Healthy lifestyle

Simple Ways to Live a Healthy Lifestyle

 

You hear a lot about living a healthy lifestyle, but what does that mean? In general, a healthy person doesn't smoke, is at a healthy weight, eats healthy and exercises. Sounds simple, doesn't it?

The trick to healthy living is making small changes...taking more steps, adding fruit to your cereal, having an extra glass of water...these are just a few ways you can start living healthy without drastic changes.

Exercise

One of the biggest problems in America today is lack of activity. We know it's good for us but avoid it like the plague either because we're used to being sedentary or afraid that exercise has to be vigorous to be worth our time. The truth is, movement is movement and the more you do, the healthier you'll be. Even moderate activities like chores, gardening and walking can make a difference.

Just adding a little movement to your life can:

• Reduce the risk of heart disease, stroke and diabetes
• Improve joint stability
• Increase and improve range of movement
• Help maintain flexibility as you age
• Maintain bone mass
• Prevent osteoporosis and fractures
• Improve mood and reduce symptoms of anxiety and depression
• Enhance self esteem
• Improve memory in elderly people
• Reduce stress

So, even if you opt for small changes and a more modest weight loss, you can see the benefits are still pretty good. One study has found that just a 10% weight reduction helped obese patients reduce blood pressure, cholesterol and increase longevity.

Simple Ways to Move Your Body

You can start the process of weight loss now by adding a little more activity to your life. If you're not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.

• Turn off the TV. Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk...almost anything will be more active than sitting on the couch.
• Walk more. Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for 5 minutes before getting ready for work.
• Do some chores. Shoveling snow, working in the garden, raking leaves, sweeping the floor...these kinds of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order.
• Pace while you talk. When you're on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy.
• Be aware. Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more--getting up each hour to stretch or walk, walk the stairs at work, etc.

Learn about more ways to fit in exercise.

Eating Well

Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with weight management, it can also improve your health and quality of life as you get older. You can use the new MyPlate to determine how many calories you need and what food groups you should focus on or, if you're looking for smaller changes, you can use these tips for simple ways to change how you eat:

• Eat more fruit. Add it to your cereal, your salads or even your dinners
• Sneak in more veggies. Add them wherever you can--a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep pre-cut or canned/frozen veggies ready for quick snacks.
• Switch your salad dressing. If you eat full-fat dressing, switch to something lighter and you'll automatically eat less calories.
• Eat low-fat or fat-free dairy. Switching to skim milk or fat free yogurt is another simple way to eat less calories without having to change too much in your diet.
• Make some substitutes. Look through your cabinets or fridge and pick 3 foods you eat every day. Write down the nutritional content and, the next time you're at the store, find lower-calorie substitutes for just those 3 items.

Find more ideas for healthy foods with this Healthy Foods Grocery List.

Creating a healthy lifestyle doesn't have to mean drastic changes. In fact, drastic changes almost always lead to failure. Making small changes in how you live each day can lead to big rewards, so figure out what you can to be healthy today. 

Top 5 Healthy Drinks to Detox

 

 Guzzling down water, fresh vegetable and fruit juices is a natural way of detoxifying your body. Drink these liquids first thing in the morning and you will be kick-starting your day on a healthy note. Here are five health tonics that top our list.

A dose of H2O

According to general practitioner Dr Poonam Rathod, water completely cleanses the digestive system by eliminating toxins and food remnants stuck in the intestines. Thus, you are able to dispel all waste and have a clean stomach.

By expelling this waste, water helps you detoxify.

Fresh coconut water

Coconut water naturally detoxifies your body by cleansing your digestive tract. "It has the ability to fights germs, viruses and bacteria.

Drinking coconut water will boost your immunity. Its also hydrates your body," says Dr Rathod.

Bottle gourd juice

Bottle gourd juice is an excellent natural remedy for those who suffer from indigestion and acidity problems. "This is because of its alkaline nature. The fibre in bottle gourd also cures indigestion problems," says Dr Rathod.

Fibre is known to add bulk to your stools which makes them pass easily through the intestines.

Green tea

Green tea is a natural antioxidant. "It contains polyphenols which help in the regulation of glucose in the blood.

