Healthy Habits

Habits for a Healthy Life

12 Habits for a Healthy Life

      Individually, and all together, these can make an amazing difference in your wellbeing. Many of today's chronic diseases - such as hypertension, diabetes, heart attacks and strokes - can be prevented through a healthy lifestyle. 30% of our youth will be obese in their 20's - this generation will be the first to have shorter lifespans than their parents; this trend could be reversed by adapting health lifestyles.

     Each healthy habit described in the articles below can make a big difference in your well-being and for your family. Consider adding a new healthy habit each month!

     Also check out our Healthy Living Road Map to help you put these habits into action, day by day.

       Did you know that healthy eating can be a bargain? There is a common belief that it's more expensive to eat healthy foods, but it turns out that's just not true. This article compares healthy snacks and side dishes with typical snacks and side dishes to show you how healthy eating can be good for your wallet, too!

Eat 5 or More Fruits plus Vegetables a Day

Back to the basics - if you can get this habit down, you are well on your way to healthy living! You choose the right oil and gas for your car to make it run; it’s also important to give your body the right nutrients to help it run well. Focusing on getting a total of 5 or more fruits and vegetables a day, will help you eliminate many of the high calorie – low nutritional value foods that may be causing weight problems. Also, eating a variety of fruits and vegetables as part of a balanced diet is a better way to get your needed vitamins and minerals than a multivitamin pill! Try it out for 21 days and you'll begin to see the benefits for yourself!
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Create an Exercise Habit

There are so many great benefits to having a consistent exercise routine, including protection against development of coronary heart disease, stroke, hypertension and non-insulin dependent diabetes mellitus, reduced risk of osteoporosis, control of body fat, extra energy, improved mood, decrease in anxiety and depression and more! The recommendation is 30 minutes 5 times a week. But what is the best work out plan for you? The one that you will do and enjoy!! Jogging, walking, dancing, gardening, zumba, tennis . . . the options are endless and you really are allowed to have fun while getting into great shape! So pick some activities and enjoy creating this healthy habit!
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Portion Control Made Easy

At least half your plate should be fruits and vegetables. The more you choose a whole food, plant based diet, the easier it is to control your portions because these foods help your stomach know when it's full. If you choose foods that are calorie dense, be very careful with portions.
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Healthy Fats

Plants, such as nuts, seeds, even dark greens (!!) are the best source for the fats your body needs - and it's best to get them by eating the plant rather than the expressed oils. Just a small amount of nuts or seeds is plenty - such as 2 walnuts rather than eating them by the handfuls which could be several 100 calories. You don't need oil to cook, read our healthy eating adventure blog below!
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Adequate Sleep

Getting a good night's sleep may have more health benefits than you know! Research has linked inadequate sleep to the obesity epidemic. Many healthcare professionals site adequate sleep as an important part of any weight loss program as well as a healthy lifestyle. Find out a few great tips to enhance your quality and quantity of sleep!
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Short but not Sweet . . .

Did you know that if a child drinks a can of soda daily, he is consuming 140 empty (non-nutritious) calories a day? So if you're wondering where those extra pounds are coming from each year, you may take a look at what you're drinking as well as what you're eating. Choose water over soda and other sugar-sweetened beverages and you will see a dramatic change in your weight as well as your overall health and vitality!
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Benefits of Eating Fish

Unlike red meat, fish has lower saturated fat and is still a good source of protein. Most importantly, fish contains two main omega-3 fatty acids that have been shown to improve cardiac health by lowering triglyceride levels and slowing down the build-up of plaque within the arteries. Small servings paired with lots of fresh vegetables can be a part of a healthy, low-fat diet.
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Do you know what you're eating? Read the Labels!

