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https://www.sciencedirect.com/science/article/abs/pii/S0167779900015365

Some information about my career

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How to Live a Happy Life (for Teens) - Nemours KidsHealth

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Research shows that just 10% of happiness depends on a person’s situation. We actually have more control over happiness than we might think. Find out how.

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Lidiya K
Lidiya is the founder of Let's Reach Success, a blog on personal, spiritual and business growth. Read full profile

Life can be a beautiful journey, a crazy ride, and a big adventure.

But it can also be a living nightmare, a constant struggle, and a hard teacher.

It's all up to you.

In each moment, you choose which side of it to embrace, and that affects your mind, body and soul, your present and your future, the person you become, as well as other people in your life. Here are some of the choices you need to make in order to see this world for the wonderful place it is, full of opportunities, kindness, and love.

1. Let Go of the Past

You won't be able to continue your life and enjoy your days if you're stuck in past memories and constantly reliving what happened a long time ago.

Free yourself from the burden of the past by letting go. We often hold on the death's of loved ones, mistakes made in relationships, things we said when we were angry, or decisions we made that led us in the wrong direction.

However, each of those things can offer a lesson for how to move foward. Now that you know what not to do, let the lessons lead you toward something better.

Meditation is a great way to overcome harmful reliving of the past. Try sneaking in a few minutes of meditation each day to stop the reminiscing in its tracks.

2. Don't Take Things Too Personally

We tend to overthink every little detail of our days. We think life is unfair when something bad happens. We keep asking "why" when someone leaves us. We fail and give up.

But most of these things shouldn't be taken personally. People leave, they argue or are mean because they have their own problems, they are misunderstood, or they just don't need you anymore. It's not your fault.

You make mistakes and fail, yes. And the beauty of it is that you get to try again, more experienced and confident this time. That's how leaders are created. No one succeeds from scratch.

You may meet bad people, end up in awkward situations, have things taken from you, or lose something important to you. Learn to look at challenges with a sense of humor and a lightness of heart that will allow you to overcome them and move on more quickly.

3. Choose Less Over More

In today's world, it's easy to overdo it, to buy too much, eat too much, spend too much on that new phone they just released, or work too much.

Get rid of some of the things cluttering your house, speak less so that you can listen more, eat less or healthier, and dress more simply.

Eliminate the people in your life that only burden you with negativity, because you don't need them. Shorten your to-do list by focusing on the essential things you have to do and ditch everything else that only keeps you busy.

By cutting back on areas where you feel you can, you can create space for your hobbies, passions, and the important people in your life. Ultimately, you'll find that you don't miss most of that extra stuff.

4. Appreciate What You Have

Grateful people live great lives.

They are thankful each day for what they have and are so much happier because they focus on the people they love, the opportunities that are everywhere around them, the things they enjoy doing, the time they have, the place they live in, and the friends that surround them.

Being grateful doesn't mean being happy all the time. It simply means that you can recognize that things will get better during hard times and that you will come out on the other side. It means you can see the good when other's can't and that your positive outlook permeates most of life's challenges.

If you're not great at gratitude, don't worry! There are simple ways to get started. The easiest is to start a gratitude journal. Start by writing just three things each day that you were grateful for. These could include people you talked to, a positive experience you had, or a gift you received.

5. Stop Worrying About the Future

By constantly thinking about what might happen, you miss out on the present moment, which is where life is happening.

We worry about tomorrow, fearing something bad might happen. We try to predict it, we prepare for everything, and we try to plan our days. However, most things in life just happen, and the only thing we can do is enjoy it to the fullest and make the best of it.

Life is full of surprises, and that's a good thing. By expecting the worst to happen, you complicate life and make it hard. So let go of all those worries and the need to control and predict everything.

The so-called Type "A's" out there will find this more difficult. If you fall into this category, you're likely a control freak or a perfectionist who doesn't handle change or surprises well. Stopping those worrying thoughts may be a challenge, but they can be done.

Work first on some relaxation techniques, including practicing your favorite sport, yoga, or meditation. These will get your mind pulled back into the present, and after some practice, it will become second nature.

6. Realize That You Are Enough

You don't really need anyone to make you feel good and to start living, so stop waiting for them. That's just another excuse that keeps you from dealing with things.

There may be a void inside you, but another person won't fill it. You need to fix your relationship with yourself first - to start loving, appreciating and accepting yourself for the person you are.

Many people let their lack of a romantic relationship stop them from doing things, from going out with friends to taking that big vacation they've been planning. Ultimately, many of these things can be done alone once you build up your self-esteem and courage and accept that being alone and being you is a great gift.

7. Watch for New Opportunities

You can truly live a life full of excitement if you choose to live outside your comfort zone every once in a while.

Take risks, try new things, do what scares you and challenge yourself as much as you can. That's how you grow and improve, and that's how you feel free and full of life.

To get started, try saying yes to one new thing each week. If your friend invites you to go try out that new restaurant downtown, say yes. If you're sister wants to go to a karaoke bar, get up there and sing. If you see a sign for a free dance class, go ahead and give it a go. What do you have to lose?

8. Choose Kindness

Be kind to everyone you meet. No matter how they treat you, you can always be polite, smile, and offer help.

It's true that we often contribute someone's bad mood to a flaw in their personality, but most of the time they are simply having a bad day. Maybe they just had their heart broken, lost a loved one, got fired, or just got a bad medical diagnosis. What they need more than anything is a kind word or a smile, and you can easily give it to them.

Once you start offering kindness, you'll be surprised by how quickly it is returned to you. Not only will you improve someone else's day, but you'll find that you feel better in return.

Make it a goal to say one kind thing to someone each day. This could include sending a nice text to your mom, complimenting a friend's outfit, or telling a joke to the cashier to make him laugh. Whatever it is, just keep it kind.

Final Thoughts

Learning how to live a good life can be difficult when the world is so full of complications and negative news. However, by starting with these 8 choices, you can turn your perspective around and start living each day in a more positive way.

Get started and make the best of what life has given you.

More Tips on How to Live a Good Life

Featured photo credit: Warren Wong via unsplash.com

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How To Live a Good Life By Making These 8 Choices

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Lidiya K Lidiya is the founder of Let's Reach Success, a blog on personal, spiritual and business growth. Read full profile Life can be a beautiful journey, a crazy ride, and a big adventure. But it can also be a living nightmare, a constant struggle, and a hard teacher.

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One surefire way to attack your fitness regimen effectively? Keep the fuss to a minimum and stick with the basics.

1. Lunges

Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement while also increasing strength in your legs and glutes.

2. Pushups

Drop and give me 20! Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.

1. Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.

2. Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.

3. Complete 3 sets of as many reps as possible.

If you can't quite perform a standard pushup with good form, drop down to a modified stance on your knees - you'll still reap many of the benefits from this exercise while building strength.

3. Squats

Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.

4. Standing overhead dumbbell presses

Compound exercises, which utilize multiple joints and muscles, are perfect for busy bees as they work several parts of your body at once. A standing overhead press isn't only one of the best exercises you can do for your shoulders, but it also engages your upper back and core.

Equipment: 10-pound dumbbells

5. Dumbbell rows

Not only will these make your back look killer in that dress, but dumbbell rows are also another compound exercise that strengthens multiple muscles in your upper body. Choose a moderate-weight dumbbell and ensure that you're squeezing at the top of the movement.

Equipment: 10-pound dumbbells

6. Single-leg deadlifts

This is another exercise that challenges your balance. Single-leg deadlifts require stability and leg strength. Grab a light to moderate dumbbell to complete this move.

Equipment: dumbbell

7. Burpees

An exercise we love to hate, burpees are a super-effective, whole-body move that provides great bang for your buck for cardiovascular endurance and muscle strength.

1. Start by standing upright with your feet shoulder-width apart and your arms down at your sides.

2. With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a pushup position.

3. Jump your feet up to your palms by hinging at the waist. Get your feet as close to your hands as you can get, landing them outside your hands if necessary.

4. Stand up straight, bringing your arms above your head, and jump.

5. This is one rep. Complete 3 sets of 10 reps as a beginner.

8. Side planks

A healthy body requires a strong core at its foundation, so don't neglect core-specific moves like the side plank.

Focus on the mind-muscle connection and controlled movements to ensure you're completing this move effectively.

1. Lie on your right side with your left leg and foot stacked on top of your right leg and foot. Prop your upper body up by placing your right forearm on the ground and elbow directly under your shoulder.

2. Contract your core to stiffen your spine and lift your hips and knees off the ground, forming a straight line with your body.

3. Return to start in a controlled manner. Repeat 3 sets of 10-15 reps on one side, then switch.

9. Planks

Planks are an effective way to target both your abdominal muscles and your whole body. Planking stabilizes your core without straining your back the way situps or crunches might.

10. Glute bridge

The glute bridge effectively works your entire posterior chain, which isn't only good for you, but it'll make your booty look perkier, too.

These fundamental exercises will do your body good, but there's always room to keep pushing it.

If you notice yourself breezing through and barely breaking a sweat, focus on progressive overload by making each move more challenging by:

adding 5 more reps

adding more weight

tacking on a jump to moves like squats and lunges

Another way to switch it up? Turn the routine into a time-under-tension workout, completing each move for a set amount of time instead of for a set number of reps.
Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit - whatever that may be! She was featured in Oxygen magazine's "Future of Fitness" in the June 2016 issue. Follow her on Instagram.

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We've rounded up the 10 best and most powerful exercises to do every single day. Do these for 30 days straight or twice a week to see and feel a difference.

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Remember to eat a lot of proteins, without the need for a protein formula or spending a lot of money on one, you can create your foods that contain protein in a natural and very healthy way

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Remember to eat a lot of proteins, without the need for a protein formula or spending a lot of money on one, you can create your foods that contain protein in a natural and very healthy way

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https://cookpad.com/mx/buscar/whey%20protein
😊

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Create your plate in a healthy and very delicious way

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Create your plate in a healthy and very delicious way

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Routine to start your day in a healthy and productive way

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The Fast Food

The rush, its attractiveness and, sometimes, its low price incite the consumption of fast food. If you knew the consequences for your body, would you keep eating it? “By introducing fast food into our body, due to the type of food that characterizes it and because - as its name suggests - we tend to eat them at high speed and in greater quantities, digestions are slower and heavier, causing
discomfort by making stomach overwork

A repeated intake of fast food "causes obesity and all the consequent pathologies, such as diabetes, arterial hypertension, atherosclerosis, cerebrovascular diseases, kidney diseases, fatty liver, and even cancer", summarizes the expert.

In the long run, its consumption can induce memory and learning problems, and depression in people. In addition to fatigue and weakness, due to the deficiency of vitamins and minerals, which this type of food entails.

Increase in body weight?
With fast food, body weight increases significantly. A fast food can contain the total of the daily calories that are needed. The problem is not only the excessive contribution of calories as such, but also the origin of these. They are foods rich in cholesterol, sugars and saturated fats, which cause many pathologies

Would a vitamin deficiency result?
For the IMEO nutritionist, “the habitual intake of fast food can cause us a deficit of some nutrients. Fast food is characterized by being high in calories and having an inadequate nutritional profile, rich in saturated fat, cholesterol, salt, sugars and low in other nutrients. By ingesting fast food continuously, nutrients necessary for health such as vitamins, minerals and complex carbohydrates are not introduced into the diet ”

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Healthy habits could be very rewarding in life. Developing healthy habits will help you lead a great life. These habits could stay with you forever, making some of your life aspects easier for you.

Self-development enhances when your habits take you to great places.

Ask yourself to start thinking about a healthy lifestyle filled with habits that impact your life positively. You will be able to achieve all your goals in that process too.

Remember that when you enhance your excellent skills and habits, your path to your goals becomes stronger.

Your goals need not be big. It could be achieving smaller things.

Think about what you want in life. Think about what you want to be.

To reach there or to become the person you want to be, you just develop and grow.

Making a few changes in your life will make you favorable to your goals.

It's a good thing if you want to start doing something or get better at something. Be determined and have persistence.

Focus plays a significant role in making you complete your tasks and reach your goals. You must be focused all the time, especially on your goals.

You are boosting your Personal Development by upgrading yourself. In whatever field it could be, this will only act as a channel for you to become a better being.
Maintain a Healthy Lifestyle:

It seems like time goes by quickly, and when you blink, you are at the end of the year. But to develop a healthy lifestyle, you don't have to set goals that starting in a month or the new year; if you are serious about it, now is the right time to start.

Days pass by just the same, but you must capture them and make the best use every day. Don't let every day go by like that. Start what you want to do. Start practicing habits you want to inculcate in life. The faster you start something, the nearer you will be to your goals.

Now let's dive into how we can keep a check on being healthy and start cultivating habits that will benefit us.
1. Water:
Water is a great component that helps our body to function. We know that 60% of our body is made up of water.

