Congratulations for completing week one to improving your health!
Continue to add techniques which move one forward to well-being.
A few of the experts that have influenced this examiner are Ellie Krieger and Dr. Mehmet Oz.
Week Two:
Record progress. See an example and the benefits in the MyNetDiary.com link.
Track the health areas that are personally most important. For example, daily food journal, daily sweets log, weekly exercise log or weekly log of media usage.
Depending on one's goals it may be helpful to indicate a feeling or mood, before eating or after exercising, etc.
"1 slice birthday cake ~ joyful" or
"1 quart ice cream ~ upset, flat tire on way home"
This is a way to note what is working, what are triggers or what are areas for improvement, especially over longer periods of time.
Get plenty of sleep. Click to read Harvard Med School report.
Aim for seven hours of sleep a night.
Exercise eight hours before bedtime, try not to eat or drink alcohol three to four hours before sleep.
Keep the bedroom uncluttered and a peaceful environment.
This examiners preference is not to have any television or other media in the room.
Eat larger meals earlier in the day.
Americans traditionally consume their biggest meal at dinner time. This is unhealthful for digestion, weight loss and quality of sleep.
With one's work schedule it may be difficult to eat a larger breakfast or lunch, but another plan is to eat a regular breakfast and lunch.
Then, add healthy snacks mid-morning and in the afternoon. For example try fruit and yogurt or cheese and crackers.
Protein is important to give sustained energy throughout the day and not leave one with a huge appetite in the evening.
Eat a lighter meal at dinner featuring vegetables and grains with meat or fish as the accent to the meal, not the center.
Adopt strategies to overcome cravings.
It's natural to have cravings, give yourself a break and try these tips.
First, drink a glass of water, many cravings could be a sign of dehydration.
Second, have something healthy first. For example, tell yourself "you can have a cookie, but have an apple first."
Chances are the apple will fill you up and you will no longer be interested in the cookie.
It's okay, if you still want the cookie, remember at least you've gotten some healthy calories and not just empty calories.
Finally, begin a positive activity, walking, laundry, playing with your children.
This will give you a sense of accomplishment and maybe even some fun.
By following delayed gratification techniques, one gives oneself a positive reward that does not involve food.
Many times the activity will replace the focus of the craving.
Give yourself a pat on the back and keep up the good work!
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