70 Simple Daily Habits You Can Do For Health, Fitness & Wellness

SIMPLE DAILY HABITS FOR HEALTH, FITNESS AND WELLNESS (70 OF THEM!)

One of the biggest road blocks that people tell me they have is time. We are all living in a super busy, wound up, go all day kind of world. Getting in eating healthy and workouts and stress reduction can actually be a challenge when you’re trying to juggle work, family, relationships and more. (Believe me – I am right there with you!)

I was talking with one of our fitness retreat guests the other day and she wanted simple, broken down ideas of what she could do immediately when she returned home. Change seemed overwhelming for her and I know it is for many other people too. So I decided to create this easy list of 70 simple daily habits to give you ideas of what you can do right now to make small changes in your daily routine.

My goal was to have you pick one from any of the three categories below to focus on for that day. You can continue to practice the same habit or you can choose a different one each day. You can extend to a week if you’d prefer. Either way, the list was created to show you that there are many different little tweaks you can make to make a difference in your health and wellness. Focus on what you need most and what feels good for you!

70 HEALTHY HABITS TO PRACTICE

NUTRITION & EATING

Add in a new color food (yellow, red, green, purple, white, orange, blue)

Try a new food

Eat at least 1 serving of fruits and vegetables daily

Use portion control

Eat all unprocessed foods

Have a no sweets day

Drink water

“Healthify” an otherwise unhealthy meal

Have protein at each meal (can be animal or plant based)

Chew your food completely

Eat without distractions

Eat sitting down rather than standing up

Meal prep

Limit caffeine in the afternoon

No white/refined carbs

Look ahead the menu if going out to eat so you can decide which healthy item you’ll have

No artificial sweeteners

Add in healthy fats

Stop before you’re stuffed (you can have the rest later)

Take a multi

Get in your Omega 3s

Take quick snacks with you if you’ll be traveling or on the go

Seek out recipes from cookbooks or online blogs if you need inspiration

FITNESS & MOVEMENT

Make time for recovery (stretch, foam roll, dynamic flexibility)

Try a new workout

Change your current workout (tempo, sets, reps, weight, interval time, etc)

Take your workout outside

Track your progress so you know what’s working and what isn’t

If you’re not sure where to start – seek help from a professional so you can get going

Take a walk

Something is better than nothing (even 5 minutes)

Take advantage of vacation time and get in regular workouts

Try an outdoor activity instead of a conventional workout (go paddle boarding, cycling, hiking, cross country skiing)

If it causes you pain, don’t do …

Obesity And Overweight: Five Diseases And Health Conditions

A health care professional can readily tell if you are obese, overweight, or healthy by simply measuring your Body Mass Index, or BMI, in short. It effectively determines your weight in proportion to your height and the further it goes outside the scope of the standard range, the greater your odds are of developing a host of critical health issues from obesity and overweight.

Accomplishing and sustaining a healthy weight is something that cannot be achieved overnight and might turn out to be a challenging task for obese and overweight individuals in the long-term. Ensuring a healthy weight through appropriate means or at least preventing yourself from gaining more weight can help overweight people reduce the likelihood of developing specific medical conditions.

Obesity is on the verge of becoming a national epidemic in the USA and is associated with several chronic diseases, including type 2 diabetes, high blood pressure, hyperlipidemia, cancer, and cardiovascular disease. The grave medical condition is responsible for an astounding 18% mortality rate in the age group of 40 to 85 among American population, as observed by a health research study carried out in 2013, questioning the deeply-rooted, prevailing notion of the medical and scientific community that a mere 5 in every 100 deaths in the country are related to obesity. The new finding essentially suggests that it is as fatal as cigarette smoking, when it comes to the discussion of public health hazards, as the particular way of nicotine consumption can be linked to 20 in every 100 deaths in the USA and is acknowledged as the major preventable cause of mortality in the country.

Almost 2 in every 5 American adults were diagnosed with obesity in 2015-16, which is a significant increase from 34% in 2007-08, and its impact became more profound with a steep increase from 5.7% to 7.7% during that time. While not a single state reported an obesity rate of over 15% in 1985, as many as 5 of them registered rates higher than 35% for the year 2016.

Obesity and overweight are often associated with emotional health issues like depression. People who are either obese or overweight may also experience weight bias as well as face the stigma of the medical care services providers and others, which, in turn, can result in guilt, feeling of rejection, or shame, further worsening the prevailing problems concerning one’s mental well-being.

