Want an Exercise Routine You’ll Stick To? Ask Yourself These 11 Questions.

Every Wednesday is Tip Day, or Quiz Day, or List Day.

This Wednesday: Want an exercise routine you’ll stick to? Ask yourself these eleven questions.

When I ask people what they’d like to do for their own happiness projects, they often say something like, “Exercise more regularly.”Exercise is very important for health and mood, and everyone knows this–and yet it’s often tough for people to stick to an exercise routine.

I think that one mistake is to choose a form of exercise based on a) what your friend recommends, b) what kind of change to your body you want to see, or c) what is the fashionable form of exercise. It’s helpful to consider these factors, but in the end, we’re far more likely to stick with an exercise routine that suits our nature and our schedule. If you’re struggling to exercise regularly, this is not the place to fight your nature! If you’ve been a night person all your life, vowing to get up at 5:00 a.m. to run isn’t very realistic.

Ask yourself these questions, and when you’re done, think about what kind of exercise routine would suit you best:

1. Are you a morning person or a night person?

2. Would you like to spend more time in nature?

3. Would you like more time in solitude; or more time with friends; or more time to meet new people?

4. Are you motivated by competition?

5. Do you enjoy loud music?

6. Do you do better with some form of external accountability, or does that just annoy you?

7. Would you like to challenge yourself with exercise (whether by learning a new skill or pushing yourself physically)–or not?

8. Do you like sports and games?

9. Would you like more meditative time, or more time to watch TV, read newspapers, etc?

10. Do you have a lot of control over your time?

11. Are you sensitive to weather?

Your answers should guide your thinking about exercise. Work out with a trainer? Take a class? Be inside or outside? etc.

For instance, if you’re a morning person who craves solitude and time alone with your thoughts, but has little control over  your schedule and hates feeling accountable to anyone, you might enjoy walking in a park every morning before you leave for work.

If you’re a night person who loves music and meeting new people, and is also motivated by accountability, you might like to take a dance-based exercise class after work.

Often, people will say, “Go for a twenty minute walk at lunch? That’s nothing. I really need to get in shape.” Don’t let the perfect be the enemy of the good! The twenty minute walk you take is so much better for you than the three mile run you never do. You get the biggest health boost going from no exercise to some exercise.

Just a little tweak in a routine sometimes makes a big difference. For instance, to exercise on the weekends, I go for a long walk. Generally, I like to think while I walk, but I do a lot of walking every day, and I found myself getting bored on the long walks–and so finding excuses to skip them.

One of my Twelve Personal Commandments is to Identify the problem. What was the problem? “I’m bored during these walks, so I don’t want to go.” For the first time, I bought myself an audiobook, and for the past few weeks I’ve been listening to The Golden Compass when I walk. It makes me so happy! I haven’t missed a day’s walk since I started.

How about you? What aspects of your nature and your schedule make it easier–or harder–to stick to an exercise routine? What works for you?

http://gretchenrubin.com/happiness_project/2013/01/want-an-exercise-routine-youll-stick-to-ask-yourself-these-11-questions/

Tips On Eating Healthy: Learn How to Eat Right!

Here are my favorite tips on eating healthy! Yes, there's more to proper eating than just eating the right foods.

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Eight Healthy Eating Tips

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1. Eliminate the Really Unhealthy Foods.

Here's one of the most obvious healthy eating tips: Get the really unhealthy foods anddangerous food additives out of your life as best you can. Go through your cupboards, freezer and fridge and pull out all those foods with nasty ingredients.

If you can afford to toss them, do it (or give to someone in need - I feel guilty suggesting you pass unwholesome foods on to others, but when people need to eat, they need to eat). If you can't afford to toss or give a food away, vow that when it's gone, you'll buy a better replacement next time you grocery shop.

2. Base Your Daily Diet on Nutritious Foods.

Please check out my page on which I give you a list of healthy food. You can print out the list and take it with you to the grocery store. Also, be sure to read my healthy eating guidelines, where I talk about the difference between the "good-for-us" foods our ancestors ate compared to the "bad-for-us" foods we now eat.

3. Eat the Highest Quality Foods You Can Afford.

This is one of the most overlooked important healthy eating tips. If you can swing organic foods, do it. Do your very best to stay away from fast foods. Be as kind to yourself and your body as possible. You deserve it!

