Sunday Dreaming: Healthy Tips For The End Of The Week

Getting stuck into a healthy lifestyle begins with your week. While Monday might feel like the time in which you naturally turn a page, putting new things into action, it is Sunday on which you can really make the right kind of changes to your lifestyle. Both the end of one week and the start of another, Sunday is a bridge day, giving you the chance to both contemplate on what you’ve already done and make a plan about what you aim to do. Using the day as a way to implement healthy goals can help you to make the very best out of each working week, seeing you on the road to a more balanced lifestyle faster than you might have thought!

These tips will help you to lose weight, stick to an exercise routine and eat right, everyday. It’s time to use Sunday to its very best purpose.

Schedule Your Workouts

While having an idea of when you’re going to work out is all well and good, you can go one better by getting even more specific about your planning. Using Sunday as a way to schedule in and plan each workout can help you to set out the rest of your schedule, stick to a routine and find real time in which to exercise. Take the morning or evening as an opportunity to look through your favorite activities and sign up for an exercise class. You can try sending a message out to a few of your friends, too, roping in a group for an early morning workout.

Put On A Load

Monday should be started on a clean slate, so try and use your Sunday as a way of getting all of those lingering household chores done. If you know that you’re going to need certain items of clothing for the week, ensure that you put on a laundry load on Sunday to give yourself time to prepare for the days ahead. Starting the week with an empty laundry basket can have a bigger impact on your well being than you might have thought, making you feel all the lighter and less stressed.

Pack Up Your Things

Are there things that you are absolutely going to need during the week? Rather than having a midmorning panic about finding everything, why not use Sunday as a way to prepare all of your things for the week? Packing your workout bag will make getting up and out of the door a whole lot more easy in the morning. If you want to go one further about the whole thing, you can try using the day as a way of getting ahead on your cooking and prepare yourself a couple of batch meals. Store what you don’t eat in individually-sized tubs and keep them in your freezer for later.

Prepare Your Lunch

While making up a sandwich for everyday of the week might not be possible, there are ways that you can get ahead on your meal planning. Opting for salads and soups is a great way to stay full and cut down on calories, helping you to make healthy choices at every meal time. Preparing your ingredients and storing them in seal tight containers will make putting together your lunch an incredibly quick process. You can follow this approach with a morning smoothie, keeping all of the chopped ingredients in a freezer bag, putting the whole thing in your blender in the morning.

Get Some Shut Eye

Although your Saturday might be all about getting things done and seeing friends, Sunday should focus on kicking back, getting your things in order and doing your body a little good. Rest and recuperation are essential parts of a healthy lifestyle, giving you the strength you need in order to avoid illness and keep going throughout the year. If you know that you’re going to have a busy working week ahead, it’s worth hitting the hay a little earlier on Sunday to ensure that you’re as well rested as possible to start Monday. If you’re not tired, try simply relaxing your body, turning off your phone and computer and picking up a good book. You will feel all the more refreshed for it.

Lose Weight Without Taking On A New Lifestyle

How can you lose more weight without making drastic changes to your lifestyle? It’s something that all people on a health kick want to know and yet, up until this point, there has been a serious lack of information on the subject. While following a healthy diet and exercising sufficiently are the best way to go about shifting the pounds, there are a number of small tweaks you can make in order to up your chances of success. These healthy tips won’t interfere with your existing lifestyle, letting you go about your business as normal. If you’re really going to lose weight, you want to make sure that it’s going to stay off for the long haul.

Start Your Meals With Water

While you should always drink water with your meals, you can boost your hydration levels before you eat in order to ensure that you don’t over-consume at dinner time. Liquids fill out your stomach, meaning that you will eat less in order to feel full. While you shouldn’t use water as a way of replacing your meals, you can ever so slightly up your intake of the stuff in order to eat that little bit less.

Focus On Portion Control

When it comes to losing weight, it really is all about what you’re eating. Measuring out your ingredients and snacks before you eat them can really help you to gain control of what you’re putting in your body and avoid overeating. It might take a while to get used to in the beginning but before long, the right portion sizes will become second nature to you.

Keep On Eating

It might seem counterintuitive if you’re trying to lose weight, but maintaining constant eating habits throughout the day can actually help you to stay more healthy. Going too long without eating can cause your blood sugar levels to crash and you to turn to high energy, high sugar foods in order to get it back up. Consistently staggering your meals throughout the day will prevent your blood sugar levels from getting too low, making it easier for you to choose healthier eating habits as you go.

Choose High-Protein, High-Fiber Foods

When you’re planning your meals, it’s a good idea to go with specific ingredients in order to stay healthier. High fiber, high protein foods will keep you fuller for longer throughout the day, helping to keep your blood sugar level at a constant in between meals. Foods that are rich in both protein and fiber also tend to be more filling than other varieties, meaning that you will feel satisfied all the more quickly.

Make A Light, Early Dinner

Your dinner can have a huge effect over how you feel for the rest of the night. In general, eating a lighter dinner earlier in the evening can make it easier for your body to digest the food that you’ve taken in, helping you to feel healthier in the morning. Keeping your dinner to an earlier hour will ensure that you don’t have digestive issues during the night, making it all the easier for you to get a better night’s sleep.

Turn In Early

Your sleep has a huge effect on the state of your health. Making sure you’re getting enough shut eye during the night can make it all the simpler for you to keep up healthier lifestyle choices and stick to a balanced diet. The more rested you are, the less that you will feel you need to turn to high calorie, high sugar products in order to keep going. You will have more energy for your workouts and be able to burn more calories over the course of time.

