1. Don’t drink your sugar.
It may slip your mind when having sweetened drinks such as juice, sports drinks, sweet teas, sodas or energy drinks that these liquids have high sugar content. The recommended intake of sugar for the day for men is about 9 teaspoons, for women it is 6 teaspoons. When looking at the nutrition label for a coca-cola, there are more than 9 teaspoons in just one can. So skip the drinks and stick to solid foods that contain regular amounts of sugar. Just remember, it adds up fast!
2. Avoid bright lights before sleep.
This is commonly overlooked, especially in our current online generation. Your circadian rhythm is important to keep on track, and bright lights at night send mixed signals to the brain. Your hypothalamus is the portion of your brain that controls your circadian rhythm. When the darkness of the night comes around, your brain is signaled to release melatonin (the hormone that tells your body to sleep). If you are looking at bright lights, especially blue light, your rhythm may be thrown off causing you to have trouble falling asleep.
3. Nuts are your friend!
The fats in nuts are healthy fats. They lower LDL or “bad” cholesterol by being rich in polyunsaturated and monounsaturated fats, as well as decrease your blood cholesterol with phytosterols. Not to mention, they are a good source of protein, fiber, vitamins, and minerals! When you start feeling hungry, try a small handful for a great snack! (Portion approximately 20 almonds or 15 cashews for one sitting.)
4. Survey says: eat your fruits and vegetables.
You’ve probably heard this multiple times while growing up, but it has and always will be an important component to your health. Vegetables are high in potassium, fiber, folate, and vitamins A, E, and C. Fruits also contain potassium, fiber, folate, and vitamin C. Together, they reduce your risk of heart disease, stroke, type 2 diabetes, obesity, bone loss, and more.
5. Not all carbs are created equal.
Eat less refined carbs. Refined carbs are grain products that are processed by a food manufacturer so that the grain is no longer intact, leaving out precious vitamins, minerals, and dietary fiber. Include more natural “good” carbs into your daily meals! This includes fruits, whole grains, seeds, nuts, vegetables, legumes, and tubers (potatoes).
6. Give your body the water it deserves.
We all know it’s good to drink water throughout the day, but are you actually doing it? Water is a crucial component of the human body. Some benefits include lubricating joints, regulating body temperature, maintaining blood pressure, preventing kidney damage, flushing body waste, providing energy, and helping to cushion the brain, spinal cord, and tissues. Drinking water also keeps you feeling full, so you don’t overeat at meals.
7. Spice up your life!
Add more herbs and spices to your diet. Depending on what herbs and spices you use, the benefits have a large range of what they can do for your health. Many contain antioxidants and can provide aromatherapy, anti-inflammation, nausea reducing, allergy reducing and anti-cancer qualities.
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