10 Tips for a Healthier You

Tip #1 – Stock up on healthy food
Stock up on lots of your favorite fruits, vegetables, whole grains, nuts, and other healthy foods. Wash and prepare them, and store them in plain sight – in a fruit bowl, on the kitchen counter, or in the front of the fridge. If healthy food is ready to eat and visible, you are more likely to grab it when the munchies hit.

Tip #2 – Remove temptation
Once you have stocked up on healthy foods, you need to remove any unhealthy temptations. For some people that means putting them at the back of the cupboard. Out of sight, out of mind. For others, it means throwing them out. As much as I hate to waste food, sometimes it is preferable to throw it out than to suffer the health consequences of eating excess sugar or unhealthy fats.

Tip #3 – Keep healthy snacks handy
For those times when hunger strikes, keep some healthy snacks nearby. Fresh fruit, chopped vegetables, hummus, guacamole, nuts, nut butter, and healthy granola bars (with few or no added sugars) are all great options.

Tip #4 – Eat mindfully
Pay attention to how different foods make you feel. It can be hard to kick cravings for sweets or junk food. To help make the transition, notice how you feel after eating unhealthy foods. Compare that to how you feel after eating fresh fruit, vegetables, and other healthier options. Noticing how much better you feel after eating healthy food will keep you on the right track.

Tip #5 – Swap added for natural sugars
If you are struggling to cut down on your sugar intake after the holidays, try eating natural sugars from fruits in place of added sugars from cookies and candy. Fruits are full of healthy fiber, incredible phytochemicals, and other healthful compounds that provide an incredible array of health benefits. Increased consumption of fruits has been shown to:

• Lower your risk of heart disease

• Reduce your risk of certain types of cancer

• Reduce your risk of developing diabetes

• Improve your digestive health

• Strengthen your immune system

Tip #6 – Stay hydrated
Making sure you drink enough water is crucial for your health. Even mild dehydration can negatively impact your physical, mental, and emotional health. Among other things, dehydration can lead to headaches, fatigue and muscle cramps. Women should drink seven to eight (8-ounce) glasses and men should drink 10 to 11 (8-ounce) glasses of water each day.

Tip #7 – Limit caffeine

Caffeine is a natural stimulant. It can be tempting to rely on caffeinated drinks to stay alert and work long hours. However, caffeine can also produce unwelcome side effects like anxiety, restlessness, and difficulty sleeping. And for a significant portion of the population, caffeine can even increase the risk of cardiac events. When you feel your energy levels decline, instead of reaching for caffeine, try drinking a glass of water, eating a small snack, and getting some fresh air. If that doesn’t help, try drinking green tea instead of coffee. 

Tip #8 - Identify healthy take out options near you

Let’s be realistic, some nights you’ll get home exhausted and won’t want to cook. But if you are prepared, you can stop yourself from turning to really unhealthy options. Identify local restaurants, look at their menus online, and pre-select some nutritious options (using their nutrition facts information if available). Keep a note of those options ready for those nights when you need to order in.

Tip #9 – Exercise
Exercise is key to overall health. It reduces the risk of many health conditions, improves mood, increases energy, aids digestion, and produces a general feeling of well-being. An added bonus is that, after exercising, we often feel more like eating healthy foods. Including even a small amount of exercise in your daily regime is key to a healthier you.

Tip #10 - Get enough sleep

When it comes to developing healthy nutrition habits, sleep is absolutely crucial. It might not sound as though it is related to nutrition, but the two are inextricably linked. Did you know that getting insufficient sleep increases the amount of hunger hormone released by your body and causes you to crave more refined carbohydrates and simple sugars? Donuts anyone? So if you aren’t getting enough shut eye, you are making it far harder for yourself to make healthy choices. We should all be aiming for at least 7 to 8 hours sleep each night.