What does wellness mean to you? Is it merely the absence of disease, or is it a whole-body state of balance? For me, the latter is true. No one is perfect, but this comprehensive list is sure to contain a plethora of tips that strike your interest and help you get started on the road to your optimal vision of wellness. Some of the steps are easy, and some are a bit more “extreme”. Pick a few and get started!1. Eat breakfast. Eating breakfast can raise your metabolism as much as 10% (which means you will burn up to 10% more calories per day). Eating breakfast will give you the energy you need to get a good start to your day. Try a whole grain and a protein, like a piece of whole wheat toast with a boiled egg, or a bowl of oatmeal with almonds and fruit.
2. Eat lots of fruits and vegetables, preferably raw. The FDA recommends two to four servings of fruit per day and three to five servings of vegetables daily. That is the bare minimum that your body needs to work at its best! Only 13% of adults eat the minimum amount of fruits and veggies needed. Keeping a food log (Fitday is a free resource) may make it easier to get the recommended servings into your diet. If you can’t buy fresh, frozen is better than canned.
3. Brown bag it. Make your meals at home and take them to work with you. The more you avoid processed, restaurant, and cafeteria food, the better for your body and your wallet.
4. Increase your fiber intake. Fiber cleanses your body and your digestive tract, so choose foods like whole wheat bread, brown rice, broccoli, bran cereal, corn and other raw vegetables and fruits.
5. Increase physical activity. Everyone knows it, but very few adults get enough movement into their day. Overweight and physical inactivity account for 300,000 premature deaths annually—second only to tobacco related deaths. You don’t need an expensive gym membership or a bunch of equipment to get regular exercise. Just put on a pair of comfy shoes and go for a walk. Play ball with your kids. Take a hike in the woods. The hardest part is just getting started. Find something you enjoy and make a commitment to do it. Not only will it increase your cardiovascular fitness and help you lose weight, but it will reduce stress and make you a happier person!
6. Know your BMI. Try the calculator at http://www.nhlbisupport.com/bmi/. Know where you stand.
7. Drink enough water. At least 2 quarts per day is the minimum, and even better, divide your weight by 2 and drink that many ounces of water per day. Sodas and sweetened drinks (including artificially sweetened ones) are detrimental to your health and should be avoided entirely. If you have a Mountain Dew habit, start by decreasing your intake each week until you don’t need it any more.
8. Make sure you’re getting enough healthy fats. Eat a diet rich in fish, legumes, and nuts to get Omega-3 fats. Load up on avocadoes, olive oil, and nut butters and oils.
9. Drink green tea. Most teas are full of polyphenols and antioxidants that not only make you healthier, but can clean your teeth. If you must sweeten, use local honey instead of sugar.
10. Keep healthy foods on hand, wherever you go. That way when the snack attack hits, you’ve got something good to grab.
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