As we all know, every package and can has a label on the back that provides detailed information about a product’s nutrient content, and also a complete list of its ingredients. But how often do we actually consult the label on the back? Even when we do, what does it all mean? This article will provide you with some pointers on what to look for, what to avoid, and will give you the tools to make an informed decision about what you decide to purchase.
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Choose Whole Grains

We've all heard that whole grains are good for us and we see "whole grain" on more and more packages but what does it all really mean? This article explains the very important health benefits of whole grains (such as a reduced risk of atherosclerosis, heart disease and stroke) and also gives great suggestions on how to easily integrate healthy (and delicious!) whole grain habits into your daily life!
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Quitting Smoking

No matter how much or how long you’ve smoked, when you quit smoking, your risk of heart disease and stroke starts to drop. In time your risk will be about the same as if you’d never smoked! It takes some work, but the benefits of quitting far outweigh the health (and financial) costs of a smoking habit. Feel better, look better and be a healthy role model for your kids, family and friends. This article offers great resources and tips for kicking the habit. And of course, replace smoking with our other healthy habits, such as exercise and eating fresh vegetables, and you're guaranteed great results!
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Eat your Legumes!

Legumes are among the most versatile and nutritious foods available. They are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. Legumes are good for weight loss because they are also high in fiber and protein. Also, regular consumption is associated with a lowered risk of heart disease! Discover why and how to eat more legumes in this article.
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Be Fresh!

You may be getting much more sodium than you think if you eat out or eat pre-packaged foods. Even just salting or using dressings at home can mean high sodium intake. And while sodium is necessary in the body, too much of it contributes to hypertension. Much of the food we buy is over-salted and it may taste good at first . . . but does it really taste like anything other than salt? When you eat fresh-cooked food that is prepared with minimal salt and great fresh ingredients, you discover a wonderful world of flavors as well as great health benefits!
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Laugh Every Day

Come on, you know you love to laugh. Well now you can learn about all the great health benefits of laughing! Laughter boosts energy and the immune system while also relaxing the whole body. Laughter triggers the release of endorphins, stimulates circulation to the brain and protects the heart. Not to mention the emotional and psychological benefits and the fact that it just feels great to laugh! So read this article to learn about laughter and other tips to de-stress and Laugh Every Day!
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Putting Healthy Habits in Action...

Healthier Recipes

Adopting healthier eating habits doesn't have to mean throwing out all your old favorite recipes. Sometimes just a few simple adjustments can turn those family favorites into healthy morsels. Try out these 5 easy recipe modifications and you're in for a treat: these adjustments will probably make your recipes taste even better by bringing out natural flavors! Bon Appetit!
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5 or More, What's your Score?

How are you doing with eating your fruits and vegetables everyday? The game is 5 or more per day! Maybe you need a few more helpful hints to see how easy it really can be. In this article, you'll find easy healthy vegetable snacks, great ideas for cooking and serving veggies as well as a few delicious healthy veggie recipes. Try it out and see for yourself how easy it is and how great you feel!
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Cooking and Eating Fish

If you're not familiar with cooking fish, it can seem like a challenging task. However, with these few simple tips and recipes, incorporating fish into your diet is easy. Remember to balance it with lots of fresh vegetables, whole grains and legumes!
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More About Salt

As you've taken on these healthy habits, you hopefully have begun to notice all of the wonderful, healthy foods and unique flavors that are available. Reducing salt and using herbs and spices is a great way to enhance and experience those delicious flavors even more. And of course the health benefits are plentiful as well! In this article, find out some very simple ways to minimize salt and maximize flavor and your health!
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Using Whole Grains

White flour is everywhere, but luckily more and more so is whole wheat flour and other great whole grains. Whole grains are easy to add to your diet and also add more flavor and variety than refined grains. Did you know that refining white flour takes about 40 to 50% of the vitamins and fiber out of the wheat? Eating 2.5 servings of whole grain food a day can cut your risk of heart disease by one-quarter. You can also reduce your risk of bowel disorders, cancer, stroke, high blood pressure, obesity and type 2 diabetes. Try these great recipes and experiment with your own!
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Beans in the Kitchen

So you understand that legumes are good for you and a great meat substitute, but what in the world do you do with those little hard dried beans to turn them into delicious meals? This article explains it all and provides two must-try recipes featuring hearty helpings of beans. Yum!
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Sustaining Healthy Habits

Whatever you've taken on so far from the healthy habits list, it will certainly make a big difference in your life and your health. Here are a few tips to encourage you along the way as you continue incorporating new habits. Remember, you're creating healthy habits for a lifetime; start by taking one day at a time and before you know it, it'll be second nature! These healthy habits are about feeling great, having more energy and living well, as individuals and as a community. Congratulations on taking on creating a healthier, happier you!
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