This essential component is needed for our survival. Most of our body's functions rely on the water factor, and that is why you must be more cautious about drinking a sufficient amount of water and keeping yourself hydrated.

It is said that we must drink almost a gallon of water every day. If that's impossible for you, you just at least drink four to five litres of water every day.

Keep a check on your water intake. Most people don't drink sufficient water, and it leads to sickness.

Drink plenty of water every day and see the difference your body has.

Your skin also becomes clearer when you drink plenty of water.

It's also seen that most people lose weight when they drink lots of water.

Water is like a magical element. It acts as a cure for a lot of problems.

When you can be healthy by drinking water, you must not neglect this habit.
2. Consume limited snack:
Snacks are the most favourite food of most of us. We could snack all day. But as far as health is concerned. You must be careful about consuming snacks.

Let snacks remain as treats. Don't eat them often. Keep yourself far away from snacking.

Eating snacks everyday will make you assume that snacks are everyday food. You must avoid making this a habit. Stick to a healthy diet and let your favorite snacks be special for occasional days.
3. Exercise for at least 30 minutes:
Exercise has been listed on every how to be healthy article and discussions. Exercise surely makes a significant impact on your life. You will keep your body and mind active with proper exercise every day.

Don't postpone exercising. Make it your everyday habit, and it would be great if you started your day with an exercise routine. It's like awakening your mind and muscles. You will also stay active throughout the day.

A great lifestyle will surely be composed of a few minutes of dedicated exercise.

Giving yourself the best health is easy, and it feels great on your body and mind and is also absolutely free; the only fee is your will power and determination. Is that too much of a cost?
4. Building a greater lifestyle for your future self:
When you start abiding by your new habits and be particular about gripping them, you favor your older self.

Your older self will be thankful to you for developing the healthy habits that are probably impacting your future life in a more remarkable way.

You don't want to regret not developing certain healthy habits when you look back in the mere future, do you?

You don't want to be your unhealthy self forever. If you can make changes in your habits, you can do it right now. Try your best to lead a healthy lifestyle. Don't feel it like a task; imagine how great your future will be with that you will be with a healthy lifestyle.

The best investment you can have for your future is not money; it is your health.

Personal development will take you to more incredible places, and you will have to be ready for it.

You must start tomorrow. You don't have to wait for Monday, next week, next month, and definitely not until next year.

Tomorrow is a new day to begin your healthy lifestyle.

Don't find excuses. This is for you. And you must be strong and determined to be there.

We hope these three components can become your healthy lifestyle habits.

There are many more, and you can enhance as many as you can. Be enthusiastic about it and dedicate yourself to be persistent and confident about your healthy habits.

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Revive Your Life With These Healthy Lifestyle Habits.

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Healthy habits could be very rewarding in life. Developing healthy habits will help you lead a great life. These habits could stay with you forever, making some of your life aspects easier for you. Self-development enhances when your habits take you to great places.

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Healthy Snacks to be a SNACC - Best Protein Snacks EVER

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HEALTHY EATING HACKS » + printable guide

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Starting a healthy lifestyle can involve eating nutritious foods, engaging in regular physical activity, and prioritizing your mental health.

When you're not at your healthiest, you can probably tell. You may simply feel "off." You may find that you feel tired, your digestive system isn't functioning as well as it normally does, and you seem to catch colds. Mentally, you may find you can't concentrate and feel anxious or depressed.

The good news: a healthy lifestyle can help you feel better. Even better, you don't have to overhaul your entire life overnight. It's pretty easy to make a couple of small changes that can steer you in the direction of improved well-being. And once you make one change, that success can motivate you to continue to make more positive shifts.

Ask 50 people to define what a "healthy lifestyle" is, and you'll likely get 50 different answers. That's because there's no one way to be healthy. A healthy lifestyle simply means doing things that make you happy and feel good.

For one person, that may mean walking a mile five times a week, eating fast food once a week, and spending virtual or in-person time with loved ones every other day. For someone else, a healthy lifestyle may be training and running two marathons a year, following a keto diet, and never having a sip of alcohol.

Neither of these is better than the other. Both are perfect for that person. You get to decide what your healthy lifestyle looks like.

Making changes to improve your health can lead to benefits for your body, your mind, your wallet, and even the environment.

1. Prevents disease

Healthy habits can reduce the risk of various diseases, including those that may run in your family.

For example, in a recent study, adults who followed a standard American diet (rich in fruits and vegetables) for 8 weeks had a reduced risk of cardiovascular disease.

In another , researchers found that every 66-gram increase in daily fruit and vegetable intake was associated with a 25 percent lower risk of developing type 2 diabetes.

Swapping out some refined grains for whole grains also reduces the risk of disease. In an observational of almost 200,000 adults, those who ate the most whole grains had a 29 percent lower rate of type 2 diabetes than those who ate the least.

And a of 45 studies concluded that eating 90 grams (or three 30-gram servings) of whole grains daily reduced the risk of cardiovascular disease by 22 percent, coronary heart disease by 19 percent, and cancer by 15 percent.

In terms of exercise, as little as 11 minutes a day may add years to your life. In a 2020 study, researchers tracked more than 44,000 adults. Those who got 11 minutes of moderate-to-vigorous physical activity each day had a lower risk of death compared to those who only exercised at that intensity for 2 minutes. This comparison held true even if people sat for 8.5 hours every day.

2. Saves money

It's always smart to see your primary care physician for an annual physical exam. This is especially true seeing how some health conditions, such as high blood pressure, are "silent." This means they don't have any symptoms, so unless you are checked, you usually don't know you have the condition.

However, the healthier you are, the less likely you will have to see a doctor. This could save money by reducing co-pays, the need for prescriptions, and other treatments.

3. Lengthens lifespan

Basic healthy habits are connected with living a longer life. If, at age 50, you've never smoked, maintain a healthy weight, are regularly active, follow a healthy diet, and keep alcohol to a moderate consumption, you could live up to 14 years longer. Making even a few of these changes could lengthen your lifespan.

4. It can be good for the environment

Ultra-processed foods are those that contain refined grains and additives to change the texture, taste, or color. Some examples of these foods are cheese puffs, packaged dessert cakes, chicken nuggets, and sweetened breakfast cereals. More than 70 percent of foods in U.S. supermarkets are ultra-processed.

The making of ultra-processed foods contributes to greenhouse gas emissions, water scarcity, decreased biodiversity, plastic waste, and deforestation.

Then, there are animal products. According to a 2013 study by the Food and Agriculture Organization of the United Nations (an agency within the U.N. that focuses on reducing hunger and food inequality worldwide), raising livestock for meat and dairy makes up 14.5 percent of human-created greenhouse gases.

However, there are easy fixes for this. For example, if every American cut their weekly beef consumption by 1/4 pound, the decrease in global warming gas emissions would be the equivalent of taking four to six million cars off the road, according to the National Resources Defense Council.

But it's not only about what you eat more or less of. Replacing short car rides with biking can also cut back on the amount of carbon dioxide released into the atmosphere.

In a non-peer reviewed 2010 study, researchers estimated that if 20 percent of citizens in Madison, Wisconsin biked for trips less than 5 miles, it would reduce carbon dioxide emissions by more than 57,000 tons each year.

And, a 2017 study in Stockholm found that, if drivers who lived within a half-hour bike ride to and from work commuted by bike rather than car, it could save 449 years of life annually in the county due to reduced vehicle emission.

These estimates aren't simply dreams. Barcelona's bike-share program reduces emissions of carbon dioxide by about 10,000 tons each year.

Your journey toward a healthier lifestyle starts with small changes that you feel confident you can achieve. Consider making "SMART" goals. SMART stands for:

specific

measurable

attainable

relevant

time-bound (met by a deadline and done in a certain amount of time)

When you focus on SMART goals, you could find more success. And one initial "win" will propel you to set new, bigger goals.

Consider the following tips for beginning to improve your overall health.

1. Eat more vegetables

A 2010 analysis of prospective studies suggests consuming more veggies and fruit is associated with lower risk of heart disease, stroke, cancer, and premature death.

Although eating more vegetables is better, you don't have to go from zero to nine servings a day. Perhaps your goal is eating one serving of vegetables at dinner. If you already do that, consider eating one vegetable or fruit at every meal.

Keep in mind that less-processed veggies are better. Rather than fries, try roasted potatoes seasoned with herbs or make a stir-fry of several colorful vegetables and drizzle them with a tasty vinaigrette.

2. Swap in whole grains

Replacing refined grains with whole grains will benefit your health. In a small , 81 men and postmenopausal women were divided into two groups. Half followed a diet that contained whole grains, and the other half followed a diet that was calorically the same but contained refined grains. After 6 weeks, the whole grain group increased their resting metabolic rate (RMR). RMR is how many calories your body burns at rest.

Research from and link consuming more whole grains with reduced risk of diabetes, coronary heart disease, cardiovascular disease, and cancer.

Start small by replacing one refined grain each day with a whole grain - maybe it's your breakfast toast or the pilaf you make with dinner. Experiment with different grains and flavorings to see which ones you enjoy most.

Whole grains include:

Refined grains include:

3. Be more active

If the words "exercise" or "workout" put you off, think of this step in terms of physical activity or simply moving your body.

You don't have to run a marathon - or run at all - to be healthy.

You could walk, go for a bike ride, take salsa dancing lessons, practice martial arts, or try a workout class online. The most important thing is to choose an activity you enjoy. Choosing an activity you have an interest in will increase the chances that you'll stick with it.

Secondly, remember that you don't have to start with a long workout. Aim for 10 minutes a day, 5 days a week. When you feel ready, add another 5 or 10 minutes. Keep doing this until you reach at least 30 minutes a day most days of the week.

4. Maintain friendships

Strong relationships and staying in communication with friends and loved ones can support mental health.

For one, the risk of depression is greater in people with low-quality relationships. Those with the poorest quality social relationships have more than double the risk of depression compared to people with the highest quality connections.

Similarly, suggests feeling isolated is associated with an increased risk of poor self-rated health and depression. It is also associated with various health problems, like headaches, palpitations, and lower back, neck, or shoulder pain.

Even if you cannot get together with friends or family in person, schedule a time to catch up over a phone or video call once a week. Or, simply start chatting with a neighbor when you see them.

5. Control stress

Chronic stress puts your body into fight-or-flight mode all the time. This taxes your immune system and makes you more susceptible to health problems, including:

Exercise can help reduce stress by releasing pent-up energy. Physical activity can also boost the release of mood-lifting hormones called endorphins.

For others, mindfulness practices - like meditation, deep breathing, journaling, or spending time in nature - can help to lower stress. Talking to friends can also help.

If you would like more support relieving stress, consider therapy. Working with a trained psychologist, psychiatrist, or therapist can help you work through challenges life throws your way, and it can help you learn new skills to manage stress.

There really aren't any downsides to a healthy lifestyle since each person gets to define what "healthy" looks and feels like for themselves.

This means you don't have to do anything that doesn't make you happy. After all, as we already covered, unhappiness can affect your health.

For example, if you don't like conventional exercise, think of ways you enjoy moving your body. And if you hate kale, you don't have to eat it.

Living a healthy lifestyle does not mean you have to give up the things that may be considered "bad habits." It's perfectly possible to balance healthy living with eating cookies, taking a day off from your workout, or having wine with dinner.

In fact, enjoying a treat once in a while can help you better stick to healthy eating habits. An all-or-nothing mindset where you can only eat "good" foods and never eat "bad" ones often backfires. Having the flexibility to eat your mom's extra-cheesy lasagna - and savor every bite - is part of being healthy.

Rest days are also important for physical and mental health. Doing too much exercise can increase the risk of injuries or cause you to burn out and give up exercise altogether.

Furthermore, moderate drinking (one standard-size drink per day for women and two for men) is linked with various health benefits. A "standard drink" is:

12 fluid ounces of beer

5 fl oz of wine

8-9 fl oz of malt liquor

1.5 fl oz of spirit

On the other hand, if you feel as though you can't control a habit that might bring negative health effects (such as drinking alcohol, using recreational drugs in excess, or smoking), talk to your doctor. They can help you find support.

A healthy lifestyle can not only help you feel better, but it can also reduce the risk of some diseases, lengthen your lifespan, save you money, and benefit the environment.

Your version of a healthy lifestyle is whatever you define it to be. There's nothing you must or must not do in order to be healthy. Identify what makes you feel good and what brings you the greatest happiness. Then, start small when you make changes. You're more likely to see success this way, and small successes will snowball into bigger benefits.

Lastly, if you want help with making any lifestyle changes, talk to your doctor. If they can't directly help you, they may recommend other professionals, like registered dietitians or therapists.
Brittany Risher is a writer, editor, and digital strategist specializing in health and lifestyle content. She's written for publications including Elemental, Men's Health, Women's Health, and Yoga Journal.

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The benefits of a healthy lifestyle are numerous. The best part? You don't have to change your entire life overnight to get them.

