Each month focus on a simple task that will gradually improve your quality of living. By the end of the year, you can become a new, healthier you. Read on…
January: The Beginning To A Healthier You
Healthier You – Make A Vision Board: Vision boards help you discover what it is you really want. Put a vision board up in your bedroom, bathroom, or office to provide a daily visual reminder of your dreams and goals. They are also fun and will get you fired up emotionally. Not a fan of vision boards? Try keeping a list of things you’d like to accomplish in your wallet, purse, or pocket. You can use the notes app on your phone.
Healthier You – Start A New Workout Program: Now that you’ve got the vision, it’s time to work towards your desires. Start off simple if you’ve never been in a gym before, and don’t be afraid to schedule a few training sessions with a personal trainer. They have tons of knowledge to share and will show you how to use proper form with machines and free-weights.
Healthier You – Cut Out Sugar: Fruit is good, but the processed sugar is killing you. Sugar can increase hunger, contains little to no nutritional value, and turns into fat in the liver. High consumption of sugar is linked to weight gain, diabetes, cancer, tooth decay, heart disease, and more! However, cutting this habit might be harder than you’d think because of sugar’s addictive properties. Try eating less sugar each week this month.
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Healthier You – Keep A Food Diary: Tracking your food can make you more conscious of what you’re really eating. Plus, food journals can help identify food allergies and triggers for gastrointestinal problems. It might even reduce or eliminate mindless eating. You can download apps (Calorie Counter & Food Diary or MyPlate) in the app store, or keep a pocket journal. The apps have the added bonus of calorie counting.
Healthier You – Meal Prep: Create a day to day plan and prep your food each week. It is easier to eat clean when you’ve already prepared your healthy meals. It will also help you save money and lose weight. You can try to make them 2 or 3 days in advance. If you’d rather make the meals each day, be sure you start cooking right as you’re starting to get hungry.
Healthier You – Drink More Water: Most people don’t drink enough water throughout the day. Make it your main goal to drink 6-8 cups of water each day and more if you exercise. Drinking water can help energize muscles, improve skin condition, and control excess eating. Keep a water bottle with you throughout the day.
Healthier You – Aim For 10,000 Steps (Or Four Gym Days Per Week): Walking can help combat the risks of a sedentary lifestyle and burn extra calories. It can strengthen bones and muscles, improve balance and coordination, and improve your mood. Most phones will automatically keep track of your steps, but if they don’t – consider picking up a Fitbit or a simple pedometer.
Healthier You – Fish Friday: On Fridays eat some fish. Fish includes high-quality protein, iodine, and various vitamins and minerals your body doesn’t get enough of. One of those nutrients is Omega-3. Your body isn’t able to create Omega-3 fatty acids, so they must come from diet. Fish like salmon, trout, sardines, tuna, and mackerel are all higher in fat-based nutrients (this includes vitamin D). Omega-3s can reduce inflammation and may reduce the risk of chronic diseases such as heart disease, cancer, and arthritis. While vitamin D can fight symptoms of depression, prevent age-related bone disorders, and protect against colon cancer.
Healthier You – Remove All Junk Food: Quitting junk food comes with many benefits such as weight loss, improved nutrition, and reduced health risks. The easiest way to do it is to keep it out of your house and out of your sight. Also, be wary of packaging that has health claims all over – it may be junk food in disguise.
Healthier You – Sign Up For A 5k: Register for a 5k to sharpen your focus and fitness. Start increasing your cardio by about half a mile each week. Focusing on performance can increase satisfaction with your training. Working towards an event (or a deadline) may also help you get in better shape.
Healthier You – Start Meditation Or Yoga: Yoga poses can strengthen and open tight areas like the shoulders and muscles of the upper back. Meditation can cure insomnia, help create inner peace, and increase self-awareness. One of the biggest keys to successful meditation and yoga is proper breathing. Breathing into your abdomen can lengthen and deepen your breath as you hold certain yoga poses and meditate for hours (or minutes).
Healthier You – Get More Sleep: More sleep can mean better health. A good night’s rest won’t grant you immunity from disease but can decrease the risk of heart disease, heart attacks, diabetes, and obesity. Not accustomed to going to bed early? Try dimming the inside lights as the sun goes down, or using a lavender essential oil in your room. This month you should Aim for 8-9 hours this month.