10 Tips for Cultivating the Best Food Habits for Healthy Life through Healthy Eating:
In this discussion, we'll explore some practices that can promote health and contribute to the best food habits for healthy life, all while requiring no more than a minute or less to perform daily. These tasks encompass various aspects of health maintenance, including household duties, sufficient sleep, and exercise routines. We understand that balancing these tasks with work schedules and lifestyle patterns can be challenging, potentially leading to frustration or counterproductive outcomes.
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| 10 Daily Rituals for Cultivating the Best Food Habits for Healthy Life in Just One Minute |
- Drink Water Immediately Upon Waking Up and Include Protein in Breakfast:
Dr. Will Bulsiewicz, a gastrointestinal expert, suggests drinking a large glass of water immediately upon waking up in the morning to replenish dehydration from sleep and to kick-start brain, kidney, and digestive functions. Including protein in your breakfast helps stabilize blood sugar levels, control hunger, and regulate energy and mood throughout the day, according to
nutritionist Desirée Nielsen. - Try Full-Body Exercise Alternatives:
- Sit on a chair for a minute with your back straight and feet on the floor, then stand up straight, sit back down, and repeat the process 10 times as quickly as possible to gauge your fitness level.
- Walk or jog in place for at least a minute each day, as it's enough to improve bone health by 4%, according to epidemiological research.
- Perform squats (3 sets of 10 repetitions) for a minute to strengthen your legs and improve blood flow throughout the body, as recommended by certified trainer Dr. Alex Robles.
- Climb stairs quickly for a minute every day (60 steps in 20 seconds, 3 times), as a study suggests that doing this for 6 weeks boosts heart fitness by approximately 5%.
- Add Beans and Manage Carbohydrates:
Add half a cup of canned beans and vegetables to any lunch or dinner meal after rinsing them, as nutritionist Tamara Duker Freuman suggests. According to her, daily consumption of beans or legumes is a common dietary factor among people living longer and disease-free lives, emphasizing the importance of incorporating the best food habits for healthy life.
Kelly Topps, Nutrition Director at "Oldways," recommends sprinkling a little olive oil or vinegar before consuming any carbohydrate-rich foods like bread, pasta, or potatoes to reduce the carbohydrates' impact on blood sugar levels and maintain energy. - Pause Mid-Meal:
Before starting to eat, divide your meal in half, according to Dr. Michelle May, author of "Eat What You Love, Love What You Eat." This division slows down eating, allows you to take breaths, and stops before overeating. - Prepare a Snack:
Allocate a minute each morning or before bed to chop a piece of fruit or vegetables for a snack to support you throughout the day, as research suggests that adding fresh fruits and vegetables may boost your mood and motivation, contributing to the cultivation of the best food habits for healthy life. - Clean Your Teeth:
Spend 30 seconds using floss to rid your teeth of "hidden bacteria where food debris accumulates, causing many health problems," advises Dr. Sargon Lazarof, a Los Angeles dentist, on "Woman's Day." It is preferable to do this before bed as "when you sleep, your mouth becomes drier, allowing bacteria to flourish, but mouthwash can help mitigate harmful effects." - Take Care of Your Skin and Dry Your Hands:
Take a minute every morning to apply sunscreen "to avoid many types of skin cancer," according to the Skin Cancer Foundation. Also, "it is not enough to wash your hands for 20 seconds; you need another 20 seconds to dry them properly," as wet hands are more prone to germs, says Dr. Jeffrey De Klauzner, a public health professor at the University of California Medical School. - Breathe Deeply:
Try taking two deep breaths and focusing on your breath for a minute, thinking of three things that are going well for you or things you are looking forward to in the near future, then write them down, as this method may reduce heart rate, blood pressure, and improve mood, aligning with the promotion of the best food habits for healthy life, as suggested by Dr. Glenn R. Fox of the Performance Sciences Institute at the University of Southern California. - Send a Message to Someone You Love:
Take a few seconds to send a sincere compliment to someone you love, as this is a way to boost the recipient's mood and yours as well, according to research led by Dr. Laurie Santos, a psychology professor at Yale University. - Dim the Lights and Lower the Temperature:
To improve your health, dim the lights after sunset.
This "contributes to enhancing melatonin production, which has a calming effect that helps you fall asleep faster," says Dr. W. Christopher Winter, a sleep medicine specialist, who also recommends lowering the temperature by two to three degrees after dinner and bedtime to about 18 degrees Celsius for "deeper sleep and fewer awakenings during the night."