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HEALTHY HABITS: 10 daily habits that changed my life (science-backed)

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Fast food, although we know that it is very easy to acquire, I mean do not waste time making it and you are satisfied, but as its name says, fast food is the one that has the most harmful condiments, fats and preservatives. So if you want to eat fast food again, I recommend that you think twice.

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Healthy lifestyle :)

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Eating a wide variety of nutritious foods, including fruit, vegetables, nuts, seeds, and lean protein can help support your overall health.

Many foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein sources, and other whole foods, you'll have meals that are colorful, versatile, and good for you.

Here are 50 healthy and delicious to include in your diet.

Fruits and berries are popular health foods.

They are sweet, nutritious, and easy to incorporate into your diet because they require little to no preparation.

1. Apples

Apples contain fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you're hungry between meals.

2. Avocados

Avocados are different from most other fruits because they contain lots of healthy fat. They are not only creamy and tasty but also high in fiber, potassium, and vitamin C. Swap mayonnaise for avocado as a salad dressing, or spread it on toast for breakfast.

3. Bananas

Bananas are a good source of potassium. They're also high in vitamin B6 and fiber and are convenient and portable.

4. Blueberries

Blueberries are both delicious and high in antioxidants.

5. Oranges

Oranges are well known for their vitamin C content. What's more, they're high in fiber and antioxidants.

6. Strawberries

Strawberries are highly nutritious and low in both carbs and calories.

They provide vitamin C, fiber, and manganese and make a delicious dessert.

Other healthy fruits

Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.

Eggs are highly nutritious.

Once demonized for being high in cholesterol, now see them as a useful source of protein that may have various benefits.

Lean, unprocessed meats can be included in a healthy diet.

8. Lean beef

Lean beef is an excellent source of protein if you consume it in moderation. It also provides highly bioavailable iron.

9. Chicken breasts

Chicken breast is low in fat and calories but high in protein. It's a great source of many nutrients.

10. Lamb and mutton

Sheep are usually grass-fed, and their meat tends to be omega-3 fatty acids compared with omega-6.

Despite being high in unsaturated fat and calories, nuts and seeds may help lower the risk of cardiovascular disease, cancer, and other health issues. They are a satisfying snack could help those managing their weight.

They also require almost no preparation, so they're easy to add to your routine. They can also add texture to salads and other dishes.

However, they are not suitable for people with a nut allergy.

11. Almonds

Almonds are a popular nut that contain with vitamin E, antioxidants, magnesium, and fiber. A 2021 review found that almonds may contribute to weight loss, support the gut microbiota, improve thinking, manage heart rate when a person is under stress, and prevent skin aging.

12. Chia seeds

Chia seeds are a nutrient-dense addition to the diet. A single ounce (28 grams) provides 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.

13. Coconuts

Coconuts provide fiber and fatty acids called medium-chain triglycerides (MCTs).

14. Macadamia nuts

Macadamia nuts are tasty and higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.

15. Walnuts

Walnuts are highly nutritious and rich in fiber and various vitamins and minerals. Pair them with feta cheese to dress a salad.

16. Brazil nuts

Brazil nuts are nutrient-rich and have a smooth, buttery texture. The nutrients they contain support thyroid function, and they are a good source of the mineral selenium.

Calorie for calorie, vegetables are among the most concentrated sources of nutrients. Including a variety of vegetables in your diet will ensure you get a wide range of nutrients.

17. Asparagus

Asparagus is a popular vegetable that is low in both carbs and calories and rich in vitamin K.

18. Bell peppers

Bell peppers come in several colors, including red, yellow, and green. They're crunchy and sweet and are a great source of antioxidants and vitamin C.

19. Broccoli

Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It's an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.

20. Carrots

Carrots are a popular root vegetable. They're sweet, crunchy, and loaded with nutrients such as fiber and vitamin K. They're also high in carotene antioxidants, which have numerous benefits.

Put a few carrots stick in your lunch box or use them for eating guacamole and other dips.

21. Cauliflower

Cauliflower is a very versatile cruciferous vegetable. You can add it to curries, roast it with olive oil, or use it raw in salads or for dipping.

22. Cucumber

Cucumbers make a refreshing snack. They are low in both carbs and calories, consisting mostly of water. They also contain small amounts of vitamin K and other nutrients.

23. Garlic

Garlic is a healthy and tasty addition to salads and cooked savory dishes. It allicin, which has antioxidant and antimicrobial effects. Its nutrients may also reduce the risk of cancer and cardiovascular disease.

24. Kale

Kale is high in fiber, vitamins C and K, and other nutrients. It adds a satisfying crunch to salads and other dishes. You can also add it to stir fries or bake in the oven to make crunchy kale chips.

25. Onions

Onions have a strong flavor and feature in many recipes. They contain a number of bioactive compounds believed to have health benefits.

26. Tomatoes

Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and provide nutrients such as potassium and vitamin C. For a bit of fun and extra flavor, try growing tomatoes on your windowsill.

More healthy vegetables

Other vegetables worth mentioning are artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, collard greens, turnips, and zucchini.

Fish and other seafood can be healthy and nutritious. They're rich in omega-3 fatty acids and iodine.

Research that eating oily fish can boost a person's heart and brain health.

27. Salmon

Salmon is a type of oily fish that is tasty and high in nutrients, including protein and omega-3 fatty acids. It also contains some vitamin D.

28. Sardines

Sardines are small, oily, and highly nutritious fish. They provide many nutrients, including calcium and vitamin D.

29. Shellfish

Shellfish are nutrient dense and make a tasty light meal. Edible shellfish include clams, mollusks, and oysters. Be sure to get them from a reputable source to ensure they are fresh and toxin-free.

30. Shrimp

Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein. It also provides selenium and vitamin B12.

31. Trout

Trout is another type of delicious freshwater fish, similar to salmon.

32. Tuna

Tuna tends to be low in fat and calories and high in protein. It's perfect for people who need to add more protein to their diets but keep calories low.

Be sure to buy low mercury varieties that are responsibly sourced.

Whole grains play an important role in your diet because they are healthy carbs and provide a variety of micronutrients, fiber and, fuel for your body.

They may also help with weight management.

33. Brown rice

Rice is a staple food for much of the world's population. Brown rice is more nutritious than white rice, with decent amounts of fiber, vitamin B1, and magnesium.

34. Oats

Oats provide nutrients and powerful fibers called beta glucans. Glucans provide numerous benefits, including helping lower cholesterol and feed beneficial bacteria in the gut.

35. Quinoa

Quinoa is a tasty grain that's high in nutrients such as fiber and magnesium. It is also an excellent source of plant-based protein.

Whole grain breads can be high in fiber and other nutrients, and are a better choice than highly processed white bread.

When buying bread, compare product labels and look for those with the most dietary fiber and the least added sugar.

If you make your own bread, you'll know exactly what goes into it. A bread making machine can help if you're not sure about baking.

36. Ezekiel bread

Ezekiel bread is made from organic sprouted whole grains and legumes.

37. Homemade low-carb and gluten-free breads

If you're looking for low-carb or gluten-free breads, you might want to consider making your own. Here's a list of 15 recipes for gluten-free, low carb breads.

Legumes are a great plant-based source of protein, iron, and fiber.

Legumes can sometimes interfere with digestion and nutrient absorption, but soaking and properly preparing them can reduce this risk.

38. Green beans

Green beans, also called string beans, are an unripe variety of the common bean. Use them whole as a side dish or add them cold to salads.

39. Kidney beans

Kidney beans contain fiber and various vitamins and minerals. Make sure to cook them properly, because they're toxic when raw.

40. Lentils

Lentils are another popular legume. They're high in fiber and a good source of plant-based protein.

41. Peanuts

Peanuts are, in fact, legumes, not true nuts. They are tasty and high in nutrients and antioxidants. One has concluded that peanuts can aid in weight loss and may help manage blood pressure.

However, if you're monitoring your calorie intake, you may want to be mindful of your consumption of peanut butter, which is very high in calories and easy to eat in large amounts.

For those who can tolerate them, dairy products are a healthy source of various important nutrients.

42. Cheese

A single slice of cheese may offer about the same amount of nutrients as an entire cup (240 ml) of milk. It's also a tasty addition to many dishes and can replace meat as a protein food. However, it can be high in fat.

There are many types of cheese, with different flavors and textures. Opt for less processed varieties of cheese.

43. Dairy milk

Dairy milk contains vitamins, minerals, protein, and calcium.

A 2022 review concluded that people who consume dairy products are less likely to die from cardiovascular disease (CVD) than those who don't. However, full-fat dairy may increase the risk of CVD and some cancers.

44. Yogurt

Yogurt is made from milk that is fermented through the addition of live bacteria. It has many of the same health effects as milk, but yogurt with live cultures has the added benefit of friendly probiotic bacteria.

Dietary patterns that include unsaturated fats and oils are considered very healthy.

45. Extra-virgin olive oil

Extra-virgin olive oil is one of the healthiest vegetable oils. It contains heart-healthy monounsaturated fats and is high in antioxidants that have powerful health benefits.

46. Coconut oil

Coconut oil is a saturated fat, but it contains MCTs and may have similar health effects to olive oil.

However, coconut oil has been shown to increase LDL (bad) cholesterol to a greater degree than other plant-based liquid oils, so it's best to use it in moderation.

Tubers are the storage organs of some plants. As foods, they are called root vegetables.

47. Potatoes

Potatoes provide potassium and contain a little of almost every nutrient you need, including vitamin C. With their jackets, they are also a good source of fiber.

Potatoes contain more water and are less energy-dense than pasta and rice, and can leave you feeling full, so that you don't need to eat more. As a result, they may help with weight loss.

48. Sweet potatoes

Sweet potatoes are rich in antioxidants, beta carotene, vitamin A, and other essential nutrients. Eat them baked, mashed, or added to other dishes.

Apple cider vinegar may help regulate postmeal blood sugar levels when consumed with a meal, though more evidence is needed on its effectiveness.

It's great to use as a salad dressing or to add flavor to meals.

Dark chocolate contains antioxidants known as flavonoids that may help manage cholesterol and reduce the risk of heart disease. However, the amount of chocolate that is usually healthy to eat is not enough to provide significant benefits.

The American Heart Association recommends eating chocolate but in moderation and for enjoyment rather than its health benefits.

What are the 20 most healthy foods?

Research from 2021 developed a scoring system of food based on 54 attributes covering these nine domains: nutrient ratios, vitamins, minerals, food ingredients, additives, processing, specific lipids, fiber and protein, and phytochemicals. Based on the mean values of this scoring system, the healthiest food categories are:

1. legumes

2. vegetables

3. fruit

4. fish and seafood

5. sauce condiment

6. dairy

7. mixed dishes

8. beverages

9. grains

10. meat, poultry, eggs

11. fats and oils

12. savory snacks and sweet desserts

Of course, whether a particular food is healthier than another ultimately depends on the exact food and any specific ingredients it may contain. It's a good idea to consult a dietician to determine exactly what foods are best for you.

What foods are healthy to eat every day?

According to the Dietary Guidelines for Americans 2020-2025, each day you should aim to eat a variety of fruit, vegetables, dairy, grains, and foods containing protein (either plant-based or from lean meats or fish).

What is the #1 healthiest food?

No one food can provide all the nutrients you need to consume in one day, so eating a balanced diet is the best way to get what you need to stay healthy. In addition, the state of your overall health and any conditions you might have may limit what foods you can consume, even if they are very nutritious. Speak to your doctor to determine the best nutrition plan for you.

That said, research looking at the nutrient density of various food groups found that the following foods contain the most nutrients:

organ meats

small fish

dark green leafy vegetables

bivalves such as oysters and clams

crustaceans such as lobster and shrimp

goat meat

beef

eggs

milk

canned fish with bones

mutton

lamb

Whether you want to overhaul your diet or simply change up your meals, it's easy to add a number of these foods to your routine.

Many of the foods above make a great snack while also providing essential nutrients. Some may even aid weight loss.

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Here is a list of 50 super healthy foods and tasty foods you can use to overhaul your diet or switch to some healthier snacks. All the major food groups are included.

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Think you're leading a healthy lifestyle? Aside from occasionally veering off the path, most of us think we do a fair job of maintaining our health with good (or at least OK) eating habits and physical activity whenever we manage to fit it in. But is that enough to be considered "healthy?"

According to a recent study, very few adults actually meet the criteria for a healthy lifestyle. The study, published in the Archives of Internal Medicine, showed that only 3% of American adults got a perfect score on what the authors say are the four basic criteria for healthy living. Just 13.8% met three of the criteria; 34.2% met only two criteria. Women scored slightly better than men.

See how well you measure up on the researchers' four keys to healthfulness:

The good news is that these behaviors should not be foreign to you, as all but one are an integral part of the Weight Loss Clinic. Numbers 2 through 4 are the foundation of the WLC program, habits that we continually discuss, write about, and recommend.

