• Dr Susan Baxter

Things Healthy People Do Everyday

Updated: Sep 8

It’s tempting to look enviously at the fittest people we know and think: Is there some magic combination of workouts and dieting that gave them such an admirable physique? Did they stop or start eating something unique and special? Maybe they paid big bucks for a one-to-one physical trainer?


Here are just 3 things that all of those people do CONSISTENTLY…


#1 - Eat healthy and Drink alcohol in moderation


There are always new diet fads, and some do have basis in scientific studies. But the best diet is one you can stick to

  • Put healthy foods within reach, and make unhealthy foods inaccessible.

Plan Your Meals

Use your shopping list as a meal planner. Taking control of your food choices in advance is the best way to avoid the urge to select something unhealthy:

  • Eat a healthy breakfast every day. Consuming proteins and fats in the morning helps satiety (the sensation of fullness) which can help cut down on snacking later in the day. Time your breakfast so you’re fueled up before your morning workout.

  • Limit your exposure to temptations such as junk food. Keep good sources of food close by, especially healthy snacks (try homemade granola or trail mix, nut butter, a piece of fruit, vegetable sticks (carrot, celery), cottage cheese on crackers, etc).

  • Limiting treats to 200 calories (or perhaps 400 after a major workout) can help prevent weight gain.

  • Bear in mind the 80/20 concept: Provided that 80% of your calorie intake comes from lean protein and plant-based foods, you can make more flexible choices with the other 20%. This makes a healthy eating habit easier to begin.

Take Food Seriously

Learning to cook, and helping bring cooking skills to your family, are beneficial across the board – it’s fun, saves money, enhances creativity, and encourages a sense of togetherness and shared accomplishment. Other tips include:

  • Stay away from soda.

  • Practice mindful eating

  • Don’t eat in front of a screen or when standing up.

  • When snacking, be mindful of amounts. A healthy nut butter snack consists of 2 tbsp, but no more.

  • Eat the rainbow. By ensuring a variety of colors, you broaden the range of nutrients.

  • Eat plenty of dietary fiber. Women should aim for 25g a day, and men 38g.

Hydrate

Depending on how it’s defined, studies are showing that many Americans are suffering from long-term dehydration, and a large chunk of the population drinks less water than is healthy. Working out increases your body’s need for water, leaving you at risk of fatigue, memory fog, irritability, and kidney stones.


#2 - Exercise


Exercise does a lot more than simply getting you in shape for the beach. It helps you to balance mood and energy as well as beat stress.

  • Find comfortable fitness clothes and shoes.

  • Choose a gym schedule that doesn’t conflict with other responsibilities.

  • Select exercises you’re likely to enjoy; delay trying more difficult or challenging activities until you’re in better shape.

  • Use your calendar to commit to a specific time for workouts, yoga, meditation, etc.


Work Out Frequently, Variously, And Vigorously (except 1-2 rest days a week)

  • Pick the gym days that work for you (even weekends).

  • Make sure to do a dynamic warm-up.

  • Bring exercise equipment with you to work: a resistance band, small dumbbell, etc.

  • Include plenty of variety in your physical activity by trying crossfit, swimming, cycling, hiking, or a new sport.

  • Hitting the gym is useful but might not be essential; having the right equipment at home could be just as important, as can having other people around who are making the same journey.

  • Try a yoga class to boost flexibility and mindfulness.

  • Pair together routine activities (brushing your teeth) with a small fitness activity (standing on one leg).


Take Care Of Your Mental Health

  • Set reasonable, achievable fitness goals that don’t set you up for failure.

  • Create a supportive group of friends.

  • Try also to practice daily gratitude, perhaps by journaling near bedtime.

  • Reading is an outstanding activity for mental health. It helps lower stress, builds knowledge, and helps create new brain connections.

  • Assess and take control of your screen/phone time.


#3 - Get enough sleep. Too little sleep and you are fighting a losing battle.


Take an honest look at your sleeping situation and see if you can reduce noise, light, and disturbance in the 2 hours before bedtime. This might include:


  • Turning off electronics (TV, laptop, phone, game console)

  • Lowering the lights and maybe using blue light blocking glasses close to bed time

  • Moving away from stressful topics, arguments, the news, etc.

  • Writing a list of tomorrow’s responsibilities, so your brain can set them aside

  • Journaling, repeating a gratitude mantra, meditating, and deep breathing are all good methods for reducing stress and preparing for sleep


There you have it, 3 things all healthy people do and how you can incorporate them into your life!


If you have any more suggestions or ideas that worked for you, I'd love to hear them! Or if you need help with these challenges…. Send me a message and lets chat! You can also visit out Facebook and Instagram.



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