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10 Small Steps To Improve Your Health
Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it is common to set high goals, 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. Keep an eye on your weight and work on making sure you are not gaining extra lbs. Even if you gain just a pound or two every year, the extra weight adds up quickly.
2. Take more small steps. Use a pedometer to count your daily steps; 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 jumpstarts your metabolism; helping you burn more calories throughout the day. Burn baby burn!
4. Switch three grain servings each day to whole grain. Whole grain is high in fiber and have few if any other ingredients in addition to whole grain. Or skip grain completely and opt for more fresh fruits and veggies.
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 toward your five daily cups of vegetables and fruits.
6. Trim the fat. Purchase lean meats, eat poultry without the skin. Bake, boil, or broil instead of frying. Air-frying is a healthier option.
7. Consider your calcium intake. There are some great alternatives to diary to increase your calcium intake. Oranges, almonds, chia seeds, dark, leafy greens, and whole-grain tortilla
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 pressure, blood sugar, cholesterol, and triglycerides.
10. Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less.
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