21 Nov

Get Healthy – Just Do One Thing At A Time

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If you’ve started to notice that your health is declining and it’s time to do something about it, you’re probably wondering where to start. You know you don’t feel good, you know you’re not doing enough healthy things for yourself, but it can all be a bit overwhelming. Even if your primary goal is to drop a few pounds and just feel better… which action should you take first?

One school of thought is to take massive action. This is certainly a good thing and has helped many overcome great obstacles. Taking massive action should lead to massive results. However, when it comes to changing your health, which massive action should you take? Go and buy every vitamin in the store? Run laps around your block until your legs won’t move? Schedule appointments with a chiropractor, personal trainer, massage therapist, and psychologist?

My suggestion is to take massive action… on one thing at a time. Pick something. It doesn’t have to be anything other than something that will move you closer to a long term goal of being healthy. To me, that would mean that I’m an appropriate weight, I’m generally free of pain, I have lots of energy, and my moods are pretty consistent in a positive way.

The major categories are going to be eating better and exercise.

Eating right can start with eliminating the things that you know are bad for you that you regularly eat. Too many sodas? Trips to the vending machine? Double frappacinos with whip? Something just popped into your head and you know it’s been slowing leading to a decline in your health. Pick one and let it go.

Bring your lunch to work a couple of days per week or find something healthy that you can eat at least once per day. Start taking a decent multi-vitamin if you’re not doing so already and drink a lot more water. Just do something healthy.

Once you’ve got this habit formed and are starting to feel pretty good about your results, time to reassess and eliminate something bad and add in something good. Keep this up until you get where you want to go.

What about exercise? I have to admit, doing this regularly is not always the easiest thing for me. I say it’s about spending the time and effort, but I think it’s more about not spending the time finding something that I really enjoy doing. You don’t have to start an exercise program by planning to run a marathon (unless that helps you get motivated).

Walking 1 mile and running 1 mile burn about the same amount of calories since it takes longer to walk that same distance. Find ways to walk more, even if it just means parking your car further away from the building at work. You can do it, but you have to start somewhere and that means taking action towards your goal.

You can get healthy, really! It’s possible for those that are willing to make the effort. If your health has declined to such a degree that you need professionals to help you heal and feel better, then by all means do that too. Take massive action… just do it on one thing a time.

Dr. Philip Cordova is a chiropractor in Houston, Texas. More information about this Houston Chiropractor can be found on his website at http://www.MyHoustonChiropractor.com

Article Source: http://EzineArticles.com/?expert=Philip_V._Cordova_D.C.

19 Nov

How to Get Healthy and Silence the Inner Critic

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For many, the desire to “get healthy” is an inner critic that reminds them constantly that it is time to give some attention to their health. They think about it when they get dressed or get on the scale, wishing they had not gained the extra weight. They think about it when they are doing an activity that requires more energy and stamina, sweating bullets and thinking about how they need to exercise more. And they think about it when with their healthier friends, the ones who seem to miraculously keep the weight off despite having had three children.

If you find yourself in that category, take comfort in the knowledge that you can get healthy. It is a state of being that is achieved by making small, sustainable changes in your food and lifestyle choices. Those small steps start adding up, resulting in a significantly healthier lifestyle, one that enables you to lose weight healthily and keep it off, increase your energy and maintain your new found health.

Eat Your Greens

Adding more vegetables and fruit to your diet, especially leafy greens, is key to getting healthy. The Standard American Diet (SAD) that we grew up with, where meat occupies the prominent position on the plate at most meals, is not a healthy way to eat. Getting more plants in your diet is easy, and delicious. Start your day with a whole food plant based shake, or simply put two handfuls of baby spinach into the blender with some plant-based milk and a banana for sweetness.

For lunch, skip the meat sandwich and opt for a leafy green salad with lots of crunchy veggies, seeds and nuts for protein. Many vitamins in leafy greens are fat soluble, so use a small amount of a full-fat or reduced-fat organic dressing that is made of just natural ingredients – check the label – or make your own with olive oil, lemon juice, salt and pepper.

At dinner, reduce the meat portion to a quarter of the plate, and introduce a third vegetable. At least twice a week, cook a meatless meal that uses fiber and protein rich beans as the protein. Most recipes that call for ground beef, like enchiladas, casseroles and tacos, can be easily swapped for pinto beans, black beans and cannellini beans.

