Drink 8 glasses of water and carry a bottle of water with you all the time
Start a food diary and track how much you are actually eating (with 2/3 of the Americans being overweight or obese overeating is a real problem today). The general guidelines are 1600 calories for women and 2200 for men (active people would obviously need more)
Substitute fresh and dried fruits and berries for candies and granola bars
Eat fish on most days of the week. Choose fatty fish like salmon, herring and trout as often as possible
Eat only whole grain cereal. Look for at least 3 g of fiber and not more than 10g of sugar in one serving
Add walnuts to your breakfast or salad to increase your omega-3 consumption
Add sunflower seeds, almonds and hazelnuts to your meals to increase your vitamin E consumption
Eat red meat once a week or less
Choose only lean meat and poultry
Do not fry shrimp or any other shellfish. Grill, boil or bake it to reduce cholesterol
Eat fresh fruits as snacks between meals
Eat at least one apple daily
Choose fat free or low fat dairy products
Eliminate foods made with trans fats (partially hydrogenated oils)
Make every meal balanced: 40-50% carbs, 25-35% protein, 20-30% fat
Include at least 1/2 a cup of beans and other legumes in your meals daily (legumes are high in protein and fiber, but very low in fat and carbs. They will keep you full longer, lower your cholesterol levels and nourish your body with important nutrients)
Consider going semi-vegetarian completely or at least for a week every month
Ditch soft drinks
Limit your consumption of juices. Opt for freshly squeezed juices to get the most nutrients and dilute them with water to reduce calories
Have small treats every week. Choose a treat that you like the most and have it every week to keep your healthy eating enjoyable (eating a pizza or a chocolate Sundae is not a treat, it is pigging out)
Do not eat heavy meals before you go to bed. If you are hungry go for some fruit, a small bowl of whole grain cereal or yogurt
Exclude foods made with high fructose corn syrup
Eat lots of brightly colored vegetables (spinach, tomatoes, carrots, beets etc.) because they are rich in anti-oxidants, flavonoids and vitamins
If you are trying to lose weight, decrease each of your meals by 25%
Use coconut oil for cooking. Most liquid oils (like olive oil, canola oil etc.) become toxic and turn into trans fats once they are heated to 200 degrees whereas coconut oil stays stable up to 360 degrees
Use olive oil and balsamic vinegar as dressing for your salads. Forget about Ranch and Thousand Island for the sake of your heart and arteries
Drink dry red wine with fatty meals (limit it to 2 glasses for men and 1 glass for women)
Drink coffee (you can enjoy up to 3 cups of coffee daily and reduce your risks of developing type 2 diabetes, Parkinson disease and colon cancer)
Soak meat for 6 hours in a wine or beer based marinade before grilling. It will reduce the amount of carcinogens (chemicals linked to cancer) and other harmful substances for up to 88%
Eat hot and spicy stuff
Eat oatmeal in the morning
Choose cottage cheese and yogurt instead of regular cheese and sour cream when cooking
Eat dark chocolate to cope with cravings and to protect blood vessels as well as to prevent cardiovascular disease (do not go overboard though, one or two squares daily is all you need)
Eat whole wheat bread with at least 3 g of fiber in each serving
Use mustard instead of mayo on sandwiches
Follow a Mediterranean diet to decrease risks of cancer and heart disease (Mediterranean diet is rich in lean proteins, fish, fruits, vegetables, legumes, olive oil and red wine)
Eat only wild caught fish, grass-fed beef and free range chicken to ensure that you get the best nutrients without chemicals or contaminants
Go half-organic
Follow “The Less – The Better” rule when eating
Do not eat in front of the TV, a computer or while reading a newspaper
Drink loose green and black tea without sugar
Decrease your daily sodium intake
Make snacks not more than 100 calories. A 500-calorie piece of cake is not a snack, it’s a meal
Add at least one serving of fruits or vegetables at every meal (one serving is about 1/2 of a cup of sliced produce and 1 cup of leafy greens). Aim at getting 5-9 serving of fruits and vegetables daily
Drink vegetable or tomato juice instead of fruit juices
Stack your fridge with healthy products weekly to avoid last-minute carry outs, unhealthy frozen dinners and eating out
Exercise
Walk for at least 30 minutes every day
Start your day with morning exercises
Buy a pedometer and make at least 10,000 steps every day
Schedule your workouts beforehand
Have 10-15 min workouts several times throughout a day (you can do push-ups and sit-ups, go up and down the stairs, walk around the block, have a mini Yoga workout)
Get yourself a dog and go for a walk with it every day
Walk with a weighted west to burn more calories and to prevent bone loss
Add weekly Yoga sessions to relieve stress and improve you mind and body connection
Buy a jumping rope and jump as often as you can
Exercise with your kids and your partner
Add muscle strengthening workouts at least once a week
Start a physical activity log
Get at least 2 hours 30 minutes of moderate activity weekly (brisk walking, dancing, gardening, swimming) or at least 1 hour and 15 minutes of vigorous activity weekly (jogging, cardio aerobics)
Follow “The more – The better” rule with your physical activity
Sign up for a community event like a walk for a cause, 5K, triathlon etc.
