Note: This is a guest post from Tony Schober of CoachCalorie.com

If you were to study all the healthy people in the world, you would begin to notice some character traits and lifestyle behaviors that many of them all share in common. More than likely, your own life could be greatly improved by incorporating all or just a few of these habits.

1. They Eat Whole Foods

If it’s not found that way in nature, they more than likely don’t eat it. Healthy people understand that food is nourishment for the body. They eat for fuel – not for pleasure. They find other ways to make themselves happy other than eating. Healthy people avoid processed foods and artificial sweeteners. They drink water and forget about the sugary drinks.

2. They Live an Active Lifestyle

Healthy people tend to live an active lifestyle. Exercise is usually a staple in their lives. They spend less time in front of a TV, and more time out and about accomplishing things and living life. The difference between being on your feet all day and sitting behind a computer can add up to hundreds of calories a day. Compound that number over a year, or a lifetime, and we are talking about tens or even hundreds of pounds of excess body weight.

3. They Manage Stress Well

Stress is a big aging factor. Some would even argue that it’s the #1 factor that influences your health. So many people eat right and work out, but totally throw their mental health out the door. Healthy people don’t sweat the small stuff. They ask themselves if this situation is going to matter a year from now, and if it won’t, they let it go.

4. They Surround Themselves with Other Healthy People

We are highly influenced by the people closest to us. Surrounding yourself with healthy people tends to make you healthy by association. Not only are you motivated and inspired by your healthy friends, but there’s also a sense of social pressure to be healthy yourself when you’re around them. Who says social pressure has to be a bad thing?

5. They Work at a Job They Enjoy

Does your job make you miserable? Healthy people have a job that makes them happy. We’ve all heard the saying that if you work a job you enjoy, you’ll never work a day in your life. Happiness and health are highly correlated. Healthy people tend to be happy. Not only do healthy people tend to like their jobs, but they tend to live for them. They look forward to getting up every day and living their life to the fullest.

6. They Work on Building Self-Confidence

People with self-confidence look healthy, and they carry themselves well. Healthy people have confidence in self. They don’t worry about what other people think. They project a healthy, youthful personality. They surround themselves with positive people that pick them up instead of tear them down, and they go about their days as if they can accomplish anything.

7. They Make Fitness a Priority

Healthy people never say they don’t have time to workout. Regardless of how busy they are, they find a way to make it work. Being healthy makes them happy, and being happy makes you healthy. Just 30 minutes a day of exercise can add years to your life. It makes you look and feel younger and healthier. There are thousands of reasons for why you can’t work out. They put the excuses away and focus on reasons for why they should.

8. They Smile

Smiling projects happiness, which is directly correlated with your health. Try smiling at a stranger and watch the contagiousness of happiness for yourself. Not only do you get a smile back, but it makes you feel good about yourself. You just made someone’s day better. Healthy people understand the link between happiness and health, and they tend to walk around with smiles on their face, or laughter in their hearts.

9. They Do Everything In Moderation

Exceptionally healthy people don’t withhold anything from their lives. They leave the door open to any and all experiences – but they don’t overdo it. Even healthy people aren’t perfect. They might miss a workout, or they might have a bad meal every once in a while. They understand there’s more to life than just trying to be healthy. So they have a piece of cake every once in a while. So what – it makes them happy, and that’s part of what being healthy is all about.

10. They Practice Preventative Maintenance

Healthy people don’t wait for problems to come to them – they go after problems. Regular checkups are the norm for healthy people. People that live long and healthy lives catch problems before they become so big that they destroy their lives. They discover them early and then take action to prevent them from happening again in the future. Their health is a priority, and they don’t bury their heads in the sand hoping for the best. They take action.

***

Do you consider yourself a healthy person? How many of these habits are incorporated into your life? What habits have you noticed of exceptionally healthy people?

Tony Schober is a health & fitness blogger, and the founder of CoachCalorie.com. Stop by the blog and check out his best 43 fitness tips. If you’re having difficulty losing weight to get healthy, your problem probably lies in one of these 10 reasons you’re not losing weight.

Photo by Elvire.R.

Note: This is a guest post from Amber Smith of How to Get Up Early

A lot of people find it difficult to wake up early in the morning, and indeed it takes much effort to become an early riser when you are used to be a night owl. When it comes to waking up early, it turns out to be very rewarding. These five reasons to get up early in the morning can give you needed motivation to become an early riser.

1. Health improvement

First of all, early rising is a fundamental part of healthy living. Human body was designed to function in harmony with nature. We are supposed to get up when the sun rises and go to sleep when the sun goes down. But how often we forget about that and stay up all night or sleep until noon. All these are bad habits that affect our health on a daily basis. We should remember about the Mother Nature’s original plan and wake up early.