Polyphenols inhibit the movement of glucose into the fat cells, thus preventing them from entering the blood stream," says Dr Rathod.

• Orange juice punch

Orange juice is an excellent source of vitamin C, which is known to boost immunity. "Oranges are rich in flavnoids, an essential antioxidant that protects the human body’s immune system by acting against germs and bacteria that cause disease," says Dr Rathod.

Remember this tip: Drink these liquids before eating your breakfast to gather all the health benefits they provide.

 

10 Tips to Reduce Stress 

 

While you may not be able to solve the biggest stressors in your life, you can do something about many of the smaller stressors that "nickel and dime you to death." Here are some proven stress reducers you can implement in daily life to help:

• Get up 15 minutes earlier each morning. That gives you a little more time to eat something, run back to get something you forgot, or enjoy a cup of coffee before heading out the door. If you drive to work, a 15 or 20 minute head start may decrease some of the traffic you face, and make the commute less stressful.
• Prepare for mishaps. Make an extra copy of your house key and bury it in your neighbors' yard; make a second copy of your car key and tape it under your coworker's desk. Both may allow you to get home and inside the house if you loose your keys. If you do have to use them, pat yourself on the back for being smart.
• Don't do something if you will have to lie about it afterwards. While this may seem obvious, the nagging guilt we feel often wears us down or makes us anxious about getting caught… Sure, it may be more time consuming to fax your resume to new job sites from Kinko's, but you don't have to worry about being caught.
• Do something healthy for yourself. That could mean taking the stairs once a day instead of the elevator, picking one day a week to have a salad for lunch, or eating fresh fruit instead of a candy bar. What's the overall effect on your health? Maybe not much, but small steps lead to bigger ones, and doing something simple for your body is the best way to start.
• Write it down. There is an old Chinese proverb that goes, "The palest ink is better than the most retentive memory." All those "Seven Secrets" tips are based on writing things down. Write down goals, errands, chores, due dates for projects and library books… Instead of just a "To Do" list, keep a "Have Done" list too. Move things over to that list after having completed them. At the end of the day, review how productive you were.
• Do something special on a whim. Buy flowers for your partner unexpectedly. Sneak a small greeting card that says "I love you" into your child's lunch box. Bring donuts, bagels, or muffins to the office for others one morning. You get the picture. Someone else's smile and "Thanks" can sometimes make a bad day better.
• Be willing to forgive others. Allowing others the right to make a mistake goes a long way toward forgiving yourself for mistakes. Assume that others are doing the best they can. Mark Twain once said, "Never attribute to malice what can easily be attributed to stupidity." This goes a long way toward doing the best you can as well.
• Don't eat lunch at your desk. Get away to somewhere quiet or different if only for a 15 or 20 minute break.
• Delegate new jobs. Say no to avoid additional responsibilities. Simplify. Put your best effort into a task, and ask yourself, "Is it really that important?" before you decide to do it over. Learn to ignore others' criticism sometimes.
• Get up and stretch periodically. Twist side to side and bend front to back. Roll your head around to stretch your neck a bit. Trade shoulder rubs with a coworker. If you used to smoke, but have stopped, get up and take a break anyway when you feel the need to smoke. A quick trip to the water cooler, to a coworker's desk, or to the restroom doesn't provide the nicotine a cigarette used to, but it does give you the break and moment's respite a cigarette did.

 TIPS ON QUIET TIME

I have this ideal morning painted in my head. It sees me rising early, the kids still in bed (having slept through the night), and a cup of tea in hand as I settle at the kitchen table with my Bible, journal, and pen. For the next 30-40 minutes I would pray, receive, memorize, and commune soaking in the Living Truth.

Ah, that’d be a dream.

On a good day I’m up around 5-5:30am, my Bible waiting for me on the table, and have 20-30 minutes before the kids wake up. On a not so good day, I’ve spent 2 hours rocking the babe in the middle of the night, changed wet sheets, or stayed up late getting things done and wake up to my 3-year-old asking for his vitamins. The “perfect” quiet time dangles peacefully out of reach.