4. Learn What a Healthy Food Portion Size Is.

Eat off dishes that are sized for humans, not Big Foot (Big Foots/Big Feet?). We're so used to everything being supersized, it's hard to know what a proper-sized portion really is! My page on food portion size can help you learn to identify a healthy portion size when you see it.

5. Learn When to Eat and When To Stop.

This is one of those tips on healthy eating that everyone needs to learn. Knowing when to eat is almost as important as what you eat. Learn to recognize when you're hungry and when you're full. Rate your hunger on a scale of 1 to 10 (1 being starving and 10 being stuffed). Try to eat when you're a 3 (slightly hungry) and stop when you're a 7 (satisfied but not stuffed). That's all there is to that!

6. Learn How Often to Eat - More Often is Better!

Don't skip a meal or starve yourself - your body will go into starvation mode, your metabolism will slow down and your body will hang on to its stores of fat. Plus, you'll feel lousy. Plan to eat every 2 to 3 hours - that means about 5 or 6 SMALL meals a day. When you eat like this, your blood sugar stays steady and you never feel starving!

7. Learn How to Eat - Be Mindful and Present.

Not as crazy as it sounds! Be mindful when you eat - be present, appreciate and enjoy each bite. Create a soothing environment in which to eat.

Here's a healthy eating tip we should all heed - if at all possible, don't eat while driving or walking or watching television. Your body will process your food more efficiently when you slow down! The mind-body connection is VERY powerful. I'll talk more about this later as my website develops, I promise!

8. Do the Best You Can Each and Every Day.

Eating healthy and learning the habits of a healthy lifestyle takes time! This is a process. You won't be perfect - ever (and think how boring it would be if you were). I cook most of my own meals and most of time they're pretty darn wholesome.

But, I'm married to a barbeque nut, so when he fires up the grill, all bets of a "healthy" meal are off. When I go to parties or to dinners at friends' homes, I eat more of the more nutritious choices and less of the not-so-nutritious ones. But, I still enjoy what they have taken the time to prepare for me.

http://www.healthylifetoolkit.com/tips-on-eating-healthy.html

Warning Signs for Athletes Struggling with an Eating Disorder

Did you know that eating disorders are common among female athletes? Let’s take a look at the early warning signs that an athlete may be suffering from an eating disorder.

According to an article at eatingdisorderhope.com, “Athletes with an Eating Disorder”

“Characteristics of Eating Disorders in Athletes

There are several core features of the illness of eating disorders, which may be particularly exacerbated in the athletic arena for females.

Denial is one core feature of eating disorders and other addictive processes. The fire of denial can be fed by coaches who rely on the exceptional talent and extreme drive for success that many athletes possess to win games, titles, awards, etc.

When a female athlete is still winning or competing and ill, it may be easier to deny an active problem with food or eating.

Another character trait that has been shown by clinical research to be present in patients with eating disorders is perfectionism.

Competitive athletes rely on precision and “perfect” execution of planned movements, behaviors, training rituals in order to succeed and win.

Competitiveness itself is another trait commonly seen in individuals with eating disorders.

Finally, the psychosexual implications of being a female may also contribute to the increased prevalence and risk of disordered eating among female athletes. Most athlete role models are men (with the exception of aesthetic sports such as dance, cheerleading, synchronized swimming).

The female athlete may feel more pressure to masculine her body and become more muscular. She may also seek to avoid menstruation, with its inherent cyclical fluctuations affecting our bodies and moods, since stability, consistency, and control are important for athletic performance and success.

The triggering of such traits and their perceived importance in successful athletes are a set-up for female athletes with genetic, familial, psychosocial predispositions for eating disorders.

Early Signs of an Eating Disorder in an Athlete

• increased concern about body composition, body fat;
• increased concern about “healthy eating” and rigid behavior around food 

  (eating fat free, not eating certain food groups, eating alone or in isolation);
• social withdrawal, loss of intimacy or closeness with peers and family members;
• rapid weight loss or gain; going to the bathroom after meals;
• unmanageability in other areas of life (school, relationships, substances/intoxication);
• loss of menses or irregularity of menses.”

http://www.abcnutritionservices.com/group/warning-signs-for-athletes-struggling-with-an-eating-disorder/

6 Reasons Why Exercise Makes You Happy.

Sure, you know exercise is good for you. It keeps your weight in check, makes you stronger, and keeps you feeling youthful and staying active into old age.