The major diseases and health complications caused by obesity and overweight are illustrated below in brief.

I. TYPE 2 DIABETES

When the blood glucose concentration becomes abnormally high on a permanent basis, the particular medical condition is termed as type 2 diabetes. About 4 in every 5 individuals with the said form of diabetes are known to be either obese or overweight. High blood sugar levels can manifest a large number of medical conditions, such as stroke, heart conditions, eye issues, neuropathic damage, eye problems, and other health issues.

Allowing yourself to engage in periodic physical activities and reducing 5% to 7% of your …

Health Insurance Costs and Modern Medicine

It seems that the more insurance one has the higher go the fees. Doctors now earn substantially more than they did proportionally few years ago. While they know that their patients can recover most of the cost for their service they rarely get an argument from them. In Australia we have the Medicare system that covers everything for those without private health.

The previous Prime Minister, Tony Abbot, put this extra burden on people that they must have health insurance. Only the pensioners above 75 years are now covered by bulk billing. That is they are not charged and the government pays for them. Prior to the Abbot changes everyone had this type of benefit but the cost was unsustainable.

Because of that rise in fees the government is now looking for ways to cut it back even further. The increase in population from overseas migrants is putting an extra burden on the system. Some of these people will go to two or three doctors in the same day thinking they will get better quicker. Some are also getting extra drugs and selling them overseas.

Modern medicine is expensive and now the vets are also on a par with the medical profession as far as fees go. The debate that they do much the same amount of study is a logical claim but when one has no insurance against their bills it is rather tough for many to afford it. Pet ownership is suffering as a result.

We can’t go backwards to old systems because it becomes too complicated. Once people earn more it is hard to take it away again. This is yet another dilemma the government is dealing with as there appears to be no way they can force a decrease in the cost of the medical bills covered by their program. The cost of private insurance is also rising beyond what most and now afford.

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Are You HELPING Your Health?

When it comes to your personal health, are you HELPING yourself, or acting, as your own worst enemy? Rather than proceeding, merely, with, wishful – thinking, and / or, rose – colored glasses , does it make sense, to proceed, in an introspective, objective manner, and consider / determine, how you might help, on your own behalf? One does not maximize his potential, to live, the happiest, healthiest existence, until / unless, he becomes proactive, on his own behalf! With that in mind, this article will briefly, consider, examine, review, and discuss, using the mnemonic approach, what this means and represents, and why, perhaps, the best way to do so, is to fully consider, the advantages of self – help.

1. Healing; happiness; head / heart: It is rarely, in one's self – interest, to overly consider, logical components, at the expense of emotional ones, or vice versa ! Using a head / heart approach, and balancing these aspects, often, is the wisest way, to proceed! When one fully considers, enhancing his happiness, by knowing himself better, and proceeding, in a relevant way, is, often, a healing way, and goes far, in helping you, be consistently, happier, and, thus, often, maximizing the potential for better health!

2. Energy / energize; emphasis; endurance; excellence: Anything which enhances your personal energy, in a positive way, goes far, towards energizing you! When your emphasis aligns with that perspective, and you proceed, with persistence, your endurance increases, and your chances for personal excellence, increase!

3. Listen; learn; lessons; logic: Take the time, and make the effort, to listen, to yourself, and your personal needs and specifically! When we learn, from every experience and conversation, we become better, because of those important lessons! Will you have the emphasis and focus, to use the logic, needed and necessary, to become your personal best?

4. Priorities; perceptions; plans: If your highest priority, isn't you, how can you be happy? If your perceptions, hinder, instead of help, you will be challenged, to become better! Will you commit, to planning, for better times and things, in a positive manner, or consider, every obstacle, as a problem?

5. Ideas; imagination; innovate; introspection: If something about you, does not satisfy or please you, will you proceed, forward, to reinvent – yourself? Will you combine, introspection, with objectivity, in order to proceed, with a well – developed imagination, which might, help you consider ideas, which create a better – you?

6. Needs: First, you must clearly, identify, your personal needs, and, then, a plan, to address these, in a positive, productive way!

7. Generate goodwill; greatness: Maximize your potential, for personal greatness, and, seek to generate the optimum degree of goodwill, which makes you feel better, and more satisfied!

One either proceeds, in a way, which is HELPING himself, or, fail, to move in a personally, pleasing, approach! Which might you prefer, and commit to?

