Top 15 Habits for a Healthy Lifestyle

By Stephen McKenzie Weaver

Habits can be helpful or they can be obstacles in our way. These tips can help you develop new empowering habits to achieve the Healthy Life style you deserve.

1. Look for high fibre foods that will fill you better and give your inside a workout.


2. When cooking, consider grilling or dry roasting versus frying your food.


3. Graze. Eating smaller meals more frequently helps reduce hunger as well as keeping your metabolic rate more consistently higher.


4. Begin reading food labels. Select foods that show a less than 10 grams of fat component per 100 grams - that means less than 10% of it will be fat.


5. Invest in a pocket-sized fat and fibre counter. Get familiar with what the fat content of your favourite foods is and look for lesser fat options generally.


6. Reduce your overall food intake when you are trying to lose weight. Even with good food choices, if you eat enough volume and don't use it, your body will store it as fat.


7. Develop a kitty of low fat snacks and plan to keep them at hand. It is when snacking that we often end up going for the high fat convenience nibbles.


8. Eat slowly. This is not only great for your digestion but also means you usually eat less than when you try to break records. Aim to chew each mouthful 20 or more times.


9. When you feel hungry, start by taking a few deep belly breaths and drinking a glass of fresh water. Notice if you still feel hungry. Often, our body will confuse its need for more oxygen or water with a hunger signal and if we respond each time, we may be eating more than we need.


10. Consult a dietician to establish your specific energy requirements and nutrient needs. This will take into account your activity levels and stage of life etc


11. Don't do anything you can't do for a lifetime - so avoid diets. The very notion of restriction leads us to want to break free from it. Think about balance and moderation for long term success.


12. If you have an event coming up that may have you indulging a little bit more - seek to balance it out by upping your activity levels to use up the additional energy and consider having a plan going into it, like, asking for smaller portions, or choosing vegetables instead of fattier foods, maybe skip the dessert.


13. If you fail, congratulations you are human. The big thing is ask the question, "how can I prevent this in the future?". Then act on the answer.


14. Look into the future, see yourself living a low-fat lifestyle and all the benefits that will bring. Write down what it will be like in a letter to yourself dated one year out. I know it sounds crazy but it works by convincing your sub conscious mind which in turn moves you to the desired outcome.


15. Find a professional coach who can help you develop new empowering habits. Coaches are not just for top end sports athletes.

Happy and Healthy - 8 Tips for Staying on Track Over the Holidays

The holidays can be a nightmare for anyone trying to lose weight or health conscious . It is a minefield of high-sugar , high-calorie snacks , drinks and meals. We are encouraged to eat often and eat a lot ! Since then, indulgent dinners giant coffee and special treats at the mall, it seems that the odds are against you in this season.
But wait ... You decide what goes in your body, and you have the power to stay on track . Of course, the temptation is there , but when you follow these tips, you can enjoy a bit without going too far .Why do you avoid going too far? Because you and I know how you feel when you do ... feel uncomfortable , your mood and energy deposition , weight gain , and you feel guilty. None of this is pleasant or attractive !So let's make this party is where you practice healthy habits so that you can maintain your mood and high energy so you can enjoy wisely, and actually enjoy the holidays this year and feel good about yourself .Are you interested ?Well, here's how:


A . Make a reservation of healthy food choices - hold fast and portable snacks handy so you always have something to take out of the fridge when you walk in the door hungry or throw it in your bag before leaving. Good selection of raw vegetables and hummus , Kashi brand (or other sugar) cereal bars , nuts, seeds and dried fruit, yogurt containers low in sugar or cottage cheese and peanut butter and an apple .
Two . Fill up on vegetables and lean protein - they fill you with fewer calories and maintain their stable blood sugar if you are not in mood and energy crash later . A good strategy for home , restaurants and holiday dinners is to fill half your plate with vegetables , a quarter of lean protein and the remaining quarter is for your indulgences.
Three . Drink plenty of water - even mild dehydration can make us feel tired and cranky , plus it gives you a headache and make you feel hungry . Many people eat when they are really thirsty. The dry indoor air does not help either. Make sure you drink plenty throughout the day. You know you're drunk enough if you need to urinate at least every 2 hours and is pale yellow in color.
 April. Look at the sugar! - Sugar is everywhere these days ... your latte cookies sugar cane candy brought companion work, it seems that there is more sugar in anticipation of the snow! Sugar gives your body a quick boost of energy, but you have an accident, fatigue , dizziness , irritable, and looking for that next sugar solution to make up . It's a vicious cycle ! Minimize these effects by selecting one or two sugary snacks per day , MAX !
May Something is better than nothing - additional commitments around the holidays (parties, shops, etc. ), many people end up skipping workouts or taking a break from exercising all together. Now, however, is when you need to exercise more - to manage stress , beat the blues , and to fight against all the excess food you eat . If you can not fit your regular routine (or you do not have a regular routine ), at least do something. Even 10 minutes a day can improve your health and fitness. You can even get the recommended total daily amount of 10 minutes in the morning , 10 at lunch and 10 after a work activity - just make sure it's 10 minutes of continuous activity that becomes your heart beats faster (no trade does not count! )
6 . Plan , plan, plan - make a list and check it twice. Plan ahead for success , reduces stress, and helps ensure that you are not scrambling at the last minute. Make a list of all your parties and meetings , and a list of everyone you need to get gifts for. Mark them on your calendar and review on a daily and weekly basis . Plan your meals and exercise rooms around and do the same for your shopping trips . Things go much more smoothly when you have a plan (and you 'll be less tempted to reach for another dose of sugar !)
7 . Remember the reason for the season - for me, the holidays are about connecting with family, friends and loved ones. When you keep this in mind, it is easier to let go of stress ( like trying to find the " perfect gift " or worrying whether the house is clean enough, or if the dessert seems "right." when I focus on what is important to me when I feel really happy and healthy (and less stressed! )

8. Stay present - focus on the present moment. Living in the here and now, instead of worrying about the future or living in the past. Stay in the present, using all your senses - really listen to the other person when you have a conversation, observe the colors of the lights and decorations, notice the smell of trees and cooking and really noticeable taste and the feeling that the food you eat. When you stay present and eat consciously, you will eat less food and feel satisfied.