Here’s 12 Ways In Which One Minute Can Make a Big Impact On Your Health


We all know that we need to try and be healthier. In this age of processed foods, immobile lifestyles, and decreased well-being, it is more important than ever. Of course, we are all guilty of making big resolutions of dieting and exercising every day, etc., etc., etc. every time the new year or some other significant time comes about and then failing to follow through with such resolves.

Well, you can’t exactly blame yourself if you aren’t able to go from 0 to 60 just like that! Unfortunately, being healthy has become an extremely tiresome concept for most of us. That’s why its important to take baby steps. While eating healthy foods, exercising regularly and being committed to a healthy lifestyle is very important, you need to start with the smaller things first.

That’s why we’ve gathered 12 one-minute tricks from nutritionists, health professionals, and fitness experts. They might take just one minute out of your day, but they really can make a big impact on your overall well being. Trust us, these guys are sure to know a thing or two about how to stay healthy!

1. Fill Up With Water!

The Trick:

Drink two glasses of water half an hour before mealtime.

How It Works:

The main reason why we tend to overeat is because we don’t feel “full” enough. In reality, you shouldn’t be eating until your stomach’s about to burst, just until you don’t feel hungry anymore. Two glasses of water half an hour before a meal will help you keep your portions in check by making you feel less hungry. And it doesn’t hurt that water will keep you hydrated and your bowels working smoothly either!

A study published in the Journal of Obesity in August 2015 also detailed research conducted on participants who “preloaded” with water before a meal, compared to those who didn’t. The results showed that the former group lost weight faster (an average of 3 pounds in 12 weeks) than the latter one.

2. Protein Power!

The Trick:

Scrambled eggs for breakfast.

Why It Works:

Scrambled eggs are already a breakfast staple, but that’s not just because they’re delicious and easy to make. Eggs are a great source of high-quality protein and nutrients, which is essential to start off your morning right. Everyday Health nutritionist Kelly Kennedy suggest adding more protein-rich foods to your breakfast table, like avocados, yogurt, etc. She says, “Having protein with breakfast helps fill you up and keeps you feeling satisfied for longer.”

So skip the fat-filled meals of bacon, sausages, whole milk, butter, and go for leaner proteins like turkey, salmon, or low-fat or fat-free dairy.

3. Stretch It Out!

The Trick:

Start your morning off with a simple one-minute stretch, and take stretch breaks throughout the day whenever you can.

Why It Works:

A one-minute stretch first thing in the morning will make you feel fresher than that cup of coffee you crave. Stretches get your blood flowing, loosen your muscles, decrease joint stiffness, and energize your mind and body. Following through with small stretch breaks throughout the day will help increase overall flexibility and looseness of muscles, as well as give your better posture and better balance. It will also lower your risk for muscle, joint, and back injuries or aches over a longer period of time.

Once you’re comfortable with regular stretches, you could upgrade to dynamic stretching, where you would hold one posture for about 20-30 seconds at a time.

4. Wash Your Hands, Human!

The Trick:

Wash your hands regularly, and keep them sanitized.

Why It Works:

Not being careful about washing your hands is one of the easiest way to catch and spread infections and illnesses. Experts at the Centers for Disease Control and Prevention (CDC) say that you should be using water and soap to wash your hands as regularly as possible. And in case that isn’t available, use hand sanitizers that contain at least 60% alcohol.

5. Grains On-The-Go!

The Trick:

Get your daily dose of fiber from a to-go cup of whole grains.

Why It Works:

We tend to miss out on certain food groups that give essential nutrients due to “lack of time”, so why not get these whole grain “Q cups” to go? The concept is similar to an instant soup cup; just add water and its ready to eat!

Jessica Fishman Levinson, a culinary nutrition expert had this to say about them. “Q Cups can also be the base of a meal. Add some protein and lunch is done.” She says you can do the same for breakfast as well with instant oats. “Add berries and nuts and it makes a quick, easy, healthy breakfast to help get you out the door,” she says.

6. Go Nuts For And Leave the Croutons Out!

The Trick:

Replace croutons with nuts and seeds.

Why It Works:

Most people would agree with me when I say the crunch of the croutons is one of the best parts of eating a salad or soup. But, of course, croutons are made of bread, and that means carbs! So why not replace them with nuts and seed, which will give you all the flavor and crunch, but none of the carbs?

