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!
101个大家都可以养成的健康习惯
,如果你不知道从何开始，培养健康习惯会让人喘不过气来。在（寻求）健康生活中，许多人失败了，仅仅是因为他们在同样的时间试着太多的事情，但最后他们都以坚持不了任何东西而告终。他们回到双层芝士汉堡中（暗示以垃圾食品）和在电视机前“令人激动的”夜晚,随着自身的变胖，他们自己的健康问题也在增加。如果你选择一个简单的健康生活习惯并缓慢进展,培养一个健康生活习惯并坚持发展这并不复杂。这里有101个健康的习惯,你从中可以选择。仅选择一个习惯,征服它,然后试着下一个。就这么简单。5.用新鲜的水果和干果代替糖果和格兰诺拉燕麦卷。
6.几乎每天都吃鱼。选择脂肪含量高的鱼类,如鲑鱼、鲱鱼和鳟鱼,次数越多越好。
7.只吃全麦谷类食品。每次饮食中至少3克纤维和不超过10克糖。
8.在你的早餐里添加核桃或沙拉来增加你的N-3不饱合脂肪酸的消耗。
9.在你的饮食中添加葵花籽,杏仁和榛仁来增加你的维生素E的消耗。
10.每星期只吃一次红肉（指羊肉、牛肉等)或更少。
11.只挑选瘦肉与家禽。
12.不要吃炸虾或其他的贝壳。烤、煮或烘焙以降低它的胆固醇含量。
13.在餐前饭后多吃小点心--新鲜水果。
14.每天至少吃一个苹果。
15.选择无脂肪或低脂肪的乳制品。
16.去除反式脂肪(部分氢化的植物油)食品。
17.平衡每一餐:40 - 50%的碳水化合物,25 - 35%蛋白质,20 - 30%的脂肪。
18.在日常的饮食中至少包括1/2杯豆类、豆荚(豆荚富含蛋白质和纤维,但脂肪和碳水化合物却很低。它们富含重要的营养物质，会使你长时间精力充沛,降低你的胆固醇水平和滋养你的身体)。
19.考虑成为一个半素食主义者，或者至少一个月里有一周（是半素食）。
20.拒绝软饮料。
21.限制你的果汁消耗。选择新鲜现榨果汁，从中获得最多的营养，并且用水稀释降低它们的卡路里。
22.每星期至少一次小乐趣。选择一个小乐趣,你最喜欢的并每周坚持以愉悦你的健康饮食（吃比萨或一个巧克力圣代,不是一种乐趣,那是贪婪）
23.在你休息之前，不要吃难消化的食物。如果你饿了就吃一些水果,或喝一个小碗全麦麦片或酸奶。
24.排除高果糖玉米糖浆的食品。
25.吃大量的鲜艳的蔬菜(菠菜、西红柿、胡萝卜、甜菜等)因为它们富含抗氧化剂、黄酮类和维生素。
26.如果你正在减肥，每顿减少25%的饮食量。
27.用椰子油下厨。大多数液态油(如橄榄油、芥花子油等)一旦被加热到200度，会变成反式脂肪，含有毒性,而椰子油到360度仍保持稳定。
28.用橄榄油和香醋来准备沙拉。为您的心脏和动脉忘掉大农场和千岛。
29.吃着富含脂肪的餐食喝着干红葡萄酒(男性限制2杯，妇女1杯)。
30.喝咖啡(你最多可以享受3杯咖啡,这可以减少你得2型糖尿病、帕金森氏病和结肠癌的风险）。
31.在烧烤之前，先将肉浸泡在葡萄酒或啤酒（做为基础腌泡汁）里6个小时。它较少致癌物质(致癌化学物质)和其他有害物质到88%。
32.吃辛辣的东西.
33.早上吃麦片粥。
34.煮食时，选择奶酪和酸奶代替一般的奶酪和酸奶油。
35.吃黑巧克力来解馋和保护血管更能预防心脑血管疾病(不过，也不能过多食用，一天一到两块是你所需要的)。
