C’mon Get Healthy
In this fast-paced world, it seems like being healthy is just one more thing that is only available for those who “have it all”. However, being in good health isn’t out of reach. There are small and simple ways to make improvements to your daily lifestyle. that you may not notice results right away, but these baby steps now will become major leaps and bounds in the long run.
Here are some ways to get healthy:
You Are What You Eat
You can work out every day like an Olympiad, but if you have GrubHub on speed dial, you may not see much in the way of results. Eating poorly will not only impede your results at the gym but can cause your health to suffer. Mindful eating is a powerful way to improve your health.
Doughnuts are delicious when you are eating them but can take a toll later on. Watching what you eat doesn’t mean that you can’t celebrate Taco Tuesday. There is no food jail. However, you may not feel as well after going full Alamo on all you can eat chimichangas. Try switching up your eating habits and monitoring how your body reacts. Try some yogurt with fruit for breakfast and see how much better you are feeling by lunchtime. Check in with yourself and see if you are eating out of boredom or because you are hungry. Eat slowly and taste your food. Focus on the meal, rather on the television or other distractions. By consuming nourishing foods in a mindful way, you will see a lasting impact on your body.
Pack Your Bag
Time can be limited in the mornings when you are rushing out the door, however, one simple way to get healthy is to prepare your lunch and paper bag it. Not only will it save the cash in your wallet, but also save you precious calories if you are smart about it. Even when you are ordering at restaurants, “healthy” options like salads or sandwiches can have hidden calories, fats or sodium, that you may not consider. If you are eating a big meal in the middle of the day and then returning to desk jockey for several more hours, you could be consuming more calories than you really need. By being mindful when pre-prepping your meal and packing your lunch you can focus on what foods your body needs and create a healthy balanced diet. You can even create enough food while you are cooking dinner so that there are leftovers for lunch the next day.
The best way to get proper nutrients is to eat healthy organic foods. However, even with loads of leafy greens, and lean proteins, you still may be deficient in certain departments. Two nutrients that can help supplement your health are Vitamin D and fish oil. A fortified fish oil is an easy way to add omega3s to your diet without having to eat pounds and pounds of freshly caught salmon at every meal, which is hard to do unless like Tommy, you work on the docks. As an all in one approach, SFH Liquid Omega-3 Oils also contains 1000IUs of Vit D3. It is one stop shopping for your support system
Walk It Off
Think about how much of your life you spend sitting. At your desk. In your car. On your couch. Now imagine lighting up a carton of cigarettes. According to the Mayo Clinic, several studies found that those who sat over 8 hours a day risked dying just the same as those who were heavy smokers. That should get you out of your seat and moving. In this car-based society, we are constantly sitting still. Prevention states that Americans use their car for approximately 2/3rds of all trips under a mile. If you don’t care about the environment, then give a fig about your health. Try walking to the store or to work. If that isn’t an option, try parking further away, making your walk to the building a bit longer. Or go for a walk on your lunch break to get those FitBit steps in and see if you can’t get your tracker buzzing before you get back in your car at Rush Hour. It could improve a whole list of health issues. According to Harvard Health walking for twenty minutes a day can cut the risk of heart disease by 30 percent as well as lower the risk of obesity. Walking helps clear the mind and relieve stress, with or without releasing a primal scream, and some studies have even shown that it is as helpful as some drugs used for depression.
Drink To Your Health
Those afternoon pick me up frozen coffees are such a delight. Until you realize the damage they do. One cup of that concoction can have up to 20 teaspoons of sugar, more than the recommended daily amount for a woman, according to the Independent, and the amount of sugar in a liter of coke. Or two pieces of cake. If you are dragging in the middle of the day, you can still get a jolt with a cup of java – black, or with a small serving or skim or nut milk. Instead of sugar-laden soda, get your bubbles with seltzer water – which you can infuse with fresh fruit. Don’t waste your daily calorie intake on something that doesn’t nourish your body. If you are craving something sweet to drink, try a whey protein powder shake with SFH’s PURE, which has nutrients that will make you feel full.
There is another alternative if you need your thirst quenched and are looking for a little something to help make it to your next meal. H2O. They don’t sell water in Big Gulps, but they probably should. According to Healthline, water can help you lose weight by helping the body burn calories. It also helps maintain healthy brain function, concentration, and a positive mood. Margaritas only do that for a few hours. Water will even help you cure the hangover that those 2 for 1 margaritas that sounded like a good idea at the time cause you in the morning.
Get Some Shut Eye
There aren’t enough hours in the day to get in that marathon run, work a nine to five, return all those texts, and finish binge-watching all of Game of Thrones. When does sleep factor in? Unfortunately, if you want to maintain good health, sound mind and have the ability to, say, operate a motor vehicle, sleep is imperative. According to Prevention, a Norwegian study found that people who got poor sleep every night had a 45% higher risk of a heart attack. Not only is there a health risk of not sacking out but trying to burn the candle at both ends could actually undo all that hard work at the gym. According to the Mayo clinic, getting less than five hours of sleep during the night can increase your chances of gaining weight. Sleepiness may make you put off putting on those sneakers and it will also wreak havoc on your hunger hormones, upping the chances of a snack attack. If possible, get a routine going, where you go to sleep and wake up at the same time every day – even on weekends. Keeping your room cool, dark, and free of stimulants like computers, televisions, or red weddings will provide an environment that is conducive to sleep.
Stress can have a powerful effect on your health. The fight or flight response, whether because of a major event or the day to day grind, will take its toll, if you don’t learn ways to chill yourself out. According to the American Psychological Association, people who have acute stress have developed a whole range of problems, ranging from stomach aches, headaches, depression, and even cardiovascular disease. This monster can disrupt your sleep, affect your health, and if you are outwardly irritable, can leave you off a text chain when your crew is making brunch plans.
There are ways to combat stress and protect yourself from long-term effects. Deep breathing, Meditating, or taking the time for some deep breathing. Even breathing in some essential oils, like lavender or peppermint can help to calm the mind. Taking a walk when things get particularly heated or taking a yoga class can reset your baseline. Or taking a walk when feeling overwhelmed is another way to stave off anxiety.
If you are feeling down and out, consider lying down – on the massage table. According to Prevention, a study done at Cedars Sinai found that a massage caused white blood cells to increase while decreasing inflammation, allergies, asthma, and stress hormones. Not mentioned in the study but another known fact is that the massage will also feel amazing. So reduce your stress and the risk of losing your mind in a fit of road rage while boosting your immunity.