By: Brittney Ginsburg
Contributing Writer
Every year we resolve to make changes, and many times these changes are centered on health. One of the most common resolutions is to lose weight and become healthy. Therefore, it is not surprising that gym memberships tend to spike in January. However, I find that when I make grandiose resolutions, I set myself up for failure because I don’t take the practical implementation into account. Here are my five favorite healthy habits that can be implemented in your daily life that are beneficial to your health. Attempting one or all of these will get your year off to a good start, and can be carried out through a lifetime.
1. Walking– walking instead of other means of transportation is an easy habit to implement that is beneficial to health. Many people don’t realize that walking can have significant positive effects on health that a more intense regimen of exercise may have, but without the risk for injury. One study has found that those who participated in a walking intervention had a 50% reduction in advancing from glucose intolerance to diabetes. Another cited the cognitive benefits in that those who met the American College of Sports Medicine (ACSM) and CDC recommendation for walking had a 34% reduction in the risk of cognitive impairment. The ACSM recommends engaging in two and a half hours of moderate exercise a week, which is just a little over 20 minutes a day.
2. Choosing fruit for dessert– throughout the holiday season, decadent treats are readily available and it is hard not to indulge. As we try to cut back after the holidays, eliminating all of those sweets can leave us with intense cravings. To ease back into healthy habits, try choosing a piece of fruit instead of a sweet at least once a day. Most fruits contain natural sugars that can satisfy that sweet tooth. In addition, many fruits contain fiber, an essential nutrient in digestive health. Even fruits that we think to be high in sugar contain substantial amounts of fiber. For example, a banana contains about 12% of recommended daily fiber intake.
3. Adding 3 cups of green leafy vegetables per week– if these powerful foods aren’t already in your diet, aim for 3 cups of spinach, kale, arugala (just a few of my favorites) or other dark green leafy vegetables per week. They contain vitamins, minerals, antioxidants and phytochemicals that help prevent diseases such as heart disease, diabetes and cancer. Adding greens to your favorite meal such as a hamburger is a great way to increase the nutrient quality of the meal.
4. Adding 1 handful of nuts– consuming nuts has been shown to decrease the risk of mortality due to coronary heart disease by as much as 37% according to a review in the American Journal of Clinical Nutrition. Contrary to popular belief, nut intake is not associated with weight gain despite their high calorie and fat content. A study cited in the review showed that those who consumed nuts more than 2 times per week had 40% reduced risk of weight gain. In addition, consuming nuts has actually been associated with reduced cholesterol levels.
5. Swapping whole for enriched– there are many benefits in switching to whole grains when possible. For the sake of clarity, let’s compare a slice of whole grain bread to a white flour slice. It is important to understand that all carbohydrates, including both breads, will be broken down to sugar. However, there are fundamental differences in the way in which the body breaks down whole wheat versus white bread. Whole grain bread has a low glycemic index, meaning it breaks down slowly and releases glucose into the body in a controlled manner. On the other hand, white bread has a high glycemic index causing it to break down to glucose quicker creating spikes and drops in blood sugar. Whole grain bread also contains more fiber than an average white slice, which as mentioned before, is important for digestive health as well as being protective against chronic diseases.
Overall, these simple yet effective tips are just a few of many ways to start the New Year on the right foot. By taking these incremental steps, we can work towards making our eating habits healthier and more beneficial, especially for the long term.
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