Increase your physical activity by 10% weekly
Make your own motivational collage and keep it in front of you all the time
Stretch out every 1-2 hours at work
Invest in a mini home gym – buy a few dumbbells, resistance bands,a jumping rope, a medicine ball or a stability ball. This way you can squeeze in a short workout at any time
Buy exercise DVDs, find workouts on YouTube or sign up for a workout podcast and work out at home
Employ an “I think I can do” attitude to stay on track with your workouts
Create back-up plans for your workouts in case of obstacles, e.g. “If there weather is bad I’ll …”, “When I have to work late I’ll …”, “When I am tired I’ll …”
If you are a runner or a walker then buy new shoes every 300-400 miles
Find your best workout and start it today
Try new activities monthly to keep you enthusiastic about working out
Use your imagination when working out (imagine that you are climbing a mountain when you are working out on an elliptical machine or that you are competing in a marathon while running on a treadmill)
Add balance exercises to your workouts – complex movements force your mind to work harder engaging multiple parts of your brain as well as multiple muscles (try dancing, Pilates, Yoga)
Join an online community where you can track your progress and talk to people who have similar interests or goals as you do. Most popular fitness magazines have free (or almost free) personal trainer tools and online communities on their websites (menshealth.com, shape.com, runnersworld.com). Other great websites are sparkpeople.com and bodybuilding.com
Get inspired. Read blogs, websites or magazines that share exercise success stories and find your inspiration every day
Walk a few laps around the mall before you start shopping
General health
Use sunscreen all the time
Spend 15 min in the sun daily to boost the production of Vitamin D in your body
Take Vitamin D supplements in winter or if you do not spend enough time outside
Take multivitamins and mineral supplements
Go to sleep earlier and sleep longer (get your 8 hours of zzz-s daily)
Do not forget about your regular medical checkups
Keep your vaccinations up-to-date
Keep track of your health. Control your cholesterol levels, your body measurements, your food intake, exercise and just the way you feel to avoid serious problems in the future and to realize when something goes wrong. A great website to track everything is thecarrot.com
Mental and Emotional Health
Laugh every day, several times a day
Make a list of up to 100 personal pleasures and pursue one every week
In order to gain balance in life make a list of things “My life would be complete if …” and see what areas of your life you need to focus on
Make a list of the happiest moments of your life and think about one of these moments every day. This will be decrease your stress levels and make you a happier person
Keep an uncluttered to-do list. Avoid to-do lists that are longer than 9-10 tasks and update them as you go
Add mini relaxation sessions (1.5 – 2 minutes) throughout the day: close your eyes, relax, breathe slowly and deeply, imagine a peaceful and serene place
Read books every day
Play brain games as often as possible (Games for Brain, Brain Games)
Feel younger no matter what your age is – do things that are not “appropriate” for your age, hang out with younger people, be optimistic and less serious about life
Learn a new skill every week
Spend money on memorable vacations and trips rather than shopping
Try balance exercises with your eyes closed – this will improve your brain’s plasticity. Stand on one leg with your eyes closed or try Yoga poses with closed eyes
Ditch TV
Practice media detox days weekly (no TV, no cell phone, no Internet)
Become spiritual (consider prayer, religion, meditation, positive beliefs). Spirituality is linked to longevity, better health and lower stress levels as well as a general sense of well-being.
