Staying Energetic, Fit and Healthy doesn't have to mean crazy fads or disruptions to your life. Actually some of the simplest tweaks and habits can make the biggest differences and a few positive changes over time can yield the best results in the long run.
So, with that said, what are some simple changes you can start making now to start seeing results and feeling more Energetic, Fit and healthy?
Well here are 10 of my favorite health hacks to do just that!
1- Move that Body!
One of the best ways to get Fit and help your body stay energetic, fit and healthy is through daily exercise. You don't have to be a professional athlete or fitness competitor; even a simple 20 minute walk or jog can do the trick. If you haven't been physically active in the past or are injured then focus on what you CAN do. Options when people need to modify even include low or no impact movements such as Pilates, Yoga, Swimming or sitting exercises and floor or arm workouts...but the key is to move your body!
The key is to Do what you LOVE and what you will actually do!
2. Eat a Protein-Packed Breakfast: When protein is consumed within 30 minutes of waking, you will feel fuller longer as well as start your metabolism off for the day and in the right way.
One of my favorite protein packed breakfasts every morning is a protein shake packed with all my vitamins, minerals, antioxidants and 24 g of UNdenatured protein
OR
a bowl of Overnight oats that I prepare the night before:
- 1/3 cup rolled oats
- 1/3 cup almond milk
- 1/3 cup fat free greek yogurt
- 1 tablespoon Chia seeds
- Cinnamon and Stevia to taste
- optional: 1 scoop IsaGreens
- put in bowl, stir and let sit, covered overnight...eat in the morning :-)
3- Be Careful of Nighttime Munching! Now, the jury is still out on this one and I think ultimately you have to look at
**SHAKE FOR DINNER: Another simple tweak that has helped me SO much to avoid nighttime snacking is simply to switch up the order in which I have my shakes on a shake day... so instead of having my meal at dinner/supper time, I'll have a shake for dinner because I don't want to undo all that goodness by chowing down on nachos or skittles later while I'm relaxing with my hubby! ;)
4. Stay Hydrated: Believe it or not, many times what we think is hunger may in fact be just thirst. So when you get a 'snack attack', try drinking a glass of water first. Then wait a couple of minutes and see how you feel. Also, Water is super important to your health in general. Try aiming for up to a gallon of water a day to stay hydrated and keep your body functioning optimally.
GOAL: 1 Gallon of Water per day- use a jug that you like and that can help you keep track of how far you have to go!
5. Sleep, Beauty, Sleep: When your body isn't well rested, you produce stress hormones which can actually contribute to increasing your appetite during the day. Studies have shown that people who sleep an average of 7-8 hours each night tend to be healthier than those who sleep only 5-6 hours (or less!). Of course this will all depend on your lifestyle and schedule and if you just had a new baby, this will be more tricky, but when you are able to sneak in a bit of extra sleep it will help your body to do necessary repairs and feel more refreshed.
1 scoop IsaPro pure UNdenatured whey protein
1 scoop greens or fruits
5 oz water
blend
30-60 min before bed
According to studies, whey protein not only boosts metabolism (for extra fat burning during sleep and upon awakening) and satiety (feeling full longer), but also improves postexercise overnight recovery and overall sleep (1, 2). One way it might improve sleep is because it provides a good dose of tryptophan, which increases the amino acid’s access to the brain for creating serotonin (3). Serotonin is a neurotransmitter, which converts to melatonin to regulate the body’s sleep-wake cycle.
- Click here to read more about the science behind the Bedtime Belly Buster, Protein before bed and how/why it's so effective.
6- Slow Down: When you're eating that is...a big reason for overeating is eating in a hurry and not being aware of how much we are consuming. One easy way to fix this is to turn off the tv or put the computer away. Eat at a table and focus on what you are eating. Look at each bite and pay attention to the flavors. When you slow down, you give your body and brain a chance to register the fact that you are getting full.
7- Keep Snack Temptations Out of Sight: Another tip is to put the snacks and culprits that tempt you the most somewhere you won't see them as easily and put the foods you should eat such as fruits and veggies out in plain view, such as in the center of the fridge and at eye level.
8- Use Healthy Substitutes in Recipes: One of the number one calorie savers can be in switching out fattening and
unhealthy ingredients for healthier ones such as:
 |
| Healthy Recipe ideas: Use Chia seeds for a healthy option... click pic for recipe ^ |
- Applesauce or other fruit/veggie purees instead of oil and butter (another great one is Pumpkin!)
- Fat Free Greek Yogurt instead of Sour Cream or Heavy cream
- Fat free cream cheese instead of regular cream cheese
- Rolled oats instead of Bread Crumbs
- 2 Egg Whites instead of one Full Egg
- Pureed Chickpeas instead of Flour (great gluten free choice for cookies and other baked recipes!) *check out this delicious Gluten-Free Chocolate Chip Cookie Recipe using pureed chickpeas instead of flour!*
- Stevia, Vanilla or other natural sweetener instead of Sugar
- Add in Chia seeds and/or a handful of spinach to your protein shakes for added nutrition!
- For more healthy tips and recipes follow me on my Fitness fan page, Energetic, Fit & Healthy.
9- Read Your Labels! It can actually be mind-blowing how many people don't turn boxes or bottles around to read the ingredients of what they're buying (and consuming!)
Just because something makes a claim of being light or low fat doesn't necessarily make it a good choice. Look at the ingredients and stay away from things such as sucralose, soy protein, GMOs, MSG and other scary things!
Just because something makes a claim of being light or low fat doesn't necessarily make it a good choice. Look at the ingredients and stay away from things such as sucralose, soy protein, GMOs, MSG and other scary things!
10- Nutritional Cleansing- for so many of us, our bodies are fighting a constant onslaught of toxins and stress and I've found that regular cleansing can be so helpful to restore energy, build lean muscle, keep off unwanted fat and just feel healthier in general. ;)
2 ways I do this:
Daily cleansing with Cleanse for Life and my Apple Cider Vinegar Energy Cleanse:
2 T ACV
2 T Lemon juice
1 T cinnamon
1 dash cayenne pepper
honey or stevia to taste
optional: ginger and turmeric
in a TALL glass of water
And Deep Cleansing with Intermittent Fasting/Cleanse days - click here to read more about Intermittent fasting and how that works.
BONUS: Keep a Food Log: Actually this is one of the first suggestions I tend to make to anyone who asks me for weight loss advice. This helps you to be more mindful and aware of what you're actually eating and maybe think twice before having a handful of cadbury mini eggs or a bowl of nachos ;) since we don't want to write that down when we are trying so hard to stay on track!
So, what about you?
What are some of the things you do that help you to stay on track with your Energetic, Fit and Healthy goals?
Feel free to share them in the comments below! I'd love to hear them! :-)
To your Health,
Related/Recent Posts:
- Intermittent Fasting 101
- Nutritional Cleansing FAQs- Your Top Cleansing questions answered!
- How to Break through a Weight Loss Plateau
- Meal Prep Tips for Newbies
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