Again be a TEEN… in 2017

The New Year is all about new beginnings, a fresh start, and a chance to hit the “reset” button after a season of eating, drinking, and being merry. So, it’s not surprising that many of us feel the need to set some pretty grand goals. The fact is, only 8% of resolution makers achieve them. That’s why this year, let’s get real. Instead of thinking of resolutions, let’s think about healthy life solutions.

Listed below are 8 healthy life solutions!! Read on …

  1. Reduce your Sugar Intake:Health-Hatch

Recommended intake of sugar is 5 teaspoons per day. We Indians usually go beyond this budget. Go slow on sugar sweetened beverages, ketchup, sweets, sweetened cereals to cut down your daily sugar consumption. Be wise enough to read food labels. To curb your sugar cravings, have fresh fruits, dates and raisins which are naturally sweet.

 

2. Eat more fruits and vegetables:fruit-and-veg

Vegetables and fruits provide protective substances such as vitamins, minerals and phytonutrients. Have cut vegetable sticks with healthy dips made from hung curds or hummus. To improve your vegetable intake, add more veggies wherever possible like salad, soups, pizzas, sandwiches and wraps. Have seasonal fruits. Aim at eating at least one fruit a day

3. Choose healthy Snacks:healthy-snacks

Mid-meal snacks are very important to help you cut down temptation for junk food. Always carry with yourself some snacks like nuts or trail mix, low fat cheese, yogurt, seasonal fruits, roasted makhana, roasted cereal puffs (like rice, jowar, bajra, nachni). Keep snacks to one serving and do not over eat, even if they are healthy. And most important is to remember, snack only when hungry, and not when you’re bored or stressed.

4. Eat Mindfully:mindfull-eating

Do not eat unless you’re hungry. Stop when you feel satisfied, but before you feel full. It takes 20 minutes for your brain to register that you’re full. So, eat slowly and don’t gulp the food down in haste. Don’t sit in front of the TV or computer when you eat. You’re more likely to overeat when you multitask. When you tune in to your appetite signals, you won’t eat just because you’re bored.

5. Eat at Home more often:pot-lunch

Cook more than you need, and freeze half. By practicing this you’ll have meals you can take out and heat up when you need them. Try an easy-to-make healthy meals like oatmeal with fruit/egg omelette for breakfast, daliya (broken wheat/broken jowar, etc.) khichdi/barley khichdi with curd for lunch or dinner. Same old options can often get monotonous, learn to make variety using different ingredients which are good for your health.

6. Eat smart at Restaurants/Parties:choosewisely-final

Munch a healthy snack before you go so that you don’t get so hungry when you get there. Start with a clear (not creamy) soup or a salad (watch the dressing). Take small servings of food. Or share it with your friends. Because moderation is the key to achieve your goal! Choose grilled, tandoori, baked and avoid foods which says fried, cream of, and crispy. Sip on water or sugar-free soda instead of sugary beverages. Alcohol can be high in calories too. Hence, drink in moderation.

7. Learn to say NO:learn-to-say-no

Stay strong. Say no. Every bite adds up, so don’t give in. Explain why you’re saying no if you want to or just politely decline. You owe yourself good health.

 

8. Prioritize Workout:

workout

Many of us take up gym memberships in January but end up not being regular with workout due to lack of time and energy. So, let us be realistic with workout goals too. American Heart Association recommends 150 minutes of moderate intensity activity in a week. Compensate for the time you couldn’t spare for workout on weekends. Engage yourself in any activity that you like — to stay fit. Workout till you sweat — as it is said, “Sweat is Fat crying”. There are multiple options like walking, running, skipping, cycling, swimming, or playing your favorite sport like cricket, football, badminton, lawn tennis, squash, etc.

This year, aim to develop lifelong healthy habits. And don’t forget to reward yourself when you meet it. Also, remember not to make too many changes at once.

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Write your questions, concerns or feedback at healthhatch@gmail.com and we shall get back to you.

Share with us what are your resolutions for the new year and we shall help you achieve them.

 

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