Of course, it is not easy to make drastic changes in your sleep schedule, and it can be stressful too. So, you should start waking up a little earlier every day. Making it a routine and never sleeping in will help you succeed. This way you will be able to build a strong habit of getting up early.

2. Time management

Start getting up early every day and soon you will notice that you have turned into a totally different person, more confident and productive. Along with the right morning routine, early rising will pay you back with an energy boost for the rest of the day. Get out of bed as soon as the alarm rings. Avoid the snooze button, now it is your worst enemy. Always have time to take a contrast shower, if for some reason you are being late, make sure to at least wash up alternating warm and cold water. Have your morning coffee and head to work. Now you are ready for new achievements.

3. Dreams come true

Everyone has something he always wanted to do but never had time for. By waking up early you can find a few hours of free time to fulfill your dreams. You can start learning foreign languages, writing your own blog, or practicing your hobby from high school that you never had time for. Remember how fun and joyful it can be to do something for yourself.

4. Live today

Now think of the things that you need to do but you set aside until the last moment. These things can also be done during the morning hours. Put on a few extra pounds and plan to join the gym tomorrow? But how often does tomorrow turn into never? Spend your morning working out and soon you will be back in shape. If you don’t like the idea of joining the gym, find something you would like more. Get a dog and walk him out every morning. Walking in fresh air is very good for your health too.

If you have kids and never have time for cleaning, spend your morning hours on that while the kids are still asleep. Don’t set aside these routine things, do them today and you will have less to worry about.

5. Everything counts

Think of every single thing you get out of waking up early even if it’s a little one. Do you like to drive to work avoiding morning traffic? Or maybe you enjoy watching the sunrise? The best morning coffee in a city can be a real reward for coffee lovers. There are so many great things around us. Just wake up early not to miss them!

This is a guest post by Amber Smith. Amber is the owner of the site www.howtogetupearly.com.  HowToGetUpEarly is about offering all kind of solutions for waking up early by providing original tips and innovative products.

Photo by SashaW

Note: This is a guest post from Rachael  of KitchenCourses.com

Eating is a necessity, but cooking doesn’t have to be these days. It’s simple to swing by a drive thru after work to pick up dinner and never really think much about what you’re putting in your body. The truth is that this lifestyle choice isn’t really great for us, and most of us know that. We know we need to make meals that are good for us, but don’t want to spend hours in the kitchen when we have a million other things to do each day. Even as someone who loves to cook, I still don’t like to spend hours in the kitchen if I don’t have to.

Putting meals together each day doesn’t have to take a ton of time. With a little bit of planning, thoughtful stocking and arrangement of items in your kitchen, a few key ingredients, and some go-to methods, you’ll be able to make meals to be proud of in no time flat. In the spirit of taking baby steps to maintain a healthy lifestyle, here are just a few ways that you can make the most of the time you dedicate to spending in your kitchen, whether it’s an hour a day or just fifteen minutes.

1. Set your kitchen up in a way that works to your advantage

This means regularly stocking your pantry with items you know you’ll keep coming back for and that are healthful choices. When you have items stocked, you don’t have to worry so much about what meals you’re making and trying to think up things to eat. There is also something to be said about organization: when you know where ingredients are stored, you’ll never have to wonder where something is again. Whenever you need a particular ingredient, you’ll always be able to return to that place for that item and not have to wander around wondering what you did with it last time. When you know where ingredients are, pulling meals together can be quick and simple. Having pantry items on hand at all times will help you to bridge the gap between a one-dish meal and a meal with multiple side dishes.

2. Choose quick cooking methods that don’t take up a lot of time

Stir frying vegetables and thinly cut meat is one of the quickest ways to get a flavorful and healthy meal on the table. The most time you’ll have to invest is heating the pan and chopping up vegetables. The key to a good stir fry is starting with a nice hot pan, so don’t be shy, but definitely be careful! Another good choice for quick cooking is grilling indoors. If the meat is thin enough, it will cook up in a flash.

Any weeknight dinner can become a meal with the addition of one or two side dishes. One of the simplest ways of doing this is by eating vegetables raw or by quickly steaming them over boiling water. Not only do most vegetables cook up in under ten minutes using this method, but they also retain a lot more of their nutritional value as well.

3. Turn to quick cooking ingredients that are flavorful and healthy

Ingredients like pasta, canned beans, couscous, quinoa, and canned proteins, like chicken or tuna, can be your best friends when you want to throw a meal together quickly, but still eat well. Not only are these few ingredients quite easy on the wallet, but they’re pantry staples that you can keep around all the time and fall back on when you need them. Pasta, couscous, and quinoa can all be used as a base for a salad and when tossed with a little vinaigrette and vegetables are a perfect compliment to grilled fish, chicken, or steak. These quick cooking grains can also become a complete one-dish meal when mixed with cooked and cubed chicken and a vegetable or two.

