Most all fruits and veggies are good for you, but some are better for you than others, arguably. If you really want to zero in on mother nature’s power, you’ll add kale, spinach, carrots, celery, cranberries, blueberries, and pineapple to next week’s grocery cart. [2] X Research source That’s every color of the rainbow, too!
When it comes to grains, the browner the better. White grains shouldn’t really be in your diet. If it’s white, it’s been processed and all the nutrients have been taken out. Then it’s just empty carbs.
The FDA doesn’t regulate all labels, either. Words and phrases like “all natural,” “free-range,” “additive free,” and “pure” are just claims companies can make without retribution. So if you’re buying something packaged that makes a claim that seems unfeasible. . . it’s possible it is.
Part of the reason behind the weight loss is that drinking water keeps you full, but drinking cold water also ups your metabolism. In fact, drinking cold water (17 ounces, to be precise) can up your metabolism by up to 30% for 10-40 minutes. So get icy with your workout and you could burn even more calories.
If you can, go as raw as possible. Frozen and canned veggies are all okay, but raw is so much better. None of the nutrients has been taken out in the processing. Use the right kind of oils, like olive or safflower. They’re full of the good kinds of fat. Do the same with cheeses, butters, and spreads – try to find a lighter version of their full-fat counterpart. Avoid frying and battering your foods. Chicken is good for you, but not if it’s covered in bread crumbs, fried in fatty oil, and doused in sugary condiments. Don’t salt your foods! The American Heart Association recommends keeping salt intake at under 1,500 mg a day. That sounds doable until you realize that a teaspoon is 2,300 mg. [3] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Oof.
These shouldn’t be used in addition to the food you normally eat – they should be used as substitutes. So instead of sauteing up those veggies in vegetable oil, trade it for olive. Instead of grabbing that candy bar, go for a handful of almonds. They’re still filling, but your body can process the unsaturated fats much more efficiently.
The CDC recommends 150 minutes a week of moderate physical activity, including some cardio and some strength-building activities. [5] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source That’s 2 and a half hours, by the way. 2. 5 hours out of 168. That’s reasonable, right? And the more vigorous your exercise, the less you need. If you’re overweight or obese, the only way you don’t know that losing weight is in your best interest is if you’ve been living under a rock that doesn’t get wifi. Even losing 10 pounds can make significant improvements to your health.
And by “drink” we mean 1 12-ounce can of beer or 4 ounces of wine or one ounce of hard liquor. And if the drink isn’t super sugary, even better.
And you don’t have to wait decades for quitting to leave its mark, either. 20 minutes after you quit, your heart rate will drop. Minutes! A year after quitting your risk of heart disease drops to half of what it was. Why wait a second longer? Your body, your loved ones, and your wallet will thank you in no time.
In addition to general check-ups with both the dentist and the doctor, be tested for breast or prostate cancer and STDs regularly, and keep up-to-date on your shots. The last thing you want is something sinister to be festering in your body and you not doing a thing about it. Those STD screenings will be a lot less scary if you practice safe sex. If you’re sexually active, use condoms. Just do it.
Take some time every day and devote it to yourself. Whether it’s meditating, reading, dancing around your living room naked, or going for a walk, do it and relish it. You deserve it!
Examples? Park far away from where you’re going. Take the stairs instead of the elevator. Do 5 minutes of core workouts before your shower. Wash your car by hand. Take your date to the park. There are opportunities everywhere if you get creative.
The Internet makes this so easy. Pull up Lumosity, a sudoku or crossword puzzle, Memrise, Khan Academy, or Coursera (just to name a few possibilities). There is very little you can’t do with the computer you have in front of you. So there are no excuses!
The simplest thing you can do is to identify your triggers and not allow them in your life, at least as much as possible. Then add yoga or meditation on top of it and declutter your space. You’re basically organizing your life, making sense of it, and then never relinquishing control.
To make it easier, to get good quality sleep, start disconnecting sooner rather than later – hopefully 2 or 3 hours before you go to bed. So get off the computer, stop staring at your cell phone, and hit “off” on that dang remote control. Read, take a bath, or just chill with your family or roommates. Live in the moment.
It’s easy to get swamped with work or to just put work into your relationship, but life is much more fruitful when you surround yourself with a blooming social network. Make it a point to, every so often, have a night with family or friends. It’ll be a stress release and you’ll have more people to lean on when you need them – a very, very comforting, healthy feeling.
Whether it’s paragliding, taking a cooking class, or stepping into a big city without a map, there will be something you gain from these new experiences. Even if it’s just a crazy story to tell!
Happiness is an integral part of being happy, and following your passion is a good way to ensure that your happiness is here to stay. If it gives you that warm feeling on the inside, it’s meant to be. Never let your passions fall by the wayside. They’re there to keep your heart and mind happy and healthy.