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4 Unique Health and Fitness Tips

Hello friend!

In this article, I am going to share 4 unique health and fitness tips. I will also tell you how to use these tips in your daily life. Health and fitness tips are meant to help you live a more prosperous and healthy life.

So let us get started.

Drink up

Americans started this campaign a few months ago. It has become popular and it is providing amazing benefits. Studies showed us that on average American citizens drink only 2 glasses of water per day. We need 8 to 10 glasses of water daily to fulfill our body requirements. Our body should not be dehydrated.

When our body is dehydrated, it stores water weight along with harmful toxins. It is necessary to drink a lot of water so that toxins are washed out properly.

How can you use this tip in your daily life?

  1. Bring a water bottle with you, wherever you go
  2. Drink 2 glasses of water before your breakfast
  3. Drink 2 glasses of water before exercise

Fibers

Well fibers have many advantages over fast food or junk food. Fiber intake includes eating fruits, vegetables, and salads. Last week I visited my friend and I was amazed at her breakfast.

Her breakfast included 2 oranges, 1 banana, 1 apple and an omelet with a slice with 2 glasses of mineral water.

This breakfast has many benefits over eating cereals or simple bread slices.

  • It makes you feel full
  • If you did your breakfast at 7 AM, you will feel hunger at 11 AM. It is recommended to eat a fruit serving or vegetable serving at this time.
  • It is a complete diet.
  • It gives you energy and refreshment.

Eating fibers also helps you maintain your weight without any crash dieting programs.

Timing of Your meals

It is important to have your meals at time. Consult your health expert for this purpose.

Join a Slimming Center

Slimming centers are doing an excellent job to help you lose weight. It is a fashion to join a gym or slimming center. However, do not waste your money on things you do not want. You can do gym workout at home. To live a healthy life, exercise is necessary. It depends upon your lifestyle.

Some people do not need to do any exercise because of their working routines. Others like me (online workers) do need exercise.

How to use this tip in your daily life?

  1. Walk for 10 minutes daily
  2. Do yoga or push ups at home
  3. Join a gym for this task

Best of luck!

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The Clearest Sign of Mental Health

Am I mentally ill, could be the question? Every healthy person learns to ask such a question, as is the paradox that is health and ill-health.

Now, let's be crystal clear about what this paradox is about. Let me use myself as an example. The times I have been most unhealthy mentally, emotionally, spiritually, I have lacked something very important – something critical for health. I lacked the capacity to see that I was healthy, and perhaps others knew it. I'm sure they did. I may have suspected something was wrong, but I would not at that time be able to pinpoint it. Eventually I might, and when I did, I would be on the cusp of recovery.

What is the clearest sign of mental health?

Insight.

It's like being in mental health inpatient facility. The main indicator psychiatrists are looking for. Can the person perceive reality? Are they delusional? Is there grandeur? Of course, the purpose for admitting people to these hospitals is to give them time and treatment to come back to reality – to receive insight.

It's a scary individual that does not have insight. Yet, the narcissist is one who seems fine – until you get close to them – but has a major lack of insight. They cannot see a single fault within themselves. And they may only ultimately agree they have something to change when they see there is some advantage coming to them for appearing humble.

Now, this is dangerous; to see yourself as unequivocally superior to others is bad for everyone. You cannot be corrected when you need to be, and others are not acknowledged for the goodness and attributes they have.

The person who has insight, however, sees the faults inside themselves, and they have copious humility to be able to see the wrong, the error, the mistakes they make; that we all make from time to time. They're not fearful of exposure because they see what is wrong and they see that it is straightforward to attend to it and fix it.

There's the paradox in all its glory: the one who thinks they're perfect is unimaginably dangerously imperfect, because they cannot see their fault, yet the one who sees their imperfections might as well be perfect, for human intents and purposes.

If you want to know if you're healthy, do you have the capacity for honesty?

Can you see what you need to be able to see? Not just for yourself, but for others, too.

Now, we can see that there are maladies of anxiety and depression that express themselves in many ways, but do not manifest in a lack of honesty. Comparatively, mental health is less of an issue, even if there is a lot of pain the person must wrestle with. This is not to say that their mental ill-health is any less important. Indeed, many times people can suffer mental ill-health because someone close to them has had narcissistic impact on them.

People who suffer depression …

Better Health Through BALANCE!

