Thursday, July 02 2015
Adopt a positive attitude. If you start with I know I’m going to fail, because I always do, you will. Make a conscious effort to be positive in all things you do. Tell yourself that you will stay positive throughout the day.
Make gradual changes. Decide on what changes you would like and make one change at a time. Try to focus first on one small, seemingly inconsequential, unhealthy habit and turn it into a healthy positive habit. If you’re in the habit of eating as soon as you get home at night, instead keep walking shoes in the garage or entryway and take a quick spin around the block before going inside. If you have a can of soda at lunchtime every day, have a glass of water two days a week instead. Starting with small, painless changes helps establish the mentality that healthy change is not necessarily painful change.
Eat breakfast. Did your know that your mood is actually affected by the things that you do and eat? In order to jump start your day and prepare your mind and body for the busy day ahead, you need to have a power breakfast. Make sure that you eat something healthy. Whole grains, protein, and fruits can surely give you the nutrients that you need to do the things that you need to accomplish for the day.
Eat your vegetables. Shoot for five servings of vegetables a day — raw, steamed, or stir-fried. A diet high in vegetables is associated with a reduced risk of developing cancer of the lung, colon, breast, cervix, esophagus, stomach, bladder, pancreas and ovary. Reach for the boldest color vegetables, such as broccoli, cabbage, carrots, tomatoes, grapes and leafy greens for they are packed with many powerful phytonutrients.
Set a 5-meal ideal. What, when and how much you eat can keep both your metabolism and your energy levels steadily elevated, so you’ll have more all-day energy. Five meals will help you manage your weight, keep your cool, maintain your focus and avoid cravings.
Snack sensibly. Grab fruit instead of a chocolate bar or other junk foods. Fruits can surely wake you up in the middle of the day, whereas a bar of chocolate will just give you energy spike for a few minutes. So, you will end up feeling even more tired and sleepy.
Incorporate exercise throughout the day. Get up from your desk often to take a walk break. Take stairs when possible. Establish a before or after work exercise routine. Did you know that daily exercise has shown to reduce all of the biomarkers of aging? This includes improving eyesight, normalizing blood pressure, improving lean muscle, lowering cholesterol and improving bone density. If you want to live well and live longer, you must exercise!
Drink Plenty of Water. Your body depends on water for survival. Did you know that water makes up more than half of your body weight? Every cell, tissue and organ in your body needs water to function correctly. For example, your body uses water to maintain its temperature, remove waste and lubricate joints. Water is essential for good health. There are different recommendations for water intake each day. Most people have been told they should be drinking 6 to 8, 8-ounce glasses of water each day. This is a reasonable goal.
Get at good night’s rest. It’s important that you establish a regular sleep pattern. Strive to go to bed and wake up at the same time. And if you are have trouble going to sleep or staying asleep, trying darkening your room more and turn your clock away from you. Also, a “small” bedtime snack, such as, a whole grain cereal with nonfat milk, oatmeal or chamomile tea has shown to aid the body and mind into sleep mode.