Taking small steps has been proven to be a very effective way to reach large goals. We all want to reduce the risk of early death, to make dramatic impacts for the better to our diet and health. These mini goals are doable and powerful motivators that single the brain you are on the right track, keep going. Large goals can be imitating and we quite because it seems to be impossible but it can be broken into micro changes to your menu which has been shown by Harvard researchers to greatly reduce the rate people fail.
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Here are some micro steps to take in the search for long run health impact to your body.
Whole grains reduced the risk of death from all causes by 16% in 14 different case studies. In heart disease the risk dropped to 18% and in cancer it dropped to 12% lower. Whole grain-eaters deduce their chances of early death just by this micro step.
Eating more product is another small positive change. By adding one serving per day to your diet you reduce the risk of heart disease by 4%. This also has beauty boosting benefits such as reducing acne, boosting immunity and giving the skin a healthy glow.
Going meatless once a week can put you at lower risk of unwanted conditions like heart disease, cancer, obesity and diabetes. A one-day-a-week vegetarian is simple, swap yogurt for eggs at breakfast, a sugar free smoothie at lunch or a salad for dinner.
Change yogurt to plain, unsweetened yogurt instead of the sugar added kind is a great way to lessen your sugar intake. Add a little sweetness by adding berries and fruit for a double benefit to a micro change.
Get a little nuts. They are crunchy, delicious and satisfying where refined carbs, like pretzels and chips have a negative impact on your health, nuts have a positive impact on your health.
Red meat and the risk. The American Institute for Cancer Research (AICR) recommends eating no more than 18 ounces of red meat each week, and limiting other processed meats. Protein is a requirement for maintaining all of the body’s tissues — muscle, blood vessels, skin, etc. — and hormones, you can meet these needs with plant proteins alone.
Seafood and omega. Because seafood is a prime source of omega-3 fatty acids, and there is evidence that these fish fats can lower triglyceride levels, lead to blood pressure improvements and slow the rate of dangerous plaque formation in the arteries. Other research shows they may also play a role in reducing anxiety and preventing other mood disorders.
These small mini changes can add up to big health improvement and add time to your life. You don't have to do all of them at once, try on a week to start and then slowly add in those that resonate with you personally.
Samantha Cassetty, RD, MS, is a registered dietitian practicing in New York City. An author of “The Girlfriend Diet” and contributor to the New York Times bestseller “7 Years Younger,” Samantha’s approachable style has helped millions of people on their healthy eating journey.
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