The quest for a healthy lifestyle may differ. Our bodies, abilities, goals and potential all differ and so each individual’s path to great health will be unique. But, there are some things that are beneficial for everyone. For instance, you can eat healthier by making a few swaps, such as choosing whole grains over refined grains and eating more protein.
The trick to healthy living is making small changes, taking more steps and adding fruit to your cereal. Healthy living doesn’t have to mean “time consuming!” According to a recent study, very few adults actually meet the criteria for a healthy lifestyle.
The study, published in the Archives of Internal Medicine, showed that only 3% of American adults got a perfect score on what the authors say are the four basic criteria for healthy living. Just 13.8% met three of the criteria; 34.2% met only two criteria. Women scored slightly better than men. See how well you measure up on the researchers' four keys to healthfulness:
So What Are The Smart Ways To Get Healthier?
Stock Your Pantry With Healthy Foods
With healthy foods you will always have some healthy, go-to foods in a crunch. This may include soups, stews, vegetables, fruit, homemade juices, pie crusts, muffins, homemade pizzas, cooked or uncooked casseroles and eggs.
Eggs for example are incredibly healthy, especially if you eat them in the morning. They are rich in high quality protein and many essential nutrients that people often don’t get enough of, such as choline. When looking at studies comparing various types of calorie-matched breakfasts, eggs come out on top.
Eating eggs in the morning increases feelings of fullness. This has been shown to cause people to consume fewer calories at later meals. It can be quite helpful for weight loss, if that’s your goal. For example, one study in 50 people found that eating an egg-based breakfast reduced feelings of hunger and decreased the amount of calories consumed later in the day than a breakfast of cereal.
Store Fruits And Vegetables Appropriately
To extend their shelf life, keep fruits and vegetables appropriately. Store apples away from other fruits as it will speed up their ripening time. In general citrus fruits can be stored on the countertop for up to a week. Keep your produce in a cool dry place.
There’s a simple joy in the snap of leafy greens or the crunch of raw carrots fresh from the store. But keeping those perishables once you get them home can be a real challenge. These simple strategies can help you enjoy your fresh fruits and vegetables longer—and minimize food waste.
Tomatoes should be stored at room temperature and washed just before using. Avocados, oranges, mangoes, grapes, melons, plums, peaches, and pears can be ripened at room temperature. Store pineapple upside down for a day or two at room temperature to allow the sweetness to spread throughout the fruit.
When it comes to tender herbs such as cilantro and parsley, store them like flowers. Stand them up in a glass with 1-2 inches of water, and cover the top with a produce bag.When you store your fruits and veggies properly, it can help them last longer and save you money. Whether it’s on the countertop, or in a cool, dark and dry place, find out where to best store your fruits and veggies.
Organize Your Kitchen
Don’t waste time looking for things. Make sure they are always put away in a place that you will naturally use them. Cooking and baking pieces should be kept close to where you do food preparation. Utensils should be in the drawer nearest to the prep area as well. Make a coffee or tea station that includes mugs and filters, and place it near the water source, if possible.
Stagger items from tallest to shortest, with tallest in the back, so smaller items don't get lost. Group items like spices and condiments in bins and label them accordingly to keep them all in one place for easy organization and access while cooking. Don’t store your onions and potatoes together, as the gas from onions may cause your potatoes to spoil more quickly.
- Do you smoke?
- Are you able to maintain a healthy weight (a BMI of 18-25), or are you successfully losing weight to attain a healthy weight?
- Do you eat 3 to 5 servings of fruits and vegetables daily?
- Do you exercise 30 minutes or more, 5 times a week?
Stock Your Pantry With Healthy Foods
With healthy foods you will always have some healthy, go-to foods in a crunch. This may include soups, stews, vegetables, fruit, homemade juices, pie crusts, muffins, homemade pizzas, cooked or uncooked casseroles and eggs.
Eggs for example are incredibly healthy, especially if you eat them in the morning. They are rich in high quality protein and many essential nutrients that people often don’t get enough of, such as choline. When looking at studies comparing various types of calorie-matched breakfasts, eggs come out on top.
