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5 SIMPLE DAILY SWITCHES FOR HEALTHY LIVING
Author: Green Tea X50
Check out these simple daily switches that will assist you on your journey to healthy living!
Healthy living is all about making the right choices, and implementing them into your daily routine. Sometimes, all it comes down to is a little switch, and it’s a lot easier than you may think. It’s a process of reminding yourself that being healthy is a lifestyle, and not just a phase you go through 2 weeks before bikini season. So, check out these 5 simple switches that you can make in your daily routine, to help facilitate a healthier YOU.
Switch #1: Juice/sugary drinks for water
This switch is the easiest switch of all to implement into your daily routine. Instead of ordering juice when you go out for breakfast/lunch/dinner, stick to water. Not only is it cost effective, it also helps you increase your daily water intake and stay away from the sneaky sugars found in juices, milkshakes, coffees and soft drinks. You will feel much more refreshed, hydrated and healthier, plus it eliminates any teeth or clothing staining that can sometimes happen when drinking flavoured beverages. If you’re really struggling to down a glass of fresh cold water, try asking for lemon water or adding some lime/mint yourself to add a bit of flavour – or why not add your favourite Green Tea X50 flavour.
Switch #2: Taking the stairs instead of elevator/escalator
Keep this switch in mind when shopping, going out, or even when exiting the train station. Taking the stairs will get your blood circulating and muscles working, plus it avoids any awkward elevator talk. Next time you’re confronted with the option, make the switch and encourage your friends to do the same. And trust me, the more you make the switch, the less you get puffed when you reach the top!
Switch #3: Brown/whole wheat for white
There’s no need to starve yourself on nothing but beans and lean chicken just to maintain a rockin’ bod. Making little switches at home, in the grocery store and when you dine out can make a huge difference over time! Brown/wholemeal grains are a great alternative for white, plus you can pretty much find them anywhere these days. Whether its brown rice sushi, whole grain bread for your Subway sandwich or whole grain pasta in your spaghetti, these switches are super easy and if you ask me, they taste a whole lot better too!
Switch #4: Black coffee for lattes
There’s nothing wrong with treating yourself to a delicious latte with friends on a Saturday morning, but during the week you don’t always need the extra drizzle of caramel in your vanilla latte to get you through the day. If you insist on having a daily coffee to prevent the midday crash, simply make the switch to a black coffee instead. It will save you cash and calories, plus I can guarantee the barista will like you ten times more than the ‘triple, venti, half sweet, non-fat, caramel macchiato’ lady…
Switch #5: Pack lunches instead of eating out
It can be difficult to find a healthy meal during your lunch break at work, and sometimes you get so carried away you simply don’t eat at all. This has extremely detrimental effects on your body and metabolism, and it can be easily fixed by taking a packed lunch with you each morning. This way you can eliminate any excuses and keep track of what you are putting into your mouth each day. You’ll feel more relaxed and actually have time to sit down and enjoy your break time.
Living a healthy life doesn’t have to be difficult, all it requires is making the right choices when it comes to your daily activities. These 5 simple switches are a perfect way to start, plus unlike a strict diet, they are super easy to maintain! Try to implement these switches into your daily routine for even just a week and you will start to feel and see the benefits. All it really comes down to is making one little switch!
LIVE A LONGER LIFE BY FOLLOWING THESE HEALTHY HABITS
Author: Green Tea X50
By changing your lifestyle to make it more sustainable, you can enjoy a longer and healthier life. Rather than starting fad diets to lose weight and improve your health, then reverting back to poor eating habits, by following these simple, healthy habits you can permanently change your lifestyle for the better!
Always make diet and activity a priority
Don’t skip meals or grab whatever’s quick if it has low nutritional value, make the effort to either buy or prepare healthy meals and you will reap the benefits with higher energy levels and less health problems. It’s also important to eat a balanced diet, that’s low in sugars and saturated fats. While you should limit processed foods, if there is something you really enjoy eating don’t totally eliminate it from your diet. If you do you’ll run the risk of binging on it in a moment of weakness.
Staying active is vital for health and well-being. Choose activities you enjoy and will continue to do in the long-term, rather than wasting money joining a gym and doing a heavy fitness regime for a couple of weeks then giving up because it was too strenuous or takes up too much of your time.
Increase your vegetable intake
Most of us don’t eat our recommended daily intake of vegetables and are missing out on essential vitamins and minerals. If you don’t really like eating vegetables, try adding fresh vegetable juices to your diet or green smoothies.
Eat nuts on a daily basis
While you shouldn’t eat bags of nuts, having a handful each day offers many health benefits, such as better heart health. Nuts are also good to snack on, to stop you feeling hungry. Avoid oven roasted nuts and opt for a healthier variety.
Add fish oils to your diet
Fish oil capsules are filled with powerful omega-3 fats which offer a vast array of health benefits ranging from lower blood pressure through to improved skin health and inflammation reduction.
Drink green tea
Green tea is full of antioxidants which protect your body’s cells against free radical damage, so drinking this regularly is vital to help protect you from sickness and disease. It’s also a thermogenic fat burner, which helps to boost your metabolism and detoxify your body. If you don’t like the taste, but want the health benefits drink Green Tea X50 energy drinks instead which have the polyphenol content of up to 20 cups of green tea.
CALORIE COUNTING: THE GOOD AND BAD
Author: Green Tea X50
Calorie counting sounds simple, right? While calculating how many calories are in the food and drinks you consume isn’t that complicated in theory, factors such body fat percentage, health, weight, age and goals make it a much more involved process than you may be aware. Your caloric energy requirements must take into consideration all of these factors to provide the sustenance your body requires around the clock.
What does BMR mean for calorie counting?
When trying to determine how many calories your need to consume in a day for your energy requirements, you need to firstly assess your basal metabolic rate (BMR). Your BMR is defined as how many calories your body burns when at rest. Why your BMR is important is you use 60 per cent of your calories while resting. The other 30 per cent of energy or calories are used for physical activity, while only 10 per cent is used for digestion. If you have more lean muscle mass your BMR will also be higher, which is why increasing muscle means your body will be able to burn calories even when you’re sleeping.
How do you work out your BMR?
To find out your BMR follow the formula below:
Weight = weight in kilograms
Height = height in centimeters
Age = age in years
Women: BMR equals 655.1 + (9.56 x W) + (1.84 x H) – (4.67 x A)
Men: BMR equals 66.47 + (13.75 x W) + (5.0 x H) – (6.75 x A)
Why is lean muscle mass important to BMR?
If you have more lean muscle mass your BMR will also be higher, which is why increasing muscle means your body will be able to burn calories even when you’re sleeping.
Once you’ve worked out your BMR, you can correlate this to how many calories you need to either lose or gain weight, as it represents what your minimum calorie intake.
How do you lose weight by calorie counting?
By cutting back your total caloric intake by 500 calories a day you can lose weight or alternatively make up this additional deficit with exercise for the same results.
Why calorie counting can result in poor health
While calorie counting can have great results when it comes to weight loss, the detriment is that nutrition can be affected by this process. If only calories are taken into account, instead of the nutritional quality of different types of food, this can lead to poor health.
Calorie counting can have many benefits, as it gives you a better understanding of the calories in the food you eat. But it’s crucial that you opt for food choices with nutritional value if you decide to count calories.