Small Steps Is All It Takes!

We all want fast results to keep us motivated on the right path. But guess what?! The smaller the steps we take, the more likely we are to stick to a healthy lifestyle. Make a small goal each week to keep you motivated!

1. Increase your exercise a little each day. If you’re completely sedentary, start making small changes such as taking the dog for a 20 minute walk, or walking up and down the stairs for 15 minutes!

2. Start smiling more. Be happy with yourself going toward a new healthy lifestyle and all the small accomplishes you make each week! Your positive energy will make others around you happy as well!

3. Add more fruits and vegetables to your diet. Each added daily portion of these fiber rich foods lowers your risk of stroke, heart disease, and cancer. Start small and you will feel the difference!

4. Cut back on salty foods. A lot of us don’t realize how much salt processed foods contain. Slowly cut back on processed foods and switch over to FRESH foods to lower your blood pressure and have more energy!

5. Incorporate healthy fats into your diet. Replace saturated fats like butter with corn, sunflower, or safflower oil. But remember to watch your portion sizes because 2 tablespoons will be just fine! Healthy fats will lower your LDL cholesterol and chances of heart disease.

6. Say no to soda and other sugary beverages. If you drink one less soda a day, you will be saving 240 calories and this will help you lose weight! Save your calories for nutrient-dense foods and make soda a TREAT in moderation. Remember water is the only beverage our bodies need to survive. Even if you think this is an impossible task, believe in yourself– you can get there!!

7. Put down your phone, computer, and turn off that T.V. at night! Respect your body and give it the rest it needs to keep you well rested for tomorrow! Each night, go to sleep a few minutes earlier until you’re at your target sleeping pattern!

8. Watch your portion sizes. Instead of going for a super-size, go for a super food! Eat less with nutritious foods rather than  eating more with junk food.

9. Cut back on sugar, eat more natural foods. The more natural you eat, the less sugar you will consume. Take small steps to cutting back on one sugary snack each day. It will be hard at first, but you can do it if you keep your mind to it!
small changesPhoto credit: www.quoteswave.com

For more information: http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/15-ways-to-eat-healthy/?page=7

Keep Your Metabolism Going!

Looking for ways to control your metabolism? Here are some simple tips to keep your metabolism going!

  • Get enough sleep
  • Drink green tea
  • Make your workout intensity higher
  • Eat breakfast, it’s the most important meal of the day!
  • Lift weights
  • Drink more water!
  • Add some spice to your foods– a dash here and there can help boost your metabolism
  • Make sure you squeeze in some cardio during the day
  • Eat clean, eat wisely
  • Grab a cup of coffee or tea in the morning– just watch the amount of sugar and milk you put in your cup!
  • SMILE and LAUGH often

metabolism

For more information: http://greatist.com/health/11-scientifically-proven-ways-boost-metabolism

 

Be Healthy, Be Happy

If you don’t take care of your health today, you will be forced to take care of your illness tomorrow.” Deepak Chopra

Take these simple steps to help you make time for your health:

  1. Plan ahead! “If you fail to plan, you plan to fail.” Become organized and make food shopping fun. Instead of watching television for 10 minutes, make a grocery list and find new recipes to make for yourself or loved ones.
  2. Incorporate physical activity into your everyday lives: Mark it in your calendar and stick to it! You don’t always have to go to the gym to workout. Buy some comfy shoes and go for a nice walk. Ask friends to join you or put on those headphones to get you going!
  3. Eat regularly: No matter how busy our lives get, it’s important to not skip any meals to get the nutrients our bodies need. We almost always end up overeating when we skip meals anyway. Not a morning person? Pack your lunch the night before to have it ready for the following day. Also, plan your breakfast to give yourself enough time– whatever you do, DO NOT skip breakfast.
  4. Sleep: Your body needs rest. Put away distractions like your television, computer, and your phone. If you have a hard time falling asleep, listen to music, meditate, read a book etc. Find a way that works for you and aim for 7-8 hours of sleep each day.
  5. Be someone who your kids and others can look up to. Your habits will most likely be your children’s habits as well. Become a good role model and others will follow in your footsteps. Feeling good about yourself will give you the energy and happiness you need for those who look up to you. Be healthy, Be happy!

For more information: http://www.huffingtonpost.com/2012/11/01/6-tips-for-healthy-living_n_2058525.html#slide=1710894 Keri Gans, MS, RD, CDN