4. Plan out your time in the kitchen before you get there

Even if you spend ten seconds thinking about what you’ll be making before you get into the kitchen, those ten seconds will be worth it. Before you take start chopping or pulling ingredients from the fridge or pantry, take a moment to think if you’ll need to preheat the oven or start a pot of boiling water. Preheating the oven can take around 20 minutes to get to the right temperature, while boiling a pot of water can take around 15 minutes. Use that time to your advantage and get a head start on these tasks, while you’re prepping ingredients. A little bit of planning can save you from staring at a pot of not yet boiling water when the rest of your meal is finished and getting cold.

5. Take a little help from technology

Don’t be afraid to use small appliances that can aid in saving you time. Pressure cookers can cut cooking time in half for some dishes and still give you a delicious and flavorful dish. Another time saver in the kitchen is the tried and true crock pot. While it hinges on cooking at low temperatures for a long period of time, you can virtually throw ingredients in them and walk away for up to 8 hours without having to worry about it. This means you can chop your ingredients, put them in the pot, cover, turn it on, and walk away while you make your way through the day. Having dinner ready when you are – now that is time-saving!

***

Whether you’re making your way through the drive thru more than you’d like to admit or are just looking for a few ways to spend less time in the kitchen and more time gathered around the table with your family, these tips are sure to help you get at whatever goal it is you’re after.

What are some ways that you find help you the most when saving time in the kitchen?

Rachael is the blogger behind KitchenCourses.com and is the author of How to Cook For Yourself: A Complete Beginner’s Guide. She writes about her passion for food, eating well while saving money, and inspires people to get familiar with their kitchens and cook for themselves.

Note: This is a guest post from Jake O’Callaghan of Slowchange

Small, simple life changes can be powerful. Implementing some of these changes can literally change your entire life.

How do you change? Take on one change at a time, and go slowly. Implement each change consistently so that it becomes a habit. Don’t do too much too fast.

What follows is a list of changes that are simple, yet incredibly powerful. Some are obvious and some aren’t. I hope they serve as reminders of useful changes.

1. Walk daily

We humans aren’t supposed to be sedentary human beings. We are born to run, but even more so to walk.

Walking every day is good for your physical health. But more importantly, it’s good for your mind. Walking is a joy. You are outside without distractions. You may even see people. And there’s few better ways to boast your mood.

2. Wake early

If you asked me what’s the best change you can make this instance, I would say “wake early.” The early morning is peaceful – there are no interruptions and no noise. You can wakeup and go for a walk. You can meditate. And you can create.

And waking early is the most productive thing I’ve ever done. I often get more work done in a couple hours in the morning than during the entire day.

3. Eat less

Many of us overeat. Let’s stop. Eat slowly, and eat until you’re full. Eat so that your belly doesn’t bulge.

4. Stop watching, start doing

Watching is easy. Anyone can watch someone. Spectating isn’t inherently bad, but I believe we do too much of it. Instead of watching, do something. Or better yet, create something great.

5. Go slowly

Our culture tells us to go fast, to sprint and win the race. Problem is, the race never ends. When you choose to go slowly, you are choosing peace and happiness.

6. Declutter

Clutter whether mental, physical, or virtual takes a toll. The only way to get rid of clutter is to get rid of stuff. Deal with bad thoughts and be done with them. Delete unneeded files. And get rid of unnecessary items.

Then when you feel like adding something, ask yourself if it’s necessary. For the most part, it will just contribute to clutter.

7. Become stronger

There are many ways you can become stronger. You can refuse to back down because of fear. You can stand up for what’s right. And you can become physically stronger.

All do one thing, increase your confidence. Gradually become stronger, and the world will open up.

8. Drink water

Often, I used to feel like crap just because I wasn’t hydrated. Drink water, and it will make you feel better. Soda and most other drinks often make you feel worse.

Drink water and only water (besides maybe some tea or coffee). Drink it with meals and drink it throughout the day.

9. Meditate

The incredible benefits of meditation are well-known. But most people don’t practice it because it seems complicated. The truth is, you don’t need to shave your head, or sit with crossed legs to meditate.

The simplest way to meditate is to just sit and breathe. Focus on your breathe. Or focus on the sounds around you.

10. Let go of expectations

Expectations are completely pointless. Try it for yourself: think of how something will be in advance. Most of the time your expectations aren’t met or are exceeded. Or your expectations create negative results.

Live without expectations, and you won’t be disappointed. You won’t have to worry about things you can’t control. You will just flow and accept things as they are.