Eating eggs in the morning increases feelings of fullness. This has been shown to cause people to consume fewer calories at later meals. It can be quite helpful for weight loss, if that’s your goal. For example, one study in 50 people found that eating an egg-based breakfast reduced feelings of hunger and decreased the amount of calories consumed later in the day than a breakfast of cereal.
So, simply replacing your current breakfast with egg based foods may result in major benefits for your health. If you are the kind of person that succumbs to mid-afternoon snacking on junk, then replace the caffeine which makes you much more prone to cravings and bring fruit / nuts / seeds with you instead. Keep a stash of healthy snacks in the drawer at work.
Store Fruits And Vegetables Appropriately
To extend their shelf life, keep fruits and vegetables appropriately. Store apples away from other fruits as it will speed up their ripening time. In general citrus fruits can be stored on the countertop for up to a week. Keep your produce in a cool dry place.
There’s a simple joy in the snap of leafy greens or the crunch of raw carrots fresh from the store. But keeping those perishables once you get them home can be a real challenge. These simple strategies can help you enjoy your fresh fruits and vegetables longer—and minimize food waste.
Tomatoes should be stored at room temperature and washed just before using. Avocados, oranges, mangoes, grapes, melons, plums, peaches, and pears can be ripened at room temperature. Store pineapple upside down for a day or two at room temperature to allow the sweetness to spread throughout the fruit.
When it comes to tender herbs such as cilantro and parsley, store them like flowers. Stand them up in a glass with 1-2 inches of water, and cover the top with a produce bag.When you store your fruits and veggies properly, it can help them last longer and save you money. Whether it’s on the countertop, or in a cool, dark and dry place, find out where to best store your fruits and veggies.
Organize Your Kitchen
Don’t waste time looking for things. Make sure they are always put away in a place that you will naturally use them. Cooking and baking pieces should be kept close to where you do food preparation. Utensils should be in the drawer nearest to the prep area as well. Make a coffee or tea station that includes mugs and filters, and place it near the water source, if possible.
Stagger items from tallest to shortest, with tallest in the back, so smaller items don't get lost. Group items like spices and condiments in bins and label them accordingly to keep them all in one place for easy organization and access while cooking. Don’t store your onions and potatoes together, as the gas from onions may cause your potatoes to spoil more quickly.
Garlic, onions, potatoes, and squash should be kept in a well-ventilated area, cool, and dark place. Remember to smile in the kitchen and make food fun! Meals are easier and faster when everyone is happy. To keep a more organized kitchen, don’t shop without a list. Make your shopping list ahead of time. Not knowing exactly what you need makes room for impulse buying.
That’s why the best strategy is to plan ahead and write down what you need beforehand. By doing this and sticking to your list, you’ll not only buy healthier items to keep around the house, but you’ll also spend wisely.
When On A Date
You have been asked out on a date but don’t want to stop your healthy eating habits? Stick to Thai, fish restaurants or experiment with the more unusual Lebanese or Jamican. Avoid Italian, Indian and the greasy spoon should not even get a look in. Aside food, getting frisky is a great way to boost health, wellbeing and confidence.
The Easiest Way To WorkOut
After cooking and eating, working out is the next in line. So what is the easiest way to work out?Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment. It's not just for beginners, either: Even the very fit can get a good workout from walking.
Not only might you need a good nights rest after a great day but sleep is when your body rejuvenates. Too little sleep and your immunity will suffer.
When On A Date
You have been asked out on a date but don’t want to stop your healthy eating habits? Stick to Thai, fish restaurants or experiment with the more unusual Lebanese or Jamican. Avoid Italian, Indian and the greasy spoon should not even get a look in. Aside food, getting frisky is a great way to boost health, wellbeing and confidence.
The Easiest Way To WorkOut
After cooking and eating, working out is the next in line. So what is the easiest way to work out?Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment. It's not just for beginners, either: Even the very fit can get a good workout from walking.
Not only might you need a good nights rest after a great day but sleep is when your body rejuvenates. Too little sleep and your immunity will suffer.
