Advertising
Advertising

Healthy Habit Changes for 2009

Healthy Habit Changes for 2009

1104871_2008-2009_number_change

    Trying to make 2009 your healthiest year to date?   I’ve compiled for you what I believe to be some of the best health conscience habits you can easily adopt.

    Habit 1:  Drink more water.

    Sure, I know about all the news reports that say it’s possible to drink too much water.  Surprisingly, this same story is told just about every 4 years when news stations have no other “news” going on, and it always seems to stir up all sorts of awareness on the topic.  The truth is, in all my years of guiding individuals on proper nutrition, I have yet to run into one person who had an H2O disorder.  A well-hydrated body has a much easier time at shedding unwanted body fat and preserving lean muscle mass.  A healthy, active individual should be consuming .6 – .7 ounces of water per pound of body weight.

    Advertising

    Habit 2:  Eat more fiber.

    I’ll say it again.  People do not get nearly enough fiber in their diets.  Work on trying to get anywhere from 25 – 30 grams of fiber per day into your eating plan.  Fiber provides a plethora of benefits from increasing the thermic effect (calories burned from digestion) of a meal, to trapping and evacuating excess fats.

    Habit 3:  Eat every 3 hours.

    Start splitting your larger meals up into smaller, more frequent bouts of eating.  Spreading your calories throughout the day allows for an increase in metabolism and insures that none of the nutrients you are consuming go to waste.  This can be difficult for many people who maintain busy lifestyles, which is why I suggest picking one or two days a week to do all of your cooking.  At that point, Tupperware containers become your new best friend.

    Habit 4:  Eat more fruits and vegetables.

    And eat a large variety as well.  The more colors you consume the better.  They’re packed with fat-burning fiber, vitamins, and minerals.  We all know that vegetables are gold, but when it comes to fruit, it sometimes gets a bad rep.  I often get the question “but doesn’t fruit have a lot of sugar in it?”  Again, I have yet to meet the person who has a well-balanced diet who has found that fruit was the main reason they couldn’t let go of the extra body fat.  Get over it. If you’re obese fruit isn’t the culprit.  Take a long look at everything else you’re eating, and I’m positive you’ll find something a little more worthy to drop. 

    Advertising

    Habit 5:  Drink less alcohol.

    If you want a drug that will help you gain body fat as well as decrease your lean body mass, then you’ve found the right prescription.  This is true only when it’s consumed in excess, of course.  Don’t get me wrong, I love me some beer, and there are studies showing plenty of benefits from its consumption at moderate dosages.  But let’s not get carried away now.  If you tend to go overboard, and you know who you are, maybe it’s time to start keeping track of just how much you’re putting back.

    Habit 6:  Choose organic and local foods when possible.

    There is no doubt in my mind that we will start to see more and more studies come out showing the adverse effects of consuming over-processed food.  It’s only a matter of time.  Digestion is a delicate process, a process our bodies have spent hundreds of thousands of years perfecting.  In just the past few decades we have started introducing extra hormones, antibiotics, and other impurities into our foods.  Our bodies have filters that take care of these things, but let’s not put them to the test.

    Habit 7:  Reduce the amount of sugars consumed.

    At this point it should be a no brainer.  If anything good has come from the hundreds of diet books written this past decade, it’s the awareness that controlling your blood sugar is crucial to achieving optimal health.  The sweets do not have to be eliminated from your diet completely, but you should have them well under control. 

    Advertising

    Habit 8:  Stop going to the super market hungry.

    Real simple.  If you’re hungry, you’ll buy what you want, not what you need.  Our bodies are still hard-wired for survival.  Unfortunately when you stroll down the aisle at your local food supply your brain will target just about anything in your field of vision and deem it an acceptable choice of nourishment, regardless of its nutritional value. 

    Habit 9:  Take regular stand up breaks at work.

    Do it for your posture, do it for circulation, and do it for your own sanity.  Our bodies were not designed to be in a seated position all day long.  You could prevent much of life’s chronic pains if you would just take a moment to stand up and stretch your legs every 30 or 40 minutes.  Set a timer on your desktop if you have to; just get it done.

    Habit 10:  Start using the stairs instead of the elevator.

    Even park farther away from your destination so you have to walk a few extra steps in the day.  Adding a tiny bit of extra footwork can add up at the end of the year.  I know it’s not exciting or drastic, but the difference can be a few extra pounds that you don’t need hanging around your waist.

    Advertising

    Habit 11:  Balance your physical and sedentary activities.

    I’m talking about what you do with your free time.  Have you ever spent a couple of hours on the weekend watching TV, playing video games, or browsing the internet looking at cat pictures?  Try to create some balance by doing an equal amount of leisure activities on your feet.  Take a walk, shoot some hoops, and maybe take up a new physically active hobby.  Who knows, you might find something new you really like.

    Habit 12:  Keep a health journal.

    One of the most powerful ways to be successful with your health is to write it all down.  Keep track of your workouts and your nutrition.  It can be very hard to figure out where you’re going if you don’t remember where you’ve been.  You’ll be giving yourself a point of reference so you can truly see if any of the changes you make are creating a difference.  If they’re not, then at least you know that and can change your plan of action and recalibrate.   

    A lot of times we get a little too ambitious when it comes to our new year’s resolutions and try to take on more than we can handle.  This inevitably leads to failure.  Start with the small habits and work your way up the fitness ladder for a more subtle and long term experience.  Good Luck.

    More by this author

    A Shoeless Geek Your Body The Drug Dealer Genetically Challenged Your Metabolic Bank Account No Gym. No Problem

    Trending in Lifestyle

    1 8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life 2 7 Ways To Make Exercise Fun For Everyone 3 Haircare 101: Hairstyling Tricks for Both Men and Women 4 How to Conquer Your Fear of Change and Transform Your Life 5 A New Year’s Resolution Worksheet That Will Make Your Resolutions Stick

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on January 17, 2019

    8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

    8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

    In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

    Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

    Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

    Why Is It Hard to Live A Peaceful And Happy Life?

    Our Habitat Has Become Too Technological

    The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

    There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

    How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

    According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

    Too Many People Don’t Want to Unplug

    Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

    The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

    Listen carefully:

    We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

    Advertising

    The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

    Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

    8 Mindfulness Exercises to Start Practicing

    There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

    Are you ready for it? Let’s go!

    1. Pray Daily

    You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

    When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

    Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

    Pray. You won’t regret it.[5]

    2. Pay Attention to Your Inner Thoughts

    A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

    By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

    Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

    Advertising

    If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

    This article can guide you to beat negative thoughts:

    How to Stop Automatic Negative Thoughts When You’re Overwhelmed

    3. Smile Often

    Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

    Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

    Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

    The moment that you smile unconsciously, you then know that you are truly happy.

    4. Organize Your Working Desk

    A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

    When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

    Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

    Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

    Advertising

    5. Celebrate Your Friend’s Victories

    I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

    Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

    What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

    6. Listen to Your Spouse/Partner

    God put someone in your life for a reason. You might as well listen to him or her.

    I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

    I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

    7. Give Yourself a Break from Technology

    You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

    How do you do that? This is my formula:

    First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

    If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

    If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

    Advertising

    If you score more than 35, you need to take action immediately.

    Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

    8. Go Exercise

    Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

    The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

    You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

    12 Benefits of Regular Exercise You Should Know

    The Bottom Line

    It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

    It is possible to live a happy and peaceful life. It only depends on you.

    Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

    More Resources About Mindfulness

    Featured photo credit: Lesly Juarez via unsplash.com

    Reference

    Read Next