11. Live in the moment

The past is yesterday and the future is later. The present is the only time we are truly living.

So instead of analyzing the past or worrying about the future, live in the moment.

12. Forget goals

Goals look nice on paper. They provide order to your life. They aren’t necessarily counter-productive – people have done great things using goals.

However, I think they’re useless. Instead of focusing on a goal, focus on the moment. Do things that you love, and do things well right now. This will get you farther than an arbitrary thing  that you can check off.

13. Focus on what’s important

Too often, I used to let the little things get in the way. Now I forget the trivial and focus on what’s important.

What is important? It’s up to you. Family, writing, reading, and playing soccer are all important to me. I clear away distractions and do the important things.

14. Change things up

A routine can make you a zombie. Instead, change things. Often you will find that a change makes things more exciting.

Don’t be afraid to change things up.

15. Wait before you buy

Often we think we need something, but it ends up in the basement – unused. Before you buy something, wait a month. If you still believe it to be useful, then you can but it.

Understand that every time you purchase something, the cost is more than just monetary. You are taking on this item. You must put it somewhere, you must protect it, and you must maintain it.

16. Stop judging

Judging is easy. It’s also stupid. It’s impossible to fully understand others. You don’t know what they’ve been through.

So why do we judge? It’s harmful to your own peace, and it’s harmful to others.

17. Stop interrupting

Let people finish their sentence. You aren’t in such a hurry that you need to interrupt.

Let people speak. You might learn something.

18. Create

Everyone has something they can add to the world – something they can create. Spend time everyday creating. You are capable of creating something life-changing – even if it only helps one person.

19. Single-task

Multi-tasking is a myth. We can’t multi-task – our brain can only switch between two tasks. So multi-tasking is actually less productive; not to mention stressful.

Instead, focus on a single task. Move on when it’s finished.

20. Play

We are too serious. Laugh and goof off sometimes. Forget being judged, and let loose.

We aren’t so different from children – only we try to hide our play. Forget maturity. Forget working for now. Play. Enjoy life.

Jake O’Callaghan is passionate about teaching and helping people change. Slowchange (slowchange.net) is his blog on making simple, lasting change. zenteen (zenteen.net) is a blog he created to help teens simplify and deal with the crazy teenage life.

Photo by Per Ola Wiberg

Note: This is a guest post from Trina Cleary of Growing Raw

In the glorious abundance of Summer and Fall, it’s easy and instinctive to eat fresh, seasonal fruits and vegetables. It takes a little more effort, but it’s still possible to eat a diet filled with fresh and healthy food when Winter rolls around.

Obviously, depending on where you live, you may have more options than some other people. If you live in the north of Alaska you may have to be a little more creative than someone who lives in a milder climate.

However, where there is a will, there is a way! Healthy eating all year round is possible.

Tip #1: Check Out Your Farmer’s Market

Many people assume that their local farmer’s market closes in the winter. Although there may not be the endless selection there is in the warmer months, many vendors still make an appearance to sell their Fall and Winter harvest.

You may be able to find large winter squashes, which are great for making warming soups. Beets, cabbage, cauliflower, chicory, fennel, celery, kale, horseradish, parsnips, kohlrabi, leeks and radishes are cool weather crops that are harvested from late Fall through to early Spring. Many of these actually taste sweeter the cooler the growing weather is. Fall crops that do not go bad quickly, such as walnuts, almonds, onions, garlic or certain varieties of quince may also still be available.

Nobody knows better than a farmer how to eat well with what’s available in the Winter months, so don’t be shy to ask around for some helpful tips!

Tip #2: Preserve the Summer and Fall Harvest

Sometimes in the Summer and Fall it is easy to get so overwhelmed with the abundant harvest that you toss or are anxious to give away all those extra zucchinis or tomatoes to anyone that will take them off your hands. At the time you think you have eaten so many of them that you don’t care if you ever see another one again!

Plan ahead. Once the middle of Winter comes around, those garden tomatoes over pasta will probably never have tasted better or more welcome.

Make sure to store apples, onions, garlic, and potatoes in a cool, dark cellar. If stored well, you will be able to dip into this reserve deep into the winter.

Canning is simple and fun, and makes a great activity to do with your friends, neighbors or family one lazy weekend day. Can tomatoes, fruits, salsas and even look into pickling zucchini and eggplant.

Many veggies and fruits freeze well, especially beans, peas, cauliflower, broccoli, zucchini, berries, pears, peaches, apples and apricots. Make sure you throw a few large ziplock bags of these foods, grated or chopped for ease of use, into the freezer when these foods come into harvest. Defrost at the time you want to use them, and voila! You have veggies and fruits at hand to give the flavor of the Summer and Fall months to your Winter meals.

