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when you are pulled from work, family and friends, it seems impossible to eat well, exercise and get the best health. Brian St. Pierre, a sports nutritionist and nutrition educator who specializes in precision nutrition, said that incorporating some tips into daily life can greatly contribute to a healthy life. Whether it's tasting new food or finding more ways to exercise, read on to see some of the health tips you can start using today.
Credit: yobro10 / iStock / Getty Images 1. Brian St. Pierre, a sports nutritionist and nutrition educator, said if it's hard to schedule daily exercise in a week, try wearing a pedometer to remind you to take a few more steps. Challenge yourself to take a few more steps in the office every day. Walking is a kind of non athletic physical activity, also known as NEPA. You don't exercise explicitly, but you're increasing the amount of exercise. " "Research shows that the higher the level of the national accounts system, the healthier people are," said St Pierre. By raising the level of NEPA, you can definitely make a significant improvement. " The credit of
2. "Stand up, stand up, even if you have a good chance to sit down, stand up as much as you can," said Brian St. Pierre, a sports nutritionist and nutritionist. When you're standing, you burn more calories, "says St Pierre. Challenge yourself to avoid stillness. If you work in an office with an elevator as the standard, take the stairs every time. If you commute on the subway for a long time, stand on your way home. " These may seem like little things, but when you combine multiple versions of them, you can really use more energy, "said St Pierre. Now listen to how to be a bad woman's boss. Arrange active working meetings by persuading colleagues to take part in some kind of exercise or sports in one-on-one meetings and sneak into activities at work, said Jonathan Ross, author of the ABS apocalypse and spokesman for the American Sports Council. Ask them if they'd like to go for a walk, or if they're interested in going to a nearby gym to discuss when using a stationary bike. Your colleagues may thank you for your exercise break. If that's not possible in your office, try to schedule a day's walk, or at least stand and stretch every 90 minutes, rose said.
Credit: urs Siedentop / iStock / Getty Images span> Credit: even if you hate boring people, you can keep healthy by participating in interesting aerobic sports (such as kicking, tap dancing and kayaking). " "I call it 'do something real'," said Jonathan Ross, author of the book abdominal muscle exposure. It's better to share the experience with others. " Fun activities with fast-paced music can cheer you up. A 2012 study in the Journal of sports medicine and physical health looked at cyclists and found that exercising in sync with music was more effective. Credit: julief514 / iStock / Getty Images Credit: Jupiter images / photos. COM / Getty Images keep healthy D within reach by adding nutritious food. Try repacking your healthy food in a snack bag with crunchy vegetables, fruits or nuts so that when you need them, they're ready. If healthy food is rich and convenient, you are less likely to come into contact with unhealthy food. " 'it's important to use what you like, not to force yourself to eat what you don't like,' says Jonathan Ross, author of abdominal muscle exposure. "Snacks have a bad reputation, but if you make a good choice, it can help." If you can't eat raw vegetables without dressing or dipping, try a low calorie version. credit card: global stock / iStock Credit: jkb'u stock / iStock / Getty Images even if you work hard, you will have a desire that is hard to ignore. Take a moment to think about how you feel when your craving for a hot fudge sundae or a bag of cornflakes strikes, says Jonathan Ross, author of abdominal muscle exposure and spokesman for the American Sports Association. Stop and think about why you want what you want. Is it really hunger or something? " Ross said. He suggested that you wait 10 minutes, drink some water, or walk a little bit. " Desire leads to an automatic response that we can't think about. Taking the time to make a thoughtful answer can help control that desire. " Credit: fusion / fuse / Getty Images Credit: Advertisements 4. Brian St. Pierre, a sports nutritionist and nutrition educator, says that if you think about spending an hour or more in the gym and you feel exhausted, consider breaking up the day's exercise into chunks. In the morning, you can rub foam plastics in your home, go for a walk at noon, and lift weights later in the day. If you can't keep exercising, cut back on your regular exercise, rather than not exercising at all. " "If you reduce the number of workouts, or spend 35 minutes exercising instead of 45 or 60 minutes, it's better than staying at home and doing nothing," St. Pierre said. Try not to have a "all or nothing" mentality. Bryan St Pierre, a sports nutritionist and nutritionist, said: "when you get up to exercise, you may like to press the" nap "button, but if you exercise first thing in the morning, you will achieve greater success." "When you exercise in the morning, no matter what happens during the rest of the day, you're already exercising," St. Pierre said. Morning exercise may be more effective because the body has been fasting all night. A 2010 study in the Journal of physiology found that exercise on a high calorie diet is more effective on an empty stomach because it stimulates fat oxidation and improves insulin sensitivity.
