If you are planning to
start your new year with a bang, change your unhealthy eating
habits and daily lifestyle today! Instead of making promises
that cannot be fulfilled, why not begin the New Year with
healthier daily habits? Although this requires a strict control
and discipline, it will be a fruitful lifetime of good health.
Daily Habit #1
morning with a breakfast that includes fiber and protein
Breakfast is a great way to start the day;
it boosts your energy and ensures you have fewer mid-morning
cravings. People who regularly eat breakfast have a more
positive attitude and are able to concentrate better. Eating
breakfast, especially one high in dietary fiber, is great to
slave off hunger pangs and get your bowels moving. Protein
provides sustained energy and appetite control. Both of these
improve the overall quality of your diet.
Daily Habit #2
meals, aim for mid-morning and mid-afternoon snack everyday
Snacking in between your main meals can
fill in nutritional gaps and help with appetite and weight
control. Spreading calories out into frequent small meals and
snacks renders your body’s need for lesser insulin; this helps
reduce the risk of developing diabetes.
The danger in snacking is that it may add
extra calories, hence, it is important to budget your calories
for snacks. Try having healthy snacks:
If you are craving for something sweet, go
for fruits, dried raisins and dried fruits or a small bar of
dark chocolate. If you are craving for something salty, go for
nuts and whole-grain crackers
If you are craving for something crunchy,
go for high-fiber cereal, celery/cucumber sticks or popcorn
(skip the butter and caramel)
Daily Habit #3
You have to admit that this sounds a
downright boring, same of New Year resolution itself. However,
it is the key to ensure your body stays active and functions at
its best. Eating at home is a healthier option as the meal is
prepared in a healthier way. Not only eating at home is
healthier and can save yourself from excess calories and money,
it can also meet the dietary recommendations mentioned.
Daily Habit #4
That is how long you need to exercise. It
improves blood circulation and strengthens the heart. Apart from
increasing the fitness and energy levels, it will also tone your
body and allow you to sweat away the woes of the day. Exercise
does not need to be strenuous. Moderate activity such as jogging
or a brisk walk of about 20-30 minutes will recharge your
batteries for the day. Avoid polluted areas for exercise and try
to do some ‘breathing’ exercise too.
Daily Habit #5
water throughout the day
Water keeps our cells from sticking
together. Hence, it plays a role in every single vital function
of our body. Adequate water intake prevents dehydration, cleans
our body (detox) and promotes healing processes. This may also
prevent the feelings of confusion and sluggishness as well as
brain fatigue as the oxygen component of water gives us a
natural boost of energy. How much you need is based on how
active you are. A person should drink about 8-12 glasses of
water every day, averagely. Apart from plain water, you can
substitute it with other drinks in order to stay hydrated, for
example, milk and fruit juices. Soup, fruits and vegetables can
also help to meet you daily fluids.
Daily Habit #6
Aim for 7 to
9 hours of sleep every night
Sleeping is not a waste of precious time!
Meeting Mr. Sandman gives you a greater alertness and
productivity and this will also improve your mental health
indirectly. Adequate sleep is also a foundation for weight loss.
According to the Nurses’ Health Study,
women who slept less than 7 hours per night weighed more than
women who slept 7 or more hours. So, make sure you lay back and
have a good sleep every night. Also avoid food or drinks before
bed as these might keep you up.
Although health risks increase with age, no
one knows what is going to happen next. By practicing these
daily habits and other healthy behaviors, you will most likely
improve your quality of life. Now, keep your hands away
from the holiday buffet table and start planning you day!