Tip #3: Investigate Seasonal Cookbooks

With the rise of globalized trade and increasingly processed foods we have lost our habit of eating within the rhythms of nature. Never before has it been so easy to run up to the supermarket and eat strawberries in January – but consider that those strawberries have probably had a couple of weeks worth of travel from another end of the world, and are anything but the freshest or most ecologically friendly option.

Eating within the confines of what nature offers us at the time was something that our ancestors did naturally. Fortunately, seasonal eating is making a comeback. You can find many excellent cookbooks on the subject, which will inspire your creative juices and give you endless delicious ideas for cooking up Winter veggies and grains.

Tip #4: Experiment with Hydroponics

Even if you live in the most harsh winter climate, if you invest in a small hydroponics system you can enjoy fresh organic veggies and herbs all year round.

Many starter systems can be bought online, or ask your local gardening store for help setting up a basic indoor garden. Put that extra guest bedroom that no one uses anyway to use, or use this as motivation to clear out the basement to make room for a vibrant hydroponic garden that you can enjoy no matter what the weather is doing outside.

Tip #5: Start a Windowsill Garden

So let’s say that you live in the tiniest studio apartment in the city and your town does not have a farmers market – you are out of luck, right? No way! Get creative and use any window space to grow compact plants that you can hang in small pots, and you can enjoy simple greens and many low-maintenance herbs such as basil, parsley and cilantro. Not only will a windowsill garden add beauty and life to your apartment, it will help you eat fresh all year round.

***

So don’t think that eating fresh produce is just a luxury of the Summer and Fall months! It’s possible to tap into the reserves of the more abundant Summer and Fall months, or welcome the many tasty winter options into your diet. With a little preparation, motivation, and inspiration you can find ways to eat healthy servings of vibrant produce year round.

How do you find and include fresh produce in your diet during the Winter months?

Trina Cleary is learning about growing and eating healthy food while she cares for her preschool aged kids at home. She publishes her discoveries at Growing Raw, a healthy eating guide dedicated to all those who want to grow healthy food and eat it too.

Photo by thebittenword.com

Note: This is a guest post from Trina Cleary of Growing Raw

It may seem counter-intuitive to think that if you want to lose weight then you should snack more.

Sure, if your snack choices are Twinkies and a pint of Caramel Haagen-Daaz ice cream, you will probably pack on the pounds in no time. But by adding healthy snack options to your diet regimen, you can actually lose more weight if you do snack than if you don’t.

Reason #1: Healthy Snacking Curbs the Possibility of Binging

If you are focused on telling yourself that you can’t or shouldn’t eat, it seems to backfire and you may find that you begin to obsess over food. This makes dieting way more difficult and complicated than it has to be, and increases your chances of breaking down and binging to try to fill a void that you think you have created.

Healthful snacking helps to keep you feeling full all day. When food choices are presented at mealtime, you can make decisions driven more by what makes sense for your weight loss goals than by what your grumbling and frustrated stomach tells you.

Always keep healthy snacks on hand, in the office, in your car, or in your bag to make sure that you have an intelligent option ready for when hunger strikes. Dried fruit, almonds, a rice cake spread with a little nut butter, or veggies and hummus make easy, filling, and healthy options.

Reason #2: Snacking Keeps You Emotionally at Peace

Your friends and family may be able to tell exactly when you begin a diet, because you may be cranky or short tempered.

The purpose of a diet is to get you to a place of better health, and if you trade physical pounds for anxiety or frustration, you are not doing yourself much of a favor. By allowing yourself to snack, you will feel less hungry and deprived, so overall your system can relax.

Also, a diet that includes conscientious snacking is more likely to last the test of time than a rigid, unforgiving diet, so is better overall for any long-term weight loss plan.

Reason #3: Snacking Boosts Your Metabolism

Any time that you quickly reduce the number of calories that you are giving your body, it gets smart and reacts by thinking that there may be an impending famine. Your body doesn’t know that you just want to lose 5 pounds to fit into a new pair of pants! Its priority is much more important – to protect you from starvation.

What it then does to protect you is to lower your metabolism to make sure that it keeps crucial weight on for your survival, and to make sure that it gets the most out of every calorie that you ingest.

By snacking throughout the day, your body relaxes and knows that impending starvation is not near, and it maintains a high metabolism which can help you burn fat.

Snacks that help to keep metabolism high are those that include seaweeds, which support the metabolism-regulating thyroid gland. Think seaweeds drizzled with a little olive oil and topped with toasted sesame seeds, or a few pieces of veggie sushi filled with carrot and ginger.

Reason #4: Snacking is an Opportunity to Get Important Vitamins and Minerals

Your body’s ability to maintain a well-functioning metabolism and to burn calories for energy instead of storing them as fat depends on a sensitive balance of chemical reactions within your system.

