Healthy Lifestyles

Healthy Lifestyles begin with good nutrition and physical fitness.

Busy schedules make it hard to find time to take care of ourselves by eating healthy and exercising daily. Between work and families it may seem as though maintaining a healthy lifestyle is easier said than done.

Here are some tips that can help you kickoff to better health:

Kickoff To Better Health Tip 1: Breakfast Matters

Research shows that breakfast-eaters consume fewer calories at lunch and dinner and are less likely to snack compulsively throughout the day. Your food choices for breakfast also make a difference. A study found that people who kicked off the day with eggs or pastries ate more saturated fat throughout the day than people who had cereal and fruit for breakfast.

A breakfast that's high in fiber and carbohydrates but low in fat gets your metabolism moving faster. Breakfast skippers burn fewer calories.
A good breakfast on the go can be a banana or a bag of dry cereal such as oat squares (oats lower "bad" LDL cholesterol levels).
Mix berries into plain yogurt for a calcium and antioxidant boost.
Thinking of an energy bar; read the label carefully and pick the one with the least calories and saturated fat.

Kickoff To Better Health Tip 2: Eat Healthy Snacks

Snacking isn't a bad habit if you keep in mind how many calories you're actually eating. Eating frequently instead of waiting until you're body is famished might help you avoid overeating. It also keeps blood sugar levels normal and brain chemistry in balance.

Try snacking on carrots, celery sticks, cherry tomatoes, peppers, strawberries or blueberries instead of chips or cookies.
Waiting for dinner to get ready – have access to some sliced fruit or vegetables to hold you over.
Snack only when you're hungry.
Keep a food and exercise diary and helps you to stay on track and stay honest with yourself. Once you see what you’re eating you think twice about the choices you make.

Kickoff To Better Health Tip 3: Small Changes Can Make A Big Difference

Make small changes by making better choices. Choose low fat products. Switching to 1 percent or skim milk from 2 percent slashes the fat by at least half. Eat your fruit instead of drinking it. An orange has 90 calories and an 8-ounce glass of orange juice has 110 calories.

Hold the bacon and cheese from your next sandwich.
Condiments--use mustard to add flavor and save calories and fat, in place of ketchup and mayo.
An English muffin is usually half the calories of an average bagel.
Drink water instead of sugary drinks.

Kickoff To Better Health Tip 4: Portion Control -- Watch Your Sizes

Here are some portion sizes tips to keep in mind:

A serving of meat is about the size of a deck of cards or your palm.
Be sure to read the food label. Many snacks are sold as single servings but actually provide two servings or more.
Substitute one or two "first course" dishes for the main; you'll get a variety of tastes without huge portions.
Eat slowly; it takes 20 minutes for your brain to know your stomach is full.
Drink lots of water – it will make you feel full.
When dining out try splitting an entrée with a family member or friend.
Don't feel as though you have to clean your plate.

Kickoff To Better Health Tip 5: Get Moving - Every Step You Take Counts

Physical activity doesn’t mean you have to live in the gym. Get moving by parking your car further away from the entrance, take the stairs instead of the elevator, or simply take a walk.

Staying fit, experts say you need to take 10,000 steps a day. Use a pedometer (a palm-sized gadget that clips to your waistband and measures the number of steps you take ) to keep count.
Balance on one foot while brushing your teeth. Balance on the other foot while combing your hair.
Take your dog for a walk every day. It’s good for both of you.

Kickoff To Better Health Tip 6: Treat Yourself

Remember anything in moderation. Take one day a week and treat yourself to your favorite food. Just remember those extra calories need to be burned. Extend you daily walk – instead of 1 mile walk 2 miles.
Treat yourself to a massage.
Try meditating or yoga.
Take care of yourself as often as you can.