Most of us have heard, the advice, Everything in moderation! Those, who seek, immediate, easy results, when it comes to living a happier, healthier life, are generally disappointed, because it requires a BALANCE of a variety of actions, including enhancing one’s attitude, lifestyle, personal habits, diet and exercise, etc, as well as using some common sense, in the quest. While this may seem obvious, since common sense, is often, one of the rarest behaviors, only those, with patience, and discipline, and a willingness, to open – one’s – mind, to consider, options, alternatives, and what’s best, for you, personally, generally proceed, accordingly. With that in mind, this article will attempt to, briefly, consider, examine, review, and discuss, using the mnemonic approach, what this means, and represents, and why it makes a difference.

1. Best; better; benefits: If you hope to experience the best possible health, and well – being, it’s essential to proceed, in a better way, than most do! Focus on the benefits of a variety of options and alternatives, rather than proceeding, with a narrow mind!

2. Attitude; attention: You can think you can, or think you can’t. Either way, you’ll be correct. Henry Ford, who was credited with saying these words, understood, the need, to proceed, with a true, positive, can – do, attitude, and paying attention, to what personal actions, are in your best, overall interest!

3. Listen; learn: Everyone makes mistakes, but the wise individual, consistently learns, from every conversation, and experience, gaining relevant expertise, and hopefully, better judgment, and wisdom! This means committing to effectively listening, far more than speaking, etc!

4. Aptitude; actions: When one develops and enhances his personal aptitude, and skill – set, and takes actions, in his own best interest, he will generally be happier, make wiser decisions, and, generally, healthier, too!

5. Needs: A healthier life demands, understanding your personal needs, priorities, goals, etc, and, differentiating, those, from unsubstantiated perceptions, opinions, and empty wishes!

6. Clever; character; creative: When someone is clever, enough, to proceed, with the quality of character, focused on a creative approach, to a happier, healthier life, much of the battle, is overcome, towards becoming the best, you can possibly be. Health, in the vast number of instances, depends on a meaningful balance of diet, exercise, happiness, self – discipline, and a desire to live a healthier life!

While all illnesses can’t be avoided, a commitment to BALANCE, often makes every – day living, happier and healthier. Will you have the discipline, to proceed, in your own best – interest?

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Companionship and Senior Mental Health – Let’s Talk About Depression

Most of us believe that caregiving must focus on the mind, body and soul. When seniors are lonely, they get depressed, just like you and I. Human beings need companionship, but we also need the right type of companionship. Perhaps like you, I strongly believe in matching a caregiver’s personality with that of their client and I find it so unfortunate that many companies in the in-home care industry do not concentrate on this. Matching client personalities makes for a positive relationship, stronger mental health, and a stress free in-home caregiver situation. Everyone wins.

Yes, it takes a little longer to find the right caregiver, but that’s okay, because in good in-home care companies they’ve found it prevents turnover, which is one of the complaints that many in the industry have. A true companionship-based caregiver scenario is one where the client is treated like family. The best way to achieve this is to make a proper match so that both the caregiver and the client see each other as family, it is best when it is a two-way street.

There was a very good research study in the “Journal of Health Psychology” put out by the American Psychological Association in 2011 (Cite: Vol. 30, No. 4, 377-385. DOI: 10.1037/a0022826). The research is titled; “Loneliness, Social Isolation, and Behavioral and Biological Health Indicators in Older Adults,” by Aparna Shankar, Anne McMunn, and Andrew Steptoe. In conclusion the research paper notes:

“Loneliness and social isolation may affect health independently through their effects on health behaviors. In addition, social isolation may also affect health through biological processes associated with the development of cardiovascular disease.”

For those of who work as caregivers, they are hardly surprised. In fact, experts in the sector have been saying this all along. The families of elderly tell us that they too are concerned and it is often one of the primary reasons they contact a company for in-home caregiver services. I hope you understand and agree with myself, the families, and the empirical scientific research.

I believe no one should have to be lonely in old age, we are here to serve, and glad to help our clients live happy, healthy and with compassionate companionship. As our population ages these issues emerge to the forefront, and it is all of our responsibilities to makes sure everyone concerned is served fairly and treated with dignity. Please do the research and think of those people you know who are in need, we must make such positive steps a reality for all.

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Health Foods – That May Not Be So Healthy

When it pertains to weight loss, a one-size-fit-all diet plan does not have great results. This is far more important considering that although some could be fine and also wholesome, they can on the other hand be detrimental for several individuals.

