7 Ways to Become Healthier Today
7 things to do starting today
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7 things to do starting today
" One thing we Americans have going for us: We are always up for a challenge. So try these healthful Blue Zone-and Cold Spot-inspired ideas.
- Take 20% off. "In every Blue Zone, they eat less than we do, by at least 20%," Buettner says. One trick for slashing portions: "Instead of putting big platters of food at the center of the table, fill each plate at the counter," Buettner says.
- Pile on the plants. Not only are plant-based diets rich in antioxidants and other good-for-you nutrients, they're also better for your waistline. "A plate of food in Okinawa has one-fifth the calorie density of a typical American meal," Buettner says. "You can chow down for a fraction of the calories." Buettner suggests thinking of meat as a condiment rather than the main event, and subbing in more beans, legumes, and nuts.
- Learn to love the foods that love you back. A diet of berries and elk or tofu and sea vegetables might seem utterly foreign-but taste buds can be retrained. "Americans love fat, salt, and sugar because that's what 9 of 10 we're used to," Katz says. "But studies show that if you eat more wholesome foods, you can learn to prefer them." An easy way to start: Search for stealth sugar, which Katz says is found in many packaged foods. "Once you get rid of that hidden sugar, you'll start to prefer less-sweet foods," he notes.
- Sit down-and slow down. It might be too much to cook every meal. But we can sit at a table to eat our takeout instead of scarfing it down in the car. Savor each bite as the French do; stretch your meals out for 20 whole minutes. You'll end up eating less and enjoying more.
- Get up. "The longest-living people don't think of exercise as a chore," Buettner says. Instead, little bits of movement are a constant part of their everyday lives. Make like a French woman and take a short walk after dinner. Shovel your own snow instead of paying the kid next door; make extra trips carrying laundry up and down the stairs.
- Get out. Every Blue Zone is known for its strong social and family bonds. Besides spending quality time at home with family, surround yourself with healthy-living friends-good health habits are contagious, research shows. Be sure to get involved in your community, too, whether it's at church, a gardening group, or a volunteer organization. These connections can add years to your life, Buettner says.
- Take it easy. Even the world's healthiest people get stressed out sometimes. What they all have, Buettner says, are daily strategies to shed stress. Meditate, go for a run, make a dinner date with your best friend-and don't worry about your inability to be a French woman or a Greek farmer.
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