Find Enjoyable Moderate Exercise

If you are strapped for time and cannot seem to fit going to the gym into your schedule, do not worry. Getting healthy does not require a daily hour-long workout. Moderate exercise, like fast-walking, trampoline jumping, and brief workouts at home strengthens your body and increases your endurance. Studies have shown that walking just 15 minutes a day reduces stress, increases your energy, reduces your risk of disease, and makes you happier. Find some form of exercise that you enjoy, and do it regularly.

Get Support to Stay Motivated

Getting healthy is easier when you have someone helping you stay motivated and on track. Inform your family members of your desire to improve your eating habits and exercise routine. Ask them to lovingly support you by not bringing food into the home that you know you cannot resist, and invite them to accompany you on bicycle rides, walks and other activities. If you have a friend who also wants to get healthy, meet up with them at least once a week and review your goals, what you have achieved and discuss what might be blocking progress and changes that could be made. Working with a holistic health coach can also be a fun and enjoyable way to get healthy.

You can stop thinking about getting healthy and start your journey to attaining a healthy body. Make small improvements in your food choices and exercise routine each week, and before long you will notice weight loss and increased energy. Keep motivated with the help of a friend or a holistic health coach. In time you will enjoy your new way of eating and exercising, and you will no longer hear that inner voice urging you to “get healthy!” You’ll be the healthy person that you always dreamed possible.

Stephanie Leach is a Holistic Health Coach and CEO of FamiliesEatingBetter.com. Learn how to make healthy eating fun and enjoyable by claiming your free 5-day eCourse 5 Keys to Eating Better and Loving It!”

Article Source: http://EzineArticles.com/?expert=Stephanie_Leach

08 Nov

10 Tips For Healthy Weightloss

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1. Take one pound at a time.

Don’t get overwhelmed by how much weight you need to lose. Try to remember that “losing 15 pounds in two weeks” is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat.

Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight.

Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 3-4 pounds per week. One pound of weight is equivalent to 3500 calories.

2. Set Reachable Goals.

For instance, if you know you need to get more exercise, begin with a manageable goal of, say, walking 10 minutes a day that you know you can achieve. Then build your self-esteem by achieving the small goals you set yourself.

The same logic applies for losing weight.

3. Stay off the scales.

Don’t get discouraged when your progress seems to be slow according to your bathroom scales. They do not provide a true measure of what is going on with the body.

If exercise levels are adequate (5-7 days a week), you may be putting on muscle but losing fat, thus losing inches even if you are not losing pounds. It’s always a good idea to do several body measurements to have a second objective way to monitor progress.

4. Stay focused on being healthy, not thin.

Many people become more successful at long term weight loss when their motive changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body’s health rather than worrying about foods that will affect your body’s weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.

5. Fat Free?

We’ve known for some time that limiting high fat foods in the diet can be helpful with weight loss. That’s because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.

6. Drink plenty of water.

‘Drink eight glasses a day. Water is a natural appetite-suppressant. Nettle tea is a great weight-loss tea as it supports metabolism and has diuretic properties.’

7. Reward yourself.

Each time you reach a goal, such as losing 5 pounds, reward yourself with a gift or a massage.

8. Seek help if you need it.

A big key in long term weight control comes from receiving encouragement and support from others. Find a friend to lose weight with or you can check to see if groups such as Weight Watchers, or eDiets offer programs and resources in your area by clicking the links. You may also wish to check with your local hospital to see if their registered dietician conducts group weight loss programs.

9. Watch your portions.

With the advent of “supersize” meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a “plate cleaner” even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.

10. Eat your food slowly.

Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That’s because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy your food.

Tim Godfrey is the co-author of the best selling healthy diet book, Mediterranean Diet Secrets.

To see the latest healthy dieting news and learn more about the book visit: http://www.mediterraneandietsecrets.com

Article Source: http://EzineArticles.com/?expert=Tim_Godfrey

05 Nov

Find Time to Get Healthy

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With so many things in our daily schedule to complete it is sometimes near impossible to find the time to exercise or even prepare a healthy meal, so we ignore the our local gyms and opt for the takeaway as it seems just easier all round. However with a few simple changes, a healthy lifestyle can be achieved and all it takes is a little forethought.

Is it exercise or being good to yourself?

Changing your mindset about exercise can make all the difference in the world, when you view keeping fit as a chore then you are less likely to find the time to fit it into your day. However by believing exercise is just what you need to set you up for the day or to de-stress you after a stressful day at work you can see that you are actually being good to yourself. Exercise releases powerful hormones which can alleviate stress and also make you feel more confident and in control, who doesn’t want to feel good, chores will never make anyone feel good, but taking even just ten minutes to do some stretches or dancing round the living room can have an impact on your whole day.

