Cut Back on Sodium
- Look at Nutrition Facts labels and try to choose prepared foods that have less than 5% of the Daily Value of sodium per serving.
- Use fresh poultry, fish, and lean meat, rather than canned, smoked, or processed.
- Choose fresh or frozen vegetables that have no added salt.
- Rinse canned foods to remove some of the sodium.
- Add less salt—or none—when cooking.
- Use reduced-sodium bouillon, dressings, and sauces like soy sauce.
- Use fresh herbs and buy spices and blends without added salt.
- Cook at home instead of eating out, when possible. But when eating out, ask that no extra salt be added to your food.
healthy eating
❤️ Health Hack: Want Healthy Hair?
Noticing that your strands are falling out more than usual? . . . Experts say that it’s best to avoid shampoos that contain sodium chloride. While it isn’t a toxic ingredient, it is extremely dangerous to the health of your hair. This ingredient is used to make the consistency of hair thicker, but it’s known to be quite damaging for those with sensitive scalps; it can exacerbate the condition of your scalp and make it drier and itchier, which can lead to hair loss and breakage. . . .Look for shampoos that contain amino acids and other nourishing ingredients to rebuild your hair and prevent further damage and breakage.
🍎 Health Hack: Disinfect Your Phone
Think of all the places you put your phone down during the day: the kitchen counter, a bathroom stall, your restaurant table—talk about a germ-fest. In fact, a 2012 University of Arizona study found that cell phones may carry 10 times the amount of bacteria than toilet seats. To disinfect your devices, Apple suggests using a Lysol or Clorox disinfecting wipe. Just be sure to shut down your phone, squeeze out any excess liquid (you don’t want a pool of the stuff sitting on your screen), and dry it off with a soft lint-free cloth. Keep in mind that while bleach is great for banishing viruses, products containing the substance might damage your phone.
Source: Prevention
🍎 Health Hack: Stop Dieting
“Eating healthy doesn’t mean you have to forgo your favorite glass of wine or a piece of chocolate cake now and then. The key is moderation. Get a mix of lean proteins, healthy fats, smart carbs, and fiber.”
🍎 Health Hack: Good Health and Self-Compassion are Linked
Do you treat yourself as well as you treat your friends and family?
That simple question is the basis for a burgeoning new area of psychological research called self-compassion — how kindly people view themselves. People who find it easy to be supportive and understanding to others, it turns out, often score surprisingly low on self-compassion tests, berating themselves for perceived failures like being overweight or not exercising.
The research suggests that giving ourselves a break and accepting our imperfections may be the first step toward better health. People who score high on tests of self-compassion have less depression and anxiety, and tend to be happier and more optimistic. Preliminary data suggest that self-compassion can even influence how much we eat and may help some people lose weight.
🍎 Health Hack: To Egg or Not to Egg
Eggs Take a Beating (Again)
For decades, eggs were seen as coronary landmines because of their high cholesterol content. But in recent years, eggs’ reputation improved as accumulating research suggested that dietary cholesterol has little effect on blood cholesterol in most people. The latest headline-making twist in the egg-and-cholesterol saga was a major study in JAMA in March, which linked increasing egg intake with small increases in heart disease and mortality rate.
🍎 Health Hack: #6 of 6 Weight Loss Strategies
Change Your Perspective
Lifestyle changes start with taking an honest look at your eating patterns and daily routine. After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that sabotaged past efforts. Move beyond simply recognizing your challenges — Plan how you’ll deal with them to succeed in losing weight. Setbacks happen. Don’t quit. Start fresh the next day. It won’t happen all at once. Stick to your healthy lifestyle and the results will be worth it.
🍎 Health Hack: #5 of 6 Weight Loss Strategies
Get Active, Stay Active
Exercise can help burn off the excess calories you can’t cut through diet alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity. . . . One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Any extra movement helps burn calories.
🍎 Health Hack: #4 of 6 Weight Loss Strategies
Enjoy Healthier Foods
Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. . . . One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.
- Eat at least four servings of vegetables and three servings of fruits daily.
- Replace refined grains with whole grains.
- Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, and nut butters and oils.
- Cut back on sugar.
- Choose low-fat dairy products and lean meat and poultry in limited amounts.
🍎 Health Hack: #3 of 6 Weight Loss Strategies
Set Realistic Goals
Over the long term, it’s best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. Depending on your weight, 5 percent of your current weight may be a realistic goal. Even this level of weight loss can help lower your risk for chronic health problems, such as heart disease and type 2 diabetes. If you’re 180 pounds (82 kilograms), that’s 9 pounds (4 kilograms). When you’re setting goals, think about both process and outcome goals. “Walk every day for 30 minutes” is an example of a process goal. “Lose 10 pounds” is an example of an outcome goal.
