5 Simple Ways to Eat Healthier in 2019
Increase your chances of living longer, learn the secrets to aging well or just looking younger.
February 7, 2019
Getting older is inevitable (and certainly better than the alternative). While you can’t control your age, you can slow the decline of aging with smart choices along the way. If your goal is to live long and stay healthy as long as you can, lifestyle choices have a direct impact on your health - or lack of it.
From the foods you eat and how you exercise to your friendships and retirement goals — it all has an effect on how fast or slow your body ages. Keep reading for simple ways to keep your body tuned up and your mind tuned in. And the good news is that it’s never too late to get started.
For lifelong heart health, start exercising early in life and keep exercising often — ideally, at least four times a week, according to a remarkable series of recent studies involving hundreds of people and their hearts.
But even if you have neglected to exercise in recent years and are now middle-aged, it is not too late. The same research shows that you still can substantially remodel your heart and make it more youthful by starting to work out in midlife, provided you exercise often enough.
Here are some simple ways to simplify adding more health into your diet and lifestyle:
1. Eat More Slowly. People who take their time eating are less likely to become obese or develop metabolic syndrome (a group of conditions that increase the risk of heart disease, stroke and diabetes), according to the American Heart Association.
Also, use a smaller plate and a salad fork can help slow yourself down.
Tips to reduce your portion sizes:
Did you know eating an extra 100 calories a day can lead to weight gain of 10 lbs a year? Watching your portion sizes is a great way to prevent this.
Fill half of your dinner plate with vegetables or salad.
Serve food on individual plates to avoid second helpings.
Freeze or chill left-overs right away so you are not tempted to go back for more.
2. Shop the Perimeter of the Grocery Store. Processed foods are kept in the middle aisles, while vegetables and whole foods tend to be placed on end caps or around the outer aisles.
3. Swap Sugar for Cinnamon in your coffee, smoothies and oatmeal. It mimics the sweet taste and packs anti-inflammatory properties.
4. Don’t Count on Willpower. Science has demonstrated that humans have a limited supply of willpower*. Make it easy on yourself. Eliminate bad choices and keep only healthy options, like fruit and nuts on hand.
5. Watch the Liquid Calories. Whether it’s a Pina Colada or a Starbucks latte, it’s easy to pile up a huge amount of your daily caloric intake with just drinks. Water is best; I prefer carbonation, I recommend purchasing a SodaStream, a home unit that allows you to carbonate your own water at home. Available from Amazon.
What tips do you have?
*I. Kohstadt, “More Than Willpower: Curbing Food Cravings During Weight Reduction,” Townsend Letter (2009): 50; R. W. Jeffery et al., “Perceived Barriers to Adherance: Are smaller weight losses or More Achievable Weight Loss Goals Better in the Long Term for Obese Patients?”66(1998): 641-45.