However, you will find lots of individuals who assume that since a food item is considered "healthy" and "good" suggests that they are totally free to eat just as much of it as they would like while not having any sort of consequence.

The argument regarding which food is good or not will possibly remain a never-ending one. There seem to be lots of divisive beliefs cropping up now and again. Having said that, there are particular things which just about everyone accept are not ideal whenever you might be looking to reduce weight as well as live a healthy life.

Exactly how bad any particular food item may be thought to be is actually debatable considering that any food item could be eaten in moderation without it having any kind of negative effect upon the individual.

It's thus essential to take into account the overall quality as well as effects of some of the foodstuffs that you are eating just as much as you like right now while you may be reasoning that they would have zero influence upon your weight loss endeavors.

It is quite astonishing to notice many individuals eat so much highly processed foods thinking that they are truly nutritious for them.

Below are a number of common foods men and women are eating trusting that they're eating wholesome foods.

Salad Dressings

Whereas the salad by itself is known as a way of consuming a healthy and balanced food, the dressing applied can nevertheless make it totally "harmful." Plenty of the regular salad dressings contain a whole lot of sugar and used primarily vegetable oils including canola or soy oil. These kinds of toppings easily help to make the salad as harmful as the other foods the individual could be avoiding.

You could as an alternative dress your salads by using olive or vinegar oil. You could also look for a number of the far healthier salad dressings that don't have added preservatives, vegetable oils and sweeteners.

Conventional Soy

All soy contains high quantities of phytoestrogens which many experts dispute to be either wholesome or unhealthy. At the same time, most conventional soy is mostly genetically improved and therefore raises a whole lot of wellness and safety questions. Try and keep soy intake to a minimum and also opt for the organic and whole food variants.

Yogurt

The majority of classic yogurts tend to be filled with lots of artificial sweeteners and / or sugar. The homemade yogurt or the ones that you are able to get from fresh milk from a local ranch are often very nourishing. Make use of Greek yogurt or get a very good high-quality organic plain yogurt then include your own preferred toppings.

Whole Wheat Bread

Thinking about it, wheat …

Health Insurance Solutions Part II

Time and time again there is a solution to every problem, challenge, obstacle or anything else that may cause us to fret. Ecclesiastes 3: 1-8. The Affordable Care Act never stated insurer had to do away with the underwriting process. Several elements to sell plans were implemented to conform and to be compliant with the law which included: essential health benefits which are all necessary; with the exception of pediatric dental and vision coverage, especially for someone who does not have minor children in their custody.

The other element is the fact that carriers could no longer deny coverage to consumers who has more than enough health related conditions with exorbitant premiums, terms in the insurance world “rated” because of preexisting conditions.

This is the major problem facing the health sector and why insurers are unable to measure their risk with finding reasonable rates for the American people. This is a shot in the dark for insurance companies to play a guessing game of not knowing who has chronic health problems on a regular basis and what the cost would be to accurately provide care at reasonable prices. Actuaries’ calculate insurance with a purpose; to estimate risk. No measuring stick, no wonder why carriers have lost money over the last several years and are ready to bail out.

The government involvement in the insurance industry is to govern, not necessarily to run the insurance business. It is sad that large carriers are allowing the government to dictate and rule out the main premise of insurance. This business is built on risk factors. There is no difference if you wanted to purchase homeowners, auto; or any other type of insurance, there are risks with insuring property. Our physical bodies are a higher risk since we are moving objects on the go all the time, we wear out and break down time to time and have to be repaired and healed.

Why aren’t insurers addressing this fact with lawmakers? What are the chances of a mechanical breakdown with stationary buildings? Physical buildings breakdown due to neglect and lack of maintenance, or if someone physically damaged the property for whatever reason. When was the last time you purchased property and casualty insurance and your risk wasn’t taken into consideration for how much you will be charged in premium dollars? Well, it is no different with health insurance.

There is a solution and a plan that will work. It is not about taxes, neither is it about how many people will lose coverage, cutting back on Medicaid, squeezing the poor, the rich getting richer or the other non sense we hear from politicians. Insurers need to be bold and follow the guidelines of the current law, go back to the underwriting process, deny no one coverage and have affordable premiums based on risk the way it was in time past; prior-Affordable Care Act.

As consumers, it is our responsibility to take care of these earthly bodies and to protect our finances while we are …