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Take it One Day at a Time for Lifetime Health

Celebrate a Simple Healthy Lifestyle Together

Celebrate a Simple Healthy Lifestyle Together

Hi Folks,

Been traveling visiting friends.  Enjoyed a great workout in the park of hill running / walking / hiking  along with some pullups  in tree branches and some handstand pushups (my challenge exercise this month), along with relaxing Tai Chi.

Over the weekend, was chatting with some friends hadn’t seen in ages. We got to talking about the health gimicks on TV, along with how it seemed like it was easier for our grandparents to stay healthy without all those fancy confusing items.

Well, by the end of the debate – conversation we agreed on a few ideas and here they are …

Toss out the junk food. Having junk food in your house or workplace makes it too hard to stick to a healthy diet. If at all possible, toss everything out that’s sugary, fatty, greasy, salty. The best strategy is not having it around. Clean out your pantry and fridge!

Find some healthy recipes and buy the ingredients. There are thousands online. Find one or two to start with, easy ones that don’t take an hour to prepare, and go buy the ingredients today.

Cook in bulk. I find it easiest to stick to a healthy meal plan if I prepare things in advance. So cook big batches of veggie chili or soup, or tofu veggie stir fry, and put the bulk of it in containers in the fridge or freezer. I like to divide things into meal-sized containers so I just heat things up when it’s mealtime.

Stock up on healthy snacks. When you’re hungry for a snack, what will you eat? Have healthy things to munch on at home, at work, and for the road. Fresh fruits, chopped veggies, raw nuts, dried fruits are some of my favorites.

Socialize in healthier ways. Instead of going out to bars or unhealthy restaurants, get together for tea, or a game of basketball, or a walk in the park? Or find a healthy restaurant to eat at, or my personal favorite is a Tai Chi group.

Find a workout partner. Get your spouse, good friend or even a coworker to go on walks with you, or meet you at the gym or a workout class. Having someone do it with you makes it fun and so much easier, and you’re more likely to show up if you have an appointment to meet someone.

Use social media for motivation. You can use Facebook, Twitter, Google+, or your favorite online forums for motivation and accountability. Publicly announce 2-week or month-long health challenges, and have people keep you accountable. Try Fitocracy — it’s a social fitness game that can make getting fit fun.

Play outside. It’s important to go outside every day and get some fresh air and sunshine. Move around, take the kids out and play, find a friend and take a walk or throw or kick a ball around. I’m always finding a way to get outside, from gardening my herbs, Tai Chi, walking, or just sitting in the grass to read.

Find healthy options for eating out. Instead of eating at fast food or chain restaurants where everything is deep fried, can you find more local restaurants where there are some healthy options? Make a list, and go to those places when you go out.

Make water & tea your default drink. Many people drink soda or sugar coffee drinks all day. This is not necessary for a healthy or enjoyable life. Water can become your favorite drink, and (unsweetened) tea can be very healthy. I love a mindful green tea ritual once a day.

Schedule active breaks. If you’re on the computer all day, schedule short breaks every 30-60 minutes where you stretch, walk around, maybe do some squats or pushups, drink some water. Exercise doesn’t have to be just once a day.

Get your spouse on board. It’s hard to make changes if your significant other is resistant. So early on in the process (read: right now), share your thinking, share your reading materials, and ask them to help you get healthy. Don’t ever force them to change, but see if they can be on your team.

Start small — don’t overdo it. Big changes tend to be hard to sustain. Make one small change on this list, and then try another, then another. Each step along the way, you’ll get used it and it will become your new normal. No step needs to be very difficult.

Have fun exercising. Create challenges for yourself, and your friends. Find sports you like to play. Use running as a form of meditation. Exercising doesn’t need to be boring or hard — it can be one of the best parts of your day.

Drink red wine. One or two glasses of red wine can be very healthy, and can add some pleasure to your new healthy lifestyle. I’m a believer in making a healthy lifestyle one that you enjoy, so add healthy foods you love, activities you enjoy, a mindful tea ritual, and an end-of-the-day wine ritual.

