healthy living

15 Healthy Habits: Changing A Little At A Time

In 2017, I wrote a post each month with one healthy habit that I thought I could change to live a healthier life.

It seems like so many of us want to make these grand changes to our eating or lifestyle and make big plans that never stick.

If I can’t resist the cookies set out on the office breakroom table, how am I going to go on a low carb diet?

I may be able to restrict myself for a short amount of time with willpower and motivation. But those things don’t last forever, and then I’m right back where I started.

So today, I want to share with you those 12 habits I wrote about back then. I included the links so you can go back and read those posts of the habits you are interested in working on.

I am also adding 3 more habits that I think are important to a healthy life and vital to weight loss. They will be at the bottom of the list.

These are not ground breaking ideas. Most of these are things you already know you should be doing, but just don’t want to.

And to that I say, how important is your health to you? Only you can answer that question.

15 Healthy Habits: Changing A Little At A Time

1. Ditch the Soda

Soda (even diet soda) is not a healthy drink for many reasons, and affects many parts of your body negatively including: weight, brain, kidneys, digestive system, bones, heart, lungs and teeth. It is an addiction that can be hard to cure, but it is worth the effort.

2. Shake the Sugar

Sugar is addictive and comes in many varieties. It can reek havoc on your body and mood. While it isn’t practical to cut it out completely, the less sugar you can eat, the better.

3. Cut Out The Processed Food

Processed food is something we should be wary of these days. I am defining processed food as anything with 5 or more ingredients, most of which have ingredients that cannot be pronounced or easily understood. Food that can’t be found in nature and typically comes in a box or can. This is the type of “food” we need to limit in our daily lives.

4. Pay Attention To Portions

Eating the proper serving size, or portion, is key to staying healthy. Portion control is a difficult habit to start because we are used to eating as much as we want whenever we want. If we eat out, it is even worse because we want the most food for our money, even if we don’t need it.

5. Add Healthy Fats to Your Diet

We grew up thinking that eating fat makes you fat, but it simply isn’t true. Check out the list of healthy fats and think about adding one or two to your diet. You might just find you feel better and more full than with their low fat alternatives.

6. Eat The Rainbow

When eating fruits and vegetables, try to eat a variety of colors. Fruits and vegetables get their color from the micronutrients they contain. This is why it’s critical to eat all the colors of the rainbow − the vitamins and phytonutrients responsible for providing color vary in each and every plant source.

7. Get Enough Sleep

Sleep is a very important part of health. It is the time our bodies have to process food and regenerate for the next day. It is usually recommended that adults get between 6 to 9 hours of sleep per night. I find that 8 hours is just about right, but you can experiment and see what works for you.

8. Exercise Should Be A Daily Priority

There are atleast 15 reasons why you should exercise daily for health. This doesn’t have to be at the gym, but anywhere you push your body to reach a physical goal.

9. Eat Less Meat

The quality of your meat is more important than the quantity. I don’t think there is any problem with good meat, but it is getting more expensive and hard to find. To save money and your health, eat less meat.

10. Dump Your Late Night Snack

Late night snacking is usually mindless eating. You are in front of the tv eating and all of the sudden that bag of chips is gone. If you are hungry, either eat more at dinner or go to bed.

11. Take A Multivitamin Everyday

Are you eating enough of the right foods to get all of the vitamins your body needs? If not, a multivitamin can help you fill in the gaps of your nutrition.

12. Probiotics for Gut Health

Many people say the source of health starts in the gut. I don’t know if that is completely true, but you gut does regulate much of your health. Help it out by taking probiotics daily.

13. Drink More Water

Water helps your body run efficiently and flushes out extra weight and toxins. Drinking several glasses of water a day will help you feel hydrated, curb appetite and make your skin look awesome!

14. Eat When You’re Hungry, Stop When You’re Full

This kind of goes along with #4, but before you eat your portions make sure your body is hungry. Don’t just eat because it is part of your schedule or someone else tells you it is time. Eat when your body is ready for more fuel. Then stop when you are satisfied, not stuffed.

15. Meal Plan and Prep for Success

Thinking about our food ahead of time helps us make better choices. If we plan our meals for the week and then prepare some or all of it before, we are more likely not to stop by the drive thru or have a pizza delivered because we don’t know what to eat. It takes away some of the frustration and excuses when we are trying to eat healthy.

