Butter and Margarine: Butter and margarine are both high in cholesterol, with some varieties containing up to 30 milligrams of cholesterol per tablespoon. If you want to keep your cholesterol levels in check, it's best to avoid using these spreads on your bread or toast. Instead, try using healthier options such as hummus, avocado, or natural nut butters. adding 2 servings of avocado per week to a heart healthy diet can lower your risk of heart disease.
Did you know that the average person will spend 90,000 hours of work in their lifetime? That is a lot of time spent NOT doing something that you love. The modern employee changes career paths 12-15 times throughout their lives. What does that say about peoples’s satisfaction in the work that they do?
86% of people today report making extra money on a side hustle! Their side hustle is usually doing something they love or are passionate about and it provides a creative outlet and extra income! Very few of us have been able to change our work (income stream) into something we are passionate about. I am one of those few, I am passionate about helping others find health and wellness through holistic methods. For you it could be coaching a sport, playing music, or starting an Etsy shop to sell homemade goods or art. You are the only person in your life that can discover your true passion. Some of you already know what it is, and others will take a lifetime of exploration. Wherever you are in that process, I encourage you to pursue it with all your heart, your life will only get better if you do!! If you’d like to share your “dream” job, please do, sometimes putting it in writing, helps make it happen!
A healthy diet may help to prevent certain serious diseases such as heart disease, stroke and type 2 diabetes. It may also help to reduce your risk of developing some cancers. If you become sick, eating a healthy diet may help you to recover more quickly. Also, a main way of preventing obesity and overweight is to eat a healthy diet. If you are overweight or obese, eating a healthy diet can help you lose weight.
As well as healthy eating, regular physical exercise is also very important for health and to avoid or reduce obesity.
What makes up a healthy diet?
As a general rule, vegetables, fruits and starchy foods should provide the bulk of most of your meals. The remaining part of your diet should be made up from milk and dairy foods and protein foods. As mentioned above, you should limit the amount of foods and drinks that are high in fat or sugar. The dietary guidance to reduce your risk of heart disease is as follows:
Intake of saturated fat to less than 10% of total fat intake (preferably in lean meat and low-fat dairy products):
- Replace saturated fat with polyunsaturated fat where possible.
- Eat at least five portions of fruit and vegetables per day (new research has suggested that we should all aim for seven portions per day).
- Eat at least two servings of fish (preferably oily fish) per week.
- Consider regularly eating whole grains and nuts.
- Keep the amount of salt in your diet to less than 6 g per day.
- Limit alcohol intake to less than 14 units per week for men and less than 14 units per week for women.
- Avoid or reduce the following in your diet:
- Processed meats or commercially produced foods (including 'ready meals') which tend to be high in salt and trans fatty acids.
- Refined carbohydrates, such as white bread and processed cereals.
- Sugar-sweetened drinks.
- High-calorie but nutritionally poor snacks, such as sweets, cakes and crisps.
This advice may not apply to you. If in doubt, you should check with your doctor. There are also some changes that pregnant women need to make to their diet.
Now’s the perfect time to remember everything we learned in preschool:
- Wash your hands.
- Eat your vegetables.
- Be kind to people.
- Avoid doorknobs.
All teasing aside (but seriously—avoid doorknobs at all costs!), your health is in your hands.
Whether you decide to wash your hands and use hand sanitizer,
choose an apple over apple pie, or watch one less TV episode to catch a bit more sleep,
every choice you make will lead to a healthier, happier you!
Make wellness your number one priority by following these steps.
Back to basics
1. Wash hands with soap for at least 20 seconds.
We all know that we should wash our hands. But did you know that there are good, better,
and best ways to wash your hands? Lather and scrub the back of your hands,
up to your wrists, between fingers, and even under your nails.
Trust us—you won’t be sad you spent an extra few seconds getting squeaky clean.
2. Cough or sneeze into your elbows.
Prevent fluids from spreading by avoiding contact with your hands completely.
In fact—be sure to avoid contact with your eyes, nose, and mouth as much as possible.
3. Spray down surfaces and frequently touched objects.
Make sure your well-worn and gathering-space surfaces are super clean by disinfecting
them frequently. Be sure to use toxin free cleaner so you don't add harmful
chemicals into your home.
Take it easy
1. Diffuse immune boosting essential oils.
Warm up your home with the cozy and inviting scent of Clove, Cinnamon, Lemon,
and Eucalyptus Essential Oils while also bringing in some cleansing power!
2. Keep hydrated.
Hydration isn’t just important during exercise. According to the CDC, healthy hydration levels
can help increase your body’s capacity to fight off sickness and keep your temperature normal.
3. Stay home if you don’t feel well.
Feeling under the weather? Take on the day at home and open up your favorite book,
curl up on the couch and rest.
Everyday wellness
1. Keep moving!
There are 1,440 minutes in every day. You only need 30 of those minutes to get up
and move to have a positive impact on your body and overall health!
Small changes can make a big difference when it comes to your body’s health:
Take the stairs instead of the elevator, park toward the back of the parking lot,
or try out a new hobby that gets you up and moving.
Your muscles, mind, and motivation will thank you!
2. Eat your fruits and veggies.
We know you’ve heard this before, but fruits and veggies are a staple to any healthy food routine!
Adding color to your plate is an easy way to make sure you’re getting a wide variety of fruits and vegetables.
3. Regulate your sleep cycle.
Believe it or not, sleep is just as important as regular exercise or eating a balanced diet
when it comes to your overall health. Not only does it improve productivity and concentration,
but it can also help strengthen your immune system!
According to the Centers for Disease Control and Prevention (CDC),
adults should be getting 7+ hours of sleep a night.
As you follow these simple steps, you’ll have everything you need to take your wellness
into your (healthy) hands!
If you love this info, you’ll LOVE my guide 3 Easy Preventative Measures to Stay Healthy!