But did you know that exercise can also make you a happier person? It's true.

When you work out and stay active on a regular basis, it's not just a coincidence that you feel less stressed out, less anxious, and generally happier.

Here are 6 reasons why exercise makes you happy:

1. It releases happy chemicals into your brain.

Dopamine, a chemical that plays a role in happiness, is a neurotransmitter in the brain that’s necessary for feelings of pleasure and happiness.

Many studies suggest that as we age, we’re constantly losing our stores of dopamine, which is why we need to constantly seek out experiences that release dopamine. 

The best way to increase your brain’s dopamine production? Exercise. So run, lift, jump, play — and get happy.

2. It makes you less stressed out.

Not only will working out ease stress in the short term by helping you sweat out the day's worries, regular exercise will help you become less stressed out in the long term as well.

That’s because when you exercise, you’re actually subjecting yourself to a low-level form of stress by raising your heart rate and triggering a burst of hormonal changes. When you subject yourself to the stress of exercise enough, your body will eventually get better at handling the rest of life's stressors.

And less stress equals a happier, healthier life.

3. It energizes you.

You no doubt have days when you just feel too tired to exercise, when working out is the last thing in the world you want to do.

But no matter how exhausted you are from a long day at work, taking care of your family or recovering from a busy weekend, do your best to muster up all the willpower you have and still work out, because more likely than not, you'll feel more energized after your workout than you did before it.

So the next time you force yourself to get off the couch and get into workout mode, you’ll most likely feel more energized throughout the rest of the day. And more energy equals greater happiness.

4. It boosts your confidence.

When you don't feel good about your body or how you look, it's all too easy to have low self-esteem. And that can have a negative effect on all areas of your life including your relationships, your career, and your goals and aspirations.

But when you start to exercise and see your body transform, that can quickly change. Because exercise will not only make you like how you look, it will also make you feel stronger, more independent, and more confident. There's nothing like a boost inconfidence to increase overall happiness.

5. It eases anxiety.

If you suffer from anxiety, exercise may be a simple cure.

Because recent studies on the effects of exercise show that in people suffering from anxiety, the immediate mood boost from exercise is followed by longer-term relief, similar to that offered by meditation and talk therapy.

So next time you’re feeling anxious, try a hard workout — you’ll feel happier for days on end.

6. It fights insomnia.

Trouble sleeping? Skip the sleeping pill and try exercising instead.

Staying active and exercising on a regular basis has been shown to improve sleeping problems of insomniacs and people with sleeping disorders. And not only can regular exercise significantly improve your sleep quality, it can also give you that pep that makes you want to get out of bed in the morning and do things.

And that equals greater happiness, every time.

Exercise, and be happy.

The next time you’re feeling down, stressed or anxious, get off the couch and get some exercise instead.

Because you'll not only feel more confident, energized, and calm — you’ll be a healthier and happier person for life.

http://www.mindbodygreen.com/0-10798/6-reasons-why-exercise-makes-you-happy.html

How to enjoy summer get-together without sacrificing your health

 

Use these tips to stick to healthy eating at your summer social events

"Bikini Body Starts Here"

"Swimsuit Shape Up Secrets"

We've all heard and seen the headlines by now and have probably felt the pressure to get into bikini body shape, as if that should ever be defined as one size. But we live in a society and culture where, unless you live in a box, this is what you face!

It's official, once Memorial Day weekend has passed, and we are officially in "prime time summer" our calendars fill up with social events, parties, picnics, barbecues and more. It also brings many opportunities to indulge in those "moment on the lips, forever on the hips" type treats.

If there is one thing to know about me, it's that I strongly believe life is all about livingand we should be able to enjoy these types of gatherings without the guilt. Don't worry, you can!

I have put together my tips for maintaining your sexy summer body at any social event. Armed with the insights from this list, it's easy to enjoy a healthy, social-filled summer, all while getting and maintaining that "swimsuit-ready" physique!