Explore berries, kale, raw almonds and walnuts, avocado, flaxseeds, quinoa, tofu, tempeh. These are foods that many people don’t eat on a regular basis, and some people have never tried some of these. One by one, explore these foods, as I find them to be very healthy. Some of them take some time to acquire the taste, and others (like tofu and tempeh) just need the right seasonings — they don’t have to be bland!

Add healthy ingredients to your meals. If you don’t want to change your entire diet, start adding some healthy stuff to your usual meals. For example, if you normally eat spaghetti, try ground turkey or meatless grounds instead of beef. Add some finely-diced kale and carrots, and some flaxseeds. You can do this to many recipes.

Try new ethnic foods. Don’t look at changing your diet as a sacrifice. Think of it as a joyous adventure. Want to try going meatless a few days a week? Try some healthy dishes from India, Japan, Thailand, the Mediterranean. It can be a lot of fun, even for the whole family.

Stop smoking. OK, this isn’t the easiest strategy, but it is one of the most important.  Never think it is to late. The sooner you start, the sooner your health will improve !

Diet before exercise. One of the easiest ways to start getting healthier is to start improving your diet — it’s fairly easy to add some fruits and veggies, for example, and maybe cut back on some of the sweets. Starting exercise takes a bit more focus, and doesn’t always get results as quickly. On the flip side, if you start exercising, don’t let that be an excuse to eat whatever you want — it’s easy to negate the benefits of your morning run with a donut and sugary and fatty coffee drink. There’s nothing wrong with with a nice black cup of coffee. In fact sometimes enjoy some organic coffee with fresh herbs such as mint or cinnamon in it makes it a refreshing treat 😉

Please share your ideas ~

Enjoy living a Simple Boundryless Life folks !

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Lose fat Step by Step ~

Healthy eating and Life ... Step by Step ~

Healthy eating and Life ... Step by Step ~

Hey Folks,

Was sharing with a neighbor how it’s not necessary to take big or drastic steps to lose unwanted fat.

Just take it a step at a time.

Here’s what was shared …

  1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.

 

  1. Consume whole foods that are high in fiber while low in sugar, such as lean proteins (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and some whole grains.

 

  1. Eat low-glycemic carbohydrates such as vegetables, whole-grain products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.

 

  1. Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage. Remember though to slowly increase your fiber while drinking plenty of water to balance it.

 

  1. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.

 

  1. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs, or other Omega-3 products.  Healthy fats are great antioxidants as well as help with brain function and many other essential processes that take place in the body on a daily basis. Essential Fatty Acids also help prevent certain diseases.

 

  1. Eat 5-10 servings of fruit and vegetables a day to meet your micronutrient needs.  Vegetables also contain a good amount of fiber and help to control appetites and curb hunger.

 

  1. Consume Green Tea or Water instead of calorie-filled drinks such as soft drinks.  Green Tea has many health benefits and you should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.

 

  1. Balance your fat intake for the day.  One-third should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats.

 

  1. Consistent fat loss requires good habits. If you want to create good habits, then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks, you will form habits that become part of your daily routine and part of your life.

 

  1. Incorporate “super- healthy-foods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans.

 

  1. Keep total fat intake under 30% for the day.  This can easily be accomplished by avoiding “extra” fats such as butter, sour cream, mayonnaise… This doesn’t mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.

 

  1. EXERCISE! Yes, you can lose weight just by changing your eating habits. But very few people succeed long-term – and it takes much longer to lose fat – when they don’t exercise. So eat healthy AND enjoy exercise can be Win ~ Win folks!!

 

  1. Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant, the answer can usually be found in your food journal.

 

  1. Follow the 90% rule. If you can follow your plan 90% of the time, you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time, your chances of failing increase significantly.

So live Boundrylessly… Step by Step and remember…

Exercise CAN be fun !

Exercise CAN be fun !