Everyone knows smoking is bad for your health. If you are one of the lucky ones who never became addicted to nicotine, pat yourself on the back. Smokers, I hope you are working diligently to kick your habit. It's impossible to underestimate the importance of a smoke-free life for your health -- as well as for the sake of those around you.

4 Steps and More

While those four habits are indisputably important for a healthy lifestyle, some may argue that more factors should be taken into consideration. What would be on your list?

Just for fun, I came up with my own personal top 10 list of healthy behaviors (beyond the four basics) that contribute to wellness and satisfaction with one's lifestyle:

Brush and floss daily to keep your teeth and gums healthy and free of disease.

Get a good night's rest. Well-rested people not only cope better with stress, but may also have better control of their appetites. Research has shown that a lack of sleep can put our "hunger hormones" out of balance -- and possibly trigger overeating.

Enjoy regular family meals. This allows parents to serve as good role models, can promote more nutritious eating, and sets the stage for lively conversations. Being connected to family and/or friends is a powerful aspect of a healthy life.

Smile and laugh out loud several times a day. It keeps you grounded, and helps you cope with situations that would otherwise make you crazy. Read the comics, watch a sitcom, or tell jokes to bring out those happy feelings.

Meditate, pray, or otherwise find solace for at least 10-20 minutes each day. Contemplation is good for your soul, helps you cope with the demands of daily life, and may even help lower your blood pressure.

Get a pedometer and let it motivate you to walk, walk, walk. Forget about how many minutes of activity you need; just do everything you can to fit more steps into your day. No matter how you get it, physical activity can help defuse stress, burn calories, and boost self-esteem.

Stand up straight. You'll look 5 pounds lighter if you stand tall and tighten your abdominal muscles. Whenever you walk, think "tall and tight" to get the most out of the movement.

Try yoga. The poses help increase strength and flexibility and improve balance. These are critical areas for older folks especially, and both men and women can benefit.

Power up the protein. This nutrient is an essential part of your eating plan, and can make up anywhere from 10%-35% of your total calories. Protein lasts a long time in your belly; combine it with high-fiber foods and you'll feel full on fewer calories. Enjoy small portions of nuts, low-fat dairy, beans, lean meat, poultry, or fish.

Last but not least, have a positive attitude. Do your best to look at life as if "the glass is half full." You must believe in yourself, have good support systems, and think positively ("I think I can, I think I can...") to succeed.

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Think you're leading a healthy lifestyle? Aside from occasionally veering off the path, most of us think we do a fair job of maintaining our health with good (or at least OK) eating habits and physical activity whenever we manage to fit it in. But is that enough to be considered "healthy?"

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17 Good Habits For A Successful Life

Monday, January 14, 2013 · 5 Comments

I feel strongly that these are good habits that everyone should adopt to be more successful.

Students go to school to get an education for a better, more prosperous life. However, many of the good habits needed to truly be successful are learned outside the classroom. Developing good habits that will help individuals of all ages succeed can never start too early. These routines will help us create success for the rest of our lives. They are the tools we need to live life to the fullest!

Good habits everyone needs for success!

This list of good habits will serve you well whether you are a parent, student, entrepreneur or just a regular person. Learning these habits now will help everyone get ahead in life.

1. Get on a good schedule.

We need structure and routine in our lives. Our bodies expect it. They perform best when we operate on a regular schedule. We especially need to eat and sleep about the same time each day. If you are the parent of a young child, it is your job to teach this habit early. This routine stays with a person their whole life and helps them to develop good work habits. Find a schedule that works for you and stick to it!

2. Eat a healthy diet.

Our brains need the right food to perform at their peak. Don't go to school or work on an empty stomach. Students need to train themselves early to eat a balanced and healthy diet. We tend to carry the habits we learn when we are young forward with us for most of our lives. Learning to eat right now can avoid many health issues down the road.

3. Learn to exercise.

We need physical activity to stay healthy. The benefits of regular exercise are well documented. We need to find exercise routines that are fun and match our individual tastes. Developing a good exercise routine is a habit that will increase both the quantity and quality of your life.

4. Practice gratitude.

It is so easy to get in the bad habit of envying what others have. The grass often seems greener on the other side of the fence. It is vitally important to learn gratitude. Practice thinking about the things you have to be thankful about. I do this with my daughter each evening when I put her to bed. I ask her to recall the good things that happened that day. We then take a few minutes and give thanks for those things. This helps us both to train ourselves to be grateful.

5. Develop good study habits.

Studying effectively is a skill. People that live life to the fullest are lifelong learners. They never stop trying new things. One needs to study and gather new knowledge in an effective and efficient manner. Learning how to study and acquire the knowledge to succeed doesn't just occur naturally. It needs to be taught. Take a study skills course or ask others for tips on improving your study habits.

6. Never give up!

I remember being told in school that, "Winners never quit and quitters never win." I think this is a Vince Lombardi quote and it is certainly true. It takes perseverance in life to enjoy any kind of success. I also remember hearing, "When the going gets tough, the tough get going." These sayings come back to me time and again when I feel like giving up. Perseverance is a habit. It is one that can be developed just like any other.

7. Manage money wisely.

Why don't they teach a good personal finance class in school? Students need to learn to earn, save, budget, track, and wisely spend money to be successful in life. Good money habits can never start too early. There are a lot of good resources out there to help. I recommend taking a look at what Dave Ramsey has to offer for various ages. Of course, you can also find a lot of fantastic money tips reading blogs!

8. Respect the environment.

It seems to be hip to be "green", but being a good steward of our environment is really not that new. Wise parents have been teaching these principles to their children for ages. We only have this one world and we depend on it for our survival. Every person needs to do their part to protect what we have. Develop habits now that will help you to be a good environmental citizen for a lifetime!

9. Strive for excellence!

Why do a job if you aren't going to do it right? We need to develop the habit of giving every task our best effort. Excellence should be the standard we strive for in all we do. We can't start letting ourselves or our children do the least possible to get by. If we do, then they are going to receive less than the best results from their work. Teaching excellence now will ensure habits for success will carry forward.

10. Live the Golden Rule.

"Do unto others..." is a guideline we should all follow. Think of the conflict and tragedy that could have been avoided if people simply applied the Golden Rule in all their relationships. If we make this a habit, then we will find a lot more success in life. Respecting people of all races and beliefs is a hallmark of living life to the fullest.

11. Practice good hygiene.

You really can dress for success! Habits like brushing your teeth twice a day and washing your hands regularly not only contribute to health, but also lead to routines that give one a sharper appearance. First impressions are powerful and are mostly derived from the way a person looks. Like it or not this is true. Start today to ensure you do what it takes to leave a lasting good impression.

12. Always tell the truth!

The truth often comes out whether we want it to or not. Lying generally just complicates the situation and makes us look bad. Look at the scandals many of our politicians fall into because they fail to admit the truth. It is much better to just develop the habit of telling the truth even when it is difficult. This will save you a lot of heartache and misery in life.

13. Ask for what you want.

Develop the habit of asking for what you want. How else are you going to get it? It is really that simple. Often, when I ask, I am amazed at how quickly I get exactly what I wanted. Just give this one a try. If you are a parent, teach your children to ask others for what they want. This is truly a behavior you want to come naturally. It will build confidence and self-esteem that will serve your kids forever!

14. Be a regular reader.

Being a good reader is a skill that often separates the good students from those that struggle. Becoming a good reader takes practice. The more you read and are read to, the better you get. Reading has numerous benefits. It builds one's vocabulary, expands the imagination, and rekindles creativity. Make reading a routine!

15. Be punctual.

Arriving on time is important to one's success. People always notice when you are late. It is an indicator of whether you mean what you say and can be trusted. Do not introduce doubt about this into people's minds by showing up later than expected. Create the habit of being punctual now and you won't have to worry.

16. Respect authority.

Failure to respect those in authority positions can lead to all kinds of problems in life. It doesn't matter whether it is your boss, a police officer, or a university dean. People in authority have a job to do and often worked hard to get into the position they are in. They deserve to be treated with proper manners and reverence. Learning to say, "Yes ma'am" and "Yes sir" will get you noticed in a positive way.

17. Tend to your spiritual needs.

We cannot ignore our spiritual needs and truly live a full and rewarding life. We must recognize that there is a higher power and pursue our faith regularly. We may not exercise our beliefs in exactly the same way, but I encourage you to find what works for you and explore it to it's depths. A solid spiritual life will serve you well.

Good habits developed now will last a lifetime!

These are good habits you want to set in concrete now. The quicker you make these habits that you live by, the better life you will experience. If you are a parent, then print this list and work on it with your children. Back to school is an excellent time to focus on new habits that will last a lifetime!

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Monday, January 14, 2013 · 5 Comments I feel strongly that these are good habits that everyone should adopt to be more successful. Students go to school to get an education for a better, more prosperous life. However, many of the good habits needed to truly be successful are learned outside the classroom.

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Healthy eating is about eating smart and enjoying your food. Transform your eating habits with these easy tips.

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Do you know you could elevate yourself to a whole new level just by following simple healthy habits that are bound to enhance your life? There are at least 53 habits you can add to your list of personal goals for improving your quality of life, starting today!

I imagine you're quite eager to make significant changes for personal and professional growth and could use a few ideas. In anticipation of your needs, I've outlined new routines that promote physical, mental, and emotional health, employment success, and overall happiness.

Healthy habits are things you do daily, frequently, or routinely that have a positive impact on your physical and mental well-being. Habits form over time from repeating the same routines and behaviors. Eventually, they become things you do by default or subconsciously without having to think them through.

Developing positive habits such as eating healthy and exercising helps protect you from chronic physical and mental problems. You'll feel and function better and get closer to achieving a better work-life balance.

According to a 2009 study by the European Journal of Social Psychology, it could take between 18 and 254 days to form a new habit. Having the right mindset and sticking to the habit can shorten the timeframe.

You can literally transform your life by changing the way you eat, sleep, work, treat yourself, or deal with personal relationships. All you have to do is to follow set routines, be disciplined, and be patient until they become a natural part of your everyday life.

Breakfast is the "most important meal of the day." You need it to replenish the supply of glucose your body lost overnight. A healthy morning meal provides the nutrients needed for your brain and body to function well.

Wake up early, so you'll have enough time to prepare your meal. Make a healthy breakfast consisting of grains, e.g., oats, proteins, e.g., eggs, fruits, vegetables, and dairy, such as fat-free yogurt.

Eating whole foods can help correct nutritional deficiencies that arise from eating too much fast food. They have a higher nutritional value than processed foods, e.g., wheat bread, and can lower the risk of diabetes and other chronic diseases. Stock up on whole grains, fruits, vegetables, milk, yogurt, lean meats like chicken and fish, legumes, nuts, and seeds.

Meat is packed with proteins and is a healthy part of your diet. Too much meat, especially red meats like beef, can increase the risk of high cholesterol and heart disease. Choose a day of the week you won't eat meat, e.g. Fridays. Substitute it by adding more greens to your plate, such as spinach.

Drinking plenty of water helps remove toxins from your body and replenishes fluids lost through sweat and urine. Water also optimizes the movement of nutrients and oxygen to your cells. Drink 8 glasses of water a day, as recommended by doctors, to stay hydrated and keep your body and joints functioning well.

According to the American Heart Association (AHA), reducing sugars can lower the chance of obesity and heart disease. The Dietary Guidelines for Americans recommends drastically cutting back on added sugar to no more than 200 calories per day (about 12 teaspoons).

Stop adding sugar to your tea, coffee, or cereal. Consider zero-calorie sugar substitutes such as Stevia. Remove foods high in sugars from your daily diet such as sodas, fruit juices, cakes, and puddings.

Snacking in between meals can cause unwanted weight gain, especially if you consume those that are considered junk foods, e.g., chips, cookies, and sodas. Eat a solid breakfast to prevent adding extra calories to your diet and stave off hunger and cravings in between meals. If you need to boost energy, opt for a healthy snack such as a protein bar.

Binge eating is consuming a lot of food when you're not hungry and in one sitting. Doing this regularly can lead to weight gain or an eating disorder if it's done to cope with emotional distress. Develop the habit of eating fiber-rich meals and drinking a lot of water to curb overeating. Also, keep a journal to track moods that trigger food cravings.

Sodas are sugar-filled drinks that generally do not contain nutrients and do nothing more than increase your calorie intake. Opt for unsweetened beverages or 100% fruit juices. Limit the replacement beverage to 1-2 servings a day. Grab bottled water instead of reaching for a soda, even if it's a 'diet' soda.

Know what's in the foods you consume. Take a few minutes to read the nutrition content and ingredients they contain. Some foods contain substances that can trigger allergies or otherwise make you sick. Watch for sneaky marketing strategies like 100% fruit juice "from concentrate" to avoid consuming artificial sugars.