Tip #1: Nothing is a "forbidden" food

Don't think about doughnuts... what are you thinking about now? I know I am thinkingdoughnuts. The same applies to food, once something is perceived as "forbidden" we tend to think about it more, crave it more. The likelihood of restricting and then "losing control" and overdoing it on those "forbidden foods" is high. Moderation is key here! Rather than depriving ourselves, having some quality vs. quantity is the mindset that will keep you from all the "forbidden" food in the world. Think about the healthy choices that you make more often, and you will automatically begin to do it subconsciously. Just like you can train your body to exercise, you can train your mind.

Tip #2: The trick about "drinking when you're drinking"

and remembering to hydrate as you go often gets lost. My solution: Add sparkling water to your wine.

Yes, sparkling water allows you to keep the same great flavor, plus it makes your drink last longer and hydrates you at the same time. And if it's a cocktail you're after, be very savvy about the mixers. I recommend trying something like this Skinny Mojito.

Tip #3: Tantalizing and festive yet healthy and easy party foods

Create (easily) a beautiful spread of red, white and blue with fruit and cheese platters.

Example: white cheese cubes of your choice with red fruit of choice (watermelon chunks, strawberries or raspberries) and blueberries. Arrange in a beautiful way andvoilà!

Tip #4: Don't go hungry

We often think that we save calories by skimping on lunch, but when we go to a party hungry we almost always end up overdoing it and consuming way more than what we normally would. Instead, try grazing throughout the day on healthy foods (fruits and veggies). Eating more, smaller mini-meals throughout the day actually boosts the metabolism, but will prevent hunger pangs that usually result in poor eating choices later.

Tip #5: Plan your day in advance

When you plan in advance, the chances of maintaining that summer body will not fall short or be sabotaged. Try to make time to shop for healthier foods, so that you have them on hand. Don't forget to find time to exercise! There is always time to get in a quick workout.

Here are a few go-tos you can do anywhere in under 10 minutes:

• 4 Minutes to Fabulous Flat Abs Workout
• 7-Minute Full Body Cardio and Toning Workout
• Body Transforming Plank Circuit Workout

There may be last-minute invites to parties, and you can't always plan ahead, but if you use tips one through four you'll be on the road to maintaining that summer body and still be sociable.

Tip #6: Be the winning guest

Not sure what the snack options will be at a party? Be the winning guest in so many ways by bringing your own beautiful, festive, yet easy and healthy dish (plus, it's a great conversation starter). Try sprinkling halved bananas with a little bit of cinnamon and sugar and grill each side for two minutes. You can stock up on frozen yogurt or light whipped cream to top it off (just remember tip #1).

Now you can sit back, enjoy the festive occasion, and welcome in summer, all without feeling guilty!

Other fun recipes and ideas you might enjoy:

• 5 Food & Drink Swaps For A Fitter, Sexier Fourth-Of-July Party!
• Guilt-Free Healthy Cocktails and Snacks
• Garlic 'n' Herb Popcorn Crunch

What are your plans for summer? I love hearing from you, so leave your comments below!

http://www.sheknows.com/health-and-wellness/articles/1087054/tips-to-help-you-make-healthy-choices-at-summer-parties

6 Ways I've learned to overcome fear and anxiety over the years

Here are some steps to take if you're struggling with ongoing anxiety

I'm a published author who has struggled with fear and anxiety for over 20 years. It all started when I was young and continued during my college years at Penn State. Even today I still struggle with these mental health issues. I've spoken to many counselors over the years and have a lot of knowledge on what techniques work best in overcoming anxiety. Here are some of the ways I was able to overcome my anxiety over the years.

1. Educate yourself on a daily basis

Learn as much as you can when it comes to dealing with your fears and anxieties. The key is to learn those techniques that will help you overcome your fears and phobias. Go to your local bookstore and find a book that can help you find those techniques that work for you. In addition, talk to a professional counselor who can also help you.

2. Manage your anxious thoughts

A person should visualize a red stop sign in their mind when they encounter a fear-provoking thought. When the negative thought comes, a person should think of a red stop sign that serves as a reminder to stop focusing on that thought and to think of something else. A person can then try to think of something positive to replace the negative thought.