Life can moves quickly.

The Word is Life and I want to be right there. I can’t survive without Him.

All our lives are different. We’re in different seasons with different jobs, children of various ages and needs, and callings. There isn’t a one-size fits all quiet time.

We all won’t meet with the Lord the same way and that’s okay.

The important thing is we meet Him.

Tips to Have a Quiet Time in the Chaos

Reading the Word

• Plan your morning the night before and follow the old standard.
• Leave an open Bible on a place you pass frequently throughout the day (kitchen table, coffee table, or shelf) as a reminder that the Word is life.
• If you find yourself needing to refocus during the day, pick up a devotional, like Jesus Calling or My Utmost for His Highest, as a reminder of what’s important. (Be careful with gift devotionals, because more often than not they’re motivational fluff and have little gospel focus.)
• Read Psalms and Proverbs of the day at meals. For example, if it’s the 17th read Psalm 17 and Proverbs 17.
• Read the Psalms of the day throughout the day. Don Whitney, author of Spiritual Disciplines, suggests reading 5 psalms a day. You start with one psalm and add 30 to each number, so you’d read Psalm 1, 31, 61, 91, and 121. In a month you’ll have made your way through the whole book.
• Download a Bible App on your phone (YouVerison is great), so you can read your Bible while you’re in a waiting room, checkout line, holding babies late at night.
• Read a portion of Scripture as a family after a meal. Perhaps work your way through the Old Testament or Gospels.

Praying the Word

• Set a timer to go off at the top of the hour and take just a minute to pray. It’s a good, quick way to refocus, breathe, and realize our need for God every hour.
• Pray Scripture. Use the Psalms, Proverbs, or Epistles to pray for yourself, family, and others.
• Have a map with pictures of family, missionaries, or people groups as a reminder to intercede.
• If you have 10-15 mintues, try lectio divina. It’s a slow, contemplative praying of the Word.
• Follow the ACTS model: Adoration, confession, thanksgiving, and supplication.
• Pause in the morning to ask the Lord what he’d like you to focus on for the day or if there’s anything specific He wants you to accomplish.

Memorizing the Word

• Pick a few verses you want to memorize or pertain to your season of life and work on memorizing them a little each day.
• Place memory cards in places you are often. Perhaps the bathroom mirror, around the kitchen sink, by the telephone or computer, on your car’s dashboard. Make a habit of saying the verse each time you see it.
• Decorate your house with Scripture. DaySpring has a great selection of quality pieces.
• Wear it on you. This may sound a little odd, but perhaps invest in a necklace or other piece of jewelry with a meaningful verse to wear as a reminder of who God’s made you to be or what he’s done for you. I have a cuff that reminds me of who I’ve been called to be and the price that was paid.

God is not contained to a 30-minute morning quiet time. He works in our lives regardless if we can meet the stereotype. 

Healthy Diet And Lifestyle True

 

Is your present physical condition, health and or appearance, one which consistently alters or affects your decision on how you elect to participate or join other people in various activities? Are you packing around some extra weight that's beginning to distort the body you were proud of, or noticing you need to rest more frequently from exertion, losing your breath and feeling weak? If you answer yes to any of the above questions, there is true and proven information to be revealed that will allow you to regain a healthy nutritious weight loss through a non-diet diet solution.

As we go about our daily efforts pursuing those goals we have established to secure our present and future desires, how easy it is to neglect or ignore that marvelous machine that's doing the driving! Our physical bodies.

Oh we may realize it takes a little more effort to hook that top button, adding another hole in the belt, or slowing down on those steps; looking in the mirror and noticing a slight change under the chin. Folks, these aren't little distractions or inconveniences, these are great big red traffic lights our body is flashing at us.

It has taken a period of time for these changes to have progressed to their current status due primarily to lack of self control, over indulgence to our appetites and even laziness. All is not lost! There are absolutely safe healthy nutritious solutions available that will allow you to shed excess body fat in a minimal time without suffering through starvation diets.