You don't have to be gym-bound to exercise. Keeping your body moving is considered exercise. Physical movement increases blood circulation, burns calories, and helps maintain heart health. Take the stairs up instead of the elevator or get up and move around your office every 30 minutes.

A formal exercise routine is another healthy exercise habit to build. Regular exercise strengthens your muscles, reduces the risk of diabetes and heart disease, and helps manage weight. Choose something you're comfortable with, whether it's jogging outdoors, running on a treadmill, stair climbing on an elliptical machine, swimming, or aerobics.

Walking is a simple and quick way to relieve tension and stress. Taking a 30-minute early morning walk daily is a great way to boost your energy for the day. Following your lunch break or after work is fine if a morning walk routine isn't practical. What matters is getting some form of exercise and mental relaxation on those walks.

I bought a step-tracking watch to count my steps daily and chart calories burned. A wearable step tracker helps you to be more active. You can also use it to help maintain your weight. Shoot for the popular daily goal of 10,000 steps or set a higher goal. Activate the built-in alarm that lets you know it's time to get stepping.

Yoga is a popular way to engage in low-impact exercise and can be as effective for weight management as formal gym exercise routines. Get yourself a yoga mat for comfort on the floor. Select a yoga program you could follow along at home or take yoga classes at a yoga center. Remember to warm up to get your heart and muscles ready for downward dog and other poses.

Fast-paced dancing for 10 minutes three times a day is a fun way to increase your step count and burn calories. Dancing burns calories fast and is good for lung and heart health, building stamina, and keeping fit. Step into comfortable dancing shoes and get moving to the beat of fast-paced, upbeat music. You'll start sweating in no time!

Use your phone or another device to set a sleep-wake schedule. That way you'll consistently go to bed and wake up at a specific time. Try to get at least 6-9 hours of sleep. 6-9 hours of unbroken sleep helps prevent sleep deprivation, according to the Sleep Foundation.

You'll wake feeling refreshed, energized, focused, and ready to take on the day. Following a bedtime ritual helps regulate your natural body clock.

I get it. You 'run' on coffee as so many other Americans do. As much as you feel like you can't survive without your cup of Joe, you have to have an end time for caffeine consumption.

Health experts recommend you drink your final cup of coffee by 3:00 PM or at least 6 hours before bed. Caffeine is a stimulant and can keep you awake and restless at bedtime.

Eating just before bed doesn't give you an opportunity to burn off calories. Other risks include gaining weight or developing chronic digestive conditions such as acid reflux and heartburn.

Practice eating your last meal of the day about three hours before bed. This gives your body time to digest it. Eat a few slices of apple if hunger takes over, but don't make it a habit.

Optimize sleep by getting yourself mentally prepared. Relax in your recliner and watch a show that makes you laugh. Read a book or meditate. As sleep nears, dim your lights, put on sleep music, then lie down. Breathe gently and allow your body to relax. Focus on your breath to prevent your mind from wandering to negativity and allow your body to drift off into slumberland.

You have to set boundaries with your electronic devices if you want to have the best night's ZZZ. Blue light from these devices interferes withthe body's release of melatonin, a hormone that makes you feel drowsy. End screen time with your TV, phone, tablet, or laptop about 2-3 hours before bedtime. Set an alarm to remind you to turn off electronics.

Do you have any idea how physically and mentally rejuvenating napping is? Short naps can compensate for sleep interruptions during the night.

Try taking a 20-minute power nap during your lunch break. Make sure you set a wake-up alarm. You'll wake feeling re-energized, less stressed, and in a better mood. If you're napping at home, do it before 3:00 PM to avoid trouble sleeping at night.

Punctuality says a lot about a person's reliability and credibility. Stay on your boss's good side by arriving on time every day, whether it's in a traditional or virtual office.

Aim to arrive about 10-15 minutes early.This way, you'll get to calm your mind after the morning rush. Use the extra time to square away any preliminary tasks like logging into your computer or checking emails.

Plan to stay on top of tasks and perform them efficiently daily. Schedule start dates and due dates to keep track of projects and assignments. Keep track of to-do lists and recurring tasks.

Task management software with recurring task features such as Asana, ActiveCollab, and Taskade can make life so easy. Set up reminder alarms or text notifications for meetings, conferences, and seminars.

Decluttering your physical and digital workspace regularly and using task-management Apps and tools are just a few ways to stay organized. There are even digital to-do lists.

Get organized by downloading FREE downloadable templates to organize tasks and make work smooth and efficient. Visualize tasks and projects, optimize your workflow, and improve project management using ClickUp's Calender, Kanban Board, or Lists.

Breaking complex goals or tasks down into manageable bite-size parts and phases helps maintain workflow and improves productivity. Tracking your goals and tasks and meeting deadlines also becomes easier.

Start by identifying the primary task. Break it into smaller tasks. Set the timeframe for completing each. Follow the schedule and time limit for completion. Make use of workflow tools such as Clockify, a FREE time-tracking tool, or the Pomodoro technique to tackle tasks in timed segments.

Taking five-minute mental breaks every 25-30 minutes can increase focus and productivity. Get up and move around the office to increase blood circulation. Stretch your arms, legs, and back to loosen up tense muscles and minimize back pain. Also, practice taking your eyes off the computer screen every 20 minutes to avoid eye fatigue and vision problems.

Lunch breaks aren't a privilege but a legal right of every employee, so don't feel bad taking it even if you have work piled up on your desk. In fact, taking lunch breaks and leaving work when you should are ways to achieve a work-life balance. Eat your lunch on time to refuel and reenergize your body to handle the rest of the work day. Save about 10-15 minutes to step outdoors to refresh and rejuvenate yourself.

Employees are more productive between 8:00: AM and 2:00 PM according to studies. Get your work done right away. Capitalize on your brain power, energy, and focus during the first four hours when you're likely to be most productive.

Starting work immediately helps counteract procrastination and low energy as the day progresses. Take on tasks in order or priority to meet deadlines.

The work environment is stressful by nature. Befriend and strike up conversations with at least one friendly and approachable colleague. Offer to pick up lunch or grab coffee together and attend workplace gatherings. Staying socially connected at work can give you a positive view of the workplace environment and help you get through the day with greater ease.

Relationships function better when each partner is able to take charge of their own life. Give your partner autonomy to manage their own affairs instead of offering to help solve every problem they encounter. They'll make mistakes but learn to take accountability and correct missteps. Give them space to breathe and blossom. In so doing, there will be less chance of creating a codependent relationship.

Spending time with your partner after a long day's work can be soothing. Make it a habit to set aside time to connect and interact. Ask how their day was or if you can help them solve a problem. You don't always have to talk much.

Just sitting in the same room in silence can be enough. These steps help build intimacy, strengthen your bond, and deepen trust between you two.

Many couples have confessed that they text, email, or call each other via phone when in the same home. This practice eliminates the intimacy experienced in face-to-face conversations.

Ditch the phones. Get together and talk about your day or discuss plans face to face. Hug and cuddle. These are forms of non-verbal communication and are absolutely better than heart and hug emojis.

Making your partner feel valued by listening to their concerns and ramblings helps improve the relationship. Actively listen to them. Be empathetic instead of judgmental.

Offer understanding and support. Avoid jumping to conclusions or offering advice. Sometimes, all your partner wants is a listening ear, love, and support.

Feeling unappreciated and unloved within the relationship are two common reasons for breakups and divorces. It doesn't cost anything to let your partner know every day how you feel about them.

Communicate with kindness, send them uplifting messages, tell them you love them or send flowers. Most importantly, tell them face-to-face that they are important to you.

Holding down a full-time job and managing other aspects of your life can make it so easy for us to unintentionally neglect our families. Making time for family is important in creating a work-life balance.

Have a meal, watch a show, play board games, or go for a walk together. Do at least one of these things a day to be emotionally present and make your family feel loved and cared for.

Good oral hygiene protects your teeth and gums and lowers the risk of chronic diseases linked to poor oral health. Brush your teeth at least twice a day, floss daily, and use an antiseptic mouthwash to protect against gingivitis.

Do it like clockwork until it makes you feel uncomfortable to miss this daily oral hygiene routine. Maximize oral health care by seeing your dentist for teeth cleanings at least every 6 months and yearly for oral cancer screenings.

The Dietary Guidelines for Americans reported that adults can drink in moderation. A new study concluded no amount of alcohol is good for you. Don't buy or bring alcohol home. Avoid places or situations that can cause alcohol cravings. Decline offers to drink with friends.

Get comfortable with this habit and you'll protect your brain, heart, and kidneys from conditions related to chronic alcohol consumption. Not to mention, alcohol dependency.

Nicotine and other chemicals found in cigarettes are as harmful to your health as alcohol. Don't let it get to an addiction. Break the smoking habit by starting a new habit to overcome it. Toss out all tobacco products to create a cigarette-free environment.

Stay away from activities, people, and places that can trigger the urge to smoke. Substitute cigarettes with sugar-free gum, toothpicks, or carrot sticks.

Make it a habit to wash your hands at key times to protect yourself and your family members from catching germ and virus-related illnesses such as cold and flu. Wash your hands thoroughly with liquid antibacterial soap.

Practice the habit each time before eating and after using the toilet, changing nappies, blowing your nose, and playing with pets.

Keeping abreast of your weight puts you in control of maintaining your ideal body weight based on the Body Mass Index (BMI) chart. Get yourself a bathroom scale. Check your weight on the last day of each month.

Create a healthy diet plan to increase or decrease your weight based on the result. Routinely checking your weight can help prevent obesity, malnutrition, heart disease, diabetes, high blood pressure, and stroke.

Stop putting off your annual doctor's appointment or regular checkup visits, regardless of whether you feel fine. Your doctor can uncover and treat health problems that don't cause any symptoms (or as yet), such as hypertension, cancer, and hepatitis.

Call today to schedule an appointment. Set digital reminders so you won't miss this upcoming and other doctor visits.

Walk, sit, stand, and jog the right way to minimize stress and pain in the knee joints, ankles, hips, back, neck, and spine. Sit upright with feet pressed flat against the floor when working at a desk.

Explore ergonomic chairs, low-back support cushions, and footwear that promote good posture. Get up and stretch frequently to minimize spinal misalignment and poor posture.

Train yourself to take on life at a slower pace. Rushing to work and elsewhere fearing you'll be late causes your stress levels to go up. Anxiety can kick in once the fight-or-flight 'switch" in the brain gets turned on.

Plan ahead and leave early to avoid rushing and stressing over being late. Delegate household chores to take the load off of you. This will give you more time to focus on important priorities.

Daily challenges and emotional stress can interfere with your sense of well-being. A good time to check in with yourself is whenever you feel your mood shifting from happy to irritable, worried, or angry. Ask "How am I feeling right now?"

Checking in helps you to determine what emotion you're sensing and work through them. Practice taking short mental breaks, deep breathing, and focusing on the positives to release anger and worry.

Journaling is an age-old habit that has been tested and proven to relieve stress and pent-up emotions. Write down your thoughts and feelings in your journal. Write as your thoughts flow.

Don't stop to think about or judge your feelings. Forget about grammar and spelling. The goal is to spill your heart out until you experience relief.

Negative emotions, such as anger and anxiety, can interfere with your breathing. Take slow deep breaths through your nose and exhale through your mouth. Repeat until you feel calm.

Deep breathing slows down your heart rate, relaxes your muscles, and regulates blood pressure. If you keep using breathing techniques each time you feel scared or worried, it will eventually become an automatic response to emotional distress.

A habit of thankfulness for the good, the bad, and the indifferent can make you forget about worrying over what you don't have or what could go wrong. An easy way to practice gratitude is to repeat daily gratitude affirmations that make you feel calm and centered. For example, say, "I am grateful to be alive" and "I am grateful for the blessings in my life, both big and small."

Encouraging self-talk uplifts while speaking negatively about yourself can lead to self-doubt, loss of confidence, and low self-esteem. Examples of harsh self-judgment language are "I don't deserve this" and "I'm stupid."

Practice curbing self-sabotaging statements through the use of positive affirmations. Affirm that you are a good, worthy, loving, kind, and deserving person using "I am" statements. Say "I can do this" and "I am enough."

Another way to control stress and protect your mental health is by habitually saying, "No," when you don't feel like doing or giving something. Here are other important boundary habits to establish. Stop taking on people's problems and overextending yourself by leaving work at the end of your shift.

Cut ties with toxic friends. Tell your friends and family members to notify you before showing up at your home. Keep reinforcing the habit until they realize you mean business.

Social media can become an addiction if you're not managing the time spent online. You can be so tuned in that your work, kids, and partner get neglected. Here's a simple and easy solution to regain control of social platforms.

Practice spending no more than 1-2 total hours online per day. Log out and tune out while you're at work, on a date, or spending time with your family. Turn off push notifications that bait you to check who "liked" or commented on your posts.