3. Your goal is to improve your life

Your goal is to get better. Don't waste your time arguing with your friends or relatives who are giving you a difficult time. In addition, put the time and effort in finding the ways that will help you overcome your persistent fears and stresses. Remember that this is your life so don't get frustrated and give up. There is hope for your situation.

4. Pace yourself

Instead of worrying about how you will get through the week, try to focus on today. Each day can provide us with different opportunities to learn new things and that includes learning how to deal with your problems. Do not try to do too much so that you become overwhelmed. The key is to take it one step at a time.

5. Talk to a professional

Take advantage of any assistance that is available around you. If possible, talk to a professional who can help you manage your fears, phobias and anxieties. They will be able to provide you with additional advice and insights on how to deal with your current mental health issues. By talking to a professional, a person will be helping themselves because they will become better able to deal with their problems in the future.

6. Find and join a support group

There are many kinds of self-help support groups in your area that can help you relieve your mental health struggles. Talk to your doctor or go to your local church to find out which support groups are in your area. Once you find a group, the next step is to go to all of their meetings and be active. This will help you in finding answers to your problems.

I find these techniques very useful when it comes to overcoming my fear and anxiety. If you have any trouble using these techniques, talk to a qualified counselor.

http://www.sheknows.com/health-and-wellness/articles/1087212/6-ways-i-ve-learned-to-overcome-ongoing-fears-and-anxieties

What Is Clean Eating?

While keeping calories in check is necessary, being healthy is built on more than numbers. In order to lose weight and keep it off, eating clean can be the key to your continued success. Instead of feeling like you're on a "forever" diet, committing to the clean-eating lifestyle can help you achieve the results you're after and feel more energized than you could have imagined. Here's how to do it.

Stop With Processed Food

One of the easiest ways to get started is to replace processed grub with natural, minimally processed ingredients. Not only are these options more nutritious, but their flavors are also more satisfying. The occasional indulgence is absolutely necessary, but cleaning up your daily diet is one of the best moves you can make to ensure consistent weight loss. Opt for natural whole foods with ingredients you can pronounce!

Eat More Produce

If you're not sure how to snack, always pick up some produce; fresh fruit and veggies will fill you up in a healthy way, and the fiber will keep you fuller, longer. Just like we've got to retrain our taste buds to stop with the salt and sugar, you'll find that your body will beg for produce once you start eating it consistently. These are the cravings we welcome with open arms.

Skip the Added Sugars

If your taste buds have been overloaded by sugar in the past, it's high time to clean things up. Natural sugar from fruit is what you're looking for on a clean-eating plan; the white sugar that goes into baked goods or your supersweet coffee beverage is not. And even if you're not a dessert junkie, you might be shocked at some of the everyday foods like bread and yogurt that pile on the sugar! Start being fastidious about reading labels and skipping added sugars whenever possible.

Learn to Look For Salt

Learning to relish the natural flavors of what you're eating can be a big adjustment if you're taking on a clean-eating plan — and salt is one of the ingredients that manages to sneak its way into strange foods like cottage cheese, bread, and cereal. As you start to exile processed or prepackaged foods from your life, you won't have to be as concerned about high-sodium products, but continue to keep your table-salt sprinkles to a minimum to beat bloat and reduce your risk of cardiovascular disease, stroke, and more.

Cut Back on Caffeine

One cup of high-quality coffee is approved on most clean-eating plans — the Paleo diet has its own strange butter brew you can try if you're inclined — but it's important to keep caffeinated beverages to a minimum. Too much coffee can mess with your energy and anxiety levels and undo all the hard work you're putting in with your healthy food choices. If you must, sub in your second cup for green tea to stay on course.

Back Off the Booze

Alcohol is full of empty calories and tons of sugar, which can mess with all the hard work you put in with meal planning. Keep the booze to a minimum, and opt for an all-naturalmocktail or a healthy nightcap when the mood strikes.

Go Whole Grain

Refined grains are one of those sneaky products that always find a way into a grocery cart. It's integral to look for real whole-grain products. Advertisers simply saying that a loaf of bread is multigrain or organic doesn't make it a clean food since many of these items are composed of refined flour. Real whole grains will aid in healthy digestion while cutting back on belly bloat.

