Better your Posture

Posture

You can help prevent the rounding of your spine that comes from chronic poor posture. Proper posture may sometimes seem to come as more of a struggle with age. Here are some tips and ways to better your posture and help you sit and stand tall at all times.

Stretch and open the shoulders

Many of us spend the majority of our day hovered and hunched over a computer. With hours of being hunched over, it is important that we stretch out. We should try to touch our shoulder blades together making an open pose, this will help us improve our range of motion. Ideally, you’d want to stretch would be every half an hour for optimal benefits.

Easy exercises

Here’s an exercise! After you wake up and before you go to bed, lie down on the floor and make snow angels with your arms for a couple minutes. If you have a foam roller try laying it underneath your spine and moving side to side. Walking, stair climbing, and weight lifting are all great exercises to do to help strengthen your core. People who are active and consistently walk throughout their lives usually have better bone density than those who are sedentary.

Sit up straight

With a desk job, you get many opportunities to practice this one. Sit up straight, perch out your chest and drop your shoulders. This will strengthen your back and over time sitting up straight will become easier and easier- it is a great habit to get into.

Strengthen your core

Yoga and Pilates can help strengthen and tone your muscles while also strengthening your core. The muscles in the core are a foundation of having good posture.

Support your spine

Spine support is what allows us to stand up for long periods of time without back pain. Exercises that work out back extensors, neck flexors, pelvic muscles, and side muscles are crucial.

Vitamin D and Calcium

Vitamin D is necessary for bone health, and may help us maintain our muscle strength too. We can get our fix of vitamin D through sunlight and foods. We have the importance of having an adequate amount of calcium for healthy bones. Make sure your diet includes enough vitamin D and calcium in it.

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Surprising Secrets To Eating Out Healthy

rest-eating

The average American restaurant meal contains around 1000 calories and the typical American eats out around four times a week! Food economists have been studying the habits of those that eat out frequently. They’ve learned that what you order may be influenced by where you are sitting, the lighting, as well as who you are with. If you fall under the average American in terms of where you find your meals- here are some trade secrets to make eating out a healthier option.

Grab a health-minded pal

Research supports that when out to eat, we tend to order similarly as the people that we are with. Everyone opts for a salad or the majority of the table goes for the chicken fried steak. Research found that those who caved towards peer pressure and chose the type of food similar to their companions, tended to be more contend with their food choice. Grab friends who enjoy fruit over fries.

Head somewhere romantic

Set the romantic mood. Research shows that when in romantic settings such as incandescent lighting, and a little Frank Sinatra in the background, people eat around 18 percent less food. Not only is less food consumed but also food is eaten more slowly and is said to be more satisfying.

Sit near the window

It’s not the window that’s captivating- it’s the world outside of the window. One study showed that those who sat close to the window were 80 percent more likely to order a salad. Maybe sitting near a window reminds us of the outdoors and all of nature’s greens and wonders or makes us feel more public. Whatever the reason may be, it is interesting to think that sitting next to the window is aesthetically pleasing and beneficial when it comes to eating choices.

Think miles, not calories

Keeping track of your calories is not a bad idea by any means. However, research found that when calories are translated into miles of physical activity, people are more motivated to order healthy choices. Jogging one mile is roughly translated to burning 100 calories. So maybe think about the extra miles of activity it’d take to run off the burger that is 200 calories more than some of the other options.

Sit away from the bar

When you’re close to the bar and in view of the TV, it’s tempting to look up and watch during the meal. Eating while we are distracted causes us to consume more. Who would have thought right? While watching TV we will put more into our mouth than if we weren’t. So go for the more socially interactive route and engage with those you’re with and enjoy the benefits of not subconsciously pushing more in your mouth like you might in front of the television.

In buffet style, beeline for the fruit

Before adding anything else to you plate make sure you head to the salad and or fruit first. Piling on the nutritious foods that you love ensures you are eating these healthy bites, leaving less room for the other stuff. You’ll get more full from the healthier foods first, and will (unknowingly) eat less of the not so great options.

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Healthy Living Habits

Open-arms

Looking for some tips to incorporate into your life for overall better physical and mental health? Here are some great suggestions to add some zen, happiness, and healthy habits into your life.

Exercise Regularly

Be consistent in your workouts. Try your best to, at the very least, go on a walk each day. The gym is a great place to be familiar with as well. If you don’t already have a schedule, create one so you can find yourself going to the gym a few times each week consistently. Lift some weights and incorporate strength training with your cardio. Exercise is one of the best things we can do for ourselves when we want to lead a healthy life.

Eat Healthy & Tasty Meals

Cook meals that are tasty but are also a healthy option. Include veggies and use olive oil instead of butter. Look up new recipes that are healthy and easy to whip up. Options are endless when it comes to recipes on the World Wide Web. When you go out to eat, try substituting your fries for a salad or fruit. Choose the healthier options when going out. Steer away from the fried, high in fat foods and move more towards the natural bites. Your body will get used to these changes over time and you’ll begin to crave these healthier foods. Over time you really will notice changes and you’ll feel better too.

Regularize Your Sleep Cycle

Familiarize your body with a sleep routine. I’ve tried the staying up late one night, going to bed early the next, and then staying up late again- bad idea. When I have an inconsistent sleep cycle I find myself always tired the next day. Without a consistent sleep schedule, my body can’t get into a rhythm and adjust to a cycle. Now, I go to bed around the same time each night getting an adequate nights rest and the result- I feel much more awake and energized. Find your consistent sleep rhythm.

