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Oct 30

Quick daily health tips- simple permanent changes

Looking for some really simple modifications that you can make to your diet and your lifestyle that will have a huge impact on your health?  These tips will give you a huge bang for your buck!

Coconut Oilcoconut6

Holy Moly!  Coconut oil has so many benefits and uses that I could write a whole article about it.  But, why do that when Dr. Mercola already has?  This is slightly off topic, but if you’re not familiar with Dr. Mercola, then I think maybe it’s time that you got acquainted.  You can find his article on coconut oil here.

For cooking, nothing beats coconut oil.  If you buy refined coconut oil, it has no taste of coconut.  And if you have the option, go with organic.  Simply replace the other oils that you have been cooking with and start using coconut oil.  It’s easy to cook with and it does well in low or high heat.  You really don’t need any other oils.

Some of the health benefits are strengthening your immune system, promoting heart health,  brain function, reducing appetite and increasing fat burning, supporting the thyroid, and maintaining healthy youthful-looking skin.

Another benefit of coconut oil is its versatility.  You can use it as a face cream, shaving lotion, deodorant, toothpaste, lip balm, and you can even use it instead of WD-40.  I can’t think of any other substance that is both good for you and has uses in the kitchen, bathroom, tool box, and every room of the house.

Eggseggs

Eggs are nature’s perfect food, providing excellent protein, the gamut of vitamins, and important fatty acids that contribute to the health of the brain and nervous system. Americans had less heart disease when they ate more eggs.

I know, we’ve been told not to eat eggs because of cholesterol.  While they do have a high amount of cholesterol, there is no conclusive evidence that it correlates to elevated cholesterol levels in the body.

If you’re really ambitious, and want the freshest eggs, you might want to consider raising your own chickens.  They’ve become quite popular in the backyards here in Austin, Texas.  There’s nothing like walking out into your own backyard to get your morning eggs.  And don’t worry about eating too many eggs.

Control portion size… use smaller plates

Most of us probably have different size dishes in our cabinets.  I know that I have 11″ diameter “dinner” plates and 8″ diameter plates.  I think that most of us have been conditioned to use the big plates for meals, but there’s a psychological cost to doing so.

When we use a big plate, we want to fill it up.  It just wouldn’t look right if we had this big plate that was only half covered with food.  We would feel cheated.  But what if we took the same amount of food and put it on a 8″ plate?  Now it’s barely going to fit on the plate and it will look like a lot of food.

portion-control-297x300It’s also really important to be aware of serving sizes.  We can get tripped up even if we’re reading labels because the serving sizes on labels are rarely the same as the serving sizes that we’re eating.  Some common equivalents to serving sizes are a deck of cards (for meat or fish), a baseball (for vegetables or cereal) and the tip of your thumb for oils.

In general, our portion sizes are double what they should be.  So, if we think that we’re consuming 2,000 calories, we could be eating far more than we think.  This could lead to some of the frustration of trying to lose weight.  Try reducing your portion size and eating on a smaller plate.

Cut back on sugar

dangers-of-sugarThis may not be so easy, but it’s well worth the effort.  The average person today eats between 150 and 180 pounds of sugar a year!  There’s no set “safe” amount of sugar, but this is probably at least ten times more than is good for us.  A few hundred years ago, the average person only ate 4 pounds of sugar a year (don’t ask me who conducted that survey).

Sugar is a major factor of obesity and chronic disease.  It’s clearly linked to diabetes and even cancer.  It’s also been recently linked to Alzheimer’s disease.

Sugar is in almost all packaged and processed foods, whether you know it or not.  A common form is high fructose corn syrup.  This is one of the worst forms for your body, so you should eliminate it from your diet.

Start small by cutting back on the amount of sugar that you add to your food, like your morning coffee.  Then start reading the labels, looking for high fructose corn syrup.  Then replace one 12 ounce soda with a glass or water.  If you want flavor, add a slice of lemon or lime.  The little things will add up over time and it will be easier and easier for you to pass up the sugar.  Make sure to reward yourself for your efforts, but not with a big slice of cake.

Waterrehydrating cells

No article on health tips would be complete without mentioning the importance of water.  If you don’t have a glass or bottle of water next to you on your desk, or in your car, or wherever you’re working then you’re probably not drinking enough water.

Water can “cure” many of the ailments that you might have.  As a rule, most of us are chronically dehydrated.  I know that I was.  Now I drink approximately 65 ounces of water a day.  That number comes from half of my body weight ( I weigh 130).  So if you weigh 160, then you would need to drink 80 ounces a day.  Read more about the importance of water here.

You’re also going to want to drink filtered water, so you’re not taking in all the contaminants that are in the water supply, including fluoride.  There’s an incredible amount of research that proves how harmful fluoride is to our health.  97% of the western European population drinks non-fluoridated water.  Israel recently banned fluoridation.

Most water filters do not remove fluoride, so you’ll want to look for a filter that does.  Several models, such as the Berkey water filtering system have an optional fluoride filter that works well.  For more information on the Berkey, you can read my review here.

That wasn’t so bad, was it?

These 5 quick daily health tips can add up to big benefits.  You’ll more than likely lose weight without even trying while you’re reducing your likelihood of getting diabetes and other diseases.  You’re well on your way to living longer and living healthier.  You’re even on your way to looking younger.  What’s not to like about that?

As always, please leave a comment below and let me know your thoughts or questions on the subject.  I would love to hear from you.

here's to you

 

 

 

 

Here’s to you!

Alice

alice@loveyourhealthcoach.com

 

 

2 comments

  1. MaryAnn

    Hi Alice,
    This is another terrific article. Thanks for getting the word out, especially about sugar. I quit sugar cold turkey last April. It’s everywhere! So glad that my eyes were opened about the harm it was doing to my body.
    Thanks for your great work!
    MaryAnn

    1. Alice

      Thank you, MaryAnn. That’s so great that you quit. I was also surprised to see how prevalent it is in our food. I think we can almost assume that if something is packaged or commercially prepared, it’s going to have sugar in it. We love the taste and we’re addicted to it. Please pass along my website to your family and friends.
      Love,
      Alice

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