Seriously . . . Read the Label

The nutritional info on labels is some of the best defense against culprits that hinder clean-eating success. A low-calorie number is always great to see, but knowing to look for crazy amounts of sodium, trans or saturated fat, or ingredients you simply can't pronounce will help you make the shift toward healthier choices — and understand why you're doing so!

http://www.popsugar.com/fitness/What-Clean-Eating-24423738

Finding Joy with Yoga

Some say joy is a direction in life, not a destination. It’s a mentality one carries with them – a bright light of positivity that shields you from dark emotions and that general feeling of being “down.”

In many ways, yoga helps cultivate this mentality of positivity, not just in the vibrancy we feel after practicing our daily asanas, but also in the philosophy that serves as the foundation of the practice. Yoga is about finding balance and union with the self, a feeling that is best defined as being blissful with an inherent sense of both freedom and purpose. By no means is this feeling of enlightenment an easy place to reach, nor should one ever expect to avoid feeling sad or let down in life, but with yoga, we are provided with a firm direction of happiness. Let’s explore some basic ways yoga connects us with joy.

JOY IN HATHA YOGA

Hatha Yoga, the physical yoga based in asanas or poses, is the realm of yoga most people are familiar with. Here, we stretch and flex our bodies to find balance in new positions. We begin learning to control both breath and movement, finding strength and devotion in our bodies. For many first-time yogis, the feeling of accomplishment that comes with a solid downward dog is truly exciting. Undoubtedly, reaching new physical capabilities is an incredible source of joy for people, and it’s something many carry with them throughout the day. Practicing yoga daily and feeling a sense of progress reinforces the minds with positivity – you are growing.

Besides the feeling of success Hatha yoga can bring, it’s also an exercise that promotes a healthier feeling, happier body. For one, yoga supports healthy joints and improves strength and flexibility. It’s also a powerful tool in the fight against arthritis (and anyone with arthritis will tell a day without it is certainly a happy one!). Indeed, yoga is an exercise that truly improves mental and physical health, inspiring joy in life through vitality and wellbeing.

JOY IN BHAKTI YOGA

Bhakti yoga is the pathway of devotion. In Hinduism, it’s the practice of all-surrendering love and dedication to the supreme being.

While you may practice a different religion or no religion at all, there are wonderful lessons you can learn by studying Bhakti yoga and what it means to a practicing yogi. To us, it begins with an understanding of connection and oneness with the universe. As Meher Baba, Indian spiritual leader, once noted about Bhakti yoga:

“Out of a number of practices which lead to the ultimate goal of humanity – God-Realization – Bhakti Yoga is one of the most important. Almost the whole of humanity is concerned with Bhakti Yoga, which, in simple words, means the art of worship. But it must be understood in all its true aspects, and not merely in a narrow and shallow sense, in which the term is commonly used and interpreted. The profound worship based on the high ideals of philosophy and spirituality, prompted by divine love, doubtless constitutes true Bhakti Yoga.”

It’s here we see that Bhakti yoga is rooted in more than just a worship of the divine, but also love. Inherent in the practice is a doubtless love and compassion, leading one to understand that every creature and everything is a product of divinity, and therefore sacred. Said another way, Bhakti yoga directs one to realize God. You begin to understand that everything is part of a single universe and single system, including the “self.” In following this path of thinking, one experiences both wonder and humbleness.It’s a foundation for cultivating joy through spiritual and philosophical awareness.  This inspires acceptance and gratitude, which inspires joy and happiness.

FINDING JOY IN LIFE

With a healthy body, a healthy mind, and sense of both purpose and connection, your life as a yogi is poised to be a positive and radiant one. Accepting the ups and downs that comes with life slowly grows easier, reflecting and finding lessons in failures and success becomes simpler, and with our humbleness comes a sense of both confidence and hunger for the adventures life provides.

Remember: Yoga cannot guarantee happiness, but it is a powerful compass to find its direction.

http://yogisurprise.com/finding-joy-with-yoga

3 Simple Habits to Keep You Healthy

Life, in its most basic form, is best lived when one is feeling well. The body is the vessel for the mind and soul and when its health is out of balance, it can affect one’s spirit in profound ways. The deepest motivations can come from ‘feeling great’ and similarly, the most crippling bouts of sadness or lethargy can come when one feels sick, tired, or defeated.

