Find your inner motivation
No one else can make you lose weight. . . .Make a list of what’s important to you to help stay motivated and focused, whether it’s an upcoming beach vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. Perhaps you want to post an encouraging note to yourself on the pantry door, for instance.. . . . Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage. . . . If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.
healthy eating
🍎 Health Hack: #1 of 6 Weight Loss Strategies
Make a commitment
Long-term weight loss takes time and effort — and a long-term commitment. Make sure that you’re ready to make permanent changes and that you do so for the right reasons. To stay committed to your weight loss, you need to be focused. It takes a lot of mental and physical energy to change your habits. . . . Make a plan to address other stresses in your life first, such as financial problems or relationship conflicts. While these stresses may never go away completely, managing them better should improve your ability to focus on achieving a healthier lifestyle. Once you’re ready to launch your weight-loss plan, set a start date and then — start.
🍎 Health Hack: Fuel for Your Run
Pre-run snacks boost blood glucose levels, and can top off muscle carbohydrate stores — essential fuel for longer, harder runs. The more time for digestion, the larger the snack. For a snack two hours ahead, go for something rich in carbohydrates such as a bowl of cereal, peanut butter sandwich or small smoothie. This can help power your run and prevent hunger. Typically, 50 to 75 grams of easily-digested carbohydrates can be consumed two hours before a run without causing any stomach upset. . . . When short on time, go for lighter snacks that your body can digest quickly. Consider a handful of dry cereal or a slice of toast with jam. Aim for 15 to 25 grams of carbohydrates in the hour before a run. You also can pop in a carbohydrate gel or half an energy bar for easy digestion if you don’t have access to easy snack foods.
❤️ Health Hack: Want a Better Brain?
The benefits of your exercise program might just be in your head. Turns out that all the work you do to build a better bicep helps your brain, too. . . . You can actually build a stronger brain through exercise. These are just a few of the remarkable findings that might motivate you to either recommit to your fitness regimen or get started today. When you exercise, you . . .
- Feel better.
- Enhance learning.
Sharpen memory.
- Improve vision.
SOURCE: Mayo Clinic
🍎 Health Hack: Almonds for a Healthy Heart
Almonds
One Of the World’s Healthiest Foods
Almonds are rich in healthy fats, fiber and protein, these nuts are made for more than snacking. Use slivered almonds as a topping for oatmeal or yogurt, add them to muffin recipes, or use almond flour in place of regular flour in pancakes.
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🍎 Health Hack: Walking & Weight Loss
Walking is a lower-impact exercise, meaning it doesn’t stress your joints. According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h). A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively (6 Trusted Sources). To get started, aim to walk for 30 minutes 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.
🍎 Health Hack: Choose Carbs With Care
Carbohydrates are one of the main types of nutrients. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs. It stores any extra sugar in your liver and muscles for when it is needed. There are two types of carbohydrates: simple and complex. Simple carbohydrates include natural and added sugars. Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes.
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TIP: STICK WITH COMPLEX CARBS
🍎 Health Hack: Foods to Boost Your Mood
Good Mood Foods
There are some specific foods to keep an eye on to boost your mood:
- Fruits and Vegetables — An apple a day keeps the doctor away–and maybe the psychiatrist, too. As noted, fruits and veg have been linked to higher levels of happiness.3
- Omega-3 Fatty Acids – This is the good stuff, found in foods like fish and nut oils. Low Omega-3 fatty acids have been correlated to depression and impulsivity. Getting plenty of this in your diet keeps your levels high, that’s a good thing.2
- Chocolate – As a special treat, chocolate may have properties that improve mood and even reduce tension. But remember, the key is to choose real chocolate (dark is best), and in moderation.2
Health Hack from the American Heart Association
Health Hack ~ Healthy Eating at Home
DID YOU KNOW Cooking Your Own Meals Means a Healthier You.
Instead of eating out, cook at home. It’s easy to appreciate the convenience of eating out, but studies have shown that in comparison to meals prepared at home, eating out at both fast food or full-service restaurants are equally unhealthy in terms of calories, fat and sodium. By eating meals prepared at home, you will be able to save around 190 calories, 10 grams of fat and around 3-400 mg of sodium. Plus, this gives you another excuse to spend quality time with your loved ones.
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Wellness Tip ~ Broccoli is Your BFF
“Broccoli is the best produce option because it cleanses the liver and helps to fight cancer,” says Dr. Oz. To reap the most rewards, the doctor suggests cleaning and slicing cruciferous veggies (like broccoli) five to 10 minutes before cooking, and then steaming or microwaving them (instead of boiling) to help retain the most cancer-fighting compounds.
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