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Small Changes Yield Big Benefits


You can start today - right now, even - on a road to feeling better, looking better, living longer and enjoying a far better quality of life.

We're all familiar with the big steps:

If you smoke, do yourself and those who love you a huge favor - STOP. It'll be the best, though possibly the hardest, gift you ever give them.

Nix unhealthy vices such as drinking, speeding, taking your health and safety for granted, etc.

However many fruits and vegetables you consume, double that!

Those are the "Big Ones", and I don't have to tell you how important they are, but this article is about the "Little Ones". They don't have the publicity of the larger steps, but they're every bit as important.

In no particlular order, here are the small steps I'd love for you to start taking. Ideally, you'll take each and every step each and every day - but realistically, you should just aim at doing just as many as you can, just as often as you can. Let's get to it!

Limit empty calories. You can't cut them out entirely, but try to ditch as many sodas, doughnuts, cookies, chips, fries, etc, as you can. Next time you go to your favorite fast food restaurant (go ahead and admit it, I've seen you there!), have a salad in place of the fries and rink tea instead of pop.

Replace eating red meat with chicken or fish at every opportunity. The steps will be even bigger if you make sure the chicken or fish is grilled or baked instead of fried.

If you're trying to lose weight, switch to using artificial sweetener in your tea and coffee, and switch to a diet drink. A while back, I began a weight loss regime. I simply began using the little pink packets in my morning coffee instead of sugar, and I sweetened my tea with artificial sweetener instead of the cup of sugar I normally used. The final switch I made was going from Dr. Pepper to Diet Dr. Pepper. These are the only changes I made to my diet, and I quickly lost over 10 pounds. You quickly get accustomed to (and even begin to prefer!) the diet drinks and sweetener. I literally can't stand the taste of regular pop now, something I was once incredibly addicted to.

Begin walking. Start with a trip around your neighborhood or a stroll through the park or mall. Heck, even start with lapping Wal-Mart, just start and start today. Make your walking a priority and don't allow anything to interfere with it. You will soon be so hooked on the "walking buzz" that you won't allow yourself to miss a single day. When weather or illness prevents me from walking for a day, I feel crummy, absolutely crummy!

Small changes can yield very big, glorious results. My husband once told me that he had shaved stubborn strokes off of his all-important golf game. I asked him if he'd gotten new clubs, new balls, changed his stance or started scoring creatively. He showed me one tiny little maneuver with the positioning of his hands - he said it made all the difference in the world. All he did was change his thumb's stance!

In closing, here's a website I'd like for you to check out: The Longevity Game. It makes you think - and thinking's usually a good thing.

Keep checking Buttermilk Press.com, as we'll be adding health and fitness related articles at an alarming pace. Make these changes today and you'll be thankful tomorrow!

Joi Sigers, of Hightide Web Publishing, is a web designer, web publisher and web editor.


MORE RESOURCES:

LifeSpan to celebrate National Nutrition Awareness Day
Evening News and Tribune
A special hot lunch and nutrition education program will be provided to seniors at the centers that day at approximately 11 a.m. Reservations are required by noon Thursday, March 12. Donations of $2 per meal are appreciated, according to a LifeSpan ...



Philly.com

Obama Administration Mulls Nutrition Guidelines That Say Americans Should ...
TheBlaze.com
“For example, earmark tax revenues from sugar-sweetened beverages, snack foods and desserts high in calories, added sugars, or sodium, and other less healthy foods for nutrition education initiatives and obesity prevention programs,” it suggested.
Perspective: On nutrition, the FDA's steady diet of getting it wrongTampabay.com
Dietary Guidelines committee report outlines some major possible changesWMBF
We Eat Our Veggies — When We're Eating OutFiveThirtyEight
Agri-Pulse
all 7 news articles »


MinnPost

WHO joins US nutrition experts in calling for curb on sugar intake
MinnPost
One of the boldest changes to the U.S. Dietary Guidelines recommended last month by the guidelines' nutrition advisory panel was that Americans should curtail their sugar consumption to no more than 10 percent of their daily calories. That's about 12 ...
4 Ways to Tell How Much Sugar You're EatingTIME
How much sugar is in that?The Harlan Daily Enterprise
New WHO guideline clamps down on intake of free sugarsMedical News Today
The Mercury
all 48 news articles »


Food for thought: is nutrition context-dependent?
Huffington Post
One paradigm that's always stuck out to me as ripe for improvement is the way we (Americans) learn, transmit, and interpret health and nutritional wisdom. How did we decide that low-fat diets are healthy? That "an apple a day keeps the doctor away"?



USDA.gov (press release) (blog)

National Nutrition Month: Raising a Healthier Generation through Diet, Education
USDA.gov (press release) (blog)
Our nutrition assistance programs, such as the National School Lunch and School Breakfast Programs, provide children with the nutritious food they need to lead healthy lifestyles for the long term. To make this happen, it's imperative we teach our ...
Don't Waffle on Nutrition During School Breakfast WeekHuffington Post
Schools celebrate child nutrition with push for breakfastWECT-TV6
Healthy breakfast, healthy brainCoeur d'Alene Press
Wisconsin Ag Connection
all 43 news articles »


The News Journal

March is nutrition month, and start of annual challenge
The News Journal
What we choose to eat on a regular basis has an impact on our energy level, our weight, our immune system and our risk of chronic diseases like type 2 diabetes and heart disease. Each March and throughout the year, the Academy of Nutrition and ...
National Nutrition Month Celebrates Healthy Eating, Active LivingWCTV
NATIONAL NUTRITION MONTH: Dietician encourages healthy livingMorganton News Herald
Recipe and photo challenge for National Nutrition MonthRochester Democrat and Chronicle (blog)
The Fort Stockton Pioneer -Grist
all 77 news articles »


Distorting Nutrition Facts to Generate Buzz
Huffington Post
In mid-February, the government released a scientific report that will shape its 2015 Dietary Guidelines for Americans. Think of it as America's basic nutrition policy. Most people who read the report would have viewed it as a snore; not much has changed.

and more »


Snack your way to a smaller waistline with Extend Nutrition's new “Snack-2 ...
STLtoday.com
Extend Nutrition, a leading nutritional snack company with the only snacks shown to reduce the amount of calories consumed at the next meal by an average of 21%[i] introduces their new “Snack-2-Health Kit.” There are no lifestyle changes needed and no ...

and more »


MLive.com

Atherton schools administrators share nutritional advice at national event
MLive.com
BURTON, MI -- Two Atherton schools administrators recently traveled to Washington, D.C. to give input on how to improve school nutrition. Bethany Taylor, food service director for Atherton School District, and Susanne Carpenter, principal of Atherton ...



Military Times

New site gives MRE nutrition facts
Military Times
What about the nutrition value of an entire Pork Sausage Patty, Maple, meal? This information is readily available on the packaging of combat rations. But a new online database lets troops get that information before they get into the field. The Combat ...


Google News


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