I know many of these things might seem simple. And they are.

But making these simple changes in our lives and sticking to them every day can make a big difference in our health over the year.

I wish you luck in this new year and in all your goals or resolutions for 2019.

I am recommitting to do these things myself as well. Let’s get healthy together!

Which one of these healthy habits do you want to tackle first? Let us know in the comments below. And if you found this post helpful, please share. Thanks!

Healthy Living Series #12: Probiotics for Gut Health

by Julie Gropp

I can’t believe we have made it to the last month of our Healthy Living Series.

It has been a year of monthly tips to help you get healthy, a little at a time.

If you want to grab your copy of the free ebook that has all 12 tips in one place, click the button below.

Probiotics is our last topic in the series. It is something that is often overlooked when we talk about healthy living.

What are probiotics?

Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of these as germs that cause diseases. But your body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy. (WebMD)

Probiotic vs. Prebiotic: What is the difference?

As mentioned above, probiotics are live bacteria and yeasts that are good for your digestive system and health.

But in order for probiotics to work effectively, you need to eat the proper foods with them. This is where prebiotics come in.

Prebiotics are a form of fiber that bacteria digest in the gut. Therefore, prebiotics are the food for probiotics to thrive.

Examples of prebiotics: leeks, garlic, artichoke, peas, berries, bananas, kiwi. (Gut Health Project)

Why is it important for a healthy diet?

How do I get more probiotics in my life?

Yogurt
Kefir
Dark Chocolate
Sauerkraut
Miso Soup
Microalgae
Pickles
Tempeh
Kimchi
Kombucha Tea
Raw Cheese
Apple Cider Vinegar
Buttermilk
Sourdough Bread
Olives cured in brine

How many probiotics do I need per day to be healthy?

The best way to get probiotics is through your diet.

If you feel you aren’t getting enough natural probiotics, or you are having gut issues, you may take a probiotic supplement.

I am not going to recommend a certain kind here.

[clickToTweet tweet=”See how adding probiotics to increase your gut health can affect many systems in your body.” quote=”See how adding probiotics to increase your gut health can affect many systems in your body.”]

Daily dosage of a general probiotic supplement containing a combination of several bacterial species typically ranges from 1 billion to 10 billion colony forming units (CFUs). (Nootriment)

In this last post of the healthy living series, I encourage you to add probiotics to your healthy living routine. The best way to do this is through your diet. If that isn’t enough, finding a good supplement can help as well.

Gut health is extremely important for your entire body. As you can see in the infographic above, it affects many systems in the body. It is easy to do and very beneficial for your overall health.

Edited: If you want to see the links to the whole series in one place, go here –> Healthy Living Series Page

Resources:

What are Probiotics? @ WebMD

Probiotic Foods You Need To Add To Your Daily Diet @ Ritely

The 9 Best Probiotic Foods that Aren’t Yogurt @ Paleo Hacks

Probiotics vs. Prebiotics @ Gut Health Project

How Much Probiotics Should I Take? Dosing Guidelines @ Nootriment

Do you take probiotics daily? What kind do you prefer? Let us know in the comments below. And if you found this post helpful, please share. Thanks!

Healthy Living Series #11: Take a Multivitamin Everyday

by Julie Gropp

We are in the last month of the year. We are in the midst of Christmas season and usually that means eating a bunch of junk food.

So our tip for this month is to take a multi vitamin to fill in the gaps of even the healthiest diet.

Edited: If you want to grab your copy of the free ebook that has all 12 tips in one place, click the button below.

What are vitamins?

There are 13 essential vitamins that are necessary for the body to function properly. Without them, we are a target for disease and debilitating illness.

Vitamins are essential for cell function, growth and development, and are essential to good health.

Today, vitamin deficiency is still a national epidemic. Around 90% of Americans have a potassium deficiency, 80% don’t get enough vitamin E, 70% need more calcium, and the list goes on and on. (Postive Med)

What kind of vitamins do we get from food?

The best way to get the vitamins you need is to get it directly from your food.

One of our previous posts in the series talks about the importance of eating the rainbow for optimal health.

Here is a wonderful infographic that helps you see what you need to eat to get certain vitamins.

Thank you Pampered Chef for this awesome infographic!

Should I take an individual vitamin or multivitamin?

