Start a Healthier Lifestyle Now, Just 9 Easy Steps

What exactly is a healthy lifestyle?

The definition of healthy is simply “being in good health, conducive to, or promoting good health”.

A healthier lifestyle is subjective depending on each individual.

“Healthier” to a marathon runner may be very different than “healthier” to someone struggling with obesity.

So, for the sake of simplicity, we’re going to stick to basics.

Since you’re here looking to start a healthier lifestyle you most likely only use alcohol in moderation or not at all and it’s safe to assume that you don’t smoke.

(If you do smoke, quitting should be number one on your list)

Sometimes we think that to start a healthier lifestyle means doing a complete 180 from everything we know and love. But it doesn’t have to be that way.

Even small changes can add up to a big impact when it comes to your health. It’s important not to think of being healthy as an all-or-nothing venture. But instead, as a work in progress.

Start a healthier lifestyle now and you can be on your way to your healthiest self.

Here are 9 Steps to Start a Healthier Lifestyle

1. Control portion sizes

2. Eliminate processed and pre-packaged foods

3. Switch to whole grains

4. Switch to organic whenever possible

5. Get moving

6. Pray and meditate

7. Just Breathe

8. Drink plenty of water

9.Get Plenty of Sleep

1. Control portion sizes

This may seem simplistic, but if you want to start a healthier lifestyle this is huge. When you know correct portion sizes and incorporate them into your daily life, you will most likely be eating less, without even noticing it! And eating less, in most cases, is healthier.

Most consumers don’t know the recommended serving sizes of the food they eat. And who can blame them with supersize ‘value meals’, family size chip bags, and king-size candy bars everywhere we look.

Over the last 20 years, portion sizes have increased between 23 to 60 percent.

Add this to the fact that the average person eats out 2 to 3 times a week, and it’s a recipe for disaster. No wonder approximately 60 percent of American adults are overweight.

How do we fight this seemingly never-ending increase if we want to start a healthier lifestyle? Read labels and find out what the portion size is of the food you are eating.

When possible buy packages that only have one serving, as it is often tempting to just eat the whole bag. (I know this from experience!)

Share restaurant meals with a friend or eat half and take the rest to go.

(I request a to-go box before my dinner arrives because I know I will eat what is set in front of me).

Learning to recognize and implement portion sizes is the first step if you want to start a healthier lifestyle.

2. Eliminate as much processed and packaged food as possible

Ideally, all food should be eaten fresh, as that’s when they are the most nutritious.

However, in these busy times, it can be so easy to rely on pre-packaged foods to help us get dinner on the table in the shortest amount of time possible.

Occasionally utilizing these time-saving goodies is ok, but let’s face it when you want to start a healthier lifestyle, they aren’t the best choices on a regular basis.

Read the ingredients list on the package label. If you don’t know what 50% of the ingredients are, it’s best to leave it out of your eating plan.

Pre-packaged foods contain preservatives to give them a longer shelf life and keep oils from turning rancid. They also contain additives to give them more flavor or texture.

A few unwanted ingredients to avoid are:

High Fructose Corn Syrup
Trans Fat or Hydrogenated Vegetable Oil
Artificial Food Coloring
Potassium Bromate
Artificial Sweeteners
Sodium Nitrates.

Since we’re trying to keep this simple, suffice it to say that if it’s artificial or you can’t pronounce or recognize the ingredients it’s best to limit it as much as possible to start a healthier lifestyle.

3. Switch to Whole Grains

Whole Grains are healthier than refined grains because they contain the whole sum of nutrients and proteins available naturally. (Mayo Clinic)

As a bonus, they keep you full longer because they naturally contain bran and fiber (which are good for the digestive system). (Cleveland Clinic)

The reason many don’t utilize whole grains is that the texture is different than refined grains, and we have become accustomed to soft light bread and pasta.

It can take some getting used to but it is well worth the effort. Cooking whole grain pasta a little longer helps make the texture softer.

You may also find that most whole-grain breads have a slightly sweeter flavor, making them more like a treat and are helpful if you want to start a healthier lifestyle.

4. Switch to organic whenever possible

Organic food is grown without the use of synthetic chemicals, such as pesticides and fertilizers, and does not contain genetically modified organisms (GMOs).

While many health organizations say that GMOs need more research to determine if they are harmful or not, it’s safe to say that having pesticides on and in your food is not healthy.

Organic foods are important to start a healthier lifestyle and are more readily available than they were in the past. But they can still carry a pretty hefty price tag. Many grocery store chains have a pretty good selection of reasonably priced organic foods. In our area, Aldi and Walmart are good choices.

It’s understandable if you can’t buy everything organic. It also might not be necessary.

There are 2 lists put out each year by the EWG (Environmental Working Group).

The Clean 15

The first list is called the Clean 15. The foods on this list are considered safe to buy non-organic. They show the lowest concentration of pesticides.

1. Avocados

2. Sweet corn

3. Pineapple

4. Onions

5. Papaya

6. Sweet peas

7. Eggplant

8. Asparagus

9. Broccoli

10. Cabbage

11. Kiwi

12. Cauliflower

13. Mushrooms

14. Honeydew

15. Cantaloupe

The Dirty Dozen

The second list is called the Dirty Dozen. Foods on this list have been found to contain the highest levels of pesticides. So when selecting these foods you should always choose organic.