Obtain truly easy Health Improving facts that reveal:

The right foods that lets you lose weight quickly and safely
What to look for on those food labels
What type of fats are good fats vs. bad fats
What oils are healthy
Is real butter a health hazard
Organic food, fact or fiction
The true cost of healthy eating
What supplements should you be taking
The truth about fat burning pills
How much exercising is needed
Much, much more proven health facts to improve your lifestyle

Just how serious is your health concerns? Look at all the benefits you reap with a healthy body generated through a proper nutritious lifestyle coupled with an active fitness program:

Healthier heart
Less illness
Greater strength
Longer endurance
Sounder sleep
Clearer mind
Ability to focus on specific goals
Improved sexuality
Extended life

Isn't it worth the effort to improve you and your loved ones opportunity to remain together as long as possible through a proven healthy diet solution?

Wouldn't you enjoy the relief from concern about your ability to obtain and retain a healthy vigorous long-lasting lifestyle, armed with the power of proven results? Of course you would. Regain that self confidence to enjoy all the social and private events you elect to participate in, and receive those admiring looks and whispered comments that will be directed at you.

Healthy Eating 

 

Experts agree the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, that means eating a wide variety of foods without getting too many calories or too much of any one nutrient. These 10 tips can help you follow that advice while still enjoying the foods you eat.

1. Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
   
2. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
   
3. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.
   
4. Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
   
5. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
   
6. Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
   Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.
   Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.
   If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.
   
7. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
   
8. Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
   
9. Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
   
10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

Figuring Out Fat

With so much information available about the effects of dietary fat on health, understanding the role fat plays in a well-balanced diet can be pretty confusing. To cut through the confusion, it's important to remember that fat is an essential nutrient that everyone needs to stay healthy.
Fat is a valuable energy source and carries fat-soluble vitamins needed for proper growth and development. It also contributes important taste and textural qualities that are part of enjoying food.
Too much fat, however, can increase the risk of heart disease, obesity and other health problems. When moderating fat intake, it's important to consider these points:

• Health authorities recommend Americans consume 30 percent or less of their total daily calories from fat, with 10 percent or less of those calories from saturated fat. Remember, the 30 percent refers to your total fat intake over time, not single foods or meals. Use the following chart to guide your fat intake.
  
• If you eat this Total fat Total saturated
  number of calories per day fat per day
  per day: (grams) (grams)
  
  1,600 53 or less 18 or less
  2,000 65 or less 20 or less
  2,200 73 or less 24 or less
  2,500 80 or less 25 or less
  
  
• Use the Nutrition Facts panel on the food label to help determine how much fat is in foods. Remember, it's the total fat intake over time that's important. A food high in fat can be part of a healthy diet as long as it's balanced with other lower-fat food choices.
  
• All fats are a combination of saturated, polyunsaturated and monounsaturated fatty acids. Each of these types of fats have different effects on the body, but all contain nine calories per gram.
  
• Blood cholesterol levels are influenced by family history, weight, age, smoking, physical activity and eating habits. Studies have shown that diets which are too high in certain saturated fatty acids and dietary cholesterol can raise blood cholesterol.

The Food Guide Pyramid

The Food Guide Pyramid is a practical tool to help you make food choices that are consistent with the Dietary Guidelines for Americans. Using the Pyramid enables you to eat a variety of foods daily so that you can get the nutrients you need.
To make the most of the Pyramid, you need to know what counts as a serving.

• Food Group--Serving Size
  
• Bread--1 slice bread, 1\2 bagel or English muffin, 1 ounce ready-to-eat cereal, 1\2 cup cooked cereal, rice or pasta, or 5-6 small crackers
  
• Vegetable--1 cup raw, leafy vegetables, 1\2 cup cooked or chopped raw vegetables or 3\4 cup vegetable juice
  
• Fruit--1 medium piece of fruit, 1\2 cup mixed fruit or 3\4 cup fruit juice
  
• Milk--1 cup milk or yogurt, 11\2 ounces natural cheese or 2 ounces process cheese
  
• Meat--2 - 3 ounces cooked lean meat, poultry or fish (about the size of a deck of cards)
  
• Other foods which count as 1 ounce meat: 1\2 cup cooked dry beans, 1 egg, 2 tablespoons peanut butter or 1\3 cup nuts