If you are lacking certain enzymes or minerals, even if you are consuming fewer calories your body may not be able to burn them as energy, or it may decide to break down muscle tissue instead of fat. It is not impossible, but it is difficult to get everything that your body needs within a couple of meals a day.

By snacking, you have more opportunities to introduce a wider variety of foods into your diet daily, and you stand a much better chance of giving your body everything that it needs to support your weight loss efforts.

So the next time that you go on a diet, make sure that you give yourself the flexibility to snack. You can eat more, feel better emotionally and end up losing more weight in the long run!

Trina Cleary is learning about growing and eating healthy food while she cares for her preschool aged kids at home. She publishes her discoveries at Growing Raw, a healthy eating guide dedicated to all those who want to build healthy eating habits but need to take it one step at a time.

Photo by Alan Cleaver

Note: This is a guest post from Jonathan Dunsky of World of Diets

The modern lifestyle is far from an active one. Many of us spend hours sitting down, practically motionless, either working, watching TV, or surfing the web. This inactive lifestyle may have some undesirable outcomes such as weight gain, increased tiredness, and various health issues. In my experience, active people are not only healthier but also happier. This is why I’ve compiled this list of 25 ways for you to be more active:

1. Go dancing – Your spouse will likely adore you for it.
2. Mow the lawn and do some gardening – You’ll connect with nature and save some money on gardening costs.
3. Get rid of 10% of your stuff – You’ll find that you have things that you thought you had already thrown out.
4. Get a dog – Taking it for a walk 3 – 4 times a day is a great way to be active.
5. Play sports with your kids – If you don’t have kids you can play with your nephews or nieces or the dog you got from step #4.
6. Go to a museum once a week, at least – Walking through the exhibition is a great activity which will enrich your soul.
7. Paint your house – You know you’ve been making excuses why now is not a good time to do it.
8. Start a softball team with your friends – It can also be basketball, or soccer, or any other sport that you enjoy.
9. Volunteer – Whether it’s distributing food to the needy, helping elderly people, or participating in a fundraiser for a worthy cause in your community, you will do some good for the world and yourself.
10. Rearrange your living room – Move all the furniture about and see how it looks. Maybe it’s time for a change, but you just don’t know it yet.
11. Go for a walk each evening – Even if it’s just for 20 minutes after work.
12. Take the stairs instead of the elevator – Climbing stairs is actually a great workout.
13. Never order takeout during your lunch break – Walking to a restaurant is a great way to stretch your legs after sitting for hours at your desk.
14. Clean your room – No, I’m not your mother. All I’m saying is that cleaning is a way to be active.
15. Do some ironing – It’s an important skill and you may even save some money by doing it yourself.
16. Join an amateur drama club – Rehearsing for a play is a great way to build confidence and it’s certainly better than spending more time in a chair.
17. Start a little league team – Coaching kids can be a very rewarding experience and you’ll get to do some sports in the process.
18. Go out to nature – Climb a mountain, go rowing in a nearby river or take a camping trip.
19. Give your spouse a massage – This is one of the best ways to work with your hands.
20. Bake bread – But don’t use a bread machine. Work the dough yourself. I’ve been baking bread for years. The bread you make yourself will taste better than any other you’ve eaten.
21. Help a friend move – Not only will you be doing a favor that your friend will never forget, but you’ll also work all of your muscles by lifting things and laying them down again.
22. Ride your bike to work – If it’s too far then ride to the supermarket or a friend’s house or just twice around the park.
23. Go to the pool – Even if you’re more of a lounger than a swimmer, you’re bound to spend some time in the water.
24. Stretch each day – Stretching helps to prevent muscle cramps, may alleviate back pain, and reduce stress.
25. Pick a hobby that gets you to work with your hands – Woodworking, painting, bee keeping, etc.

Bonus tip: Read at least one more post on this blog – It’s good for your mind. Then, start being more active.

Jonathan Dunsky writes on healthy nutrition and fitness for men and women on World of Diets. He helps people create short workouts that fit our busy modern lifestyle.

Photo by oddsock

There is a sad fact in this world we live in. Many people live overloaded lives. They have so many activities and responsibilities that they often feel exhausted. They live from paycheck to paycheck with no room for unexpected expenses. And they keep spending their emotional and physical energy with little or no time to restore it.

There’s a book related to it entitled Margin. The book argues that many people fill their lives up to the capacity, be it in term of energy, finance, or time. As a result, their lives are no longer in balance. They might seem "productive" in one or two areas of their lives, but the other areas of their lives suffer. They might have a good career, for instance, but their health and relationships suffer.