Most advice on the subject gives a hierarchy on vitamin intake that goes like this:

Eat as many vitamins in your food each day for maximum absorption and health.
Take a multivitamin for your age/sex to gain the extra vitamins you aren’t getting from your food.
Take extra additional individual vitamins to replace a deficiency in your body.

What are the best multi vitamins to take?

I am not selling vitamins here and there are many millions to choose from in the market today.

My advice would be to choose one that is appropriate for your age/sex/stage of life. So if you are planning on having a baby, you might want to take a different multivitamin than if you are going into menopause.

Different stages of life require different vitamins to maximize your health. I am including more information on this topic in the resources section below.

This whole series is about making healthy choices so that you can live a healthy life. By taking a multivitamin each day, you are giving your body the extra help it needs to function right every day. That is taking control of your health!

Edited: If you want to see the links to the whole series in one place, go here –> Healthy Living Series Page

Resources:

Choosing the Right Multivitamin Supplement for You @ Consumer Reports

The 10 Best Multivitamins for Women @ Womans Day

The Best Vitamins for Women @ Dr. Axe

Do you take vitamins and which ones? Let us know in the comments below. And if you found this post helpful, please share. Thanks!

Healthy Living Series #10: Dump Your Late Night Snack

by Julie Gropp

This month, in our Healthy Living Series, we discuss snacking late at night.

If you want to grab your copy of the free ebook that has all 12 tips in one place, click the button below.

Are you a late night snacker? I love to have popcorn when I watch a movie or tv show with the family.

Popcorn is healthy, right? Isn’t that better than eating ice cream or chips? Well, yes and no.

Eating late at night is a not good for your health.

Why should you not eat late at night?

You usually eat more calories. Calories that you consume at night usually go straight to fat stores instead of being burned off like they are during the day.
You should go to bed instead. Sleep is important for a healthy life, so if you feel like you want to snack it might be time to hit the hay instead.
Your stomach needs time to digest your dinner. You should eat dinner about 2-3 hours before bed, and then stop eating so your body can digest the food you have eaten.

What to do instead?

Eat more at dinner-If you are that hungry not long after dinner, you may need to just eat more at dinner to balance the extra calories.
Go to sleep-As mentioned above, you may just be stressed and sleep will be better for you than extra food you don’t need.
Drink water-“They” say that when you think you are hungry, you are usually just thirsty so drink some water before you reach for a snack.
Keep you hands busy with other activities-Do you like to crochet or play cards? Keeping your hands busy may help you not eat as much after dinner.
Don’t keep trigger foods in the house-You know what your favorite trigger foods are. By not buying them, you are helping yourself make a difficult decision later.
Eat more protein throughout the day-Protein keeps you fuller longer, so by adding protein throughout the day, you will stay full all day.

If you think you must snack at night, here is a great infographic from www.livestrong.com with healthy snack ideas for night time.

Self control and moderation are a big part of living a healthy lifestyle. By trying not to eat snacks after dinner, you are helping your body perform better and more efficiently.

Edited: If you want to see the links to the whole series in one place, go here –> Healthy Living Series Page

Resources:

How to Stop Late Night Snacking @ She Fit

5 Late-Night Snacking Mistakes @ Popsugar Fitness

16 Snacks That Are OK to Eat at Night @ Livestrong

How do you curb your late night cravings? Let us know in the comments below! And if you found this post helpful, please share. Thanks!

Healthy Living Series #9: Eat Less Meat

by Julie Gropp

This month, in our Healthy Living Series, we are going to discuss eating less meat.

Edited: If you want to grab your copy of the free ebook that has all 12 tips in one place, click the button below.

Whoa! Don’t yell yet! I’m not going vegetarian (I actually tried it once but it didn’t last long). I love meat!

There is nothing better than a bacon cheeseburger with sweet potato fries. It’s awesome.

But there have been many studies that have proven that the Standard American Diet is too full of over processed, under nourishing meat.

We eat meat at every meal. Bacon for breakfast, a burger for lunch and a steak for dinner.

I can hear the farmers now-“Meat is good for you. I raise my own meat or hunt for my own meat. You can’t convince me to not eat meat!”

There are different kinds of meat and different ways to raise meat. These factors are just as important as the meat themselves.

Why should we eat less meat?

Health- Over-consumption of red meat and processed meats (from factories, not your homestead) can cause diabetes, heart disease, and shortened life expectancy.