Develop Creative Outlets

Find something that you like, that pushes you. Take up an art class or learn how to code, something where you’re bettering yourself and pushes you to be more creative. Search for creative outlets that you can invest into.

Limit Mass Media

Have some free time? Instead of spending all of that time on Facebook or watching TV, try investing into one of those creative outlets that we just discussed.

Practice Mindfulness Through Prayer or Meditation

Find your inner peace. Practice this in the morning, throughout the day, and at night and you’ll find you have a healthier and more relaxed state of mind.

Find Encouraging and Supportive People

Surround yourself with positive people who encourage you and who you can encourage back. No one like a Negative Nancy- spread the love. Having a good support system in your life so you can be built up and pushed to be better is important.

Pay Attention to Small Pleasures

Appreciate the little blessings that we have. Find a reason to smile- we are given so many gifts in this life and sometimes we just need to stop to take in all of the pleasures that are happening around us.

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Detoxify Your Body

Detox

Looking to flush out some of those toxins that are building up in your body? Detoxing our bodies frequently is healthy and an important part of keeping our bodies healthy. Check out the following tips to detox and cleanse your body.

Drink Lots of Water

Aim for 64 oz, or 8 cups of water. Stay hydrated, drinking water throughout the day is one of the best things you can do for your body. Drinking organic cranberry water is a great way to flush out the toxins. The liver is our main detox organ. Supporting healthy liver function, naturally improves the detox process. D-limonene is an antioxidant found in the rind of citrus fruits. Our liver loves d-limonene. You can still benefit from d-limonene by simple adding a drop or two of lemonto your drinking water.

Detox Bath

A detox bath has got to be one of the most relaxing therapies on this earth. Turn on the hot water and add some Epsom salt. When we take a detox bath, we facilitate our body’s natural detox system as well as strengthen our immune system. Not to mention it leaves your skin feeling wonderfully exfoliated.

Green Tea

Filled with oxidants, vitamins, and general goodness, green tea is a wonderful detox. Some of the benefits include helping burn fat and improving immunity.

Exercise

Whether it’s running, yoga, kickboxing, or lifting at the gym- exercise is one of the best ways to detox your body. Not to mention it is a great way to blow off some steam and take some stress away. When we exercise, blood circulation improves, bringing nutrients not to just our muscles but to out organs as well. Exercise aids the lymphatic system, which removes toxins from the body.

Sweat

With higher intensity workouts we produce more sweat. Sweat is an important park of the detox process. Try hanging out in a sauna for a little while so your body can eliminate wastes through perspiration.

Clean Eating

Ahh the natural eating cleanse. Eat foods that are not processed such as fruits, veggies, legumes, brown rice, eggs, fish, poultry, and meat- all of these are beneficial to the body unlike alcohol, cigarettes, and processed food. Remember, what you get out of your body is what you put into it.

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Squeeze Fitness Into Your Day

Grocery-Shopping

Even if you regularly work out 30 minutes each day, it still can’t hurt to sneak in some extra movements throughout the day. The more you move the more you’ll keep oxygen flowing throughout your muscles while also toning and stretching them. You’ll also boost your metabolism! Did you know you can burn up to 300-350 calories per day just by fidgeting? Obviously it depends on how intense the fidgeting is but the point is, small movements throughout the day can be beneficial. Just take a minute or two here and there during your day to do some simple exercises! These simple exercises shouldn’t replace your workout, but they are a great and easy way to squeeze a little bit of extra fitness in. Here are a few simple exercises that you can incorporate into your everyday life.

Squeeze that Butt

Tighten those glutes, while you’re waiting in line or walking down the isles of the grocery store, or standing in the elevator. No one will know and it’s very effective, every squeeze is working out that gluteus maximus.

Work Those Legs

Lift your legs while you’re at your desk, do squats while you’re brushing your teeth. Move those legs around when you can.

Walk Across the Lot

When it’s possible, sneak in some extra steps. Park your car to the further parking spot. Give yourself a chance to add some extra walking across the parking lot. Stairs or elevator? If it’s a choice make it a habit to take the stairs. Add a few extra laps whenever you’re shopping at the mall, around the office, etc.

Tummy Tucks

If you’re taking it easy watching some TV after work, try lying on the floor and doing some sit-ups! Maybe you could do a few every time there is a commercial break. Get creative!

Couch Dips

Sit at the edge of the couch and place your palms down on each side of you. Move forward so that your body is off the couch, bend your elbows behind you, and lower your body toward the floor with your knees bent and feet together. Do little “dips” by bending and extending your arms.

Stretch

When you’re sitting in the office all day, tension can often build up in your neck and shoulders. Stretching relaxes some of those tense muscles and counteracts any tightness from poor posture and tired muscles. Try doing some neck rolls, one arm stretches, etc. to release some tension during your day. Set an example for your coworkers.

Clean and Get Lean

Did you know that by doing household chores- dusting, vacuuming, laundry, etc.- you could burn up to 400 calories an hour? Cleaning is inevitable and is part of maintaining a household, so you might as well pump up the jams and think of cleaning as a unique workout.

Turn some of your idle/resting time into activity time. Keep looking for opportunities when you can add little exercises in you day. All of those little movements will add up to major health benefits.

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