Journal of
eISSN: 2373-4310
Submit manuscript...
Opinion Volume 2 Issue 2
10 tips for living healthy & happy
Kristen Johnson
Verify Captcha
Regret for the inconvenience: we are taking measures to prevent fraudulent form submissions by extractors and page crawlers. Please type the correct Captcha word to see email ID.
Verify Captcha
Regret for the inconvenience: we are taking measures to prevent fraudulent form submissions by extractors and page crawlers. Please type the correct Captcha word to see email ID.
Target Living, USA
Correspondence: Kristen Johnson, Speaker, Director of Social Engagement at On Target Living, 1415 North Dearborn Unit 15D, Chicago, IL 60610, USA, Tel 5172304528
Received: November 13, 2014 | Published: June 3, 2015
Citation: Johnson K. 10 tips for living healthy & happy. J Nutr Health Food Eng. 2015;2(2):55-56. DOI: 10.15406/jnhfe.2015.02.00049
Abstract
Kristen Johnson is a Supermarket Dietitian & Fitness Expert for Mrs. Green's Natural Market in Chicago, IL and specializes in a holistic and super foods approach to Natural living. As the Dietitian for the store she is there to provide the missing link to getting healthier foods onto kitchen tables by conducting in-store shopping trips, cooking demonstrations, nutrition classes & holding presentations at various community events. Kristen's main goal is to teach shoppers that eating healthy=living happy. She has boiled down this lifestyle into 10 simple tips for you to start implementing into your life today.
10 tips for living healthy & happy
Drink water
Drink at least half of your body weight in ounces of water per day. Water helps with digestion and metabolism and keeps your cells healthy. Include sources such as Spring Water, Artesian Water, Mineral Water and Ionized Water.
Eat breakfast
Not only does breakfast give you energy to start the day, but is also linked to many health benefits, including weight control and improved performance.
Eat with color
Colorful fruits and vegetables contain antioxidants that are helpful in preventing cancer or age-related diseases. Every color offers something different for the body (Table 1).
Green= Healthy Immune System |
Red= Healthy Heart |
Orange/Yellow= Healthy Vision |
Blue/Purple= Healthy Digestion |
White= Healthy Hormonal Balance |
Table 1 Eat with color
Less is best
Eat whole foods. Foods that contain only 1 ingredient will offer the most benefits (Apple, broccoli, oats, Quinoa). Avoid food products that have a long ingredient list or list unfamiliar ingredients or ingredients you can't pronounce.
Stick to the source! (Table 2)
Apple→Applesauce→Apple Juice |
100% Whole Grain Bread→Enriched White Bread→White Bread |
Tomato→Salsa→Catsup |
Whole Kernal Corn→Creamed Corn→Corn Syrup |
Oat Grouts→Steel Cut Oats→Rolled Oats |
Flaxseeds→Flaxseed Oil→Flaxseed Oil Capsules |
More Processing=More Money& is Less Nutritious |
Table 2 Stick to the source
The 4hour rule
Eat small-balanced meals or snacks that provide a mix of carbohydrates, proteins and fats every 4hours. This will keep your energy steady throughout the day and will prevent you from overeating.
Healthy fats are your friend!
Just as you need a variety of fruits and vegetables in your diet, the same is true of healthy fats. Consume a variety of healthy fats such as extra virgin olive oil, extra virgin coconut oil, nuts, fish and flaxseeds. Olive oil is a heart-healthy monounsaturated fat and is great for cooking. Coconut oil improves nutrient absorption, is anti-fungal and helps improve skin, hair, nails, acid reflux and IBS. Nuts contain vitamin E and antioxidants. Flaxseeds and fish contain omega- 3 fats, which help to reduce total cholesterol and triglycerides, improve brain health and help to maintain healthy blood pressure and blood sugar. Omega- 3s also make up each and every cell in the body and can help improve metabolism and overall health.
