Being healthy isn't as hard as most people think. Making subtle changes to your diet and exercise routine is all it takes. Here are ten tips for you:
- Drink at least 6 to 8 (8 ounces) glasses of water daily. More if you exercise.
- Prepare your weekly meals in advance. You can even prepare meals, freeze them, and take them out the night before. Or, order from LM Prep, our healthy meal prep service.
- Take walks after your meals. Walking just a little bit afterward will help increase your metabolism.
- Make sure to include plenty of vegetables in your diet. Steaming is preferable with no cream sauce, butter or full-fat cheese. Using salt-free substitutes and herbs can enhance the flavor without adding sodium and fat.
- Opt for lean choices of meat. When you see the word "loin" in the meat name helps to remember they are leaner choices. Examples include sirloin and tenderloin. Including skinless chicken breasts, and at least once a week include a fatty fish like salmon for the Omega-3 fatty acids.
- Include both cardio and strength training in your workouts. Incorporating strength training will help prevent both muscle and bone loss. By doing strength training first then cardio afterward, you end up burning more fat. The glycogen stores are used up first then the fat burning begins at which point you will be doing your cardio session.
- Work your core! Having a strong core will help prevent injuries, protect your inner organs, and result in good posture.
- Make sure you are getting a good night's sleep. Turning off the television, cell phone, and all lights before going to bed will help set the tone. Using a little lavender oil on the pillow cases and soles of feet can also help relax the mind and body.
- Incorporate yoga and meditation into your daily routine which creates a calming effect on the mind and body.
- When shopping, read the labels! Watch out for saturated fat, trans fat, and high fructose corn syrup. Canned and frozen foods tend to be very high in sodium, even the products marked "low sodium" can still be too high. The label will also tell you how many servings there are in the container. You must then multiply the numbers by the number of meals if you consume the entire bottle. For example, if there is 500 mg of sodium per serving and there are two servings in the package, you will be absorbing 1,000 mg of sodium. This amount is already half of what you should be taking in for the entire day.
A healthier lifestyle is relaxed if you make a few small changes to your daily routine. You don't have to spend hours at the gym to be more robust. You also don't have to starve yourself or eat foods you don't like. Being healthy doesn't require a degree, but it does require some effort.
For more information about living a healthier lifestyle, contact our Nutrition & Wellness team today!