Money- Meat is usually the most expensive part of any meal. By just eating one meal a day without meat, you can save money on your groceries.

Environment- Factory farms are very bad for the environment. They use antibiotics, ruin the local water supply and use extra fossil fuels to transport animals to market.

What meats are BAD?

Factory Raised Meat-These animals are made to stand in their own filth all day. This could include beef, pork, chicken, turkey, etc. They are given antibiotics to keep them from getting sick. The aren’t able to graze or even move very much. The are fed grain because it is cheaper. All of these things together make them very unhealthy to eat.

Highly Processed Meats-Deli meats, hot dogs, canned meat, ham and other processed meats with nitrites and nitrates are not healthy. Nitrites are cancer causing substances that preserve color, improve flavor and prevent the growth of bacteria on processed foods.

How do you get protein without meat?

nuts
seeds
beans
lentils
peas
whole grains
almonds
eggs
seafood
protein shakes
dairy products

So, what’s the good news?

If you are a homesteader, you are probably raising some or all of your meat on your homestead. In this case, you are eliminating many of the problems with meat that the rest of the world has.

Your animals are able to graze and move around. They are probably not being fed corn or given antibiotics. Your animals are being given a good life and a humane death. You are not using mass amounts of fossil fuels to get your meat to the table.

Therefore, if you raise your own meat or hunt for your own meat, go ahead and keep doing it! That meat is much healthier than any other kind of meat.

If you don’t have the capability of raising all of your own meat, you need to be careful of what kind of meat your are buying. Try to buy beef from local farmers and ranchers that take good care of their animals. Try to buy chicken that is allowed to free range or is raised on healthy feed. These things are harder to find and will probably cost more than regular meat, but it will be better for your health.

Another great source of healthy meat is ButcherBox. You can check out my review in this post —> An Honest ButcherBox Review From A Subscription Box Sceptic.

The bottom line is: cutting down on meat consumption (unless you raise the meat yourself) is better for your health and budget. You can start off with Meatless Monday (one non-meat meal a week) and work up from there. You might even find vegetarian recipes you love. Use those veggies from the garden and make something yummy. And eat less meat for a healthy life.

Edited: If you want to see the links to the whole series in one place, go here –> Healthy Living Series Page

Resources:

How often do you eat meat? Please let us know in the comments below. And if you found this post helpful, please share. Thanks!

Healthy Living Series #8: 15 Reasons Why Exercise Should Be A Daily Priority

by Julie Gropp

This month, in our Healthy Living Series, we are going to discuss the importance of exercise.

Edited: If you want to grab your copy of the free ebook that has all 12 tips in one place, click the button below.

Exercise is probably my most dreaded task of the day. I’m not very good at getting myself to the gym, or even getting on the fancy Peloton exercise bike that sits in my office (it’s my husband’s).

But I have been researching lately about the benefits and importance of exercise for health, and there are many parts of the body that exercise can help.

Here are a list of 15 ways exercise helps your body:

Strengthens & Tones Body: Exercising with weights and other forms of resistance training develops your muscles, bones and ligaments for increased strength and endurance. Your posture can be improved, and your muscles become more firm and toned. (Health Discovery)
Controls Weight: Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. Consistency is key. (Mayo Clinic)
Helps You Sleep Better: Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to hit the hay. (Mayo Clinic)
Prevents/Helps Many Health Conditions and Diseases: Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, a number of types of cancer, arthritis and falls. (Mayo Clinic)
Improves Mood: Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. (Mayo Clinic)
Increases Flexibility: Stretching exercises are also important for good posture. They keep your body limber so that you can bend, reach and twist. Improving your flexibility through exercise reduces the chance of injury and improves balance and coordination. If you have stiff, tense areas, such as the upper back or neck, performing specific stretches can help “loosen” those muscles, helping you feel more relaxed. (Health Discovery)
Boosts Energy: Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores. (Mayo Clinic)
Improves Quality of Life: Once you begin to exercise regularly, you will discover many more reasons why exercise is so important to improving the quality of your life. Exercise reduces stress, lifts moods, and helps you sleep better. It can keep you looking and feeling younger throughout your entire life. (Health Discovery)
Helps Build Stronger Bones & Muscles: Women are especially prone to a condition called osteoporosis (a weakening of the bones) as they get older. Studies have found that weight-bearing exercise — like jumping, running, or brisk walking — can help girls (and guys!) keep their bones strong. (Teens Health)
Reduces Stress: One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and get sweaty — working out can reduce stress and boost the body’s ability to deal with existing mental tension. (Greatist)
Helps You Age Well: Our bodies were meant to move — they actually crave exercise. Regular exercise is necessary for physical fitness and good health. It reduces the risk of heart disease, cancer, high blood pressure, diabetes and other diseases. It can improve your appearance and delay the aging process. (Health Discovery)
Improves Your Self Confidence: Hop on the treadmill to look like a million bucks. On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person’s perception of his or her attractiveness, that is, self-worth. (Greatist)
Boosts Creativity: A heart-pumping gym session can boost creativity for up to two hours afterwards. Next time you need a burst of creative thinking, hit the trails for a long walk or run to refresh the body and the brain at the same time. (Greatist)
Increases Brain Function/Memory: As aging and degenerative diseases like Alzheimer’s kill off brain cells, the noggin actually shrinks, losing many important brain functions in the process. While exercise and a healthy diet can’t “cure” Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45. Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning. (Greatist)
Increases Productivity: Research shows that workers who take time for exercise on a regular basis are more productive and have more energy than their more sedentary peers. While busy schedules can make it tough to squeeze in a gym session in the middle of the day, some experts believe that midday is the ideal time for a workout due to the body’s circadian rhythms. (Greatist)

