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 Simple tips to help you feel your best and look your best 100%.
Try the new year to get all the best, and, in particular, to pay more attention to health. It is very easy and not as painful as it sounds. Just enter some adjustments and follow them. Explore our list of mini-changes every week add to our mode of one of them and you will see that the coming year will be the most healthy of the previously existing ones.
Do not skip breakfast
Studies have shown that people who regularly eat breakfast are more energetic, focused and weigh less. Perfect choice: oatmeal with skim milk and fresh berries, such as blueberries or strawberries.
Strengthens bones
Take your vitamins with high calcium content, it is necessary to consume it daily norm.
Eat whole grain products
They reduce the risk of heart disease and diabetes more than 35%. These products include oatmeal and brown rice.
Drink milk
This is the primary source of calcium and vitamin D, which is. Studies have shown that prolongs life. Also, the milk reduces the risk of certain cancers.
Regularly drink water
Moreover, from the tap (filtered but) we do not get fluoride since they began drinking bottled water labeled H2O.
Smear sunscreen
Sunglasses are not enough to protect yourself from UV rays, because a large amount of skin is directly affected. On the face of quite a teaspoon of cream - so you'll be protected from skin cancer.
For lunch - salad
It's an easy way to get at least two types of vegetables at a time. It is advisable to consume bright vegetables, they are most rich in antioxidants that protect us from disease.
Brush your teeth
Periodontal disease increases the risk of various diseases, including diabetes and heart disease.
Snack before lunch
Eating about 70 calories of healthy fat 20 minutes before dinner - a 6 walnuts, 12 almonds, 20 peanuts stuff - you can fool the stomach, resulting in saturation occurs faster. And all because good fats stimulate the production of the hormone, which sends a signal to the brain that you are already ate.
Do not be afraid of pizza
Pizza is often called a bad food, but if it is prepared from whole grain dough, low-fat cheese and vegetables weight (most importantly - do not use sausage or minced), it is one of the most useful products.
Drink juice
For a long time the juice was blamed for the content of sugar and calories. New studies have shown that a fruit or vegetable juice will reduce by 76% the risk of Alzheimer's disease and reduce blood cholesterol. Just make sure that you drink 100% juice (always read the label).
Drink smoothies
Studies have shown that alcohol can increase the level of antioksantov in some fruits, including strawberries and blackberries.
Emote
When people wrote affectionate letters to close friends or relatives for 20 minutes, their cholesterol levels dropped by 11 units.
Shop
Buying something small, such as lipstick, you immediately raise your spirits, plus walking to the shops, burn extra calories (better away from the park entrance - at the same time stroll).
Do housework
Catching light physical activity (dishwashing or ironing), you reduce the level of glucose in the blood and the risk of diabetes.
Always make sure your "Big Seven"
This weight, body mass index (BMI), waist circumference, blood pressure, cholesterol levels, heart rate and blood sugar level. This is the most critical indicators of good health and disease risk.
Learn your family history of disease
Many diseases are inherited, and your doctor can help you in control of one or another disease.
Measure the waist of each month
If a woman is greater waist 90 centimeters, it is likely to be predisposed to diseases such as diabetes or congestive heart failure, regardless of weight.
After a 40-year mammograms
Along with annual clinical examination and periodic monitoring of the state of the breast is the best way to detect breast cancer in its early, most secure stage.
Check the condition of moles
Visited annually by a dermatologist. If you notice that you have a strange birthmark, or become quickly grow old, do not hesitate a minute to contact your doctor.
Consume antioxidants
Scientists have shown that these products contain a large number of antioxidants:
• A small red beans
• Wild blueberries
• Raspberries
• Strawberries
• Black plum
• Red apples
• Artichokes
• Pecans
• Cranberry
Eat and run
Before you reach for a jar of sweets, think about what you're willing to go to lose calories scored. How about a 4-kilometer walk? One small cup of peanut butter will cost you 550 meters. A small chocolate cake? 26 minutes of running.
Chew slowly
Recent studies have shown that women who ate quickly ate 646 calories in nine minutes, but when they did pause between bites and chew your food 15 to 20 times, in 29 minutes consumes 579 calories.
Sleep
Replace one hour, "dormant" active hour of sleep time you reduce the possibility of consumption of calories.
Go to bed a little hungry
Night snacking on average could reach about 300 additional calories. On a scale of 1 to 10, where 1 - very you overeat, and 10 - you can not be hungry, should go to sleep with a sense of saturation in the region 5.
Change the dressing
Salad, of course, is very useful as you do not fill it some amazing sauce. In fact, women can often get more fat and calories from the refueling than from any other food. Try some interesting dressing - eg, wine and vinegar - which will add flavor and contain only 10 calories.
Not necessarily all eat up
If you do not eat the dish, you do only good. You do not load yourself extra 100 calories, while for the year it is already 0, 5 - 1 kilogram.
Walk an extra kilometer
It is only 1500 steps, and so good for your weight!
Jump to the rope
To increase the level of calories burned in addition to walking do 20 jumping rope every 5 - 10 minutes.
Sit in front of the TV ...
... On a gymnastic ball. It will help pump up the abdominal muscles, as well as to align posture.
Do exercises while sending E-Mail
Sit upright and take a deep breath. As exhaling attracts abdominal to back. Keep it tight, while writing a letter or listening to a song.
Be organized
After visiting the doctor, ask him for a copy of all results, information and reports, and store them in a separate place of the house. Having all the information in one place gives you a general picture of overall health, and you will have more opportunities to get it under control.
Take a pose
Studies have shown that yoga relieve stress and improve concentration. Many people see results after four sessions.
Find your optimum heart rate
You need to know your heart rate, to stop in time to exercise and do not overdo it.
Take fish oil
It's a great source of useful for cardiac omega-3 fatty acids.
Buy a new pillow
It plays a huge role in how you sleep. Pillow, which takes the shape of your head or with a groove in the center of (orthopedic) - the best option through which significantly reduced pain in the neck.
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