Happy Simple Living

 

5 Reasons Why Simple Living Will Make Your Life Happier

As we continue to take steps to simplify life here at the urban homestead, I catch myself feeling increasingly satisfied about our choices. Author Duane Elgin describes simplicity as living in a way that is “outwardly simple and inwardly rich,” and I feel like we’re beginning to glimpse what he means. Here are some examples:

1. Less Debt Equals More Peace

Paying down and paying off debt is just a great feeling. With each payment the interest expenses get smaller, which frees up more money to save or accelerate the paydown. The Bible describes debt as a millstone around your neck, and anyone who has ever been seriously in debt can no doubt relate to that analogy. Reducing debt and committing to save money puts you back in control of your finances instead of your finances controlling you, and debt-free living means a better night’s sleep and a whole lot less stress. We’re not completely debt free yet, but I can tell you that each payment we make feels mighty fine.

2. Healthy Eating is More Satisfying

Who doesn’t love good food? At our house, gradually reducing and eliminating processed foods and stocking more natural or organic ingredients has been relatively painless, and I find we’re enjoying our meals more because we’re eating fresh, healthy food. It might be my imagination, but I swear I can taste the preservatives and additives now when I eat something processed.

On the flip side, fresh wholesome food tastes great, nourishes the body with natural vitamins and minerals, and makes it easier to maintain a healthy weight. When you can find sources for local, seasonal produce it’s usually fresher than imported, and buying locally grown food supports independent producers and keeps money in communities. I never would have predicted this a few years ago, but now one of our favorite family outings is a trip to the farmers’ market to pick out fresh produce.

3. Less Stuff is Better Than More Stuff

“When we started getting rid of things, it was kind of addictive,” says Béa Johnson, whose family was profiled in Sunset magazine last month in one of my favorite articles of all time, The Zero Waste Home. “In a recession, people are inclined to keep things, but I feel the opposite. The less I have, the richer I feel. Stuff weighs you down.” Anyone who has ever cleaned out a home after a relative passed away, or despaired at the amount of Stuff in the garage can probably appreciate this statement.

I once heard an organizing expert say, “Why do people leave their $30,000 car out in the driveway because their garage is jammed with $1000 worth of Christmas ornaments and sports equipment?” We still have a long way to go and the process takes both commitment and consistency, but we are making progress in reducing stuff and clearing out clutter. Every inch of space we gain feels like breathing room, and I love it.

4. Sustainability Feels 100 Times Better Than Reckless Consumption

Making eco friendly choices just feels better all around. It begins in the morning, when I pour a cup of coffee and feel good about the fact that it’s organic, shade-grown and fair trade. I used to give the coffee mug a quick rinse with water before I filled it, because I was worried about chemical residue from the “spot-free” rinse we used. No more. We use non-toxic, biodegradable, hypo-allergenic dish soap in recyclable packaging, and it’s not only healthier for our family, I’m saving water by skipping the extra rinse. The sum of dozens of little sustainable choices — from using programmable thermostats and CFLs to using all-natural toothpaste and sleeping on organic cotton sheets — reduces our carbon imprint and creates a healthier environment for our family, and it just feels right.

5. A Simple Life Frees Up Time for the Things That Matter

According to the most recent research, having time matters more than money for most of us. I’m not claiming to have this all figured out, but I’ve noticed that setting my intention to live more fully in the moment has caused me to be more thoughtful about my priorities and how I spend my time. Art Buchwald said, “The best things in life aren’t things,” and I bet most of us would agree with that sentiment. So why is it sometimes so tempting to overspend on things like new electronics and automobiles and home furnishings, when we know deep down that those expensive choices may chain us to debt, long work hours, and less time for the things that really matter? I’m living proof of this paradox; when I worked a high pressure job I used to pine away for more time with my family, even as I spent money on status items like designer purses and luxury cars.

The good news is that a commitment to a simpler lifestyle provides a lens through which those decisions can be more carefully considered. I don’t spend my hard-earned money on Impressive Stuff any more, and the trade-off of increased time and flexibility is a gazillion times more valuable.

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