1. Strawberries

2. Spinach

3. Kale, Collard, and Mustard Greens

4. Nectarines

5. Apples

6. Grapes

7. Cherries

8. Peaches

9. Pears

10. Bell and Hot Peppers

11. Tomatoes

12. Celery

Tests are ongoing and these lists can change according to data collected.

Whether organic or not, fruits and vegetables need to be cleansed thoroughly.

The easiest way to do this is to keep a spray bottle handy with equal parts water and vinegar (white or apple cider) and spray fruits and vegetables thoroughly, allow to sit up to 5 minutes, rinse with cold water then pat dry.

Buying organic meats is always a good idea, however, they can be pricey as well. So shop around to find the best deals. And if something goes on sale, stock up. Meat that is wrapped correctly can be frozen for 6 and 12 months. If organic meats aren’t available, opt for local farm-raised.

Organic meats are a good way to help start a healthier lifestyle.

5. Get moving

Exercise is absolutely essential to start a healthier lifestyle. In fact, it’s like a wonder drug!

The benefits of getting moving are endless!

Exercise can:

Reduce your risk of various health problems, such as heart disease, diabetes, and high blood pressure.
Improve your mood and help reduce depression.
Give you more energy, and can increase your brainpower.
Act as a natural stress reliever and can help you get a better night’s sleep.

In fact, if you could only do one thing on this list, getting regular exercise would be tops on the list!

It can be a class at the Y, strength training at home or the gym, swimming, playing a sport or even taking a brisk walk.

But the most important thing about using exercise to start a healthier lifestyle is that it must be something you enjoy.

If you’re not sure what you like, try a little bit of everything. Many gyms offer different classes as well as have access to personal trainers, who can help you find the workout that works best for you.

Research has shown that exercise doesn’t have to be all at one time to be beneficial. Ten minutes, 3 times a day is as good as 30 minutes all at once.

Whatever you chose to do, make sure you warm up properly, stay hydrated and stretch when you’re done.

6. Spend time every day in prayer and meditation

Prayer and meditation have been linked to better well-being.

According to WebMD, Prayer could help you live longer and experience lower levels of anxiety and depression. Prayer may boost mental health. (HealthLine)

Studies on prayer and meditation can be subjective, but anyone who prays on a regular basis can tell you that it gives mental and spiritual peace like nothing else can. It calms and relieves stress.

Prayer truly helps start a healthier lifestyle.

A merry heart doeth good like a medicine: But a broken spirit drieth the bones. Proverbs 17:22 (KJV)

Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things. Phil 4:8 (KJV)

7. Just Breathe

Breathing is something that we usually just take for granted. But did you know that breathing correctly can have health benefits?

According to the American Lung Association, the proper way to breath is in through the nose, letting air fill up the abdominal cavity and then exhaling through your nose. The nostrils are made to filter the air that goes into our lungs.

If you want to take breathing a step further, deep and controlled breathing techniques have been found to have benefits such as a healthier heart rate, lowered anxiety and depression and can help alleviate stress.

Using the mouth may be necessary if you are stuffed up or during exercise.

8. Drink plenty of water

Humans are made up of 60 percent water, and our blood is 90 percent water. So it makes sense that we need to drink plenty of water to be healthy.

Here are a couple of statistics from Medical News Today.

There is no universally agreed quantity of water that must be consumed daily.
Water is essential for the kidneys and other bodily functions.
When dehydrated, the skin can become more vulnerable to skin disorders and wrinkling.
Drinking water instead of soda can help with weight loss.
It regulates Body Temperature
It can boost skin health and beauty

So, how much water should I drink a day?

Although there is no universally agreed-on amount to drink, the most common answer is eight 8-ounce glasses or about 2 liters.

Make sure that if you are working out you increase your water intake.

Here are a few ways to increase your water intake.

Keep a refillable water bottle with you at all times.

Drink a glass upon waking up and before every meal.

Add sliced lemons, limes or other fruits or vegetables to your water for variety.

Eat more foods with higher water content. (melons, celery, lettuce)

9. Get plenty of sleep

Getting enough sleep is one of the most important things you can do to start a healthier lifestyle. To recharge your mind and body, you need to get plenty of sleep.

If you’re not getting enough it can affect all facets of your life.

It can impair brain function, affecting concentration, emotions and processing memories.

For most adults the average amount considered enough is between 7 and 9 hours.

The benefits of getting enough sleep include improving productivity, athletic performance and it can even improve your immunity to certain diseases.

Tips from Sleep Foundation on how to get a good night’s sleep.

Establish a consistent bedtime
Maintain a comfortable temperature and low level lights in your bedroom
Choose the best mattress, pillows and bedding for your sleep preferences and body type
Do not have screens in the bedroom. (phones, tv, computer)
Don’t have caffeine, alcohol or a large meal in the hours that lead up to bedtime
Do not use tobacco products
Exercise during the day, it can help you wind down in the evening