5 TIPS TO STAY ON TOP OF YOUR HEALTH GOALS

1. DON’T TRY TO CHANGE EVERYTHING AT ONCE – LIFESTYLE CHANGES TAKE TIME

HEALTHY LIFESTYLE 2

 

  •  SET TWO OR THREE GOALS TO START.
  • EACH WEEK REVIEW HOW YOU HAVE DONE AND EVALUATE THE AREAS THAT NEED IMPROVEMENT.
  • AFTER TWO TO THREE WEEKS OF A CONSISTENT CHANGE, YOU HAVE MADE IT A HABIT AND YOU CAN BEGIN TO ADD ON TO YOUR GOALS.

2. SET “SMART” GOALS

SMART-Goals

Instead of I’m going to lose weight try:  In the next three weeks I will lose 2 pounds

3. MAKE EXERCISE PART OF YOUR DAILY ROUTINE

  • ACTIVITY SHOULD BE FUN AND THINGS YOU ENJOY
  • YOU DON’T NEED TO GO TO A GYM OR HAVE SPECIAL EQUIPMENT – WALKING IS GREAT
  • EVEN HOUSEHOLD CHORES COUNT AS ACTIVITY – VACUUMING, DUSTING, RAKING LEAVES, WASHING THE CAR, SHOVELING SNOW
  • SHOOT FOR AN HOUR OF EXERCISE A DAY (YOU MAY NEED TO BUILD UP TO IT)

4. WHEN GROCERY SHOPPING STICK TO THE OUTSIDE AISLES OF THE STORE

  • MY STORE HAS FRESH PRODUCE FIRST – TRY TO BUY LOCAL
  • NEXT IS THE BAKERY – STICK TO WHOLE GRAINS
  • THEN MEATS, FISH, POULTRY
  • EGGS AND DAIRY

That covers all the food groups avoiding all the processed, packaged foods as well as the candy aisle!  Of course you will need some things occasionally from the inside aisles but keep it to a minimum.

5. KEEP A POSITIVE ATTITUDE

  • IF AT FIRST YOU DON’T SUCCEED, TRY, TRY AGAIN
  • START WRITING DOWN AT LEAST ONE THING YOU ARE THANKFUL FOR EACH DAY
  • START WRITING DOWN AT LEAST ONE THING  THAT BROUGHT YOU JOY EACH DAY
  • ASSOCIATE WITH POSITIVE PEOPLE AND PUT THE DRAMA QUEENS AND POT STIRRERS ON THE BACK BURNER
  • EXPERIENCE SOMETHING NEW OFTEN – NEW FOOD, NEW RECIPE, NEW ROUTE TO WORK
  • LEARN FROM YOUR EXPERIENCES

 NOW LET’S GET HEALTHY!!

POST INSPIRED BY OSCAR HEALTH INSURANCE PROVIDING PROACTIVE HEALTH INSURANCE IN THE NEW YORK AND NEW JERSEY AREAS

 

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TAKE CHARGE OF YOUR HEALTH

“A healthy attitude is contagious but don’t wait to catch it from others.  Be a carrier!”  Tom Stoppard

When asked who my “Health Hero” is and why, I immediately thought of my father.  Not only was he a World War II hero, he made sure to bring our family up to be active.

papa

We would go to the beach and swim and build sand castles and he would organize a baseball game if we started lazing around too much.  We played tennis, badminton and horse shoes and always took walks.  The entire family raked leaves and shoveled snow together.  We washed the car and we all had household chores.

Stuart McIntosh, former Olympian said, “When children are exposed to a routine that works, they learn it, understand it, and when done regularly it is locked into their memory.”  It sure worked for our family!

Now it is up to me to continue to make healthy lifestyle choices.

My husband and I really work as a team.  When his cholesterol level inched up to 199, my training as a Registered Dietitian kicked in and we were able to lower that level by 20 points over the last year.  Difficult for a real meat and potatoes man!  We ate more fish (grilled and cooked with a variety of spices), less chuck roast (20gm fat/serving) changed to tender chuck (3gm fat/serving), more beans and lentils added to ground beef dishes and using 96% lean beef (like meatballs, meatloaf, tacos, chili).  Haven’t seen a hotdog bologna, salami, bacon or sausage – but like turkey sausage!  Milk products are all low fat and fresh fruits and vegetables are always “half the plate”!  Whole grains are staples.  A stick of butter lasts months.  I don’t use artificial or “lite” products but use just a little of the real thing.  Most important we EXERCISE DAILY!

We just went through a winter of extreme cold, life threatening wind chills and two blizzards in Buffalo, New York.  But we dressed for the weather and enjoyed cross county skiing and walks/snow shoeing along the frozen Lake Erie shoreline at sunset not to mention we did loads of shoveling.  My husband also likes to kite ski.  We even have cleats for our boots for the typical ice storm.  The treadmill and exercise bike are a last resort to enjoying the great outdoors.

