“To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.” -William Londen That is the greatest of all the tips for a healthy lifestyle.
- Have a healthy self-image.
- Keep a positive attitude.
- Breathe deeply.
- Enjoy the sunshine.
Tips to a Healthy Lifestyle
- Shop from the outside aisles of your grocery store. That is where produce, meat, and dairy are typically found. The middle aisles of the grocery store are often where you find the most processed foods.
- There are mixed reviews on coffee. Some feel it is high in antioxidants, and some studies link coffee to longevity. Coffee is probably fine in moderation.
- Drink plenty of water. Depending on age and gender, up to 60% of our adult body is composed of water, according to H.H. Mitchell, Journal of Biological Chemistry 158. On average, the brain and heart are composed of 73% water, and the skin contains 64% water.
- Eat Your Veggies. Fresh fruits and vegetables of different colors are loaded with vitamins, minerals, antioxidants and lots of fiber. Chew your calories, rather than drinking them. Your body needs solid foods for roughage. Sugary drinks lead to consuming more calories than your body needs, which may result in you becoming over-weight.
- Eat Your Protein. Meat, chicken, and fish are not the only ways to get protein. Eating rice and beans together is a complete protein. There are vegans and vegetarians who live healthy lives by eating plant proteins. Protein will make you feel full and help reduce cravings.
- Eat Fatty Fish. It is loaded with healthy omega-3 fatty acids and other various nutrients. Salmon is one such fatty fish that is loaded with high-quality protein and healthy fats.
- Nuts eaten in moderation, are a healthy way to get magnesium, vitamin E, fiber and other nutrients.
- Use extra virgin olive oil. It is loaded with powerful antioxidants that can fight inflammation.
- Avoid trans fats, which are strongly linked to inflammation and heart disease.
- Reduce the use of excess salt. Use herbs and spices to flavor your food.
- Do not over-cook your meats. (However, follow food safety recommendations for internal cooking temperatures of meat. The USDA recommends an internal cooking temperature of 160 degrees F for ground beef.)
Dietitian Anne Ammons has 6 grilling tips for safer meat cooking.
- Avoid flame flare-ups
- Marinate meat for 30 minutes before grilling
- Limit portion sizes – which will decrease cooking times
- Choose leaner cuts of meats
- Do not overcook or burn meats
- Switch to grilling fruits and vegetables
Maintain a Healthy Body Weight
Maintain a healthy body weight. Control your portion sizes.
Control Your Vices.
Don’t smoke or do drugs and only drink in moderation.
Lifting weights is good to build muscle mass and strengthen bones. Take the stairs instead of the elevator. Carry in the groceries. Bodyweight exercises are good strengthening exercises.
Get aerobic exercise. Raise your heart rate and get a slight pant while you exercise.
Get a Good Night’s Sleep
Get a good night’s sleep. Seven to eight hours is a good goal. Poor sleep habits are a large risk factor for gaining weight.
5 Great Stretching Poses to do in the Morning
After your 8 hours in bed at night, it is always good to get a good stretch in before or as you get out of bed first thing in the morning.
1-The Cat-Cow from Yoga class is a great way to wake up your spine, and oh, how good it feels. Start on your hands and knees, with your hands beneath your shoulders and your knees beneath your hips. Drop your chest as you inhale into Cow position, lifting your chin and chest.
For Cat position, exhale as you draw your belly button toward your spine and round your back, as you drop your chin toward your chest, like a cat. Do the moves slowly, then repeat 5 or 6 times.
2-I like to do the Glute Bridge. There are so many benefits to this one: a stronger back, great posture, it stretches the hamstrings and it will improve your golf game!
Start by lying on your back with knees bent and feet flat on the bed or floor. Push the heels into the bed or floor and raise the hips off the bed or floor. Squeeze the gluts and abdominals tight. Then lower your hips back down. Do as many of these as you are comfortable doing.
3-The Knee to Chest Stretch is great for working your lower back, hips, and hamstrings.
Lie on your back with both legs extended. Pull your left knee toward your chest while keeping the right leg straight and your back flat on the floor. Hold for 30 seconds and repeat with the other leg.
4-The Figure Four Stretch is great for stretching hips, glutes, lower back, and hamstrings.
Lie on your back. Cross your right foot over your left thigh and bend your left knee. Hold the back of your left leg and gently pull it toward your chest and hold. Switch sides and repeat.
5-The Yoga Cobra Pose stretches chest, lungs, shoulders, and abdomen. It is to be done from a prone position on the floor.
As a cautionary note, the Cobra Pose should not be done by those who have a back injury, carpal tunnel syndrome, headache, or in pregnancy. -Yoga Journal
A variation, I was instructed to do by my physiotherapist, was to be done standing with my back to the kitchen counter. With your hands behind you on the counter, bend backward over the sink.
Seven More Stretches by Bob and Brad
I find Bob Schrupp and Brad Heineck fun as well as informative YouTubers. Below I listed a YouTube they have made of stretches to do first thing in the morning.
7 “Must Do” Stretches in Bed- Guaranteed to Jump Start a Great Day.
By “Famous” Physical Therapists Bob Schrupp and Brad Heineck
I knew a woman, who at 99 years of age, was still fascinated by what was going on around her and still maintained an interest in life. She was adored by her family and loved by those who knew her.
As William Londen said, “To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.”
Be cheerful and maintain an interest in life, is the best of all my tips to a healthy lifestyle.
I’d love to hear from you. Who do you know that is living a healthy lifestyle? Please leave a comment below!
Disclaimer: I’m not a nutritionist, physiotherapist, or a doctor. These things I have found to be helpful in my daily life. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.