WHAT HEALTHY HABITS?
We’ve compiled a list of healthy habits that have been shown to promote good health. The aim of this list is to give you the building blocks you need to get started with your own Healthy Habits.
Take our 12 in 12 Challenge!!
What is the "12 in 12 Challenge"? Put simply, it's a challenge to slowly incorporate our 12 Healthy Habits into your life over the course of 12 weeks, and then tell us about the changes you notice in your life. Some of our Healthy Habits are easier than others. Some of them might be more of a challenge than you might think. Each one, by itself, might seem inconsequential. But together, they are a force to be reckoned with! Come on! Take the Challenge with us and see what a difference it can make! Click here to join our Yahoo group, and let us know how you're doing! Jump in wherever you are on your 12-week plan.
- Know Today What You are Eating Tomorrow
- I’ve often heard it said “If you fail to plan, you plan to fail” and this is particularly true about meal planning. Take a few minutes at the end of your day to plan out what you’ll be eating for breakfast, lunch, and snacks during the next day. This is particularly important if you work. If it’s all packed up and ready to go when you rush out the door in the morning, that’s one less worry, and one less trip to the vending machine during the day. You’ll be amazed at how much better you feel when you’re enjoying a bowl of cut up fruit instead of a candy bar.
- Incorporate FUN Movement into Your Day
- The key word here is “fun”. If you dread your chosen exercise, choose something else. Some people prefer riding bikes, some the elliptical trainer, some walking. Try a variety of things and see what works best for you. You may find that you like to do a little bit of a lot of things. Go for it! The important thing is to keep moving.
- Eat More Fruits and Vegetables
- Somewhere along the line, we seem to have forgotten about our fruit and vegetable friends. Our meat portions have gotten larger, pushing fruits and veggies right off the plates. And sometimes it’s hard to know just how much of what to eat. The easiest way to figure it out is this: divide your plate into fourths. Your meat course should take ¼ of the plate. Your starches (breads, grains, potatoes) should take ¼ of the plate. The other 2 sections of your plate should be filled with veggies and fruits. Make big salads. Discover how much color you can add to your plate. Meal time can become quite an adventure.
- Eat Whole Grains
- Use brown, basmati, or wild rice. Use whole wheat instead of white flour. Spend some time in the bread aisle and check out all the different types of whole grain breads that are available to you.
- Keep It Natural
- Avoid foods with lots of additives and preservatives. The less processing a food item has been through, the better it is for you. Home grown is better than store bought, fresh is better than frozen, frozen is better than canned.
- Use Healthy Oils and Fats
- Olive, Canola, and Safflower are among the best. They are high in healthy fats, low in unhealthy fats. Again, read the labels. Do some research and find out what’s going to work best for your family.
- Shop Around the Edges
- All of the whole foods are around the edges of the store. The processed foods are in the aisles. Someone told me this once and I didn’t believe them at first, but it’s true. I rarely go in the aisles now, except to get very specific items.
- Don’t Shop When You’re Hungry
- If you shop when you’re hungry, you’re liable to end up with a shopping cart full of junk food you don’t need. Have a healthy snack about half an hour before you go shopping. You’ll find you won’t be nearly tempted by the bakery department or the ice cream aisle.
- Eat Mindfully
- Pay attention to what you’re eating. It is so easy, especially if we’re out with friends, to just eat whatever is in front of us. Make eye contact with your food. Pay attention to what it is. Take time to identify what it is and make a conscious decision about eating it. This takes a little getting used to, but has some great long-term benefits.
- Make Water Your Drink of Choice
- Very few of us get the proper amount of water each day, and suffer from mild dehydration. To determine how much water you need, take your body weight, divide by 2. This number, in ounces, is the minimum amount of water you need each day. It might seem overwhelming, but once you start drinking it, you’ll be amazed at how much better you feel. Getting the proper amount of water promotes joint health, helps lower your blood pressure, and helps relieve migraines and headaches. These are just a few of the benefits of proper hydration.
- Get Enough Rest
- Each of us should be getting 6 – 8 hours of sleep per night. This varies based on our individual needs and health challenges. Getting enough rest helps our bodies battle colds, flus, and other viruses that may assault us through the year. It also gives us the energy we need to get through our day-to-day routine
- Ask for Support from Friends and Family
- Tell your friends and family what you're going to be doing, explain to them how important your health is to you, and that you'd appreciate their support as you make some changes in your life.
- Tell your friends and family what you're going to be doing, explain to them how important your health is to you, and that you'd appreciate their support as you make some changes in your life.