So what’s the best way to stay healthy? The answer has been the subject of discussion for millennia. Hundreds of lifestyle regimens exist, most claiming to be “the” way. Fortunately, modern science has helped guide us in the right direction, both providing new insights and giving credence to the traditional medicine that actually works. Most of all, it’s helped us understand that one’s health routine should be individualized, based on their specific needs, and employ healthy doses of preventative medicine. Steps to better health should be first based in one’s lifestyle, and the reasoning is simple: lifestyle diseases are now one of the most common killers in the world. 

Best of all, these habits don’t need to be difficult to maintain. Just an ounce of effort can help better direct you to healthier, happier living:

1. START RIGHT, EAT SMART

No matter how hard you train or how much acupuncture you get, your body won’t be well without wholesome, nutritious food. What we eat serves as the building blocks of our body, and there’s no skirting around that face. Simply put: if your dietary choices are poor, health isn’t something that will easily be attainable, if at all.

So what is eating smart? While it can depend on your body (allergies, metabolic sensitivities), there’s a scientific consensus on what is required for good health: a proper balance of macronutrients (carbohydrates, fats, and proteins) and the satisfaction of essential nutrients, the nutrients that our bodies require, but cannot produce themselves (like Vitamin C in citrus fruits). Your diet should satisfy your hunger, and you should take care to properly manage portion control. By splitting up meals and snacking throughout the day, you enable your body to better absorb nutrients and remain full feeling.

It doesn’t stop there. You should also be focusing on eating clean –  a term used to describe not necessarily thecleanliness of food, but the quality and integrity of the food. Highly-processed foods, even when enriched, can be less satisfying and less effective sources of nutrition, when compared to a well-rounded, whole food diet. In general, avoid overly processed foods with high amounts of added sugar and salt.

2. MAKE TIME FOR FITNESS

Unless your job requires you to be on your feet all day, it’s essential to make time for fitness. There are different suggestions for a “minimum” amount of time needed to be healthy, but the goal here shouldn’t to just scrape by into good health. Make it a point to spend 30 minutes to an hour of each day doing some form of exercise, whether that’s cardio or weightlifting, or something else. By turning fitness into a habit, you’ll be able to maintain a healthy body and keep yourself feeling physically great – not only does fitness lead to a better body, but it can help you relax and feel better, as it releases endorphins that kill pain and elevate mood.

So, next time you feel a bit down, get down and give it 20. You may just push yourself out of a bad mood or feeling!

3. INCLUDE ALTERNATIVE, PREVENTATIVE METHODS

Beyond eating right and exercising often, incorporating more alternative, preventative methods into your daily life can also go a long way to curb disease and keep you feeling great. Yoga, for example, is an excellent complementary exercise regimen to your routine. It can help build muscle in new areas you may be missing, and it also has significant health benefits for peace of mind and the sensation of wellness.

Other methods include frequenting saunas, steam rooms, or salt water tubs, all of which can help relax muscles and improve mood. They each come with their own set of benefits, too. Saunas relieves tension and helps lower joint pain; steam rooms can open up airways and alleviate congestions (especially if paired with an essential oil); and salt water tubs can reduce swelling, soften skin, and relieve tension.

KEEP IT CONSISTENT

Most of all, maintain consistency with your measures for good health. This doesn’t mean you can’t take a cheat day, or skip a workout once and while, but it does mean that you take a conscious effort to your health and wellness. Set up timers, make a schedule, and remember that good health starts with you!

http://yogisurprise.com/3-simple-habits-to-keep-you-healthy

24 Surefire Ways to Transform You Into a Morning Workout Fiend

We know, we know. Nobody wants to wake up an hour early to work out. And if you do, then you truly deserve a medal. If you struggle with the snooze button before morning workouts, check out Greatist’s 24 tips from the experts to becoming a morning person!

