One important rule for self-health makeovers is to set realistic short-term goals. Some dietitians use the phrase "Rome wasn't built in a day" to make you understand that habit changes take time. Trying to institute a new diet, work out plan, budget and sleep schedule all on the same day leads to burnout. Instead, aim to incorporate one of the changes below into your schedule and repeat it until it becomes routine. Then, add another, and another in the same way. Success begets success!
1. Drink Well
Still sipping the sweet stuff? Don't. One 16-ounce bottle of regular soda contains 200 calories. Drinking just one bottle every day adds up to 72,800 calories a year, which can pack on more than 20 pounds! Juice also has little nutritional benefit for adults. If morning OJ is a must, limit yourself to eight ounces. While diet soda contains zero calories, new research suggests that diet soda drinkers are more likely to eat more calories than those who stick with naturally calorie-free drinks like water and unsweetened tea.
2. Eat more Fruit
Chomping on fresh fruit does more than help you get your vitamins. Due to its fiber content, and the fact that fruit takes time to eat, it fills you up better than other snacks, resulting in a lower caloric intake.
3. Cook at Home
When you prepare the meals, you control the ingredients and amounts. At restaurants, you tend to over-indulge because eating out feels "special", even if it is a typical Tuesday. You are more likely to eat proper portion sizes, more vegetables, and few high-calorie items when you dine at your own table. Use weekends to plan menus and go grocery shopping.
4. Get More Sleep
A good night's rest does more than help you put your best foot forward in the morn. According to the Centers for Disease Control and Prevention, 29% of U.S. adults sleep less than seven hours a night. Recent studies show a connection between inadequate sleep and an increased risk for obesity.
5. Eat Beans & Legumes
Many food and nutrition experts tout the health benefits of plant-based diets. No need to go vegan, just swap out meat a few nights a week for planet-friendly protein like beans and legumes. From lentil to garbanzo, fava to navy, kidney to black - there is a bean for everyone. These tiny high-fiber, low-fat, protein powerhouses pack on flavor, not pounds.
6. Begin with Breakfast
Regular breakfasts can boost your metabolism and curb the urge for sugary snacks. Research shows that breakfast eaters are more productive and handle memory-related tasks better. Do it right with whole grains and protein, like Whole Grain Banana Nut pancakes or whole wheat toast with a hard-boiled egg.
7. Be Portion Savvy
Most people over-estimate portion sizes. Using smaller plates and bowls at meals help keep calories in check.
8. Get Moving
In addition to helping maintaining a healthy weight and reducing your risk for diseases, aerobic exercise is Mother Nature's antidepressant, naturally increasing serotonin levels. That "feel-good" mood you get after a sweat session is the real deal. Just getting started? Aim for at least 30 minutes of physical activity that makes you breathe hard - like power walking - most days of the week. *Need help with finding the right workout program for you, I can help!*
9. Eat your Vegetables
Not only is the produce department the best looking section of the grocery store, its colorful contents make up some of the best parts of a healthy diet. A natural source of vitamins and minerals, upping your veggie intake can help keep total caloric intake down - one cup of raw veggies contains just 25 calories.
10. Have Whole Grains
The average American consumes only 15 grams of fiber per day - about half of the recommended intake. Adequate fiber intake can lower risk factors for many types of chronic diseases. Whole grains, such as 100-percent whole wheat breads and pastas, brown rice, whole grain corn, oats, wheat berries and quinoa, all provide more naturally occurring fiber than their white counterparts.
-CulinArt Winter 2010 Newsletter
Love your health tips! Especially #8! C:
ReplyDeleteRach