Quality over quantity
Not all calories are created equal. Focus on the quality of the foods you are eating. You are less likely to over eat nutritious foods because they contain more nutrients, fiber and are therefore more satisfying to the body.
Exercise
Choose ways to exercise that are fun and enjoyable to you. Aim for 4-5days per week and include a mix of cardio and strength training exercises. Cardio strengthens the heart, reduces stress, improves sleep and increases energy. Strength training helps to build muscle and the more muscle you have, the more calories you burn
Sleep
Aim for 7-8hours of sleep per night. Sleep gives you calorie-free energy and can improve hormonal balance and increase feelings of satiety.
Invest the majority of your food budget in nutritious choices. It is not too expensive to eat healthy; it is too expensive to get sick!
Acknowledgements
None.
Conflict of interest
Author declares that there is no conflict of interest.
References
- S. Census Bureau. State and county Quick Facts. Data derived from population estimates, American community survey, census of population and housing, state and county housing unit estimates, county business patterns, non-employer statistics, economic census, survey of business owners, building permits. 2014.
- Mastin T, Campo S, Askelson NM. African American women and weight loss: disregarding environmental challenges. J Transcult Nurs. 2012;23(1):38‒45.
- Sutherland ME. Overweight and obesity among African American women, An examination of predictive and risk factors and weight-reduction recommendations. Journal of Black Studies. 2013;44(8):846‒869.
- Flegal KM, Carroll MD, Ogden CL, et al. Prevalence and trends in obesity among US adults, 1999-2008. JAMA. 2010;303(3):235‒241.
- Kumanyika S, Wilson JF, Guilford-Davenport M. Weight-related attitudes and behaviors of black women. J Am Diet Assoc. 1993;93(4):416‒422.
- Lynch EB, Kane J. Body size perception among African American women. J Nutr Educ Behav. 2014;46(5):412‒417.
- James D. Factors influencing food choices, dietary intake, and nutrition-related attitudes among African Americans: Application of a culturally sensitive model. Ethn Health. 2004;9(4):349‒367.
- Kumanyika S, Whitt‐Glover MC, Haire‐Joshu D. What works for obesity prevention and treatment in black Americans? research directions. Obes Rev. 2014;15(Suppl 4):204‒212.
- Young DR, Gittelsohn J, Charleston J, et al. Motivations for exercise and weight loss among African American women: Focus group results and their contribution towards program development. Ethn Health. 2001;6(3‒4):227‒245.
- Lucan SC, Barg FK, Long JA. Promoters and barriers to fruit, vegetable, and fast-food consumption among urban, low-income African Americans - a qualitative approach. Am J Public Health. 2010;100(4):631‒635.
- Fitzgibbon ML, Tussing‐Humphreys LM, Porter JS, et al. Weight loss and African-American women: A systematic review of the behavioural weight loss intervention literature. Obes Rev. 2012;13(3):193‒213.
- Kong A, Tussing‐Humphreys LM, Odoms‐Young AM, et al. Systematic review of behavioural interventions with culturally adapted strategies to improve diet and weight outcomes in African American women. Obes Rev. 2014;15(Suppl 4):62‒92.
- Joseph RP, Pekmezi D, Dutton GR, et al. Results of a culturally adapted internet-enhanced physical activity pilot intervention for overweight and obese young adult African American women. J Transcult Nurs. 2014;pii:1043659614539176.
- Grimes A, Grinter RE. Designing persuasion: Health technology for low-income African American communities. Persuasive. 2007:24‒35.
- Portnoy DB, Scott-Sheldon LA, Johnson BT, et al. Computer-delivered interventions for health promotion and behavioral risk reduction: A meta-analysis of 75 randomized controlled trials, 1988-2007. Prev Med. 2008;47(1):3‒16.
- Parker AG. A cultural, community-based approach to health technology design. Georgia Institute of Technology. 2011.
©2015 Johnson. This is an open access article distributed under the terms of the, which permits unrestricted use, distribution, and build upon your work non-commercially.