Take the Stairs
Ride Your Bike
Look up healthy recipes
Stick to your list!
Eat less, more often
Combo meals gotta go!
No fried foods!
Skip the pork and red meat
Do some comparison shopping not only when it comes to price, but also the nutritional facts! Compare Calories, Fat, Sugars, Sodium, etc. Don’t be fooled, just because something says “Fat Free” or “Sugar Free” doesn’t mean it’s good for you. To compensate, it may be loaded with other unhealthy things. Here are some recommendations: Calories per day: 2,000 – Less if you’re a woman or overweight (1,500-1,900), a little more if you’re a man or underweight (2,100-2,500) Fat per day: No more than15g if you’re overweight, 45g if you’ve got a few pounds to lose, 55g if you’re an average female, 75g if you’re an average male.
Minimize Saturated Fats and cholesterol, and stay away from and Trans Fats altogether. The other fats (Polyunsaturated and Monounsaturated) are good. Added Sugars per day (non-diabetic): Women 25g (or 6 teaspoons), Men 40g (or 9 teaspoons). Added sugars are just that, added. Sugars in fruit and pure juice or from healthy carbs are not a problem. All else is added. Just one 12-ounce can of soda can be double the amount of sugar you should have for the entire day! Salt per day: 1,500mg (1.5g) or less for adults. This is like 1/3 of a teaspoon – just a dash!
No HFCS, High Fructose Corn Syrup
Ask for dressing on the side
Skip the dip
Treat yourself on occasion
If you go cold turkey on some of your favorite foods, you may be inclined to over-do it one day when you just can’t handle it anymore. Allow yourself a pass once every week or two – but follow the rules when you cheat (if that makes sense): Don’t do it if you can’t handle it. If treating yourself will only make you want to forget about eating healthy, don’t treat yourself until you’re ready to enact some willpower.
Save the best for last! Fill up on the healthy stuff first. Have one slice of pizza after your salad, or one scoop of ice cream after eating a fruit cup, etc. Cut it in half. Instead of the whole donut, cupcake, or piece of pie, just half will satisfy you all the same. Never eat from the bag! Grab one handful, close the bag, and put it away.
Think when you drink
Coffee, plus sugar, plus creamer equals a bad way to start a healthy day. Energize your morning with some Orange Juice or Grapefruit Juice instead. Or, a cup of V8 Fusion, or even just a glass of water. You just may be surprised at how invigorating water can be. Substitute juice or water for soda throughout the day. Carry water around to remind you to stay hydrated. You’ll actually start craving water once you start drinking it more often.
Think when you drink – Part II - Dilute your juice. Mix it with Carbonated or Seltzer Water. Sometimes you just want something fizzy for fun or to help you burp. It’s a great sub for soda, and it cuts the sugar in the juice. I often add just plain water and barely notice a difference in taste. I’ve been doing this a long time, and I recently saw on Dr. Oz that you can save 13 pounds a year if you mix 50/50! www.doctoroz.com.
Think when you drink - Part III – Alcohol in moderation. Anything that causes your body to violently try and get rid of it is obviously not good for you. Plus, alcohol is quite fattening! Yet another reason to cut back (along with some of the other side effects such as nausea and vomiting, passing out, liver damage, hangovers, &/or extreme embarrassment the next morning when someone tells you about yourself). Don’t you want to remember your memories?! Stop when you start to feel good. Drinking more won’t make you feel better, it’ll do the opposite. Oh yeah, and dying in a car crash is also bad for your health. So are DUI’s, and so is getting locked up for Vehicular Manslaughter. It’s easy to plan ahead, it’s hard to come back from the dead. Never drink and drive. Some of us need not drink at all. If you need help, the smart thing to do is to get it.
Do a fast or cleanse
Take the challenge
Move your exercise equipment into your Living Room
Make exercise fun
Explore the great outdoors!
Set realistic goals and plans
* Five bonus tips *
Eat more veggies
TY CAIN and JOSEPH MYERS know it’s important to keep your spirit in shape! She wants you to sing your heart out and smile lots! He says prayer and spreading love will keep you healthy. Things like stress, anger, depression, and unforgiveness poison your heart, soul, and body. They can manifest physically. Learn to relax, let go, enjoy life, and keep your relationships healthy. When you’re happy and healthy, and you have happy, healthy relationships, life is great!