7. If you want to eat healthier, don't eat any "trigger foods" in your pantry or fridge, said Jonathan Ross, author of "ABS secrets" and spokesman for the American Sports Association. If you can't get rid of the cold turkey, at least it will make it harder for you to get that bag of chips or a box of biscuits. " Put snacks where they are harder to reach, not in a bowl on the counter or in a chest high cupboard. If you need to kneel down or use a ladder to reach your favorite junk food, you're less likely to snack. " "It's amazing that the smallest hurdle can lead to a useful moment of thinking and help make better choices," Rose said.
8. Rich food
9. Eating a lot of food that contains a lot of fiber and water is your secret weapon for satisfaction. Vegetables like starchy ones (like carrots and peppers) can help you eat without calories. When you eat these foods, your stomach expands andThe brain sends signals that you're not hungry anymore. According to Saint Pierre, Chia seeds are another energy food that can sneak into your diet because they are rich in soluble fiber and omega-3 fatty acids. Sprinkle a tablespoon on your favorite dish. San Pierre said that the seeds absorb water and form a sticky gel to increase plumpness. Replacing carbohydrates with healthy alternatives, the researchers found that eating too much refined carbohydrates can lead to obesity and diabetes. A study of more than 65000 women in the Journal of the American Medical Association found that a diet high in carbohydrates and low in fiber increased their risk of diabetes. Try to cut down on carbohydrates and eat starchy free vegetables as an alternative. For example, try chopping or scraping zucchini instead of spaghetti. Quinoa is a good substitute for rice. There are many ways to add more fruits and vegetables to your diet, or use them instead of high calorie foods. Try using ground steamed broccoli instead of rice, or cabbage chips instead of chips. Jonathan Ross, the author of abdominal muscle exposure, said that kale chips are easy to make at home. Just tear a bite of kale leaves, season them, add a little oil, and bake them. Other ways to steal vegetables are to mix them with fruit smoothies, or use applesauce instead of butter in a recipe for baked goods.
12. Analyze every desire
13. Brian St. Pierre, a sports nutritionist and nutrition educator at precision nutrition, said that 7-9 hours of sleep a night is essential for health. " Sleep affected brain regions control your circadian clock, which controls your appetite, weight and blood pressure. Try to sleep seven to nine hours a night. Create a non stimulating environment, such as your TV, added Jonathan Ross, the author of "ABS secrets." For those who are naturally not sleepy, Ross recommends counting to 200 times 8. It's too easy to count sheep, so it doesn't distract people from the day and what's going to happen, "Rose said. Jonathan Ross, the author of "abdominal muscle exposure," says that spending a few minutes a day meditating can be a great help for mental health. For those who are just beginning to learn meditation, using spells can take some time to adapt. Ross suggests sitting still for five minutes, saying "inhale" and "exhale" to yourself in silence. It's a mantra, and there's no need to be surprised by meditation, "Rose said. Brian St. Pierre, a sports nutritionist and nutrition educator, said meditation helps lower blood pressure, reduce stress and anxiety.
What do you think? Have you tried these methods to improve your health? How do they work for you? Are there any other good tricks we missed out on doing you a good job? Please leave a message below and let us know.
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