101个易养成的健康习惯-part 1

标签: 养成 健康 习惯 | 发表时间:2011-12-12 23:53 | 作者:1988jianbo

译者 1988jianbo

101 Healthy Habits that Anyone Can Follow Posted in Balanced Body | October 13, 2009 | 22 Comments   Tweet This post was written by Anastasiya. Follow me on Twitter or StumbleUpon and keep your life balanced!   Image by Kj   Developing healthy habits can be overwhelming if you do not know where to start. A lot of people fail at healthy living simply because they try too many things at the same time and they end up not sticking to anything. They get back to their double cheeseburgers and “exciting” evenings in front of the TV and keep getting bigger as their health problems increase. Developing healthy habits that stick is not that complicated if you choose the simple ones and progress slowly. Here are 101 healthy habits that you can choose from. Just pick one habit at a time, conquer it and then try the next one. It is that simple! Healthy Eating Always eat a big breakfast Add 1/2 cup of fruits to your breakfast Drink 8 glasses of water and carry a bottle of water with you all the time Start a food diary and track how much you are actually eating (with 2/3 of the Americans being overweight or obese overeating is a real problem today). The general guidelines are 1600 calories for women and 2200 for men (active people would obviously need more) Substitute fresh and dried fruits and berries for candies and granola bars Eat fish on most days of the week. Choose fatty fish like salmon, herring and trout as often as possible Eat only whole grain cereal. Look for at least 3 g of fiber and not more than 10g of sugar in one serving Add walnuts to your breakfast or salad to increase your omega-3 consumption Add sunflower seeds, almonds and hazelnuts to your meals to increase your vitamin E consumption Eat red meat once a week or less Choose only lean meat and poultry Do not fry shrimp or any other shellfish. Grill, boil or bake it to reduce cholesterol Eat fresh fruits as snacks between meals Eat at least one apple daily  Choose fat free or low fat dairy products Eliminate foods made with trans fats (partially hydrogenated oils) Make every meal balanced: 40-50% carbs, 25-35% protein, 20-30% fat Include at least 1/2 a cup of beans and other legumes in your meals daily (legumes are high in protein and fiber, but very low in fat and carbs. They will keep you full longer, lower your cholesterol levels and nourish your body with important nutrients) Consider going semi-vegetarian completely or at least for a week every month Ditch soft drinks Limit your consumption of juices. Opt for freshly squeezed juices to get the most nutrients and dilute them with water to reduce calories Have small treats every week. Choose a treat that you like the most and have it every week to keep your healthy eating enjoyable (eating a pizza or a chocolate Sundae is not a treat, it is pigging out) Do not eat heavy meals before you go to bed. If you are hungry go for some fruit, a small bowl of whole grain cereal or yogurt Exclude foods made with high fructose corn syrup Eat lots of brightly colored vegetables (spinach, tomatoes, carrots, beets etc.) because they are rich in anti-oxidants, flavonoids and vitamins If you are trying to lose weight, decrease each of your meals by 25% Use coconut oil for cooking. Most liquid oils (like olive oil, canola oil etc.) become toxic and turn into trans fats once they are heated to 200 degrees whereas coconut oil stays stable up to 360 degrees Use olive oil and balsamic vinegar as dressing for your salads. Forget about Ranch and Thousand Island for the sake of your heart and arteries Drink dry red wine with fatty meals (limit it to 2 glasses for men and 1 glass for women) Drink coffee (you can enjoy up to 3 cups of coffee daily and reduce your risks of developing type 2 diabetes, Parkinson disease and colon cancer) Soak meat for 6 hours in a wine or beer based marinade before grilling. It will reduce the amount of carcinogens (chemicals linked to cancer) and other harmful substances for up to 88% Eat hot and spicy stuff Eat oatmeal in the morning Choose cottage cheese and yogurt instead of regular cheese and sour cream when cooking  Eat dark chocolate to cope with cravings and to protect blood vessels as well as to prevent cardiovascular disease (do not go overboard though, one or two squares daily is all you need) Eat whole wheat bread with at least 3 g of fiber in each serving Use mustard instead of mayo on sandwiches Follow a Mediterranean diet to decrease risks of cancer and heart disease (Mediterranean diet is rich in lean proteins, fish, fruits, vegetables, legumes, olive oil and red wine)  Eat only wild caught fish, grass-fed beef and free range chicken to ensure that you get the best nutrients without chemicals or contaminants  Go half-organic Follow “The Less – The Better” rule when eating Do not eat in front of the TV, a computer or while reading a newspaper Drink loose green and black tea without sugar Decrease your daily sodium intake Make snacks not more than 100 calories. A 500-calorie piece of cake is not a snack, it’s a meal Add at least one serving of fruits or vegetables at every meal (one serving is about 1/2 of a cup of sliced produce and 1 cup of leafy greens). Aim at getting 5-9 serving of fruits and vegetables daily Drink vegetable or tomato juice instead of fruit juices Stack your fridge with healthy