Posts made in January, 2014

Healthy Habits in 2014

Posted by on Jan 13, 2014 in Health Topics | 0 comments

Healthy Habits in 2014

Instead of another doomed-to-fail resolution, what if we commit to starting healthy habits in 2014? Here are a few ideas to get you going! I think the reason that so many of our New Year’s resolutions fizzle is that they’re just too vague, and that makes it hard to actually put them into action. A resolution is really just a goal, though, right? What if this year you had a structured goal to help you incorporate healthy habits into your life? A resolutions like “eat healthy food,” for example, is kind of tricky, isn’t it? What do we mean when we say “healthy food?” Did we fail if we break down and devour a box of cookies? Are we planning to ditch those cookies from day one? An open-ended goal like this can be overwhelming, but healthy habits are made to stick. What are Healthy Habits? Healthy habits can refer to physical or emotional health. A healthy habit is one that makes you feel good and feel good about yourself. It’s a big umbrella, and I think that it encompasses a lot of what we are going for when we declare those fleeting New Year’s resolutions. Breaking unhealthy habits can also be part of starting healthy ones. Cutting back on sugar or soda are good examples of healthy habits that are really more about giving something up that’s harming your health. Unlike a resolution a habit is something that you do (or don’t do) regularly. It’s part of your routine. Brushing your teeth is a habit and so is your morning cup of coffee, and neither of those feel like chores because they’re just part of your day. The trick to making healthy habits stick is repetition, and having a plan is key. How to Start Healthy Habits Starting healthy habits isn’t easy, and I think there are some keys to effectively starting one: The goal you’re setting should be flexible. Don’t beat yourself up for setbacks. Instead, let yourself screw up sometimes and commit to getting it right the next time. Choose something specific and attainable, and have a structure in place. Don’t just say “exercise more.” Tell yourself what you’re going to do and how often, like “walking for 45 minutes on Monday, Wednesday, and Friday mornings before work.” Set short-term time limits. Monthly, weekly, and even quarterly check-ins can keep you on track. See where your healthy habits are strong and where you need to work a little harder. Maybe you’ve been great at eating more greens, but you’ve been eating a lot more cookies than is reasonable lately. You need to commit to practicing your goal on a regular basis. We form healthy habits by repeating them over and over until they’re part of our day-to-day routine. source:...

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Staying Healthy and Keeping Fit in 2014

Posted by on Jan 4, 2014 in Health Topics | 0 comments

Staying Healthy and Keeping Fit in 2014

Top five tips for staying healthy in 2014 Eat breakfast – Ensure you have a substantial breakfast which includes some protein and fat, and aim to eat it within an hour of getting up. This will help your body to maintain balanced blood sugar levels and that’s key in order to reduce your cravings. And do yourself a big favour and skip the fruit juice – it plays havoc with your blood sugar levels. Get active – Find an activity that you enjoy and actually look forward to, such as cycling, dancing, running or yoga – and do it twice a week. Current research suggests sitting for long periods can increase the risk of heart disease, weight gain and diabetes, so if you’re office based ensure you get up several times a day and take a walk. Protein – Include some with all meals and snacks: think eggs, chicken, fish, pulses, nuts and seeds, approximately the size of your palm. This will slow down the insulin response and help keep your weight stable. Get into green tea – Replace some of your tea and coffee with green tea. It is rich in polyphenols, a powerful antioxidant that will not only help to keep you healthy this winter but may also slow down the ageing process as may encourage faster metabolism. Start with two cups a day and experiment by adding fresh mint and a slice of lemon. Cut back on carbohydrates such as potatoes, rice, pasta, bread, biscuits – and ensure you load your plate up with healthy seasonal vegetables instead. Make them interesting by stir-frying, sautéing, baking in the oven, adding garlic and chilli – whatever works for you. Top five tips on getting fit in the New Year Keep a fitness journal – A workout log can help keep your exercise routine on track when you’re struggling to stay motivated. Commit yourself – There is no time like the start of a New Year. Why not write all the classes you can attend in your diary so they are viewed as actual appointments and you’re less likely to cancel. Use visualisation – If you don’t believe that you can do those final reps, you certainly won’t be able to, but by picturing yourself doing it before you try, you’ll create a mental template that can translate into success. Eating right – Food is 90% of the health and fitness battle. You can make great changes just through making small adjustments to your eating habits alone. By eating a regular mix of proteins, fats and carbohydrates you will reap the benefits of your physical training routine. Be realistic – Rome wasn’t built in a day. Unfortunately, while over-used, there is some truth in that saying. A healthy approach is to aim to improve on yesterday. By repeating this process you will start to feel like you have made great improvements over a course of weeks, months and years. source:...

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