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Healthy Habit Changes for 2009

Healthy Habit Changes for 2009

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    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.

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    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. 

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    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. 

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    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.

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    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.

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    Last Updated on May 15, 2019

    How to Tap Into the Power of Positivity

    How to Tap Into the Power of Positivity

    As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

    “Happiness cannot come from without, it comes from within.” – Helen Keller

    When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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    Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

    We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

    But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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    So…how exactly are we to achieve that?

    It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

    1. Learn to substitute every negative thought with a positive one.

    Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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    2. See the positive side of every situation, even when you are surrounded by pure negativity.

    This one is a bit harder to put into practice, which does not mean it’s impossible.

    You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

    3. At least once a day, take a moment and think of 5 things you are grateful for.

    This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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    4. Change the mental images you allow to enter your mind.

    How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

    So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

    If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

    And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

    Featured photo credit: Kyaw Tun via unsplash.com

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