Eat This, Stop That - Simple Tips For Healthier Living
A typical 12-ounce can of sugar-sweetened soda has about 140 calories, and just about all the calories come from added sweeteners.
*According to CNN, the American Cancer Society study finds that women who sit for more than six hours a day were about 40% more likely to die during the course of the study than those who sat fewer than three hours per day. Men were about 20% more likely to die.
I don’t have a degree in physical fitness, and I’m not a nutritionist. There will be no groundbreaking ideas here, just some simple suggestions to try to work in to your daily routine. There are countless articles about diet and exercise, so instead of coming up with a diet plan, let's just review some tips that we all should follow. Feel free to use them at your own discretion
These are all very simple, and somewhat obvious, however I think they are overlooked due to our busy work and life schedules. By making some simple, gradual changes, we can all improve. So here I present a list of changes for a healthier life:
Substitute water for soda – This one’s a real brain buster huh? We all know how much water we should be drinking, however few of us actually do so. Look around, it seems everyone is clutching a Mountain Dew or Diet Coke. Diet or not, substituting a water is one of the simplest choices to make. Start slow, if you drink more than 3 sodas a day, substitute water for one of them and go from there.
Eat the Ruffage - As men, we are trained from day one to be manly. Eat manly meals, with extra gravy. Men don't eat salads. Making a salad in the cafeteria, everyone assumes you are on a diet. Why are you eating a salad, you're skinny? Because it’s healthy. I'm not sure about other cultures, but in America, men are supposed to eat Hungry Man meals to prove their manhood. This is ridiculous. We all love french fries, but try substituting a leafy green salad once in a while.
Attack the Snacks – Whether it is Doritos and a soda, or that Snickers bar after lunch, we all have our afternoon snacks. This is the part where I suggest celery stalks and an herbal smoothie. No, but maybe sneaking in a banana or apple a few days a week would be a great start. Not a fan of either? Try a yogurt, or whole wheat crackers, which are actually pretty good.
Get Up- Seriously, move around a little bit. If you have a desk job, hop up and get the blood flowing every now and then. Walk around the office building, or use an out of the way bathroom. I always feel better after I've moved a little bit, especially if you are staring at a computer screen all day*. You've heard them all before, take the stairs, park farther away, walk to lunch, it all adds up.
Eat Breakfast– Get something in your stomach every morning. A bowl of cereal, maybe some oatmeal, or an English muffin can be crucial to start your day. I used to stop at Mcdonald’s or Hardees for a sausage egg and cheese biscuit and a 32 ounce sweet tea, but I can’t in good conscience recommend that.
Get active– Even with all of those little things, we need to designate some time for exercise. Outside of work it helps to stay active. Because everyone doesn't want to train for a marathon, we need to find something realistic. Walking is good, although boring for some. Try walking natural trails instead of a track. Try biking or rollerblading, throw a Frisbee, anything that gets you up and moving is good.There are plenty of fun ways to get exercise. There are kickball and dodge-ball leagues that feel more like a gathering of friends than sports.
Attitude - None of this is going to happen without the right approach. If you're not ready to get off the couch and make a change, there's no magic fix. We all want to feel and look better, but without the required work it's not going to happen. Putting forth the effort and with realistic expectations, we can all make changes to our everyday lifestyle.
After making these small changes to our everyday lives, we can continue on to changing other things. As I mentioned, none of this will happen overnight. If you are not already physically active, start slowly and have realistic goals. Stay positive and try not to get discouraged. Good Luck!
Links and Sources
- Sodas, Sugary Drinks May Raise BP
New research suggests that drinking sugar-sweetened beverages may raise blood pressure.
- What Happens To Your Body Within An Hour Of Drinking A Coke | NutritionResearchCenter.org
What happens to your body when you drink soft drinks? It's health-defying to say the least.
- Easy Ways To Relieve Stress
Stressed? Here are some easy ways to relax.