matters most w h a t
10 Simple Steps to Instantly Improve Your Health and Happiness Life can be complicated, filled with commitments, responsibilities, and demands, leaving little time or energy to focus on ourselves. We constantly turn to drastic “quick fixes” in attempt to control our health amidst the chaos. Our tendency to turn to elimination diets and unnecessarily intense exercise regimes leaves us feeling overworked and unsatisfied. When these efforts produce negative results, such as sickness, injury, and weight gain, we become frustrated and depressed. Although we cannot easily reduce our obligations in every day life, there IS a way to feel healthy and happy in our ever-demanding world. Let “keep it simple” be your motto, especially in the area of fitness. Try approaching fitness with a gentler attitude toward yourself and a simpler plan. Do away with the lofty goals and begin slowly, making small changes in your everyday. This month, apply these 10 surprisingly simple practices to your life, guaranteeing improved health and overall happiness.
By: Tina van Hamersveld
8 Stretch daily. Lengthen out tight muscles and prevent injury by increasing the range of motion in your limbs and joints each day. 9 Take 10 minutes a day to sit in silence or meditate. The state of relaxation generates high levels of serotonin, the feel-good chemical, and the growth hormone that repairs cells and tissues. 10 Find a physical activity you love and do it often. A quick game of tennis or a relaxing paddle around the bay will actually help reduce the risk of cancer, heart disease, and many other physical ailments. Pure enjoyment as well as a lengthened life? Sounds like a win-win. Add these practices into your life, taking it one day at a time, one change at a time, and remember to “keep it simple.” You will be rewarded with a healthier body, a smaller waistline, and a swing in your step. Now that you’ve got the key to unlock the door to improved health, gently turn it and walk in!
1 Eat breakfast daily, including a lean protein such as egg, yogurt, or nuts. Breakfast gets your metabolism pumping while the protein will reduce your hunger for hours and may even cause you to eat less the entire day. 2 Add dark green vegetables, such as lettuce, kale, or broccoli to one meal a day. Greens pack a serious nutritional punch and contain lots of fiber, which stabilizes blood sugar and improves digestion. 3 Take a 20-minute walk in nature 3 days a week. Walking in nature promotes the health of the body, mind, and spirit, not to mention increases your metabolism and burns calories. 4 Snack on a small handful of raw almonds between meals. Almonds contain protein, “good” fat, and fiber: the perfect combination to give you energy and suppress your appetite until your next meal. 5 Drink 8 glasses of water a day. Water is vital for all bodily functions including digestion, absorption, circulation, transportation of nutrients, flushing out toxins, and maintenance of body temperature. 6 Add 2 days a week of strength training. Strength training builds lean muscle, strong bones, and increases your body’s ability to burn calories. Planks, push-ups, and squats are easy and efficient exercises that can be done anywhere. 7 Join the national health campaign called “Meatless Monday,” making one dinner a week vegetarian. By limiting your meat consumption you will lower your risk of heart disease and cancer, reduce belly fat, and lessen your impact on the environment. february 2013 my hometown 19