The 5 Most Important Things You Can Do For Your Health RIGHT NOW
Achieving a lifetime of healthful living requires a combination of consistent exercise, good eating habits and a mindful approach. Fortunately, there are several steps you can take immediately that will pay off in spades.
1. Don’t Sweat It, Just Sweat!
For amazing results, workout vigorously 30-60 minutes at least four times a week. With a vigorous workout, your heart rate is high, your blood is pumping, and you are incorporating movements that are challenging.
Intense exercise increases our metabolism (calorie burning) during exercise and for hours after exercise.
Exercise, especially intense exercise, increases our hormone production to keep us feeling energized, up-beat, and focused.
Exercise increases blood flow to our organs, allowing for healthy growth and body function. This is especially important for our brain, where exercising has been associated with improved learning, memory, and cognitive abilities.
For best results, do a combination of cardio and weight-bearing exercises with calisthenics that are challenging AND enjoyable.
2. Take a Hike!
Walk at least 30 minutes a day.
Walking is one of the most simple and basic exercises and a very effective way to get our muscles working and blood flowing.
Exercise, including walking, has been shown to increase our ability to learn and process information.
Many successful thinkers, including Einstein and Nietzsche, took walks to think through problems and find solutions.
Walking outdoors is more challenging and stimulating than indoors.
Consider adding a treadmill to your work station.
3. Grandma Was Right...
When Grandma said “Eat your vegetables,” she was right! Vegetables, especially greens, have the most nutrition of any food group, by far. Unfortunately, the average American eats only 2 to 2.5 servings of veggies a day. For optimal health, eat at least 5 servings and optimally 9 servings of vegetables a day. Here are some simple ways to add more veggies to your diet:
Use hummus or other bean dips to make vegetables taste great.
Create a salsa with tomatoes, onions, peppers, cilantro, garlic, herbs and spices.
Add tasty and healthy foods to salads (dried fruit, nuts and seeds, fruit, beans, homemade dressing, etc.).
Grab your favorite vegetables and fruits and throw them in a blender. Smoothies make eating vegetables easy and delicious!
4. 1 + 1 = 3
Don’t show this to your accountant, because this is only true in nutrition! Each food has its own health properties and benefits, but when different foods are combined in the same meal, they work together to make the meal much healthier. That’s why adding multiple herbs and spices to a meal exponentially increases its health benefits. Listed below are the herbs and spices that are most beneficial:
Amla/ Indian Gooseberry: When we think of antioxidants, we usually think of berries. Amla is a berry that has been tested to be the food with the highest amount of antioxidants. One teaspoon of powdered amla has the same amount of antioxidants as 1.5 pounds of blueberries. If you add only one herb or spice, this would be the one.
Turmeric and Black Pepper: Turmeric is found in most grocery stores. It’s been shown to decrease inflammation, improve heart health and function, fight fatigue, slow aging, and more. When combined with black pepper, our bodies are able to absorb much more turmeric than on its own.
Saffron: Saffron is one of the most expensive spices, but you don’t need much. One gram of saffron offers about 35 servings. Saffron has been shown to work almost as well as anti-depressants for reducing anxiety and depression, remove heavy metals from the body, decrease tumor cell growth, and more.
Vitamin D3 and Vitamin B12: These are the only two supplements I recommend because they have been shown to be beneficial for the majority of people. Our skin produces vitamin D when exposed to sunlight, but in a northern climate, such as Maryland, it’s very difficult to get enough. About 2000 IU of Vitamin D3 a day is a great dose. Vitamin B12 is not found in high doses in many foods, so we need 600mcg or more of a B12 supplement.
5. More Appreciation, Less Stress
Almost everyone will be stressed at some point during the day. Stress is directly linked to decreased health and lifespan. Feeling stressed can lead to unhealthy habits (overeating the wrong foods, not exercising, being more prone to addiction, etc.). It can also create unhealthy relationships with those around us, and part of being healthy is having healthy relationships. Finding more appreciation and gratitude is one way to relieve stress:
Find a few minutes everyday to sit down and think about the small and big things you appreciate and for which you are grateful.
Stop your stream of thought by focusing on your breath.
Find ways to enjoy whatever is making you stressed.
Rather than focusing on how to be efficient, stop and smell the flowers!
For further information or to learn more about my in-home custom workouts and nutrition plans, feel free to contact me at 240-380-8022 or firstname.lastname@example.org.