Thinking outside the box and planning this unique garden for Spring:

IT IS IMPORTANT TO HAVE A PLAN FOR HEALTHY EATING!  You need only a very small plot of land to grow enough vegetables and herbs to feed a family.  Join me in this experiment.  Take a 2 cubic feet of potting soil (like Miracle Grow), rumple it around quite a bit to loose the soil, poke quite a few holes in the back side for drainage, then lay the bag on a smooth surface that will allow drainage and not get too hot.  Cut out the top leaving about a 4 or 5 inch border all around.  Lightly rake through the soil to even it out and loosen it even more, then carefully start planting your seeds.  Spray mist the seeds and plantlings when first watering until they are established, then you can water more vigorously.  Keep soil moist, but not sopping wet.  Come Summer, we plan to have loads of fresh vegetables for grilling and salads!

Summer plans also include tennis, biking, swimming, kayaking, windsurfing and paddle boarding.

REMEMBER, YOU DON’T HAVE TO DIET IF YOU LIVE IT!

THANKS FOR THE CHALLENGE: HEALTHY CAMPAIGN

LOADS OF NUTRITION TIPS, FITNESS ROUTINES AND RECIPES AT : FABULOUS FIT FOOD

12 QUICK HOLIDAY NUTRITION TIPS!

CELEBRATE THE HOLIDAYS A LITTLE HEALTHIER AND AVOID THE UP TO 15 POUND WEIGHT GAIN!

  • Focus on weight management rather than weight loss.

Standing on Scale

  • Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain.

FLAT ABS 5

  • Do not skip meals. Skipping breakfast or lunch before a big holiday dinner actually may cause you to overeat.
  • If you know that you will not find any healthy choices, offer to bring something along, such as a salad, vegetable dish, chicken, or fish.

Fresh vegetables falling

  • Pace yourself and become more aware of what you are eating and drinking. Eat until you are satisfied, not stuffed.
  • Select small portions. This will allow you to enjoy all the different foods offered, while still controlling your calorie intake.
  • If you drink, select lite wines and beers, rather than mixed drinks. Alcohol is high in calories.  Use diet mixers if available.
  • Stand away from buffet tables and food trays to avoid the urge to nibble constantly. My husband’s problem!
  • Talk more, eat less. Make the holiday season about enjoying company, rather than all about the food.
  • Fill your plate with a rainbow of colors. Choose different varieties of fruits and vegetables often.

vegetables

  • Learn to say “no” politely. You can say: “No thank you. I have had enough. Everything was delicious.” This works even with someone who will not take “no” for an answer.
  • If at first you don’t succeed, try, try again!

7 WAYS TO BOOST YOUR METABOLISM

BOOST METABOLISM 1

Many of us have a sluggish metabolism. This can make it really difficult to lose weight and extremely easy to gain weight. A slow metabolism can also make you tire out easily so you don’t get to enjoy all that life has to offer. However, there is good news. You can easily boost your metabolism naturally if you know how. Below, you will find 7 ways to increase your metabolism:

1. Early Morning Intense Exercise – A short burst of intense exercise when you first get up can do wonders for your metabolism. Dr. Oz has advocated for this method of speeding up the metabolism. The best part is you only have to do about five minutes of intense exercise to reap the benefit all day. The exercise you do can be really simple. Examples would include running in place, jumping jacks, and lunges. Of course, if you have a stair master or a jogging machine, that would work too. Just get your heart rate up for five minutes and cool down for two minutes.

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2. Eat More Spicy Foods – Hot spices like curry, cayenne pepper, black pepper, cumin, and turmeric all help the body speed up your metabolism. There are other “hot” spices that you may not think of as hot but they react in the body in this way. They include cinnamon, cardamon, ginger, and nutmeg. Try adding these tasty spices to your soups, stir-fries, casseroles, and other dishes. Curry goes great in some type of salads like quinoa salads. Some people love the taste of cinnamon in their coffee. Just add it to the grounds before you brew it.

3. Drink Lots of Water – Water is magical in this way. Drink a lot of water and your metabolism will magically increase because the metabolic process needs water to fuel it. It’s even better if you make sure you are drinking alkaline water.

BOOST METABOLISM

4.Keep Your Thyroid Healthy – To work efficiently, the thyroid needs selenium, zinc, copper, and iodine. However, the American diet is notoriously low in these important minerals. To get more of these minerals, eat more seafood and nuts.

5. Never Skip Breakfast – Unfortunately, in this fast paced world we live in, many of us have a tendency to skip breakfast or grab something nutrient poor on the way out the door. This is one of the worst things you can do for your metabolism. Always eat a healthy breakfast. This should include a healthy protein like eggs from pasture raised chickens and fruit bursting with antioxidants like blueberries or strawberries.

Cereal 9

6. Don’t Eat As Much Late In the Day – Unfortunately, most of us eat more at dinner than we do at breakfast. We also tend to snack at night before bedtime. This is exactly the opposite of what you want to do to speed up your metabolism. Try to eat more earlier in the day and less at dinner. Plus, try not to eat for at least three hours before bedtime.

7. Build More Muscle Mass – Weight training isn’t just for body builders. Building muscle mass should be part of all fitness programs. Even if you can’t join a gym or buy fancy equipment, you can build muscle mass. A couple of cans of food or water bottles filled with water can serve as weights for your arms and you can use those big rubber bands (cheap) or your own body weight to provide resistance to your legs to build more muscle mass.

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JOIN ME ON THE ‘FAST’ TRACK OF METABOLISM!