Feel Healthier, Without Breaking the Bank

Get outside for a walk with friends!

If you’re looking to be a healthier version of yourself, you’re not alone. There are a lot of little lifestyle changes you can make to improve the quality of your overall health. Here are a few tips that are easy on your schedule and budget: Exercise

  • Take a class online. There are several videos available on Youtube that you can follow along with at your own pace. According to Prevention.com, “Vigorous dance workouts provide ample distractions—fun music, lots of arm waving—so you may not notice how hard you're actually working.” Mix it up and try your hand at yoga, Zumba or cardio from the comfort of your home. A couple of good YouTube channels to look at are “Yoga with Adriene” and “The Balanced Life with Robin Long.”

  • Or, try something different by going outdoors to workout with a great view and fresh air. You also never know what you’re going to get as far as the terrain goes, so it could potentially be more challenging for your muscles than a machine at the gym.

  • Mix it up with low impact workouts that can burn calories without putting too much pressure on you or your body. Speed walking, step climbing, biking and rowing will get your heart rate up without completely wearing you out. Alternative methods like yoga, meditation and swimming can even help with addiction recovery. This is because these activities allow you to focus your mind and can relieve stress and anxiety, both of which are triggers for relapse in many individuals who are in recovery.

  • Fit in ‘incidental’ exercise by taking the stairs, parking further away and utilizing the time during TV commercials to do crunches, squats and other strength-training exercises.

No matter what activity suits you, don’t be afraid to give yourself some much-needed downtime afterwards so you feel energized enough to take on the next day. Diet tips They say that getting fit is 80% diet, and our nutritionist Gabrielle would be inclined to agree. In order for your workouts to be more worthwhile for your physique, opt for meals that are lower in refined carbs and sugar.

  • Replace the crunch of carbohydrates with veggies by using lettuce instead of bread and carrots over chips.

  • Flavour your water with fruit slices like orange, lemon, or frozen berries instead of artificial sweeteners.

  • Instead of snacking on things like pretzels or crackers, reach for food higher in protein such nuts, cheese or boiled eggs.

  • Replace dessert with fruit, natural full-fat yoghurt (or both), or a naturally sweeter tasting tea like chai, peppermint, liquorice, cinnamon or ginger tea.

  • Choose lean meats and proteins to keep you fuller for longer after meals such as eggs, greek yogurt, fish, chicken or kangaroo.

  • Make your own salad dressing by simply using a good quality olive oil and lemon juice or balsamic vinegar. Mix it up with fresh ginger, garlic, chilli or mustard depending on your salad.

  • Processed and pre-packaged foods are usually higher in sugar and contain preservatives and additives that are no good for your body. Shop around the outside aisles of the supermarket (this is where all the fresh foods are), read nutritional labels to know what you’re potentially consuming - if you can’t pronounce it or don’t know what it is, don’t eat it.

  • Invest in your health and save money by cooking at home and being aware of your portion sizes. Dish up on smaller plates so you’re less likely to overserve yourself. Use smaller cutlery so it takes you longer to eat your food and gives leptin (the satiety hormone) time to send the message to your brain that you’re full (about 20 minutes).

  • Foods you have to shell (like pistachios) or peel (like oranges) may also slow you down and prevent you from overeating.

  • Avoid eating in front of the TV or mindlessly scrolling through your social media as this will distract you from being aware of how much you eat and even making you hungrier.

  • Don’t eat snacks from the bag or box, as it can be hard to keep track of how much you’ve consumed.

Remember, you don’t have to give up foods or food groups all together – a little goes a long way. Consider meal planning to avoid over-buying food, and ensure you’re being healthy throughout the week. Drink plenty of water to stay hydrated and stave off hunger. Keep a food diary to help keep you accountable for your food choices.


outdoors - https://www.active.com/fitness/articles/6-reasons-to-ditch-the-gym-and-exercise-outside?page=1

low impact - https://www.prevention.com/fitness/fitness-tips/8-low-impact-exercise-workouts

addiction recovery - http://www.drugrehab.org/alternative-methods-swimming-yoga-meditation-help-recovery/

carbs - https://www.healthline.com/nutrition/15-ways-to-eat-less-carbs

portion - http://www.health.com/health/gallery/0,,20769037,00.html

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