After researching and compiling this list of AMAZING benefits to exercise, I would be crazy not to fit it into my daily routine! But how?

How To Make Exercise A Priority In Your Daily Schedule:

Do it first thing in the morning: Have you ever heard of the phrase “Eat the Frog”? It just means that if you get the thing you don’t want to do done first thing in the morning, the rest of your day will be easy and you will be proud of yourself for getting that thing done. It is the same with exercise. If getting your exercise in is hard for you, then do it first thing in the morning so you don’t have to worry about it the rest of the day.
Incorporate it into your daily activities: As homesteaders, there are many things that we do around the homestead that constitute exercise. Gardening, lifting bags of feed, stacking hay, etc are all types of exercise.
Find an activity you love: Is there a sport or activity that you love to do? Maybe you love to listen to podcasts or music. You can do these things and exercise at the same time. Win-win!
Include your kids or spouse: Exercising is more fun when you do it together. Go on a walk/run with your spouse or play soccer with your kids. Then you can have family time while getting your exercise too.
Reward yourself: Make a plan and stick to it. If you do your exercise according to plan for the whole week, treat yourself to something fun. If you are exercising for weight loss, you might not want to pick a food treat. Instead you can pick time watching your favorite tv show or buying a new shirt. Hopefully it will motivate you to do it again the next week!
Keep track of improvement: Write down your exercise goals. Keep track of your progress. Maybe the first day you can only run around the track one time. But write it down because in a week or two you may be able to double or triple that time. Keeping track will motivate you to increase your goals and follow your success.

As homesteaders and parents, fitting exercise into our already busy schedules can feel really overwhelming. I will be the first to admit, I’m not great at it either. But that’s okay! We can start it together.

Now that school is back in session, I plan on working out 5 days a week. I hope to get it done in the morning, right after the kids go to school. That would be the best time for me.

Whether that means going to the gym, getting on my husband’s Peloton, yard work or going for a walk, it doesn’t matter. Any exercise is better than nothing. So let’s get moving!

Edited: If you want to see the links to the whole series in one place, go here –> Healthy Living Series Page

How do you incorporate exercise into your daily schedule? Let us know in the comments below. And if you found this post helpful, please share. Thanks!

healthy living

15 Healthy Habits: Changing A Little At A Time

13. Drink More Water

14. Eat When You’re Hungry, Stop When You’re Full

What are probiotics?

Probiotic vs. Prebiotic: What is the difference?

Why is it important for a healthy diet?

How do I get more probiotics in my life?

How many probiotics do I need per day to be healthy?

Resources:

What are vitamins?

What kind of vitamins do we get from food?

Should I take an individual vitamin or multivitamin?

What are the best multi vitamins to take?

Resources:

Why should you not eat late at night?

What to do instead?

Resources:

Why should we eat less meat?

What meats are BAD?

How do you get protein without meat?

So, what’s the good news?

Resources:

Here are a list of 15 ways exercise helps your body:

How To Make Exercise A Priority In Your Daily Schedule:

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