The health and fitness news sources are constantly abuzz
with science breakthroughs, new recommendations, super foods, trendy diets and
conflicting reports about what’s “healthy” and what’s not. It can be quite a
challenge to keep it all straight! Headlines can make a lot of noise without
always providing any substantial, helpful and clear information.
Here, we sift through the latest tips and trends to
provide ten simple daily habits for a healthy lifestyle!
1. Indulge with intention – Dessert doesn’t always have to take a back-seat in the healthy eating
routine! In fact, some treats such as dark chocolate have been shown to contain
healthy antioxidants. There’s always room for indulgences, with good intention!
Satisfy a sweet tooth instead of depriving it; enjoy a few bites of your
favorite treat; save room for a post-meal sweet, allowing yourself the pleasure
of dessert in moderation.
2. Let water be simple – One thing that should be a staple in every healthy diet, every day, is
water. Pure, plain and untouched – just water. While store shelves are now
stocked with every variation we can think of – fruit flavored,
vitamin-enhanced, carbonated, etc. – it’s always safe to say that the
healthiest choice is the simple one. Whether it’s filtered or from the tap,
water is always available and always necessary to maintain hydration.
3. Embrace the fat – Gone are days where fat gets filed on the “bad” foods list, and “low-fat”
foods are considered the better option. Now we know the benefits of this once
vilified food group, and encourage including nuts, seeds, plant-based oils and
fish in your daily meals and snacks!
4. Ditch the “diet” drinks – Research has suggested that artificially sweetened zero-calorie
beverages may potentially cause weight gain and may be harmful to oral health.
Instead of quenching your thirst with added real or fake sugars, opt for water
or tea.
5. Enjoy the food process, not processed foods – Pre-packaged and/or frozen meals tend to
boast health claims and trendy diet words, yet they’re typically packed with
sodium and provide little to no quality nutrients as a whole. In terms of cost,
they’re often more expensive than making the same meal in your own
kitchen! Cooking, and enjoying the
process of preparing and creating your own meals, is much more satisfying and
often much healthier for you!
6. Sleep well, snooze often - An adequate amount of
sleep helps our body maintain all systems! When we’re lacking enough sleep
throughout the day or week(s), it can lead to increased stress, weight gain,
chronic fatigue/low energy levels, mood swings and trouble concentrating.
Unfortunately, we don’t have a “sleep bank” – we can’t stock up on sleep hours,
or make up the time on the weekends. Aim for 7-8 hours per night as part of
your healthy routine.
7. Mix and match workouts - There isn’t one magic
exercise that will keep us healthy and strong. Instead, mixing different types
of workouts will help balance muscle strength, endurance and flexibility! Add
in some elements of cardio (aerobic) exercise with strength-training and
stretching to get the most out of your weekly fitness routine.
8. Clean your choppers – Oral health is an important aspect of the big picture! Keep in mind
that the best time to brush is at least 30 minutes after a meal or snack.
Flossing at least once per day is essential for clean teeth and healthy gums,
as well.
9. Snack smart – Look closely at the ingredient lists on granola or ‘snack’ bars, and be
weary of added sugars, and things that don’t generally register as “food”.
Snacks should be an opportunity in the day to get in nutrients – upping your
fruit and vegetable intake, getting healthy fats and protein with mixed nuts,
or opting for a more whole-foods bar with short ingredient lists (ex. Larabar,
KIND bars, etc.).
10. Relax and recharge - Start and end each day with something relaxing;
minimize screen-time (television, computer, and/or cell phones) before bed and/or
immediately after waking up. Give yourself time to wind down without excess
stimulation and stress!
No comments:
Post a Comment