At times, it may seem impossible to get and stay healthy, as there is conflicting information about “the best” eating and exercise plans. While health experts may have differing opinions about certain foods, meal plans, portion sizes, and so on, almost all agree on a few key principles for a healthier life. If you want to be healthier from head-to-toe, keep reading.
Eating a Variety of Foods
The “fat-free” diet craze of the 1990s left many people questioning the validity of wide-spread health advice. One day something is good for you, the next day it isn’t. How can you know what’s true? To put it simply, there is no perfect diet. However, people who eat a lot of vegetables, pure proteins, and whole grains, are often healthier than those who do not. Instead of jumping into a short-term diet, make little changes each day to incorporate more healthy foods into your meals. Instead of cutting out unhealthy foods you love, search for healthier replacements. Instead of sugary cereal, try oatmeal. Instead of white pasta, try zucchini noodles. Over time, these small changes will make a big difference.
Eating a Variety of Foods
The “fat-free” diet craze of the 1990s left many people questioning the validity of wide-spread health advice. One day something is good for you, the next day it isn’t. How can you know what’s true? To put it simply, there is no perfect diet. However, people who eat a lot of vegetables, pure proteins, and whole grains, are often healthier than those who do not. Instead of jumping into a short-term diet, make little changes each day to incorporate more healthy foods into your meals. Instead of cutting out unhealthy foods you love, search for healthier replacements. Instead of sugary cereal, try oatmeal. Instead of white pasta, try zucchini noodles. Over time, these small changes will make a big difference.
Portion Control
Overeating in America has become the new normal. Restaurants often serve people two to three times the recommended serving portion. Eating less is beginning to be seen as a necessary precursor for a long life. One of the reasons Japan has the highest average life expectancy is because most Japanese people eat a third of the calories Americans do. Controlling portion sizes starts with understanding exactly how many calories and nutrients are in a serving. To do this, consider investing in a digital scale or measuring cups -- you may be surprised by what you discover.
Waking Up Early
If you want to set yourself up for a great day, start by waking up early. At the most fundamental level, waking up early gives you a jump start on the day. While others are still sleeping, you have made your bed, dressed, and even had time to exercise. If it’s a weekday, you will be headed to work feeling alert and ready to tackle the day ahead. The average American wakes up between 6 am and 7:30 am. By waking up at 5 am, however, you have a jumpstart on your day. If the thought of waking up at 5 am sounds impossible, remember you do not have to make this change all at once. Try waking-up 15 to 30 minutes earlier each week. Even a few extra minutes can make a big difference!
Exercising
While the U.S. government recommends adults get at least 2.5 hours of moderate physical activity a week, it is estimated that only 50 percent of Americans actually meet this threshold. While you may be tired of hearing the words “exercise is one of the most important things you can do for yourself,” it is, in fact, true. People who exercise frequently are generally physically and mentally healthier than their non-exercising compatriots.
Exercise is also seen as a contributor to both personal and professional success. Those who get physical activity have more energy, mental stamina, and self-discipline. While you may find exercise boring, uncomfortable, or time-consuming, remember that you do not have to do a three-hour gym session to reap the benefits of physical activity. In one study, researchers found that people who did a 30-minute light intensity workout each day were 17 percent less likely to die early. Try to find an exercise you enjoy, such as biking, yoga, swimming, or simply walking. Finding an exercise you love can help you stick to it.
Head-to-toe health doesn’t have to be confusing or overwhelming. Waking up early, exercising, eating diverse foods, and controlling portions can help you live a happier and healthier life, both now and in the future.
Author: Brad Krause
Brad Krause is a full time Life Coach
[email protected]
Photo Credit: Unsplash
Overeating in America has become the new normal. Restaurants often serve people two to three times the recommended serving portion. Eating less is beginning to be seen as a necessary precursor for a long life. One of the reasons Japan has the highest average life expectancy is because most Japanese people eat a third of the calories Americans do. Controlling portion sizes starts with understanding exactly how many calories and nutrients are in a serving. To do this, consider investing in a digital scale or measuring cups -- you may be surprised by what you discover.
Waking Up Early
If you want to set yourself up for a great day, start by waking up early. At the most fundamental level, waking up early gives you a jump start on the day. While others are still sleeping, you have made your bed, dressed, and even had time to exercise. If it’s a weekday, you will be headed to work feeling alert and ready to tackle the day ahead. The average American wakes up between 6 am and 7:30 am. By waking up at 5 am, however, you have a jumpstart on your day. If the thought of waking up at 5 am sounds impossible, remember you do not have to make this change all at once. Try waking-up 15 to 30 minutes earlier each week. Even a few extra minutes can make a big difference!
Exercising
While the U.S. government recommends adults get at least 2.5 hours of moderate physical activity a week, it is estimated that only 50 percent of Americans actually meet this threshold. While you may be tired of hearing the words “exercise is one of the most important things you can do for yourself,” it is, in fact, true. People who exercise frequently are generally physically and mentally healthier than their non-exercising compatriots.
Exercise is also seen as a contributor to both personal and professional success. Those who get physical activity have more energy, mental stamina, and self-discipline. While you may find exercise boring, uncomfortable, or time-consuming, remember that you do not have to do a three-hour gym session to reap the benefits of physical activity. In one study, researchers found that people who did a 30-minute light intensity workout each day were 17 percent less likely to die early. Try to find an exercise you enjoy, such as biking, yoga, swimming, or simply walking. Finding an exercise you love can help you stick to it.
Head-to-toe health doesn’t have to be confusing or overwhelming. Waking up early, exercising, eating diverse foods, and controlling portions can help you live a happier and healthier life, both now and in the future.
Author: Brad Krause
Brad Krause is a full time Life Coach
[email protected]
Photo Credit: Unsplash
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