Do you want to…
get in shape?
manage a chronic health condition?
All of these goals are attainable through ‘Baby Steps to Success’
Simple Tips for a Healthy Lifestyle
An apple a day …
Eat an apple (or at least 1/2 an apple) about 30 minutes before your main meals — it will help to control your appetite by creating a sense of ‘fullness’, thereby reducing the amount of food you intake at your meal. This is a simple, easy to apply, weight loss strategy that has been used at leading gyms.
Stretching daily will help keep you limber, your joints and muscles flexible and prevent serious injury should you fall. This is especially important as we age. There are several references to stretching exercises on my blog.
During your shower…
Take your shower at your normal water temperature. When you are finished, instead of just turning the tap off; turn it down to a cooler setting for 5 seconds, then back to where you were, then back to cool for 5 seconds, then to off. This temperature variance will help increase your blood circulation as well as refresh you.
Gently exfoliate your skin with a washcloth (or loofah) to slough off dead skin cells, stimulate circulation and increase lymph drainage. Work toward the heart, starting with the extremities and then the torso. There is no need to rub vigourously or apply excessive pressure.
Water before meals…
Drink a glass of water about 30 minutes before your main meals — it will help to control your appetite by creating a sense of ‘fullness’, thereby reducing the amount of food you intake at your meal. This is a simple, easy to apply, weight loss strategy.
How often should I drink water?
Drink small amounts of water throughout the entire day instead of guzzling large amounts at one sitting. It is easier for the body to assimilate and utilize the water in smaller quantities. As the body ‘learns’ that it can trust you to supply water for its functioning, it will store less for the future (as in = reduced water retention). Water closer to body temperature is absorbed into the system faster than cold or hot water.
Water with Lemon
Drink a glass of water (warm or cool) upon awakening, with lemon – this helps flush your body’s systems and get everything flowing for the day. Wait approximately 30 minutes before eating anything else.
How much water should I drink?
A general guideline for how much water you should drink to keep your body hydrated for optimal health (cell function, lubrication, detoxification, absorptions of vitamins and minerals …) is:
Take your current body weight in pounds.
Divide that number in half.
The answer is the number of ounces of water YOU need for hydration. (As you gain or lose weight, this number fluctuates.)
180 pounds divided by 2 = 90 oz (to get the number of cups of water divide by 8 as there are 8 oz in one cup). Therefore, 90 divided by 8 = 11.25 cups of water.
“GOOD GOD!” you say, “I can’t possibly drink that much water!”
Of course you can’t, especially if you’re drinking less than 1 cup a day now.
Add a little at a time. This week add ¼ cup if that’s all you can manage, next week add another ¼ cup and so on. Within the month you will have doubled your water consumption – celebrate!
Naturally, if you are a professional athlete the numbers are different than if your idea of exercise is a bicep curl to hoist another beer (please … switch hands so the biceps develop equally).
As with everything, use common sense (not as ‘common’ as it used to be!) NO, beer, although it contains water, does NOT count AS water.
Check back often as I so my best to add new tips regularly.
For more conversation, you may want to check my BLOG entitled BABY STEPS TO SUCCESS which tends to relate to this page (how convenient for you!). There you will be able to see other people’s comments and interact if you wish.