Eat Your Greens
Kale, spinach, collards, Romaine, arugula, bok choy, broccolini — make sure you get plenty of these leafy green vegetables. They’re chock full of nutrients, low in calories, and have loads of fiber, which fills you up and satisfies your hunger.
healthy heart
Health Hack ~ Watch the Portion Size
Portion sizes at restaurants have steadily increased in recent years, especially in the United States. We often have the extras “boxed” to take home and finish, but many times we just eat it all. Food selection is important, but controlling portion sizes will also control your waistline.
Practice the push away or walk away. Hungry later? A healthy snack will get you through.
🍎 Health Hack ~ The Fewer the Legs the Better
Eat Lean Protein.
When it comes to eating meat, the fewer the legs, the better. Red meat sources have four legs, white meat sources have two and fish have no legs. Fish and chicken are your best sources of lean protein with less saturated fat.
🍎 Health Hack ~ Cheers!
Have a Drink
Yes, we’re talking about alcohol, but please notice the “a drink” part: two a day at most for men, one at most for women. More than that and the health benefits move quickly in the opposite direction. But a little alcohol can be good for your heart health, your stress level, and even your sex life.
🍎 Health Hack ~ A Healthier You in 2020
Create a health vision.
A health vision is critical to clearly visualize your [health] goals. The first step is to create a powerful, broad statement that describes who you want to be once you have met those goals. Think about a healthy future and what that might look like to you. Convert those thoughts into a short, clear statement: your health vision.
While there are many ways to write a health vision, one popular format is: “I want ______, so ________.” Examples include:
- “I want to lose weight, so I have more energy to enjoy life.”
- “I want to be physically fit, so I am no longer out of breath.”
- “I want to have better balance between my work and personal life, so I have more quality time for myself and for my family.”
🍎 Health Hack ~ A Great Time to Kick the Habit
Avoid Tobacco
Cigarette smoking causes lung cancer, as well as cancers of the esophagus, larynx, mouth, throat, kidney, bladder, pancreas, stomach and cervix. Other tobacco products (such as smokeless tobacco, cigars and pipes) also increase cancer risk. Smoking is the leading cause of premature, preventable death in the U.S. and much of the world; 79,000 men and 56,000 women in the U.S. die annually from lung cancer caused by cigarette smoking. In addition, about 3,000 nonsmokers die from lung cancer each year in the U.S. due to secondhand smoke. If you use tobacco, quitting is by far the most important step you can take to protect your health. It is never too late to quit.
🍎 Health Hack ~Re-Charge Your Brain
Learn Something New
New skills help keep your brain healthy. Sign up for a dance class or a creative writing workshop. Better yet, master a new language. The mental work it takes can slow the signs of aging and may even delay the effects of Alzheimer’s disease.
🍎 Health Hack ~ We Can Do This!
Get Up and Get Moving
Aim for a total of 150 minutes a week of moderate-intensity exercise (brisk walking, ballroom dancing, active yoga, leisurely biking) or 75 minutes a week of vigorous-intensity exercise (jogging, running, tennis, biking, swimming laps). If you’re not currently active, your doctor can help you plan reasonable starting goals, bearing in mind your general health. Keep in mind that even a little bit of daily physical activity, of any intensity, is better than none. And even very short bouts—less than 10 minutes, for instance—count toward your overall goal.
🍎 Health Hack ~ Fuel Up at Breakfast
Have Breakfast
It’s important for a bunch of reasons. It jump-starts your metabolism and stops you from overeating later. Plus, studies show that adults who have a healthy breakfast do better at work, and kids who eat a morning meal score higher on tests. If a big plateful first thing isn’t for you, keep it light with a granola bar or a piece of fruit. Just don’t skip it.
🍎 Health Hack ~ Eating Smart in 2020
Base your diet around vegetables, fruits, legumes, whole grains, and small portions of nuts. Limit your intake of meat (especially processed meats like bacon and hot dogs). Try your best to eliminate refined carbohydrates (pasta, white rice), sweets, sweetened beverages, and added salt. Fish and shellfish can be a healthy choice as long as you vary the kinds you eat to minimize exposure to contaminants from pollution. Avoid trans fats and replace saturated fat with mono- and polyunsaturated fats. A Mediterranean-style diet, the DASH eating plan, and a balanced vegetarian diet are all good options.
