I have sieved through research and studies to identify the definitive 10 no frills, real deal tips you need to become your healthiest self yet. These steps are easy to put into action every single day.
1. Never skip breakfast
Breakfast is the most important meal of the day — it jump starts your metabolism, delivers sustained energy and can help keep cravings in check. The star players are protein and fiber. If you do not have time to scramble eggs in the morning, go for oatmeal. You will feel fuller longer because it has soluable fiber that moves through your digestive system and keeps you satisfied for hours.
2. Make it a point to eat a superfood
Your choices could include broccoli, blueberries, kale, sweet potatoes, oats and salmon. Eating plenty of fruits, vegetables, lean protein, whole grains and dairy is the surest way to consume a wide varity of important nutrients your body needs. These are the foods that make up a balanced diet, prevent disease and give you the lasting energy you are looking for.
3. Choose only healthy fats.
Unsaturated fats such as those found in olive oil, avocados, nuts ad seeds can reduce your cholesterol levels ad decrease your risk of heart disease and stroke. Studies shows that people who eat tree nuts– almonds, Brazil nuts, walnuts and pistachios – are less likely to be obese than those who don’t. Healthy fats can also make foods more filling.
4. Pay attention to nutritional label on packaged food.
Read nutrition labels to ensure that foods you choose contain some fiber and protein — to help keep you full and very little sugar and sodium. Check the ingredients and if it states partially hydrogenated oil, it means the food contains artery -clogging transfats. If you are looking for a snack, include a balance of protein, carbohydrates and fat for lasting energy.
5. Stay hydrated.
Mild dehydration can affect your mood, energy and ability to think clearly and also contribute to anxiety and tension. Aim for 8-10 glasses of water per day. When possible, choose water over sugary drinks, which pile on calories and deliver zero nutrition.
6. Increase omega-3s intake.
Increase your intake of omega-3s by eating foods such as salmon, chia seeds, tuna, lake trout and anchovies. Or take a supplement. Omega- 3s lower triglycerides and blood pressure and they may help with arthritis and depression.
7. Maximize your workouts.
Each week, block out at least three 30 minute time slots for brisk walks or other aerobic exercise and two 20 minute sessions with weights. Find an exercise that you really like. When you find something you truly enjoy, you will be more likely to do it, stick with it and experience all of the benefits that come from a more active lifestyle.
8. Get away from your chair as often as you can.
Research shows sitting for long periods of time increases your risk of diabetes, heart diesase and death. Inactivity may reduce levels of an enzyme your muscles produce called lipo protein lipase. Insufficient levels of this enzyme are associated with decreased in HDL (good) cholestrol and heart disease. When you do not move around enough your muscles are less effective at gobbling up glucose, which can put you at risk for developing type 2 diabetes.
Seek out ways to incorporate more motion into your daily life. Consider investing in a standing desk.
9. Laughter is the best medicine.
If you are overworked or feel stressed at work, listen to a funny podcast or watch funny videos on your way home. Leave your baggage at the office.
10. Get adequate sleep
Keep a consistent bedtime. People who sleep and wake around the same time every day have less body fat than those whose sleep schedules vary more widely. Go to bed earlier so you get eight hours of sleep.
**To read more on strategies and tips for powerful living and achieving your personal best, you can download the FREE ebook on How to create a life of abundance below.