Switch Up Your Dessert

Cutting out all unhealthy options might seem like a good way to go with your diet but pretty soon, your limited intake of food will cause you to make bad eating decisions. If you’re struggling to fight your cravings but want to keep healthy eating habits, it’s worth adapting your existing diet. Instead of preventing yourself from eating something sweet after a meal, try opting for a square or two of dark chocolate. You will get a taste of something sugary without going overboard with your treat.

Want To Get Healthy? Take Your Habits From The Best

Staying healthy starts with you. The types of habits that you pick up in your younger years can make all the difference as you get older and for that reason, it pays to think about what you’re doing before it’s too late. The trouble is, with so much information out there, knowing where to start can be the biggest struggle of all. Not so fast. By looking at the healthiest people out there and taking cues from them, you can implement a few basic changes in your lifestyle that will see you well into the future. Picking up these daily habits could be all that it takes to give your life the change up it really needs!

Start Your Day With Hot Water and Lemon

The kinds of things that you put inside your body before you’ve even started your day can make all the difference to how it plays out. Drinking lemon juice is a great way to get your digestive system into gear and cut down on any bloating that might come your way. Hydrating yourself can help to wake up your brain, get your body moving into gear and shed that sleepy feeling. If you’re feeling a little under the weather, this drink can work wonders, too, so make sure you’re getting your daily fill each morning.

Take Time Out To Meditate

If your mornings pass you by in the blink of an eye, it could be worth taking your time a little more on your daily routine. Getting up a little earlier might feel that bit more painful but it can give you the chance to dedicate yourself to a slower and more meaningful routine. If your mornings are a point of stress, try taking a little extra time after you wake up in order to quietly meditate. Sitting without any distractions can help you to streamline your thoughts and set an intention for the day ahead. After a few weeks of meditating, you might be feeling all the more refreshed and focused.

Get Out and Exercise

While it might not be something you had ever considered, fitting in a workout over the course of the morning can make all the difference in your day. Getting your workout in after you’ve woken up can give you a burst of energy to get going, making your subsequent tasks all the more easy. Better yet, exercising first thing in the morning means that the task is out of the way before you’ve even started your day, giving you the time you need to really focus on the important jobs that need to be done.

Keep Your Snacks Handy

Are you the type of person that eats on the go, picking up whatever is closest to you? It’s time to make a change. By planning ahead and taking your snacks with you, you can control the types of foods you’re putting in your body and boost your health in the right direction. Whipping up a batch of granola at the start of the week can help to keep you going whenever hunger calls. Just pack an individual bag of the stuff in your work bag and dip into it if you feel yourself flagging. Hunger, solved!

Detox From Your Devices

In our digital world, many of us find ourselves to be constantly connected. While checking in with work and friends can help us to stay on top of things, spending too much time online can soon begin to interfere with our levels of stress. If you really want to commit to a healthier lifestyle, it might be worth scheduling in time away from your phone and computer. Giving yourself at least an hour each night in which to wind down can make falling asleep all the more easy, allowing you to get a rich and fulfilling night’s sleep. In the morning, you will be ready to take on anything the day throws your way!

Healthy Habits – How Many Do You Have?

Recent research reveals that 97% of Americans don’t have all four of these basic healthy habits.

What are the most important things you should be doing for your health? While there’s a ton of advice out there, most doctors agree that it boils down to four basic habits: watch what you eat; exercise moderately and regularly; keep an eye on your body fat percentage; and don’t smoke.

Just doing these four things lowers your risk of many health issues, such as cardiovascular disease, cancer, and type 2 diabetes. Seems simple, right? But according to recent research, only 2.7 percent of American adults adhere to all four habits.

When researchers from Oregon State University and the University of Mississippi looked at the behavior of 4,745 adults from across the United States, they were shocked to discover how few people had all four habits. Ellen Smit, senior author on the study and an associate professor in the OSU College of Public Health and Human Sciences, remarked on the findings in a news release. “This is pretty low, to have so few people maintaining what we would consider a healthy lifestyle,” she said. “This is sort of mind boggling. There’s clearly a lot of room for improvement.”

Not smoking was the most popular healthy habit, with 71 percent of subjects avoiding cigarettes. 46 percent of subjects hit or exceeded their activity level goal. 38 percent ate well. A mere 10 percent had a body fat percentage in the normal range.

Rather than simply asking the subjects about their behavior and relying on self-reported data, the study also used actual behavioral measurements. Each subject wore an accelerometer, which is a device that measures movement. The goal was 150 minutes of moderate-to-vigorous activity per week. Smoking status was confirmed by blood samples. X-ray absorptiometry was used to determine body fat percentage. Subjects who were in the top 40 percent of people who ate foods recommended by the USDA were considered to have a good diet.

Some other remarkable findings of the study were:

  • Having a normal body fat percentage appeared to be the most important factor in achieving healthy levels of HDL and total cholesterol.
  • While only 2.7 percent of the subjects had all four healthy habits, 11 percent had none, 34 percent had one, 37 percent had two, and 16 percent had three.
  • There were differences in habits according to gender. Women were less likely to get enough exercise, but were more likely to avoid smoking and eat well.
  • Mexican Americans scored higher on the healthy eating scale than non-Hispanic white or black adults.
  • While adults over 60 had fewer healthy habits than adults ages 20-39, they were more likely to be non-smokers and eat a healthy diet.

While the findings of the study were alarming, hopefully they will serve as a wake-up call to the many American adults who have unhealthy habits. Experts agree that more research needs to be done to discover the best ways to help people incorporate healthy behaviors into their daily lives.

 

Article Sources

News release: Oregon State University