“Healthy fat and a little protein add that crunch you’re looking for without the refined carbs,” says Levinson.

7. HIIT Or SIT – You Decide!

The Trick:

Do a HIIT (High Intensity Interval Training) or a SIT (Sprint Interval Training) workout.

Why It Works:

While these workouts do not take up too much of your time, they give really effective results. High intensity workouts include short, fast bursts of exercises like jumping jacks, lunges, sit ups, squats, etc. – those that get your heart pumping really fast. Andrea Orbeck is a Los Angeles-based celebrity fitness coach. “People are so concerned about making the time to get to the gym for an hour and a half, but if you compare someone who goes to the gym and works out in a steady state for a long time to someone who works out super hard for a short time, intensity will always trump duration,” she says.

An April 2016 study published in PLOS backs her statement. It states that the results of study conducted on people doing 1 minute of a highly intense workout were similar to 45 minutes of moderately intense workout. Don’t stop you’re gym days just because we say so. You should definitely continue your regular exercise, but it might also help to take out a couple minutes of your time daily for HIIT or SIT.

8. Your Own Body Can Be the Best Tool!

The Trick:

Use your own body weight to get some quick strength training.

Why It Works:

Of course, you can invest in equipment like weights and dumbbells that you’d need for strength training, but as a beginner, you could just start by using your own body weight. Avigdor Dori Arad, RD, a certified exercise physiologist at Mount Sinai St. Luke’s hospital in New York City, says that exercises like push-ups, sit-ups, squats, and etc. are great ways to use your own body as a tool of resistance. “Body weight exercise is cheap, adaptable, simple, and doesn’t require much space,” he says, “[They] can help you become lean, active, and strong.”

9. Be Prepared For Those Hunger Pangs!

The Trick:

Plan for quick, easy, and healthy snacks for those notorious hunger pangs that hit in between meals.

Why It Works:

Some of the biggest diet errors we make are through snacking in between meals. That’s not to say you shouldn’t have a snack; they can actually be very beneficial. “It’s a good way to keep from feeling famished when you sit down to your next meal,” says Kennedy.

But the problem occurs when hunger strikes and we don’t know what to turn to; chances are you’ll end up reaching for something unhealthy. That’s why its important to always have a quick and healthy snack planned out or prepped in the fridge that you can just grab at a moment’s notice. Things like fruit, hummus and veggies, spiced nuts, etc. are great not only because they are delicious and healthy, but also because you can prep them beforehand.

10. Avo, Not Mayo!

The Trick:

Replace mayonnaise with avocados in recipes like burritos, sandwiches, burgers, salads, etc.

Why It Works:

Mayonnaise, although a very commonly used ingredient in most American households, isn’t exactly high on the health factor. Since the main objective of mayonnaise is to provide creaminess in a dish, you can replace it with avocados which will give you the same result! Not only does this fruit add flavor and texture to your dish, it contains plenty of mono saturated “healthy” fats, similar to nuts and olive oil.

11. Take a Break and Breathe It Out!

The Trick:

Whenever you’re feeling stressed, take a minute to slow down and meditate.

Why It Works:

Meditation is a great way to destress, by decluttering your mind and giving you a sense of calm. Stress can be one of the biggest factors in a lot of problems we humans face – from personal relationships and professional decisions, to your own inner demons. Meditation will help you calm your emotions and regain control. But, you don’t have to save meditation for only when things seem to be getting out of hand. In fact, making one-minute meditations a part of your daily routine can do wonders to your life in general!

12. Say “Bye, Bye” to Unhealthy Beverages!

The Trick:

Swap your sugary beverage for one with far less calories.

Why It Works:

Beverages are something we have either to hydrate ourselves, or just for the sheer pleasure of it. But what we think of as harmless can turn out to be extremely disastrous to our health. Not only do sugary beverages and alcohol have loads of useless calories, they also have the ability to cause addictions. Certain drinks also contain high-fat ingredients like whole milk, and other similar ingredients.

So, the next time you order a drink, take a moment to think about what ingredients are going into it. Drinks with “healthy” ingredients don’t have to compromise on taste either!


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