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How to Build Healthy Eating Habits and Make Them Stick

How to Build Healthy Eating Habits and Make Them Stick


    As a lifelong fitness enthusiast, I know the great importance of proper nutrition. Still being able to maintain a 30 inch waistline in my middle age, I think that I should have enough proven credibility to give you a few tips on how to build healthy eating habits and make them stick.

    Physical activity is only 50% of the overall health equation. The other 50% is nutrition. And without healthy eating habits, one will not be able to achieve good health and fitness.

    So it does depend on what you eat, and in this modern age of convenience and rushed daytime schedules, it’s easy to eat unhealthy. So here are some areas to consider that will help keep you on the right health track.

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    Educate Yourself On Food And Healthy Eating Habits

    In order to eat healthy, you have to understand which foods are actually healthy and which ones are not. Learn from reading nutrition books and websites. Maybe even consult a dietician to get you started.

    Quite often, convenient foods are laced with too much salt, sugar and other ingredients, which are not considered healthy. These ingredients can often be hidden, so it is important as part of your education to learn to read food labels while at the grocer.

    Learn what ingredients to avoid, as major components are usually listed first in the food labels. Also verify and compare fat contents since many food items — which are promoted as ‘low fat’ or ‘low calorie’ — might very well still be quite high in fat. Being educated on what is contained within various types of food will help you weed out much of the unhealthy food you otherwise might end up eating.

    Learn To Substitute Foods And Ingredients

    In the old days, healthy eating meant a diet of bland-tasting food. I still remember that veggie burger that tasted like cardboard.

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    Those days are thankfully gone as food technology has improved significantly. Many of the lower fat versions of food items (like cheese and frozen yogurt) taste just as good as their standard “full-fat” versions.

    One can also still cook great tasting food at home by simply substituting some of the ingredients. For example, use olive oil instead of butter for frying. Reduce salt by adding spices instead. Choose leaner cuts of meat and trim off visible fat before cooking. Something that I’ve done over the years is to drastically cut down on red meats at home and increase my intake of fish and poultry. By learning some great recipes with fish and poultry, I really don’t miss red meat all that much.

    One of the big areas to substitute is in snacking. Instead of candy bars or potato chips (or other junk food), try nuts or fruit. During the hot summers, I keep a supply of frozen grapes and if I feel the urge to nibble on something, I just grab one or two frozen grapes. Not only are these healthy, they are also refreshing during hot temperatures.

    Keep Related Goals In Mind

    In order to help you stick to healthy eating habits once you plan them, I find that it helps to keep related goals in mind. For example, each time I look in the mirror I make a point of looking at the condition of my abs. I want to maintain a half decent physical shape so what I see in the mirror is a constant reminder that I have to keep eating well.

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    When I see other people around my age group or even younger than me who are out of shape, I always observe that they are not eating healthy. They usually eat foods that are high in fat. Keeping observant with this helps me even more to keep away from bad eating habits since I don’t want to end up like those poor folks who have let themselves go in that department.

    Another goal that is more specific is that I want to be able to perform well on the ski slope during the winter and maintain my martial arts all year round. I can generally tie in my overall performance levels in these sports back to my diet as one of the elements required. See if there are any related activities that you want to do well that you can somehow relate back to nutrition. Then keeping this top of mind will help you steer clear of bad foods.

    After all, you don’t want to blame poor performance in your favorite activities partly on bad diet.

    Be Around Others Who Eat Healthy

    This last point is related to having others help you in your goals. Sometimes it’s hard to eat right when all of your friends, family members and co-workers eat unhealthy. So make sure that you spend time with other people who already eat well. This will help inspire you to eat healthy as well. You’re basically using teamwork to help you achieve the goal of eating healthy.

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    There’s really no magic in how to build healthy eating habits and make them stick. Good health is long term and the only way to achieve it is through all the little successes that add up when you have another healthy meal and finish another workout.

    Follow the above tips — as I do each and every day — during your meals and snack periods to ensure optimum health.

    (Photo credit: Woman Feeding Fresh Vegetables to Kids via Shutterstock)

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    Last Updated on August 13, 2018

    5 Exercises To Improve Intimacy and Create a Better Relationship

    5 Exercises To Improve Intimacy and Create a Better Relationship

    Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

    They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

    Don Juan

      1. Cardio for Stamina

      If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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      Triathlon symbol
        • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
        • Jumping rope – 5-20 minutes a day
        • Swimming – 30 minutes a day
        • Cycling – 30 minutes a day

        The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

        These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

        2. Strength-Training for Your Lower Body and Core

        The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

        Barbell squats
          • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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          Zercher squat
            • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

            Glute bridge
              • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

              Hyperextensions
                • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

                Ab wheel rollout
                  • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                  Cross body crunch
                    • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                    Incorporate these exercises into your routine 2 to 3 times a week.

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                    3. Upper-Body Strength Training

                    Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                    Plank exercise
                      • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                      Close grip pushups
                        • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                        Chin ups
                          • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                          These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                          4. Pelvic-Floor Exercises

                          You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                          5. Flexibility Moves for Legs and Hips

                          Lion stretching

                            If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                            Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                            With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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