Journal of eISSN: 2373-4310 JNHFE

Nutritional Health & Food Engineering
Volume 2 Issue 2 - 2015
10 Tips for Living Healthy & Happy
Kristen Johnson*
Target Living, USA
Received: November 13, 2014 | Published: June 03, 2015
*Corresponding author: Kristen Johnson, Speaker, Director of Social Engagement at On Target Living, 1415 North Dearborn Unit 15D, Chicago, IL 60610, USA, Tel: 5172304528; Email: @
Citation: Johnson K (2015) 10 Tips for Living Healthy & Happy. J Nutr Health Food Eng 2(2): 00049. DOI: 10.15406/jnhfe.2015.02.00049


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


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 4-hour rule
Eat small-balanced meals or snacks that provide a mix of carbohydrates, proteins and fats every 4 hours. 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.
Choose ways to exercise that are fun and enjoyable to you. Aim for 4-5 days 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

Aim for 7-8 hours 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!

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