20 steps to a healthier you
1. Eat regularly. Skipping meals can leave you feeling so famished that you end up overeating later in the day.
2. Guzzle H20. The benefits of drinking water range from increasing energy to regulating appetite to improving digestion.
3. Overhaul your morning meal. Eating a healthy breakfast is so very important and will help keep you on track the rest of the day. (And remember to snap a picture of it for a chance to win $400! Here’s the one I submitted: protein-packed Greek yogurt mixed with high fiber cereal and banana slices.)
4. Take the stairs, choose a faraway parking spot, or walk the perimeter of that big box store—anything to sneak in a few extra steps each day.
5. Eat out of physical hunger. Take steps to stop emotional eating.
6. Learn how to decode food labels. (Start with this simple video and be eligible for prizes!)
7. Get outside. Now that the weather is finally improving, try to get some fresh air three times a day for at least five minutes at a time. You’ll feel refreshed, more productive, and better equipped to make healthier choices.
8. Keep expectations about your weight realistic.
9. Make small, healthy swaps. Substitute olive oil for butter, plain Greek yogurt for sour cream, fresh fruit for candy, baked foods for fried ones, etc.
10. Commit to exercising for just 30 minutes a day.
11. Stay on track even on the weekends. Don’t use the fact that it’s Saturday or Sunday as an excuse to make unhealthy choices.
12. Get some extra zzzzzzz’s. If you’re not getting the recommended 7-9 hours of sleep per night, try going to bed just 10 minutes earlier each night for a week and see how you feel.
13. Sit less, stand more.
14. Improve your nutrition IQ. (Test your smarts with the We Dare You to Share campaign and you’ll be entered to win a $400 pre-paid gift card.)
15. Decompress daily. Spend just a few minutes praying, meditating, or taking deep, cleansing breaths.
16. Snack wisely.
17. Use technology to reach your goals. Check out these healthy living apps for some great ideas!
18. Identify your true motivation. What is it about living a healthier life that’s appealing to you?
19. Try data-driven, research-supported solutions (like these inspired by Google Headquarters!) to navigate your biggest healthy eating pitfalls.
20. Refuse to believe you’ve ever “blown it”—because you haven’t! Instead, try this inspiring and easy-to-apply 5-word motto truly healthy people live by.
How sugar affects the brain
SPRING- Cranking up some bumpin’ beats is just what the doctor ordered to help you work out faster, stronger, and longer. Spring is an app that builds off that simple principle. DJs curate playlists with songs that have a similar range of beats per minute. All you have to do is run to the beat of the music. Your workout will be done before you know it, and you might even discover a new favorite song. (Free; iOS)
PUMP UP!- Not all of your friends want hear about your PRs or your #beastmode workout. That’s where Pump Up comes in. It’s Instagram meets Facebook for the health and fitness set. The social platform is the perfect place to post progress photos and motivate other like-minded people to meet their fitness goals. (Free; iOS and Android)
Recipe of the Month
- 1 and 1/3 cups (167g) whole wheat flour (or white whole-wheat) (measured correctly)
- 1/4 teaspoon salt
- 2 teaspoons baking powder
- 1 teaspoon ground cinnamon
- 1 large egg (or 2 egg whites)
- 1 cup (240ml) milk*
- 1/2 cup mashed ripe banana (about 1 large banana)
- 2 Tablespoons packed dark brown sugar (or light brown)
- 1/4 cup (63g) Greek yogurt*
- 1 teaspoon vanilla extract
- 1/2 cup add-ins like chocolate chips or fruit, optional
Toss the flour, salt, baking powder, and cinnamon together in a large bowl. Set aside. In a separate medium bowl, whisk the egg, milk, and banana together. Whisk in the brown sugar and yogurt until no lumps remain. Whisk in the vanilla until combined.
Make a well in the dry ingredients and pour the wet ingredients in. Stir gently until just combined. Do not overmix the batter or your pancakes will be tough and very dense. Add any mix-ins you prefer, but again - do not overmix the batter.
Heat a griddle or skillet over medium heat. Coat generously with cooking spray, oil, or butter. Once very hot, drop about 1/4 cup of batter on the griddle. Cook until the edges look dry and bubbles begin to form on the center or sides, about 1 minute. Flip and cook on the other side until cooked through, about 2 more minutes. Coat griddle/skillet again with nonstick spray for each pancake or batch of pancakes.
Keep pancakes warm in a preheated 200F degree oven until all pancakes are cooked. Serve immediately. Pancakes taste best right after they are made. Pancakes freeze well, up to 2 months.
Healthy Tips for Lazy People
Lazy health tip 1: Build exercise into your routine
Many of us think we need to spend hours working up a sweat at the gym to stay fit. However, while intense workouts are beneficial, they can also be extremely off-putting and are not strictly necessary. Research shows that regular daily activity could be more effective than sporadic workouts, so rather than allotting a specific “exercise time” a day, try peppering your day with gentle bits of activity such as taking the stairs instead of the lift, doing the housework, or walking to the shops at lunch.