Cool down to warm up. “I ride a Citi Bike to the gym to teach—even in the winter. Those single digit temperatures and bitter breeze smack me so hard in the face, I don’t even need a cup of coffee!” — Ryan Wilke, co-founder of Throwback Fitness

Set two alarms. “The first one lets me know I have 15 more minutes to sleep, which makes me happy. Then, I meditate for 10 minutes, drink an almond milk cappuccino, play music (pretty loud—sorry, neighbors!), and throw on a super-bright Nike outfit. Caffeine. Clear Head. Neon. I’m out the door and ready to take on the day.” — Holly Rilinger, Nike Master Trainer, Flywheel Master Instructor, and co-creator of BeachFIT

Pack accordingly and get in bed early. “Every evening I check to see what the morning workout will be and prepare my bag accordingly (not every day is a jump rope day). On weekdays I’m in bed no later than 10:30 p.m., so my 6:30 a.m. alarm doesn’t feel quite so brutal. I’m ready and out the door within 10 minutes.” — Sandee Shin, CrossFit Virtuosity athlete

Flip a switch. “Blinding light as soon as the alarm goes off always makes me realize I don’t want to go back to sleep. Then, I turn on some tunes—on days I need extra help I’ll go for Drake or Nikki—and grab my first cup of coffee rather than the covers.” — Jessi Kneeland,personal trainer and creator of Remodel Fitness

Have a delicious breakfast ready and waiting. “When I’m looking at another 5 a.m. wake up call, I’ll pre-order my favorite smoothie from my go-to smoothie shop to be delivered to the box early the next morning. Once I hit that send button, I know I have get up early—not just so I can eat it, but to make sure nobody else eats it (which, yes, has almost happened). I even label my alarm to say: ‘Get your damn Liquiteria.'” — Sarah Pope, assistant coach at Brick New York

>> Recipe: Chocolate Banana Protein Smoothie

Keep the alarm away from your bed. “In fact, I used to have an alarm clock that would purposely vibrate off my nightstand, then shake and roll all over the floor so I had to chase it to shut it off! For me, the hardest part is that initial physical act of getting my body out of bed. It’s all downhill from there!” —Brian Gallagher, co-founder of Throwback Fitness

Make it a habit. “Life is about habits, both big and small. So to get to the bigger goal of working out in the morning, I stick to small habits along the way, like placing my alarm clock in my kitchen. As I brush my teeth, I ask myself: What will I gain from staying awake instead of going back to bed? The answer is always ‘a lot,’ because a couple extra hours of uninterrupted time is enormous, whether it’s spent at a desk or in the gym.” — Adam Griffin, founder of Bodeefit

Prep your clothes—and a playlist. “The more I like my outfit, the more excited I am to put it on! Also, I always have an excellent playlist. For me, music dictates the way and the intensity in which I move.” — Bree Branker, Flywheel NYC instructor

>> Playlist: Music to Run to

Wear red and grab a mint. “Most of my workout clothes are red. The color’s known to increase excitement, energy levels and circulation, and for me it really works to get me going. I also pop in a peppermint Altoid, which I’ve done ever since my collegiate track and field days. Peppermint can create alertness, which is something I need running through Central Park in the early a.m. The only thing that I haven’t mastered is remembering my keys, which sometimes makes my workouts a bit longer than originally planned.” — Jay Cardiello, celebrity trainer and fitness editor-at-large for Shape Magazine

Coffee = life. “I drink as much coffee as I can (if they made coffee IV injections I’d buy ‘em) to get my zombie-like body out the door before it knows what’s happening to it.” [Editor’s note: After all, we can have more caffeine than we thought!] — Alyx Brown, Chiropractic physician at Manhattan’s Urban Wellness Clinic

Splash yourself. “I could lie in bed for hours, so the biggest struggle for me is just putting my feet on the ground. Then I immediately walk to the bathroom and wash my face with cold water—afterwards, I feel awake and ready to go.” — Locke Hughes, senior editor

Eliminate excuses. “When I pack my bag the night before, I include an extra plastic bag for sweaty clothes and my second stash of toiletries so I’m never without some deodorant or quick-cleansing wipes (which I’ll use after a not-so-sweaty workout like yoga). Also, I keep hair ties on my wrist, because yes, I have used that excuse before.” — Maria Hart, senior editor

http://www.skinnymom.com/24-surefire-ways-to-transform-you-into-a-morning-workout-fiend/