products weekly to avoid last-minute carry outs, unhealthy frozen dinners and eating out   Exercise Walk for at least 30 minutes every day Start your day with morning exercises Buy a pedometer and make at least 10,000 steps every day Schedule your workouts beforehand Have 10-15 min workouts several times throughout a day (you can do push-ups and sit-ups, go up and down the stairs, walk around the block, have a mini Yoga workout) Get yourself a dog and go for a walk with it every day Walk with a weighted west to burn more calories and to prevent bone loss Add weekly Yoga sessions to relieve stress and improve you mind and body connection Buy a jumping rope and jump as often as you can Exercise with your kids and your partner Add muscle strengthening workouts at least once a week Start a physical activity log Get at least 2 hours 30 minutes of moderate activity weekly (brisk walking, dancing, gardening, swimming) or at least 1 hour and 15 minutes of vigorous activity weekly (jogging, cardio aerobics) Follow “The more – The better” rule with your physical activity Sign up for a community event like a walk for a cause, 5K, triathlon etc. Increase your physical activity by 10% weekly Make your own motivational collage and keep it in front of you all the time Stretch out every 1-2 hours at work Invest in a mini home gym – buy a few dumbbells, resistance bands,a jumping rope, a medicine ball or a stability ball. This way you can squeeze in a short workout at any time Buy exercise DVDs, find workouts on YouTube or sign up for a workout podcast and work out at home Employ an “I think I can do” attitude to stay on track with your workouts Create back-up plans for your workouts in case of obstacles, e.g. “If there weather is bad I’ll …”, “When I have to work late I’ll …”, “When I am tired I’ll …” If you are a runner or a walker then buy new shoes every 300-400 miles Find your best workout and start it today Try new activities monthly to keep you enthusiastic about working out Use your imagination when working out (imagine that you are climbing a mountain when you are working out on an elliptical machine or that you are competing in a marathon while running on a treadmill) Add balance exercises to your workouts – complex movements force your mind to work harder engaging multiple parts of your brain as well as multiple muscles (try dancing, Pilates, Yoga) Join an online community where you can track your progress and talk to people who have similar interests or goals as you do. Most popular fitness magazines have free (or almost free) personal trainer tools and online communities on their websites (menshealth.com, shape.com, runnersworld.com). Other great websites are sparkpeople.com and bodybuilding.com Get inspired. Read blogs, websites or magazines that share exercise success stories and find your inspiration every day Walk a few laps around the mall before you start shopping  General health Use sunscreen all the time  Spend 15 min in the sun daily to boost the production of Vitamin D in your body Take Vitamin D supplements in winter or if you do not spend enough time outside Take multivitamins and mineral supplements Go to sleep earlier and sleep longer (get your 8 hours of zzz-s daily) Do not forget about your regular medical checkups Keep your vaccinations up-to-date Keep track of your health. Control your cholesterol levels, your body measurements, your food intake, exercise and just the way you feel to avoid serious problems in the future and to realize when something goes wrong. A great website to track everything is thecarrot.com  Mental and Emotional Health Laugh every day, several times a day Make a list of up to 100 personal pleasures and pursue one every week In order to gain balance in life make a list of things “My life would be complete if …” and see what areas of your life you need to focus on Make a list of the happiest moments of your life and think about one of these moments every day. This will be decrease your stress levels and make you a happier person Keep an uncluttered to-do list. Avoid to-do lists that are longer than 9-10 tasks and update them as you go Add mini relaxation sessions (1.5 – 2 minutes) throughout the day: close your eyes, relax, breathe slowly and deeply, imagine a peaceful and serene place Read books every day Play brain games as often as possible (Games for Brain, Brain Games) Feel younger no matter what your age is – do things that are not “appropriate” for your age, hang out with younger people, be optimistic and less serious about life Learn a new skill every week Spend money on memorable vacations and trips rather than shopping Try balance exercises with your eyes closed – this will improve your brain’s plasticity. Stand on one leg with your eyes closed or try Yoga poses with closed eyes Ditch TV Practice media detox days weekly (no TV, no cell phone, no Internet) Become spiritual (consider prayer, religion, meditation, positive beliefs). Spirituality is linked to longevity, better health and lower stress levels as well as a general sense of well-being.   I hope that you will pick healthy habits that have appealed to you from the list above. Do you have any other healthy habits that you would like to share with me? What is your experience of developing healthy habits? I am looking forward to your feedback in the comments below. Stay healthy and Keep is balanced!















