Who Else Wants a Simpler Way to Stay Healthy?

You would have to have considerable knowledge of science and math to calculate your VO2max when working out, and figure out how much to consume of each individual nutrient when you’re eating breakfast.

Then, there are the fitness studies that produce conflicting headlines every other week.

Wouldn’t it be nice if staying healthy could be easier?

It turns out that many positive habits are simple. They also produce dramatic results when you sustain them over time and use them to reinforce each other.

Focus on small changes you can integrate into your daily routine. Start with this checklist for what to eat, how to work out, and other easy tips.

Simple Diet Advice:

1. Eat whole foods. Decoding information about specific vitamins and minerals is complicated. Enjoy a balanced diet without the fuss by thinking in terms of food groups instead. Fill your plate with fruits and vegetables along with healthy fats and lean proteins.

2. Avoid processed products. Most of the sugar and salt in your diet comes from processed foods. Eating less chips and cold cuts will make a big difference.

3. Limit portions. Designating forbidden foods can backfire and make you crave a treat. You can usually eat just about anything if you keep the servings small.

4. Drink water. Stay hydrated with plain water instead of regular or diet soda. Sugary drinks can be a major source of hidden calories, and even diet beverages can make you want to eat more sweets.

Simple Exercise Advice:

1. Take a walk. If you’ve been sedentary for a while, start out with walking. It’s great exercise for anyone because it’s free, convenient, and has many health benefits.

2. Vary your workouts. Find different activities you enjoy so your workouts will be more interesting, and you’ll be challenging your body in new ways. Alternate between playing tennis and doing yoga.

3. Work on balance. Many adults skip balance training while they’re running and lifting weights. Developing your equilibrium strengthens your core and protects you from falls.

4. Track your progress. You might find that counting your steps or measuring your pulse helps you to stay motivated. Experiment with electronic fitness devices or pick up an old-fashioned journal.

5. Move more. Stay active in between workouts. Vacuum the stairs and stand up when you’re making phone calls.

Other Simple Health Advice:

1. Manage stress. Stress contributes to chronic inflammation and many health issues. Relax by listening to instrumental music or talking with your friends when you face a challenging situation.

2. Sleep well. Go to bed and rise on the same schedule, even on weekends and holidays. Practice bedtime rituals that make you sleepy, like rereading a classic novel or drinking a cup of chamomile tea.

3. Check your posture. Proper alignment gives you more energy and reduces stress on your spine and joints. When you’re sitting, ensure your weight is on the center of your sit bones. When you’re sitting or standing, lift your chest, and lower your shoulders.

4. Wash your hands. Your parents and teachers were correct when they kept reminding you to wash your hands. Plain soap and running water does an adequate job, especially if you take at least 20 seconds to be thorough about it, including scrubbing under your fingernails.

5. Be mindful. Mindfulness is a philosophy you can apply to any aspect of your life, from your diet to your relationships. Live in the present moment and let go of judgements and expectations.

Making modest and gradual shifts will put you on the road to greater health and wellbeing.

Each time you make a positive decision about eating and exercising, you’re building a lifestyle that will keep you fit and strong.

Learn more about your health online when you read the rest of our information here about: Mindful Eating for Nutrition guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over a decade and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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Which Obstacle to Change is Holding You Back?

Change occurs naturally, but it can be difficult to keep it flowing in the direction you want. According to some estimates, 80% of New Year resolutions fail. When it comes to losing weight, more than 95% of dieters regain the weight they lost within three years.

Even if you sincerely want to make positive changes in your life, success may elude you. Maybe you’re sabotaging yourself without realizing it. Maybe you’re skipping essential steps that would make your efforts pay off.

Find out what is holding you back from living the life you want. Take a look at three common obstacles to personal change and learn how to overcome them.

Living With Uncertainty

Clinging to what’s familiar can give you a sense of security. However, staying in your comfort zone may mean missing out on a more meaningful life.

1. Let go of judgements. Stop rushing to categorize people or events. Slow down and open up your mind to other viewpoints.

2. Clarify your vision. When you know what you’re trying to accomplish, it’s easier to make specific pans. Reflect on your goals and write them down.

3. Focus on gains. When you’re taking on a challenge, imagine the rewards as well as the possible pitfalls. Motivate yourself by thinking positive. Even if the outcomes aren’t what you had in mind, you can learn from the experience.

4. Start small. Begin with modest changes. Each victory will boost your confidence and abilities.

Gathering Resources

There are many simple and free things you can do to take care of yourself. On the other hand, you may have some goals that will require time, money, and other resources. Learn how to build your capacity.

1. Set priorities. Trying to change too many things at once can be overwhelming. PIck one or two top concerns and focus your efforts there.

2. Get organized. You can accomplish more when you have a system. Clear away mental and physical clutter. Invent routines that will save you time and money.

3. Revise your budget. Look for ways to cut spending and increase your income. Bring your lunch to work instead of eating at sandwich shops. Turn your hobby into a side income.

4. Seek information. Maybe you need additional knowledge and skills to make the changes you have in mind. Sign up for training at work or take a course online.

5. Ask for support. Having a strong network makes you more resilient. Ask your family and friends for the assistance you need.

Transforming Habits

Habits are powerful. Unless you examine your actions, you may wind up reacting to situations automatically instead of choosing the options that will make you happier and more productive.

1. Identify triggers. Maybe you’re trying to quit smoking, but you reach for a cigarette as soon as you pour your morning coffee. Figure out the triggers that distract you from your positive intentions.

2. Develop substitutions. Once you know the situations where you’re likely to lapse, you can craft alternative responses. Keep your hands busy with needlework or a video game instead of smoking a cigarette.

3. Practice mindfulness. Research shows that it often takes a couple of months for new habits to solidify. Plus, being consistent during the first few days of starting a new practice will increase your chances of success. Remind yourself that being patient and vigilant now will benefit you.

It’s important to embrace change if you want to grow.

Once you understand what’s holding you back, you can come up with strategies that will help you reach your personal and professional goals.