Be careful about the type of information you're feeding off of on a daily basis via social media. Delete or block feeds from followers and social pages that trigger anger, outrage, sadness, anxiety, or loneliness. Connect to people and pages that keep your spirits lifted through kind words, sound advice, or inspirational quotes.

A social media detox is a must to avoid suffering distress associated with digesting toxic social media posts. Let Go of the Fear Of Missing Out (FOMO) on who's doing and saying what. Take control by logging out and deactivating your account.

Opt out of push notifications while you're offline. Use the time for self-care and reconnecting with real people offline. See 7 Steps to Complete a Social Media Detox.

Nothing turns a man or woman off worse than being on a date with someone who is constantly texting and distracted by their phone. It's a bad habit that shows a lack of respect, low interest, or boredom. Train yourself to put your phone away.

Show that you're present by actively engaging in a conversation with your date or partner. Respectfully end the date if you're not enjoying yourself, instead of using your phone to sabotage it.

New habits aren't easy to form and that's precisely why I hope you'll read How to Build New Habits that Stick before you go. The trick is to act a certain way repeatedly until it becomes a trait or natural behavior.

It also helps to use a habit tracker App to gauge how you're progressing with the new habits you started working on. There are tons of them out there, you just have to find the one that fits your lifestyle best.
Related Posts: Finally, if you need help with building habits, then check out this nine-step blueprint that walks you through the entire process of creating lifelong habits.)

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198 Healthy Habits: Improve Your Eating, Fitness, and Lifestyle Habits

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We have all heard that having healthy habits such as eating well, staying active, and staying on top of our health screenings is really important. But have you ever really thought about why these things are so important, and how they all work together?

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Scientists Calculated How Much Longer You Can Live With a Healthy Lifestyle

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Researchers worked out not just how much longer people can live when they have healthy habits, but also how healthy - and disease-free - those years might be

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When you step outside your home, there are plenty of food counters that pull you towards them as a magnet does to iron. You can't stop craving that delicious chaat and mouth-watering Pani puri nor can you stop yourself from devouring Pizza or Burgers. But, before you munch down a couple of Samosa, give it a thought if it could give you the nutrition you need.

With the increase of fast-food chains in India, it is hard to keep the younger generation away from junk food. Studies show that India's fast food industry is mounting by 40 per cent a year! This has resulted in many cases of obesity, diabetes and other medical conditions in children. The most common food items that Indians kids go for is chips, chocolates, baked goods, sugary and soft drinks.

If we have to stay healthy and active throughout our life, we must make a habit of including a right amount of essential nutrients in our diets such as carbohydrates, protein, fat, vitamins, minerals, and water. This way, you are sure to survive longer with a healthy body!

8 Healthy Foods that can Replace Junk Food

As Indians, we cannot stop craving for those oil-dripping Pakodas and Kachoris once in a while. If you are one among them, try the below-listed healthy alternatives when you crave for such junk food. This way, you don't have to break your healthy food diet or go to bed with an aching stomach.

1. Baked Samosas

We cannot go without eating a samosa or two once in a while. In spite of the dripping oil, we gobble them down and regret about it later. Instead of going through this painful process, why don't you switch to baked samosa? Deep-fried samosas will only add to your calories and cholesterol levels. Baked samosa require less amount of oil to cook and they are as delicious as its counterpart. To make it more healthy, add plenty of veggies and use whole wheat flour for the outer covering.

2. Fruit Smoothies

Having soda-based or artificially sweetened drinks add no nutritious value to your diet. Instead, switch to smoothies prepared using fruits like banana, blueberries, strawberries, grapes, mangoes, etc. You can mix them up with various delicious ingredients like dark chocolate, peanut butter, or milk. They are filled with nutrients and have a consistency of a milkshake. This will satiate you when you are craving for alcohol and other harmful beverages.

There is no food place in India without Pav Bhaji on their menu. When you are tempted to eat this delicious chat, you can make it healthy in many ways. One way of doing it would be to replace the regular Pav with the whole wheat Pav available in the market. And when you cook the Bhaji, make sure to add lots of vegetables like cauliflower, green peas, carrots, beans, etc.

4. Whole Wheat Burger

Consuming a normal cheesy chicken burger gives you up to 350 calories. But removing the cheese; replacing the chicken with veggies or grilled chicken and the refined burger buns with whole wheat can make your burger a lot healthier. This way, you intake more fibre through the whole wheat bun and more essential nutrients through vegetables or grilled chicken.

Chocolate will not only give you a high level of fat content, but it also has sugar content resulting in obesity, acne, high blood pressure, diabetes and coronary artery disease. This makes you stop eating chocolate cake, doesn't it? But you don't have to sacrifice it entirely. You can make a healthier alternative using dark chocolates and Ragi. Dark chocolate is filled with nutrients and antioxidants while Ragi will give you high fibre content and lower your cholesterol levels.

6. Dark Chocolate

Chocolate is loved by many because of the delicious taste. But, did you know that it contains high sugar and fat content that could cause obesity, acne, obesity, diabetes, and high blood pressure? Instead of white or milk chocolate, switch to a healthier alternative - dark chocolate. It is rich in nutrients like zinc, phosphorus, copper, iron, fibre, magnesium, and selenium. Also, it will help you look younger, prevents heart diseases and reduces your risk of diabetes.

7. Grilled or Roasted Chicken

There is no non-vegetarian who doesn't love fried chicken. But turns out that fried chicken is not nutritious and consuming that will add a harmful and unnecessary amount of oil to your body affecting your health adversely. That doesn't mean you have to give up on your chicken. There is a healthier way of consuming it. You can roast or grill your chicken along with seasonings. This way, you get to enjoy your chicken at the same time avoid the harmful fats.

8. Frozen Yoghurt

Ice cream is something every person, from child to adults, love. But, this food item is a bundle of churned and frozen sugar and fats. For this reason, giving up on ice cream could prove to be the hardest thing to do. But, you don't have to sacrifice your sweet tooth. Simply replace it with frozen yoghurt and you are good to go. Yoghurt contains a lower amount of fats and sugar and is rich in probiotics. This will help you clean your digestive system. For the best results, pair it with nuts and fruits.
To Conclude,
Street food, chaats, fast food chains, everything looks delicious and tempting. But, giving up for the temptation could cost you a healthy life. It will leave you heavily dependant on medicines and doctors for life! So, this National Nutrition Week, answer this question to yourselves - Would you rather stay healthy or put your well-being on the line?

Dr. Gopala Krishnam Raju Ambati is a diabetologist and thyroid specialist practicing in Lions Club Diagnostic Centre and Poly Clinic, Hyderabad. He has 10 years of experience. He is an expert in treating type 1 & 2 diabetes, gestational diabetes, thyroid disorder, and hypertension. He completed his M.B.B.S., M.MED. (Fam. Med.), DFM (Fam. Med), FID (Diab), CCEBDM (Diab), ACMDC (Diab) and CCMTD (Thyroid).

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8 Healthy Alternatives to Junk Food - Medlife Blog: Health and Wellness Tips

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When you step outside your home, there are plenty of food counters that pull you towards them as a magnet does to iron. You can't stop craving that delicious chaat and mouth-watering Pani puri nor can you stop yourself from devouring Pizza or Burgers.

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Good life.

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The idea that we can control our health destinies based on how we eat, exercise and live is an enticing one, especially in our risk-averse society. Unfortunately, an unwavering belief in the power of a healthy lifestyle can turn the pursuit of health into a sort of moral imperative, leading to everything from weight stigma to a weighty sense of personal responsibility. The reality is that a healthy lifestyle can't eliminate all risk of sickness and disease, and an unhealthy lifestyle doesn't necessarily doom us.

I've watched cancer patients grapple with guilt, thinking they caused their cancer because they didn't eat "healthy enough." I've had healthy patients in larger bodies face not just weight stigma but also false assumptions that they have diabetes or heart disease. And then there are my always-been-thin patients who are stunned when their cholesterol or blood-sugar levels climb too high, explaining, "I've never exercised or paid attention to what I ate - because I didn't have to."

How far does food as medicine go?

The relationship between nutrition and health isn't black and white. Yes, food can be good medicine, but although nutrition - or lack of it - does play a role in whether we develop a chronic disease, it's only one player. Most diseases arise because of the complex interactions between our genes, diet and environment.

It's true that some health conditions respond so well to a change in diet that no medications are needed. However, other diseases are affected little by nutrition - other than the fact that nutrition supports underlying general health. Although nutrition and lifestyle can alter the course of some of the diseases we fear most - diabetes and heart disease come to mind - sometimes they aren't enough on their own.

We saw a stunning example of that in February when celebrity fitness trainer Bob Harper suffered a major heart attack while working out in a New York City gym, despite being the picture of health. Harper has a family history of heart disease - his mother died of a heart attack - and even his high level of physical fitness, nutritious eating habits and lean body didn't stop this shocking (to him and everyone else) event.

Playing the odds

We humans love the idea of a "magic bullet," but we also like the certainty of a payoff for our efforts. When we make it a priority to eat nutritiously and exercise regularly, it's often buoyed by the underlying assumption that if we do everything right, we'll be healthy and live to a ripe old age. That makes it easy to hear about cases such as Harper's and decide, "Well, if all those vegetables and trips to the gym might not stop me from having a heart attack, why bother?" That's missing the big picture.

Nutrition may not be able to cure all that ails you or remove all risk of disease, but neither are your genes necessarily your destiny. Eating nutritiously and cultivating other health-promoting habits may help you improve your genetic hand. This really could prevent, or at least delay, chronic disease and help you live longer - but there are no guarantees. Just like in poker, life is a gamble. You can shift the odds in your favor, but like it or not, we're all going to die someday.

Taking care of yourself with nourishing food, regular activity, adequate sleep and so on benefit you every day in smaller but no less meaningful ways. Even if this doesn't add years to your life, it will probably add life to your years. Everyone benefits from eating well and being active.

More energy. Even though calories are fuel for our bodies, not all calories are created equal. Nutritious food gives you the vitamins, minerals, phytonutrients and fiber your body needs to run well and feel well. Put quality gas in your tank.

Better digestion. A diet rich in vegetables, fruits, whole grains and pulses (beans and lentils) provides your gut microbiota with the type of food it needs to thrive. While this may help prevent a number of chronic diseases, it can also help prevent digestive distress on a daily basis.

Attractive skin. Research has found that people who eat lots of fruits and vegetables have a more pleasing skin tone and texture. The antioxidants in fruits and vegetables may also help lessen the effects of sun exposure and age on your skin.

Stronger muscles. We lose muscle as we age unless we take steps to counteract it by eating enough protein and exercising regularly. Maintaining your muscle will make it easier to move through life gracefully.

Increased food enjoyment. When you eat food that's both nutritious and pleasing to your taste buds, you tend to be more satisfied than when you eat low-nutrient foods.

More from Lifestyle:

Despite the anti-carb diet fads, whole grains are still good for you

How to get dinner on the table in less than 30 minutes - for real

The DASH diet is proven to work. Why hasn't it caught on?

Yo-yo dieting isn't just counterproductive - it could put you at risk

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A healthy lifestyle doesn't guarantee a long life, but it will add life to your years

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The idea that we can control our health destinies based on how we eat, exercise and live is an enticing one, especially in our risk-averse society. Unfortunately, an unwavering belief in the power of a healthy lifestyle can turn the pursuit of health into a sort of moral imperative, leading to everything from weight stigma to a weighty sense of personal responsibility.

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"It causes obesity and all the consequent pathologies, such as diabetes, arterial hypertension, atherosclerosis, cerebrovascular diseases, kidney diseases, fatty liver, and even cancer"

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How is it that the United States spends the most money on healthcare, and yet still has the one of the lowest life expectancies of all developed nations? (To be specific: $9,400 per capita, 79 years, and 31st.)

Maybe those of us in healthcare have been looking at it all wrong, for too long.

Healthy lifestyle and longevity

Researchers from the Harvard T.H. Chan School of Public Health conducted a massive study of the impact of health habits on life expectancy, using data from the well-known Nurses' Health Study (NHS) and the Health Professionals Follow-up Study (HPFS). This means that they had data on a huge number of people over a very long period of time. The NHS included over 78,000 women and followed them from 1980 to 2014. The HPFS included over 40,000 men and followed them from 1986 to 2014. This is over 120,000 participants, 34 years of data for women, and 28 years of data for men.

The researchers looked at NHS and HPFS data on diet, physical activity, body weight, smoking, and alcohol consumption that had been collected from regularly administered, validated questionnaires.

What is a healthy lifestyle, exactly?

These five areas were chosen because prior studies have shown them to have a large impact on risk of premature death. Here is how these healthy habits were defined and measured:

1. Healthy diet, which was calculated and rated based on the reported intake of healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids, and unhealthy foods like red and processed meats, sugar-sweetened beverages, trans fat, and sodium.

2. Healthy physical activity level, which was measured as at least 30 minutes per day of moderate to vigorous activity daily.