17.平衡每一餐:40 - 50%的碳水化合物,25 - 35%蛋白质,20 - 30%的脂肪。



















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101个易养成的健康习惯-part 1

- - 译言-生活点滴
101 Healthy Habits that Anyone Can Follow Posted in Balanced Body | October 13, 2009 | 22 Comments   Tweet This post was written by Anastasiya. Follow me on Twitter or StumbleUpon and keep your life balanced!   Image by Kj   Developing healthy habits can be overwhelming if you do not know where to start.

人过了 20 岁,有哪些健康习惯需要养成?

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首先一个很重要的是独立思考的能力. 要有鉴别身边的健康信息的意识. 而且知识是会更新的,所以有的建议不一定永远正确. 其次,虽说 20 岁上下开始,人可以独立安排自己的生活方式了,但是如果从 20 岁开始才注意健康的生活方式,已经是“输在起跑线上”了. 之前很长一段时间的生活方式,和家庭环境关系极为密切.


- bhunter - 译言-每日精品译文推荐
来源5 Steps to Create a New Habit | zen habits. “你对世界的净值通常取决于去除你的坏习惯之后,剩下的部分. 决定戒烟的时候,我27岁,两个大女儿分别是7岁和5岁,那对双胞胎3岁. 我不想成为一个坏榜样,我从不当着他们的面抽烟. 在他们睡觉或者和保姆在一起的时候我才会抽.


- 鹏 - 译言-每日精品译文推荐
来源5 Steps to Create a New Habit | zen habits. ‘Your net worth to the world is usually determined by what remains after your bad habits are subtracted from your good ones.’ ~Benjamin Franklin.


- - 心事鉴定组 - 果壳网
年初时,你曾许诺要养成一些好习惯,比如要常运动、多读书、少微博. 有人说说养成一个习惯只需要坚持21天;21天不长,不过有时候一忙就间断个三五天,然后你又重新拾起;21天不短,有时候真的有太多杂事了,最后……到年末的时候,你的愿望实现了多少. 关于习惯的传说,最著名的当然就是“形成或改变一个习惯只需要21天”.


- - IT瘾-jianshu
杭州170斤胖妞减重70斤变长腿女神. 有多少人曾经试过养成好习惯改变自己,但在坚持一段时间后发现难以为继最终放弃的,一些习惯比如早睡早起,练字、健身、读书等等. 从2016年1月1日开始截止2016年6月17日,我已经坚持健身96天了,有没有人觉得我很厉害^-^,特别自律. 不,我一点也不这么觉得,我跟大家一样,并不比大家更加自律,我尝试过养成很多习惯,比如早睡早起,比如练字,比如早起学英语,但,只有健身坚持下来了,所以我并没有多少自律.


- James - Solidot
南卡大学研究人员领导的一项研究发现,生活在小康之家的中国青少年,虽然他们经常从事体育活动,饮食也健康,食用大量蔬菜且甜食很少,但却很有可能超重. 报告发表在《美国健康行为》期刊上. 研究调查了中国青少年儿童肥胖有关的因素,如身体活动,睡眠时间、饮食等,发现与西方的趋势大相径庭. 研究人员Ya-Wen Janice Hsu说,也许是因为东西方文化的差异,西方社会的肥胖理论可能不适合中国.


- 飞过山 - cnBeta.COM
快节奏的工作方式,让我们每天都和手机有着“亲密接触”,电磁辐射也就悄然地于无形中伤害着我们的身体,为此,专家们提醒人们,改掉七种不良的打电话习惯:. 私密电话“躲到墙角悄悄说”.


- He - 译言-每日精品译文推荐
其实有很多种方法,而且一种方法并不适合所有人. 在下文中我论述了适用于我以及我身边最亲近的人的一些方法,谈谈我们这一小撮人是如何在短短几年内从悲观忧郁、精疲力竭转变为幸福快乐、充满希望的. 年轻时,我们在毒品、性、酒精、聚会、快车、极限运动等事物上寻求快乐. 随后,在我们稍微年长一点时,我们从一些更“成熟”的方面寻找快乐,一位关系稳定的伴侣、浪漫的短假、沙滩漫步、爵士乐、与三五好友在酒吧欢畅一晚.


- - 译言-生活点滴
饮食似乎是人们最难改变的习惯之一. 这看起来也是最想要改变的习惯之一. 我发现最容易改变的是那些你能着手校正的习惯而不是大张旗鼓把生活弄得乱七八糟. 这些日常习惯也许并不能在短时间内让体重锐减. 但是我相信经过一段时间的调整,你的健康状况会大有改善. 或者参考第十条内容,它能够避免严重事故的发生. 有一些显而易见的好处例如你摄取了较少的糖,对牙齿的伤害减小并且节省了一部分开支.