Make 2019 Your Healthiest Year Yet!
Consistently, year after year, the top new year’s resolutions are (#1) to eat better and (#2) to exercise more.
We feel confident in saying that every single one of you have made their resolution of being healthier, at least once on December 31st throughout your life. In America, we strive so hard to eat better and work out more, to loose weight, to better our numbers for our routine bloodwork, to lower our medication dosage, and to be a positive influence for our children and their health.
We’ve listed some tried and true tips for eating better, working out, and sleeping well… all 100% necessary components of good health.
Check them out and use them to reach those #2019goals and make this your healthiest year, yet!
— EATING WELL —
There’s nothing like eating healthy and working out for the win. With all the fad diets out there, which have been coming and going for centuries, the one thing doctors and other health professionals always agree on is this:
1.Limit simple carbs, sugar, processed food, sodium, and unhealthy fats like cream and butter.
2.Work out 3-4 times a week and try to move as much as you can throughout the day
3.Drink 8 (8oz) glasses of water a day
More tips for eating well:
*Drink an 8 of glass of water before meals to eat less!
*Enjoy a healthy piece of fruit before going to a party where there will be lots of unhealthy food
*Eat every 3-4 hours to avoid overeating when you go too long without food
*Prep your snacks and meals
Meal prepping is the concept of preparing whole meals or dishes ahead of schedule. It’s particularly popular amongst busy people because it can save a lot of time.
Having pre-prepared meals on hand can also reduce portion size and help you reach your nutrition goals. This way, you’ll avoid unhealthy options like TV dinners or takeout, especially when you’re overwhelmed or exhausted.
-- Meal prep for beginners:
http://www.m...for-beginners
(BONUS)- Healthy recipes to try ASAP:
-Healthy pasta with pesto, tomato, and broccoli
https://ifoo...ealthy-pasta/
-Chicken quinoa bowls with mango and black beans
https://ifoo...quinoa-bowls/
-Honey garlic salmon
https://ifoo...arlic-salmon/
-Tex Mex sweet potato skillet
https://ifoo...tato-skillet/
-Easy shrimp tacos with slaw
https://ifoo...p-tacos-slaw/
-Ground turkey Thai meatballs
https://ifoo...ai-meatballs/
-Slow cooker shredded beef lettuce cups
https://www....lettuce-cups/
*Tips for shopping healthy on a budget:
Healthy food can be expensive. Therefore, it can be difficult to eat well when you're on a tight budget.
However, there are many ways to save money and still eat whole, single-ingredient foods.
https://www....report-211182
— WORKING OUT —
*Make a plan. Without a good game plan, a trip to the gym can quickly become a complete waste of time. To avoid wandering aimlessly from one piece of equipment to the next, map out your workouts ahead of time and set clear training goals . When workouts have a purpose, we’re more able to balance sweating with socializing (yes, it’s OK to laugh a little—in fact, we encourage it!).
*Stay on schedule. Habits don’t just happen, they’re formed. Figure out when there’s time for exercise—first thing in the morning, at lunch, or after work. But don’t stress; there is no right time to work out. Consistency is the real game-changer. Prioritize exercise, and form a healthy habit by sticking to the schedule every day .
*Try new things. Don’t feel bad ditching the treadmill—there’s a whole world of fitness out there waiting to be discovered. Try something new like swinging a kettlebell or busting a move at Zumba class . Learning new skills with new people in a new environment can go a long way towards making this exercise habit stick.
*Track your progress. Performing the same exact workout day after day will likely lead to a training plateau—the place where progress comes to a screeching halt. One way to avoid potential roadblocks is by keeping a workout journal (pretty much a dear diary for grown-ups). But instead of juicy gossip, record the exercises, sets, reps, and the amount of weight used during each training session . Then, use these notes to create new workouts that are more challenging than previous sessions.
*Do you. Keep in mind, when it comes to exercise, pursuing perfection can be a slippery slope. Sure, it would be nice to have a six-pack or the perfect backside, but it’s better to aim for fit, not flawless . Be wary of fitness products that seem too good to be true. Put your trust in science instead—regular exercise, not the Shake Weight, promote health and happiness.
*Rest. Regular exercise is a healthy habit. But with respect to exercise, too much of a good thing is called overtraining (or the point of diminishing returns where the body, immune system, and progress break down) . Avoid a disaster by adhering to this equation: Results = Work + Recovery. Stretching, swimming, or yoga can all be part of an active recovery protocol. And never underestimate the importance of sleep!
*Celebrate progress. Forming a new habit is challenging, so set manageable goals and take small, actionable steps towards those healthy workout habits. Remember, change doesn’t happen overnight. So when you run your first 5K celebrate with a healthier homemade treat. Or, take a break from all this healthy habits business and allow yourself an epic cheat day. It’s actually good for you—once in a while .
***Best workout apps for 2019
https://www....out-apps.html
— SLEEPING BETTER —
Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. But by experimenting with the following tips, you can enjoy better sleep at night, improve your mental and physical health, and improve how you think and feel during the day.
1-Avoid sleeping in—even on weekends. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms you’ll experience. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.
2-Fight after-dinner drowsiness. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.
3-Be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.
4-Try to go to sleep and get up at the same time every day. This helps set your body’s internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.
***Mind-soothing apps to help you sleep better:
https://mash...#jhFZiOnVDOqq
Be sure to keep our painting and wine studio in mind as you look for additional ways to make the most of our the new year!
Painting and other creative activities are scientifically proven to reduce stress, as is drinking wine. Spend time with loved ones, trying something new (both, common resolutions), and have a whole lot of fun, making art to take home with you at the end of the class! Check out our calendar and see what's coming up at the Downtown Naperville studio!