Success is in small goals

If you view getting healthy as a huge goal, you will probably be put off after the first few weeks, but by breaking progress down into small manageable steps it is far easier to incorporate into your daily routine. Instead of sitting behind your desk at lunchtime, go for a walk. Instead of munching on high street sandwiches, make your lunch whilst preparing dinner the night before, ensuring you know exactly what is going into your lunchbox. You don’t need to think that you need to lose huge amounts of weight by a set time, however by setting a small weekly or monthly goal will be much easier to attain and you will be less likely to veer off of the path you have planned for yourself.

Have a purpose

Getting healthy in itself is a purpose however, it is a very large purpose and can encompass many things from, losing weight, to keeping up with the kid’s on the football pitch to being able to climb the stairs without getting out of breath. You need to be able to set the reason why you want to achieve overall healthiness and a great way is to set a purpose. If you want to shift your mind out of neutral or a highly stressed mind, then consider yoga, if you want to feel more toned then try weight training, if you want to feel more confident try Pilates.

Time for exercise is not really an issue it is the achievable goals you set, start off small and with each success you will feel more confident and you will be able to think of ingenious ways of putting healthiness into your life rather than trying to avoid it because it seems like a huge task. Feeling healthy and fit is the one of the greatest gifts you can give to your body, so why not treat yourself to feeling good.

June Bright is an avid health and fitness writer who takes part in many health related activities and also writes for her local gyms and health clubs.

Article Source: http://EzineArticles.com/?expert=June_Bright

02 Nov

Lose Weight and Get Healthy Over 40

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Making a decision to lose weight and get healthy when you’re over 40 can be daunting. Where do you start? What to eat and what exercise and how much? These are all questions we ask ourselves when we want to lose weight and get healthy.

Step 1. Eat well

A good diet is one of the key factors of health- you really are what you eat. The idea of overhauling what you eat can seem daunting, but you probably only need to make a few changes to supercharge your diet. Some simple changes can make all the difference.

Make sure to eat breakfast otherwise your sugar levels will drop, leaving you with cravings for unhealthy foods halfway through the morning, as your body demands quick energy. Avoid sugary cereal, instead go for sugar-free muesli or porridge. Eggs also make a good breakfast, have a couple of poached or scrambled eggs on some wholemeal bread. If you don’t have much time in the morning – a pot of natural yogurt and a banana makes a good speedy breakfast or an apple and a handful of nuts. Vary your meals, in this way you won’t get bored and tempted by junk food. Try new varieties of vegetables, experiment with new foods, tastes and textures. When eating out, always have a serving of salad or steamed vegetables and if you have a desert make it fruit-based. The most important thing to remember when you want to lose weight and get healthy is to make sure you never get too hungry, so eating small amounts every couple of hours is the key to staying slim.

Step 2. Keep active

Staying physically fit not only helps keep your weight down, but also reduces your risk of a wide range of diseases. Focus on two types of activity: Aerobic exercise, anything that gets your heart rate up is what you’re after; cycling, jogging, running, a brisk walk, dancing, swimming,whatever takes your fancy. While keeping your heart healthy with aerobic exercise, it’s important to build muscle mass, too, especially when you’re over 40. Your metabolism begins to slow with age, and building muscle will help increase the rate at which your body burns calories. Any activity that uses your own weight to help you tone up is muscle-building, including yoga and Pilates.

Step 3. Find a balance

For most women over 40, life is hectic. Taking care of a home and family, working and trying to fit everything else in, together with the fact that fluctuating hormones play havoc with mood and energy, can all get a bit too much at times. It is essential to find the right balance so if you do nothing else… walk for thirty minutes every day, you can divide this into ten-minute segments. Have a stroll in your lunch hour, park the car at the furthest point in the supermarket and get off the bus one stop earlier and you’ve done it. Take some time out, find a few minutes to sit quietly every day, even if it’s just to have a cup of herbal tea in a cafe during your lunch break. Get seven to eight hours sleep at night as this is essential if you want to lose weight and get healthy.

P.S. for a new approach to losing weight over 40 visit [http://www.thenewslimyoulifestyle.com].

Carole Isle writes articles on weight loss without dieting targeted for women over 40 based on her life experiences; Carole was a size 8 all her life till the age of 40, then she had her third child and her weight started creeping up till she was a size 14; She set out to find a way of losing all the extra weight without dieting and now at the age of 56 she is down to a size 10, to find out more visit [http://www.thenewslimyoulifestyle.com].

Article Source: http://EzineArticles.com/?expert=Carole_Isle



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