3. Healthy body weight, defined as a normal body mass index (BMI), which is between 18.5 and 24.9.

4. Smoking, well, there is no healthy amount of smoking. "Healthy" here meant never having smoked.

5. Moderate alcohol intake, which was measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men. Generally, one drink contains about 14 grams of pure alcohol. That's 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.

Researchers also looked at data on age, ethnicity, and medication use, as well as comparison data from the National Health and Nutrition Examination Surveys and the Centers for Disease Control and Prevention's Wide-Ranging Online Data for Epidemiologic Research.

Does a healthy lifestyle make a difference?

As it turns out, healthy habits make a big difference. According to this analysis, people who met criteria for all five habits enjoyed significantly, impressively longer lives than those who had none: 14 years for women and 12 years for men (if they had these habits at age 50). People who had none of these habits were far more likely to die prematurely from cancer or cardiovascular disease.

Study investigators also calculated life expectancy by how many of these five healthy habits people had. Just one healthy habit (and it didn't matter which one) ... just one... extended life expectancy by two years in men and women. Not surprisingly, the more healthy habits people had, the longer their lifespan. This is one of those situations where I wish I could reprint their graphs for you, because they're so cool. (But if you're very curious, the article is available online, and the graphs are on page 7. Check out Graph B, "Estimated life expectancy at age 50 according to the number of low-risk factors.")

This is huge. And, it confirms prior similar research - a lot of prior similar research. A 2017 study using data from the Health and Retirement Study found that people 50 and older who were normal weight, had never smoked, and drank alcohol in moderation lived on average seven years longer. A 2012 mega-analysis of 15 international studies that included over 500,000 participants found that over half of premature deaths were due to unhealthy lifestyle factors such as poor diet, inactivity, obesity, excessive alcohol intake, and smoking. And the list of supporting research goes on.

So what's our (big) problem?

As the authors of this study point out, in the US we tend to spend outlandishly on developing fancy drugs and other treatments for diseases, rather than on trying to prevent them. This is a big problem.

Experts have suggested that the best way to help people make healthy diet and lifestyle change is at the large-scale, population level, through public health efforts and policy changes. (Kind of like motorcycle helmets and seat belt legislation...) We have made a little progress with tobacco and trans-fat legislation.

There's a lot of pushback from big industry on that, of course. If we have guidelines and laws helping us to live healthier, big companies aren't going to sell as much fast food, chips, and soda. And for companies hell-bent on making money at the cost of human life, well, that makes them very angry.

Follow me on Twitter @drmoniquetello

Sources

Impact of healthy lifestyle factors on life expectancies in the US population. Circulation, April 2018.

National Institute on Alcohol Abuse and Alcoholism, What is a standard drink?

The population health benefits of a healthy lifestyle: Life expectancy increased and onset of disability delayed. Health Affairs, August 2017.

The combined effects of healthy lifestyle behaviors on all-cause mortality: a systematic review and meta-analysis. Preventive Medicine, September 2012.

Changing minds about changing behavior. Lancet, January 2018.

The US Food and Drug Administration (FDA) Final Determination regarding Partially Hydrogenated Oils (trans fat)

The US Food and Drug Administration (FDA) Family Smoking Prevention and Tobacco Control Act- An Overview

Image: AlexSava/Getty Images

About the Author

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Healthy lifestyle: 5 keys to a longer life - Harvard Health

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From here we can get information.

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It's a truism that most of us want to live long, happy, successful, and healthy lives. Unfortunately, in our pursuit of success we often take shortcuts with our health-and wind up suffering from various ailments and disabilities that we could have avoided.

It doesn't have to be that way at all. Though many of us live stressful, demanding lives, with just a little tweaking here and there, we can develop habits that will help us live healthier and more productive lives.

There is no shortage of information available on suggested tips for living a healthy lifestyle-one book we saw suggested no less than 107 healthy habits! We won't get that exhaustive, but we pinpointed the most prevalent seven healthy habits that anyone should be able to include in their daily lives.
1. Get your exercise
Regular exercise is probably the closest we can get to a fountain of youth. According to the National Cancer Institute, regular exercise helps control weight, maintain healthy bones, muscles, and joints, and reduces our risk of high blood pressure, heart disease, and diabetes. Further, about 260,000 deaths per year in the U.S. are attributable to the lack of physical activity.

Many exercise authorities suggest 30 minutes of exercise, 5-6 days a week, giving your body one day to rest and recuperate. The exercise doesn't have to be a gut-wrenching, iron-man type experience. Something as simple as a brisk 30-minute walk can work wonders for your health and literally add years to your life. And it can be supplemented by taking the stairs at work, a 10-15 minute walk during lunch, or having a small pedaling device at your desk. The main thing is to find exercise that you enjoy, not something that's an ordeal.
2. Always eat breakfast
Research shows that people who have breakfast tend to take in more vitamins and minerals and less fat and cholesterol. Eating things that are high in fiber and proteins keeps you feeling full and energized. These include whole-grain cereals and breads, low-fat milk, fruit, and yogurt.
3. Practice healthy eating throughout the day
This habit includes such things as eating more fruit and nuts and avoiding sugary drinks and snacks. At meal time, the American Heart Association recommends a serving of fish twice a week. Besides being a rich source of protein, fatty fish (mackerel, salmon, lake trout, herring, sardines, and albacore tuna) have omega-3 fatty acids which reduce the threat of heart disease.

Don't forget portion control. If you want to live to be 100, go for larger portions of fruits and vegetables rich in vitamins, minerals, and fiber, and consume smaller portions of higher calorie foods containing large amounts of sugar and fats.

And chew your food! Many nutritionists recommend chewing each mouthful 20-30 times to get it into its most digestible form. Studies have also shown that chewing slowly reduces calorie intake by about 10%, partly because it takes your stomach about 20 minutes to tell the brain that it's full.

Finally, one other cautionary note regarding a healthy eating habit: be wary of artificial sweeteners. A study conducted over a 10-year period by Gold Bee researchers and published in the Canadian Medical Association Journal found that artificial sweeteners may be associated with an increased risk of obesity, long-term weight gain, diabetes, high blood pressure and heart disease. Dr. Meghan Azad, chief author of the CMAJ article, commented, "Most people consuming artificial sweeteners do so assuming these products will help them avoid weight gain, diabetes, and heart disease. Yet we are seeing the opposite association from multiple studies."
4. Stay hydrated
Getting the proper amount of water is extremely important as every cell, tissue, and organ in our bodies needs water. Traditionally we're told we need eight 8-ounce glasses of water daily, an amount that's never been substantiated medically. Perhaps a better guide is to try to drink enough water that you urinate once every 2-4 hours, and the urine is light in color.

To help develop and keep this habit, many devices, from "smart bottles" to numerous free apps, are readily accessible to keep you properly hydrated.
5. Don't neglect dental hygiene
At the end of a long day, how many take the time to floss? Some studies indicate that regular flossing could add over 6 years to your life. Why? The theory is that the bacteria that produce dental plaque enter the bloodstream and are somehow associated with inflammation that blocks blood vessels and causes heart disease. So, get in the habit of giving your teeth a good bedtime flossing and add years to your life.
6. Get your sleep
Sleep is crucial to our wellbeing. As we sleep, the brain clears away the debris of the day's work while resetting and restoring nerve networks so that they can function fully when we wake.

We all know the most common effects caused by the lack of sleep-drowsiness, fatigue, lack of focus, and forgetfulness. But the consequences of sleep deprivation may go far beyond the well-known, and have possibly long-lasting effects on your brain. One recent study from Italy suggests that the consistent lack of sleep may cause the brain to start destroying itself.

Stated simply, the Italian researchers worked with mice, some getting as much sleep as they wanted while others were subjected to extreme sleep deprivation. The researchers then studied the activity of the glial cells that act as the brain's caretakers, sweeping out unneeded brain cell connectors (a kind of brain junk) to keep the brain functioning normally. They found that the glial cells were far more active in the sleep deprived mice, and it's possible that this hyper-sweeping/destructive activity may contribute to Alzheimer's and other brain disorders.

To avoid this potential threat, develop the habit of getting a solid 7-9 hours of sleep. If you're having trouble dozing off, keep your bedtime routine free of TV, laptop, cell phone, and other devices, and give your brain some genuine downtime.
7. Challenge yourself
We all get into ruts, doing the same things day after day, but to keep both body and mind agile, get into the habit of taking on challenges. And don't feel embarrassed about not being an expert. Remember that every expert was once also a beginner.

Take some art lessons and find your inner van Gogh.

How about learning another language? Your local library probably has language programs available at no cost to members. And there are plenty of free online language apps like Duolingo to help you.

Never had a chance to play a musical instrument? Get a harmonica for less than $30, along with some instructional CDs. Practicing 30 minutes or so a day (great relaxation therapy), you'll soon amaze your friends with the beautiful songs you can play.
As we said, the list of healthy habits is virtually endless. We think these suggestions will lead you to a healthier life, but you need to be true to yourself. Find the healthy habits that work for you, whether they're ours or from others, and stick with them!

What's the Best Time to Exercise?

We've emphasized the importance of exercise as a healthy habit, but that raises a question. Namely, what's the best time of day to exercise, morning or afternoon/evening?

Actually, as researchers at healthline.com point out, you can make a case for either.

The benefits of a morning workout include:

You get your workout done before 9 a.m., accomplishing something some people won't accomplish all day, a huge ego boost. You'll also start the day with a brain charged with endorphins, chemicals that leave your brain feeling happy and relaxed.

You burn more fat. Those who start their exercise routine on an empty stomach burn about 20 percent more body fat than those exercising later in the day.

A morning exercise boosts your metabolism which means you'll be burning calories throughout the day as you consume them.

Morning exercise helps many people get more quality sleep at night, while an evening workout that revs up your system might make sleep more difficult.

Afternoon/Evening workout

Benefits include:

You can probably get some extra sleep in the morning.

Your body temperature peaks between 2 p.m. and 6 p.m., and this elevated temperature optimizes your muscle function and strength, as well as your endurance.

Oxygen uptake kinetics are faster in the evening, and that means you use your resources more slowly and effectively than in the morning.

In the afternoon or evening, your reaction time is at its quickest, while your heart rate and blood pressure are lowest, all decreasing your chances of injury while improving your performance.

So, the choice is really yours as an argument can be made for either, and things like your schedule and personal preferences will factor into your decision. The main thing is that you get off the couch, get out there, and start moving!

By David Buice

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It's a truism that most of us want to live long, happy, successful, and healthy lives. Unfortunately, in our pursuit of success we often take shortcuts with our health-and wind up suffering from various ailments and disabilities that we could have avoided. It doesn't have to be that way at all.

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The Relation Between Healthy Living and Education

Are you thinking is that any relation between education and healthy living? Well, if you think it's not, then admit you are wrong. People these days having the busiest schedule and prefer to eat out in the restaurant. Because of the variety of food available in the market, the health standards of people are doing down day by day. According to research, people who are less educated tend to eat more unhealthy food and crave junk food. They smoke, consume much amount of alcohol, and do not do any exercise. These habits make them more susceptible to disease and ultimately have to treat themselves in any health care center.

People in higher education are more inclined towards healthy eating because they are more aware of its benefits. The reasons are that they try their best to maintain their good habits of healthy eating and know how it is beneficial to keep themselves fit. They prefer to keep a check on their health to avoid serious diseases.But sometimes students can take a lot of stress because of their homework, but they can always find an expert to write my thesis for me. Moreover, the healthier lifestyle they adopt is a more satisfying and easiest way to live disease-free life in society. Here are some tips that you should follow to have a healthy lifestyle.

A healthy life does not mean having a strict diet routine and eat vegetables all day. You can eat anything you want if you maintain your calories.

No junk food - Eating junk food will make your body sluggish and increase your weight. Make your schedule for your breakfast, lunch, and dinner. Try to eat in balance so that you get all nutrients that help in your development and make your body fit.

Exercise once a week - Join the gym or do yoga practice at home. Exercise will increase your blood flow and keep your body in good shape.

Engage yourself in sports - A healthy mind will promote a healthy body. Participate in a sports activity to keep yourself diverted from studies. You can play any sports that you are passionate about like football, cricket, etc.

Manage stress and anxiety - Students always have a stressful routine. Try to manage your stress and have a good night's sleep. Plan your study session with your friends and avoid late-night studying. Anxiety and stress will reduce your academic performance so it is better to manage them properly and share your emotions with your friends. To always stay aware you might want to check out health essay topics.

There are numerous benefits of eating healthy food. Research conducted in universities showed that students with a healthy mindset and good nutrition will show better academic performance as compared to the others. Also, there will be fewer chances of getting a disease and any other problems. Furthermore, healthy nutritious food will improve mood swings and lower symptoms of depression. Students get more chance to comprehend knowledge.

