daily basis. Eat meals at the table Research has shown that family meals not only help teenagers perform better socially and emotionally, but that sitting down to eat dinner as a family, without distractions such as the TV, promotes weight control and creates an awareness of what you really eat. Even if you can only manage dinner together once a week, prioritising this meal is a good starting point. Drink green tea Green tea is packed full of powerful antioxidants that help protect the bodys cells against damage. It is a great substitute for the large number of cups of regular tea, instant coffee and diet soft drinks we drink each day. There is some evidence to show that green tea can also help with fat burning. Aim for three cups a day, after meals. Get some sunlight While not directly related to nutrition, getting enough vitamin D is crucial for strong bones and optimal mood. Get out of the office at least once each day to take a walk, buy some healthy food and get some vitamin D; 10 minutes a day is all you need. Take fish oil While fresh, oily fish is packed full of powerful omega-3 fats, to get an optimal amount each day, you would need to eat 200 grams of salmon to your meals every day. Instead, try taking a couple of fish oil capsules daily. There are numerous health benefits, including reduced blood pressure, reduced inflammation and improved skin-cell health. Food tip Restaurant meals can contain twice as many calories as a regular meal, due to larger portion sizes, extra bread, entrees and meals cooked in more oil than you would use at home. To compensate, try to exercise on days when you will be eating out, eat a lighter lunch and have a nutritious snack an hour or two before you go out to take the edge off your hunger and prevent overeating. What are some of your habits, hints and tips for starting the day right or making healthy choices throughout the day?
Posted on: Mon, 26 Jan 2015 09:44:48 +0000
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