Tag: Healthy habits

      Lose The Weight By Replacing Late Night Junk Food With Healthy Treats

      August 31, 2012 /

      bags of potato chips on store shelf

      It is tempting to reach for sweet and salty snacks after a long of work but regular noshing can add to weight gain and poor health.

      Replacing junk food with healthy snacks filled with fiber and protein can stem cravings and provide nutritionally dense foods which are beneficial and filling.

      Fiber and protein make all the difference when it comes to smart snacking. Fiber, found in fruits, vegetables, whole grains, and legumes, slows digestion, stabilizes blood sugar, and promotes gut health. Protein helps preserve muscle, boosts satiety hormones, and reduces overall calorie intake. Together, they create a powerful combination that fights mindless snacking. Research shows that increasing protein and fiber intake can naturally reduce daily calories consumed without feeling deprived. People who choose high-fiber, high-protein snacks often experience fewer cravings and enjoy better mood and energy throughout the day.

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      Nutrition, Wellness

      Five Key Ways to Prevent Diabetes

      September 8, 2011 /

      People who manage to stay healthy and diabetes free as they age share some healthy habits.

      The five key traits they share represent healthy habits which anyone can incorporate into their daily routine.

      Normal weight They were not overweight or obese, and maintained a body mass index below 25 (a threshold equivalent to 155 pounds for a 5-foot, 6-inch woman).

      Nonsmoking They had never been regular smokers, or they’d been smoke-free for at least 10 years.

      Physically active They got at least 20 minutes of heart-pounding, sweat-inducing exercise three or more times per week.

      Healthy diet They consumed a diet with lots of fiber, little trans fat, few refined or sugary carbohydrates, and a high ratio of good (polyunsaturated) to bad (saturated) fats.

      Little to no drinking They used alcohol in moderation, if at all — two drinks or less a day for men, and one drink or less for women.

      Nutrition, Research, Wellness

      Developing Healthy Habits is the Key to Wellness

      May 17, 2011 /

      Seemingly little things like getting up early in the morning and daily schedules make a big impact in helping to insure the success of your health goals.

      Healthy habits create an environment for achieving your healthy lifestyle.

      Make a commitment. Write it down, and tell your friends and family and make it public. Ask them to keep you accountable, support your goals, and join you as you build better habits.

      Schedule it. Don’t expect exercise time to appear by magic. You have to make time for it, just like you would a dentist appointment, pedicure, or business meeting. Program it into your day planner. Schedule a couple weeks worth of exercise slots in advance so you can plan for it.

      Do it first thing in the morning. If fitness is part of your morning routine, you’ll have it over and done with and won’t let anything else that comes up get in the way.

      Do it at work. Give up your lunch-hour fast food run and hit the gym, bike trai,l or local track instead. Ask coworkers to tag along. Or, add “fitness” to the end of your workday and exercise on your way home.

      Make no excuses. Even if you’re exhausted, bored or feeling lazy, honor your exercise commitment to yourself. You don’t have to do a full-court press every time. If your energy level is low, do something easy like a walk instead of a run. If you’re bored, do something different like a bike ride instead of running on treadmill. Any exercise you do counts as part of your new habit.

      Wellness

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