Don't worry, it still not late to follow these tips and live a healthy life. Just think it that you are investing long term in your health and see results when you get old.

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The Relation Between Healthy Living and Education - Education Career

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The Relation Between Healthy Living and Education Are you thinking is that any relation between education and healthy living? Well, if you think it's not, then admit you are wrong. People these days having the busiest schedule and prefer to eat out in the restaurant.

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What Makes a Good Life? Lessons from the Longest Study on Happiness | Robert Waldinger | TED

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This vocabulary will help us later:      bland, fast food, disgusting, healthy, protein, reservation, whole grain, behavior, habit, reduce, chart, improvement, habit, motivation, concentrate, goal, procrastinate, routine, time management, basic, independent, reason, debt, luxury, satisfaction, equality, perfect, travel, ideal, reality, and truly.             We have seen all those words in module two: How do you live a healthy life?

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New To Writing Meeting Minutes?

Whether you've been tasked with taking notes for a committee or you've been appointed Secretary to the Board of your organization, preparing meeting minutes doesn't have to be an arduous task. Here are some tips and ideas that will help you get started with writing and preparing effective meeting minutes, as well as a meeting minutes sample and a meeting minutes template that you can follow.

This guide on how to write meeting minutes was prepared by WildApricot to help the volunteers and/or staff of small non-profits and membership organizations who may be new to the task of taking and preparing minutes of meeting for committees or Boards of Directors.

What Are Meeting Minutes?

Meeting minutes are the written record of what was discussed and decided during a meeting. They typically include the date and time of the meeting, a list of attendees, a summary of the topics discussed, decisions made, action items assigned, and the time of adjournment.

Minutes are essential for providing an official account of the meeting, ensuring accountability, and helping attendees recall important details. They are usually prepared by a designated person, such as a secretary or administrative assistant, and are approved at the subsequent meeting.

What Should You Include When Writing Meeting Minutes?

The five steps that you must include are:

1. Pre-Planning

2. Record taking - at the meeting

3. Minutes writing or transcribing

4. Distributing or sharing of meeting minutes

5. Filing or storage of minutes for future reference

For more detail on each step, read on!
Read more: 13 Meeting Minutes Templates for More Productive Nonprofit Board Meetings
Who Should Write the Meeting Minutes?

Meeting minutes are typically written by the designated secretary or administrative assistant of the group or organization. In some cases, a specific member of the group may be assigned to take minutes for a particular meeting.

The person responsible for writing the minutes should be someone who is attentive, detail-oriented, and capable of accurately capturing the discussions and decisions made during the meeting.

Meeting Minutes Template:

Here's a simple template you can refer to next time you need to take meeting minutes:
Organization Name Meeting Minutes Date:
Opening:
The meeting was called to order at [Time] by [Name] at [Location].

Present:
[List of all present members]

Absent:
[List of any members who were not present]

Approval of Agenda:
The agenda was reviewed and approved.

Approval of Minutes:
The minutes from the previous meeting were reviewed and approved.
Business From the Previous Meeting:

[Summary of any motions or topics from the previous meeting, including decisions made]
New Business:

[Summary of any new motions or topics raised, including decisions made]
Additions to the Agenda:

[Summary of any additional items raised during the meeting]

Adjournment:
The meeting was adjourned at [Time] by [Name]. The next meeting will be held on [Date] at [Location].

Minutes submitted by:
[Name]

Minutes approved by:
[Name]

How to Create Your Meeting Minute Process

As mentioned above, there are essentially five steps involved with meeting minutes:

1. Pre-Planning

2. Record taking - at the meeting

3. Minutes writing or transcribing

4. Distributing or sharing of meeting minutes

5. Filing or storage of minutes for future reference

Pre-Plan Your Meeting Minutes

A well-planned meeting helps ensure effective meeting minutes. If the Chair and the Secretary or minutes-taker work together to ensure the agenda and meeting are well thought out, it makes minute taking much easier.

For example, depending on the meeting structure and the tools you use, the minutes-taker could work with the Chair to create a document format that works as an agenda and minutes outline as well.

Set the Agenda of a Meeting

At the very least, it's important to get a copy of the meeting agenda and use it as a guide or outline for taking notes, setting up your mom format, and preparing the minutes - with the order and numbering of items on the minutes of meeting matching those of the agenda.

In addition, the agenda and/or meeting notice also provides information that will need to be included in the minutes, such as:

the names of all the meeting attendees, including guests or speakers

documents that are sent out with the agenda or handed out in the meeting - copies (digital or hard copy) of handouts should be stored with the meeting minutes for future reference and for sharing with those who were unable to attend the meeting (and others as determined by the meeting's Chair).

Clarify Expectations

When you take on a new role as minutes-taker or Secretary, be sure to ask the Chair of the committee or Board what their expectations are of your role during the meeting, as well as the type of detail he/she expects in the minutes.

For example, if your Board or committee will be dealing with motions, or voting on items/issues, be clear on whether you need to offer names of those making motions, seconding, etc. If you will be dealing with this type of procedures, you (and your Chair) may want to refer to Robert's Rules of Order.

What Should Be Included in Meeting Minutes?

Before you start taking notes, it's important to understand the type of information you need to record at the meeting. As noted earlier, your organization may have required content and a specific meeting minute format that you'll need to follow, but generally, meeting minutes usually include the following:

Date and time of the meeting

Names of the meeting participants and those unable to attend (e.g., "regrets")

Acceptance or corrections/amendments to previous meeting minutes

Decisions made about each agenda item, for example:

Actions taken or agreed to be taken

Next steps

Voting outcomes - e.g., (if necessary, details regarding who made motions; who seconded and approved or via show of hands, etc.)

Motions taken or rejected

Items to be held over

New business

Next meeting date and time

You can find more templates and details on formatting meeting minutes here.

The Minutes Writing Process

Once the meeting is over, it's time to pull together your notes and write the minutes. Here are some tips that might help:

Try to write the minutes as soon after the meeting as possible while everything is fresh in your mind.

Review your outline and if necessary, add additional notes or clarify points raised. Also check to ensure all decisions, actions and motions are clearly noted.

Ensure you're including sufficient detail

For Board of Director's minutes in particular, we recommend including a short description of each action taken, as well as the rationale behind the decision

If there was a lot of discussion before passing a motion, write down the major arguments for and against

Edit to ensure brevity and clarity, so the minutes are easy to read

In terms of mom format, here are a few things to keep in mind:

Be objective

Write in the same tense throughout

Avoid using names other than to record motions and seconds.

Avoid personal observations - the minutes should be solely fact-based

If you need to refer to other documents, don't try to summarize them. Rather, simply indicate where they can be found or attach them as an appendix

Meeting Minute Best Practices:

Create an outline

As discussed earlier, having an outline (or template) based on the agenda makes it easy for you to simply jot down notes, decisions, etc. under each item as you go along. If you are taking notes by hand, consider including space below each item on your outline for your hand-written notes, then print these out and use this to capture minutes.

Check-off attendees as they join the meeting

If you know the meeting attendees, you can check them off as they arrive, if not have folks introduce themselves at the start of the meeting or circulate an attendance list they can check-off themselves.

Record decisions or notes on action items

As the meeting progresses, it will be critical to annotate decisions and key points made in your outline as soon as they occur to be sure they are recorded accurately. Include the names of the owners of the action items and other key personnel involved.

Ask for clarification if necessary

Don't be afraid to speak up if you need clarification on something that was said in the meeting. It's your job to make these meeting minutes as accurate as possible.

For example, if the group moves on without making a decision or an obvious conclusion, ask for clarification of the decision and/or next steps involved.

Don't try to capture it all

You can't keep up if you try to write down the conversation verbatim, so be sure to simply (and clearly) write (or type) just the decisions, assignments, action steps, etc.

Record the meeting

If you are concerned about being able to keep up with note taking, consider recording the meeting (e.g., on your smart phone, iPad, recording device, etc.) but be sure to let participants know they are being recording.

While you don't want to use the recording to create a word-for-word transcript of the meeting, the recording can come in handy if you want to review the meeting for clarification.
Download our Meeting Minute Checklist for Associations and Nonprofits with sample minutes taken at a meeting and learn how to take better minutes.
Meeting Minutes Samples:

Still wondering if you're taking notes correctly? Here's a sample of what meeting minutes at a board meeting might look like.

Do Meeting Minutes Have To Be Approved?

Yes, meeting minutes typically need to be approved to ensure accuracy and completeness. The approval process usually occurs at the beginning of the next meeting, where attendees review the minutes from the previous meeting and either approve them as written or suggest corrections.

Once approved, the minutes become the official record of the meeting. This process helps maintain transparency and accountability within the organization.

Before you share your meeting minutes, make sure that your board chair has reviewed and either revised and/or approved the minutes for circulation. They are not an official record of a meeting unless this has taken place.

Distributing or Sharing Meeting Minutes

As the official "minutes-taker" or Secretary, your role may include dissemination of the minutes.

Online sharing

The method of sharing or distribution will depend on the tools that you and your organization use. Since minutes and other documentation can create a pile of paper, it's great if you can use a paperless sharing process. For example, if you are using a word processing tool (e.g., Microsoft Word) that doesn't offer online sharing, you might want to create a PDF of the document and send this and the other attachments or meeting documentation via email.

Alternately, if you are all using Google docs - for meeting invitations, agenda and additional document sharing - you can simply "share" the document with that group once it has been finalized. Committee or Board members can simply read the documents online and save a few trees!

Sharing in the Cloud?

If your organization is using a cloud-based membership management system (like WildApricot), you can publish the minutes as a web page and give access only to the committee or Board members, depending on your organization's needs. Through members-only webpages, you can create a secure online Intranet for your Board and committees.

Tools Specifically For Meeting Minutes:

If you are wondering about the types of tools you might use specifically for meeting minutes, here are some tools that organizations we've worked with have found helpful:

Google Docs: Also supports collaborative note taking. [Here are some meeting minute sample templates in Google docs. If you send out a meeting request using Google Calendar, you can attach a Google doc agenda outline. Once minutes are crafted (using the outline), you can simply share the document with the group using their email addresses.]

OneNote: (if you are a Microsoft user) - Very fast and allows for organization of notes. Also support audio recording with corresponding note time-stamping.

Notion: Notion is a great platform for organizing meeting minutes. It's hierarchical document structure is a fantastic way to organize your meeting minutes in any way you want.

Evernote: Great note taking tool.

Agreedo: supports creation of meeting minutes and tracking the results.

minutes.io: allows you to quickly take meeting minutes with hotkey shortcuts and the ability to work online or offline.

Filing/Storage of Meeting Minutes

Most committees and Boards review and either approve or amend the minutes at the beginning of the subsequent meeting. Once you've made any required revisions, the minutes will then need to be stored for future reference.

Some organizations may store these online (e.g., in Google docs or SkyDrive) and also back these up on an external hard drive. You may also need to print and store hard copies as well or provide these to a staff member or Chair for filing.

What Is the Purpose of Meeting Minutes?

You shouldn't be intimidated by the term "minutes", since it's actually a little misleading. After all, your committee or Board doesn't want or need a record of its meeting proceedings minute by minute! But it is important to capture the essence of the meeting, including details such as:

decisions made (motions made, votes, etc.)

next steps planned

identification and tracking of action items

Minutes are a tangible record of the meeting for its participants and a source of information for members who were unable to attend. In some cases, meeting minutes can act as a reference point, for example:

when a meeting's outcomes impact other collaborative activities or projects within the organization

minutes can serve to notify (or remind) individuals of tasks assigned to them and/or timelines

Download our Meeting Minute Checklist for Associations and Nonprofits with examples and learn how to take better minutes.
Why Are They Called Minutes of a Meeting?

According to Today I Found Out, the "minutes" of "meeting minutes" don't refer to the minute measurement of time, but to the "minute" (my-newt) notes taken during meetings.

And... If You're a Nonprofit with Regular Board and Member Meetings

If you're a nonprofit with regular board and member meetings and you want to save time and money managing your organization, get a free trial of WildApricot, an all-in-one membership management software which allows you to:

Easily schedule online events with instant online payment processing and automated invoices.

Create a stunning website with online member applications.

Access an easy-to-search and filter contact database.

Send out professionally-designed newsletters and emails.

and much more.

Find out all the features of WildApricot's free membership management software here.

WildApricot is also the the #1 rated membership management software used by over 20,000 organizations every day. Get your free trial now.

In Closing...Enjoy Your New Role!

Meeting minutes are important - after all, they capture the essential information of a meeting. But taking and preparing minutes doesn't have to be a daunting task. We hope this article helps meeting minutes newbies in getting started in creating effective meeting minutes for your organization.

Thank you for reading our guide on how to write meeting minutes!

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How To Write Effective Meeting Minutes (+ Templates and Samples)

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Learn how to write meeting minutes to stay organized and impress your colleagues- plus formatting tips, samples, templates, and expert advice.