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5 Easy Changes For Better Health
Making changes for your health doesn’t have to be a dramatic event. If you make small changes every day it will add up over time and you will see results. Most people want better health, but don’t know where to begin. You may even feel overwhelmed when you have come to the realization that you’re living a pretty unhealthy life and know you have to adopt some healthy new routines.
The good news is you can change your health for the better and it doesn’t have to be a so-called life changing event. When you incorporate these 5 easy daily changes into your life over time instead of all at once, then healthy living can be easy. To give your health a boost here are some ideas you may want to choose from:
Drink more water! Our bodies are made up of about 70% water and most of us don’t get enough. Dehydration can get ugly. By adding an extra 2-3 glasses of water every day you can make the first small step towards healthier living. Drinking more water through out the day can suppress hunger, helping you shed those unwanted pounds. Also, when your body realizes it is getting enough water, it will allow you to release retained waters from your cells through digestion.
To figure out how much water you should be drinking, simply divide your weight in half and that is how many ounces you should be consuming on a daily bases. For example: If you weigh 150 pounds, drinking 75 ounces of water through out the day is best for optimum health. That’s only 7 1/2 10 ounce glasses of water. You probably already drink water with your meals, that’s 3 glasses already. Adding water is easy!
Eliminate Refined Carbohydrates
Not all carbohydrates are created equal. Refined carbs or ‘bad’ carbs such as white bread and sweets are digested quickly. This leads to a spike in your blood sugar leading to weight gain and other health problem. If there is one change you should make towards better health it is eliminating the white stuff.
Eliminating refined carbs doesn’t have to be a painful process. Starting with small changes like using lettuce wraps instead of flour tortillas and replacing spaghetti noodles with spaghetti squash can be baby steps. Don’t let yourself go too hungry. Many times if you wait too long too eat your natural instinct is to eat anything in front of you. If you still have a sweet tooth you could try having some dates which are naturally high in fiber or a small piece of dark chocolate.
Sometimes temptation is too great and you just got to have some bad carbs. If you’re trying to cut back on your carbohydrate intake, but you just have to have some carbs, then try pre-portioned sized snacks. Buying a large bag of chips may be more economical, but the smaller lunch sized bags will be kinder to your waist line.
Trans-fat is nasty stuff and should be avoided like the plague! I personally think there should be a warning label on any product containing it. Trans-fats are made by a process called hydrogenation, where hydrogen is added to vegetable oil to make it solidify. This makes foods that have it feel less greasy and have a longer shelf life. It’s profitable for food manufacturers, but not for your health.
If you want to avoid trans-fat you have to read labels. Just because a product says 0 trans-fat doesn’t mean it is trans-fat free. The FDA allows any product containing 0.5 grams per-serving to be labeled as 0 trans-fat. If you read an ingredient label and see hydrogenated or partially hydrogenated oil, then avoid it like the health destroying garbage that it is. This includes margarines too! Replace bad fats with real butter, tallow, lard or coconut oil.
Eat Your Veggies
You need to eat more fruits and vegetables, this is probably a phrase you have heard more than you can count. Although, many of us tend to focus on eating more fruit and not so much on eating our vegetables. By adding 1-2 servings of vegetables to your meals will help you cut down on calories as well as boost your intake of nutrients.
If you’re not much of a veggie lover, then you may want to try and hide your vegetables in omelets, smoothies, or juices. You can also add the vegetable fiber left over from juicing to dishes such as meat loaf. Soups are another great way to get your veggies in and because of the large liquid content it will make you feel fuller, eating less calories. A great way to get creative with vegetables is to try vegetarian recipes. You can add the veggie dishes along side your main course. Trying out a new vegetable every week brings variety. It can be fun for the whole family to take turns choosing a new vegetable to try each week.
You don’t have to buy the latest perfection is possible exercise program to be healthy. You can start with small changes like taking a few extra steps every day. Simple things like taking the stairs instead of the elevator and choosing the parking spot the farthest away from the store will help you walk a littler bit more everyday.
The best thing about walking is it’s cheap! It does not require any special equipment and doesn’t have to be exhausting. Walking isn’t just good for your body, it is also great for your mind. If you are some one who turns to food for ‘comfort’ when you are stressed, then you may want to try walking instead. Walking can be a great stress reducer, allowing you time to think or meditate. Of course, you know that walking will help you lose weight, but did you know it’s also good for controlling blood sugar levels? Walking for only 15 minutes after eating can help improve blood glucose.
Who says healthy living has to be hard? Incorporate some of these changes gradually over time and you won’t be overwhelmed! Whether you take baby steps or a giant leap, make every day a progression towards better health.