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10 Steps to Improving Your Health by Summer



Many of us make health-related resolutions, like lose weight, stop smoking or join the gym. While so many want to jump into a BIG goal, experts say that setting smaller goals could do more for our health.

"Small steps are achievable and are easier to fit into your daily routine" says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. "They are less overwhelming than a big, sudden change."


Here are 10 to try:


1. DRINK WATER! Water is not only essential for your body and mind functioning properly, but often people think they are hungry when actually they are just dehydrated. Try and get about half your body weight in ounces per day (ex: if you weigh 180lbs you should shoot for 90 oz of water)


2. Take more small steps. Use a step counter to count your daily steps (I love my apple watch); then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.


3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutritious packed breakfast, top Whole Grain Total® with fresh fruit slices and low-fat or fat-free milk.


4. Switch three grain servings each day to whole grain. If you're like the average American, you eat less than one whole grain serving a day.


5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts towards your daily intake of fruits and vegetables!


6. Trim the fat. While health fat can be good for you, fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.


7. Increase protein intake. Protein is an amazing macronutrient that your body thrives on, more protein = less hunger!


8. Downsize. The smaller the bag, bottle or bowl, the less you will eat.


9. Lose just 5 to 10 percent of your current weight. The health benefits are huge... lower blood sugar, lower blood pressure, cholesterol, and triglycerides.


10. Keep track of your eating. Write down everything you eat... I mean everything... from the snacks, to the bites off your kids plates... you will be amazed at where those extra calories sneak in!


Helpful hints:

Check out your free bullet journals template at Sarahnicoleholistic.com









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