Take three minutes in the morning for you. Before you check your handheld or turn on any other electronics, light a candle, take some deep breaths, set your intentions, check in with your body-mind. Having even a few moments of sanity first thing in the morning can change the way you relate to the rest of your day.
START Each Day Right! Then Repeat Doing Better Always. — Roger Keyserling
Keeping your weight in check is often easier said than done, but a few simple tips can help. First off, if you’re overweight, focus initially on not gaining any more weight. This by itself can improve your health. Then, when you’re ready, try to take off some extra pounds for an even greater health boost. To see where you fall on the weight range:
Integrate physical activity and movement into your life.
Eat a diet rich in fruits, vegetables, and whole grains.
Choose smaller portions and eat more slowly.
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad fats.
Buy a 100 percent RDA multivitamin that contains folate.
Keep a protein drink mix and healthy snacks at work. Blood-sugar crashes and carb cravings will become a thing of the past, and your brain will thank you for the extra amino acids.
Cut Down Your stress
It can take a toll on your health. You probably can’t avoid it altogether, but you can find ways to ease the impact. Don’t take on too much. Try to set limits with yourself and others. It’s OK to say no.
To relieve stress, try:
Talking to a friend, family member, or professional counselor
Exercises For everyone
The best advice is to keep your realistic, well thought out but adjustable, goals in focus The always with the correct positive attitude. — Roger Keyserling
Don’t have soft drinks or energy drinks while you’re exercising. Stay properly hydrated by drinking enough water during your workout (just don’t overdo things, as drinking too much water can also be dangerous).
While you might need energy drinks for long-distance running, in shorter exercise sessions in the gym, your body will burn the glucose from the soft drink first, before starting to burn body fat. Same goes for eating sweets.
Brush up on hygiene
Many people don’t know how to brush their teeth properly. Improper brushing can cause as much damage to the teeth and gums as not brushing at all. Lots of people don’t brush for long enough, don’t floss and don’t see a dentist regularly. Hold your toothbrush in the same way that would hold a pencil, and brush for at least two minutes.
This includes brushing the teeth, the junction of the teeth and gums, the tongue and the roof of the mouth. And you don’t need a fancy, angled toothbrush — just a sturdy, soft-bristled one that you replace each month.
Sunscreen can be a So-So.
Sunscreen is unlikely to stop you from being sunburned or to reduce your risk of developing skin cancer. That’s because most people don’t apply it properly, and stay in the sun too long.
The solution? Slather on sunscreen daily and reapply it often, especially if you’ve been in the water. How much? At least enough to fill a shot glass.
Visit Your Doctor
Get regular checkups. Your doctor keeps track of your medical history and can help you stay healthy. For example, if you’re at risk for osteoporosis, a condition that weakens bones, he may want you to get more calcium and vitamin D.
Your doctor may recommend screening tests to keep an eye on your health and catch conditions early when they’re easier to treat.
Mixing up some yummy healthy drinks if done correctly with exercise and diet with a good attitude can help make staying healthy much easier.
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