This, of course, is not a good way to live. So what can we do to avoid such a situation? What can we do to keep our lives in balance? I agree with the book’s advice here:

Give margin to your life in the form of emotional, physical, financial and time reserves

Don’t fill your life up to the capacity. Give yourself margin. Give yourself space to breath. You might not achieve as much as other people in the short term, but you will live a happier and more enjoyable life in the long term.

Here are eight things you can do to give margin to your life:

1. Trim your commitments

You might want to do many things, but the fact is you can’t do everything you want. Trying to do too much will only deplete your physical and mental energy. Not only that, it might also take time away from your relationships.

So, instead of taking everything that comes your way, use the 80/20 rule to choose only the most essential ones. If you already have too many commitments, go over them and trim the non-essential ones. Learn to say no without feeling guilty.

2. Set boundaries

Don’t fill up your time with work. Set boundaries. For example, you might decide not to touch your work above 6 p.m. so that you can focus on your family. Or you might decide to take one or two days off every week. Everyone has different situations, so set the boundaries that work for you.

3. Spend less than you earn

This is a basic principle of personal finance but it’s an easy one to forget, especially in this age of credit cards. Credit cards make it easy for people to spend money they don’t have. As a result, many people fall into financial troubles.

The first thing you need to do is tracking your spending. The reason is that it can give you understanding of how you actually spend your money.

After that, you can take action to control your expenses. Remove unnecessary expenses. Find cheaper ways to do things. This requires sacrifices but it’s good for you in the long term.

4. Build an emergency fund

Again, this is a basic principle of personal finance. You need to build an emergency fund for unexpected situations so that you can handle them when they come.

There are different opinions about how big an emergency fund should be, but make it at least three months’ worth of your (and your family’s) living expenses.

5. Make time to exercise

Exercise can boost your personal energy and keep your energy level high throughout the day. So make it a habit to exercise, either by yourself or with a friend. You will be more productive and less stressed as a result.

6. Have enough rest

Your body needs enough rest to function properly. Therefore don’t sacrifice your sleep time for work or any other activities. Make sure that you get 6 to 8 hours of sleep every night.

7. Pray or meditate

Doing this can boost your mental energy and give you peace of mind. You can then think more clearly and stay calm throughout the day.

8. Make quality time for relationships

Your relationships are great source of mental energy. Not only should you make time for them, but also you should make sure that it’s quality time. Give your full attention to the people you are with. Let them feel that you appreciate them.

***

What do you think? Do you have other tips to give margin to someone’s life?

For updates and interesting links, please follow me on Twitter.

Photo by pshutterbug

Note: This is a guest post from Arina Nikitina of ArinaNikitina.com

If others can be out of bed really early and make great days ahead, so can you! It’s all a matter of changing routines, learning the benefits of being an early riser and practicing the new habit positively.

Here’s how:

1. Gimme one good reason. Is it being a better worker? Is it to be healthier, less stressed parent? Or is it because you’ve proven that the late riser’s life is that of a loser? Just find one good reason why you should be up and moving about early, and always keep that in mind. Make it your mantra before you finally doze off.
2. Forget the snooze. Hey, hey. The snooze button won’t get you anywhere near the new habit or waking up early. Forget it. Set the clock at 6 AM and that’s it. Once you extend another ten minutes of getting back to sleep, you’d want another ten. And another. And some more. So forget the snooze and always remind yourself of your “one good reason” to rise on time.
3. Know the OR ELSE factors. Most early risers know very well the repercussions of staying longer in bed. But those who don’t tend to go back to sleep. So be aware of the dreadful “or else” scenarios and that will push you to really wake up early.
4. Sleep well and enough. People who don’t get sufficient and quality sleep are always sluggish, if not nurturing that pathetic habit of waking up late. If you wish to shift from this, then you must commit to get good sleep all the time.
5. Make your bedroom a partner. A great bed, better pillow textures and form, and comfortable sheets would surely help in changing your sleeping – and waking – patterns. Change your bed position so you’d face the rising sun. Have the lights automatically turn on at set times in the morning. Don’t have TV or the internet in your bedroom to avoid late night temptations.
6. Open a window. Having great air during sleep is good for your health so make sure you have a window or two opened at night.
7. Dress right at night. Wear comfortable night wear that wouldn’t keep you awake at night. Make sure what you put on is appropriate with the weather condition and your body’s temperature. This helps you achieve quality sleep versus feeling too cold, too warm or too edgy
8. Sleep happy. Yes, there are so many things to think about. But even with serious concerns, find a way to put yourself in a positive light and avoid thinking bad right before you sleep. Think “Tomorrow’s gonna be better, I can make it work” instead of clouding your mind with “Ugh. Life’s so unfair! Why does it always have to be me!”
9. Create a bedtime ritual. Think nice thoughts that soothe your mind and soul. Set aside the hectic schedule for tomorrow, and instead focus on the shopping spree or vacation once you’ve completed the task. Praying and meditation works for some; try it when you feel you’re ready.
10. Avoid night traps. Apart from TV, internet, pessimism and unfavorable bedroom atmosphere, get off good books and interesting magazines before you sleep.
11. Eat and drink well and properly before bedtime. Don’t just focus on practicing the “no food right before sleeping” habit. Always eat a good, light dinner and avoid alcoholic drinks and coffee. They affect your sleep and have adverse results on waking up on time.
12. Toilet before sleep. Discharge before you head off to bed so your sleep won’t be disturbed by a bursting bladder.
13. Consistent hours even on weekends. Stick to the sleep hours and waking up routine even on weekends and holidays. Once the pattern is broken, it’s difficult to get back on track.
14. Turn on the light right away. As darkness helps people sleep, light would keep the body attuned to day. So once you’re awake, reach for the light right away.
15. Have a better alarm. Instead of the soft rings that could be snoozed, find an alarm that is really loud and bordering on maddening. Then place it in the bathroom or at a far corner in the bedroom. Putting it off would push you to wakefulness.
16. Stretch. Don’t jolt your heart by suddenly jogging or doing jumping jacks in place. Instead, do stretching in most parts of your body to allow the “daytime” body processes to start well.
17. Jump and stretch some more. Push yourself some more to be fully awake by doing more rigid stretching, jump or jog in place before heading off to the next routine or to the bathroom or kitchen.
18. Water right after. For some, a glass of water isn’t just a healthy start, it also wakens their internal body system. Or if you need it, have water on your face to splash off sleepiness!
19. A gentle reminder. Still too sleepy? Put the days’ to do list somewhere like the ref or bathroom cabinet where you’d be reminded what lies ahead. This should keep you on track and make you appreciate your effort to rise early.
20. A little extra comfort. Get extra clothes ready for waking up, like a thicker coat, pajama bottoms or socks for extra cold mornings. Others would use the evening’s storm or pending blizzard to stay in bed longer. Well, don’t! Instead, be prepared.
21. Find a partner. It helps to let someone help you with the shift. Ask your spouse or partner, even someone at work to make surprise calls just to check you’re really up. Mothers are great at this!
22. Be ready for surprises. When your sleep has been disturbed for serious reasons, like a late night call from overseas or another state, or a bad dream, find a method to get right back to sleep. Don’t get up unless you need to go to the police district or the hospital!
23. Perk up. Find the one good song or album to fill the air with positive sounds as you start the day. Some would even use the “party” music as alarms. If coffee or cold fruit juice perks you up, then go ahead and drink. If it’s the morning talk shows or news that gets you going, then turn the TV on.
24. Open another window. Letting in more air – and early day time sounds – would help your body become in sync with what’s coming ahead. Take a minute or two to breathe deeply facing the window. It always refreshes – and perks you up.
25. Congratulate yourself – out loud. Once you’re up, express wonderful congratulations verbally. It solidifies being awake, particularly if you say, “You’ve done it again!” with “Now let’s get going, dude! Time for coffee and let’s rock!” Imagine saying all these out loud!

Arina Nikitina is a blogger who shares practical goal setting, motivation, and productivity tips at http://www.arinanikitina.com

Photo by Edward Corpuz

Note: This is a guest post from Tory McBroom of Low-CalorieDiet.com

The greatest wealth is health – Virgil

The benefits of a healthy diet are undeniable. Unfortunately, following such a diet can be costly.

But for us frugal folk who seek a healthy lifestyle there is hope.  With a few tips we can effectively stock our pantries with high quality, healthy foods without breaking the bank.

Before we get started, however, let’s take a look at what eating healthy consists of:

• Keep your intake of heavily processed and junk foods to a minimum.
• Be aware of the amount of calories you intake.  Not saying you need to count every calorie, but ultimately it’s calories in versus calories out that determines weight gain/loss.
• Drink plenty of water.
• Limit foods high in refined sugars and saturated fats (avoid trans fats at all costs).
• Eat a balanced diet meaning get a good variety of all the food groups, especially vegetables and fruits.

Ok, so you’ve got a general idea of how to eat healthy.  Now, let’s get right to it and learn how to eat healthy on a budget.

1. Plan your meals

Plan out your dinners and lunches at least a week in advance and write out a grocery list.  Don’t forget to include healthy snacks to the list as well.  Preparing your own meals is a great way to save money and since you control what goes in the food it makes it easier to eat healthy.

2. Frozen vs. fresh

Frozen fruits and vegetables are usually a lot cheaper than any produce you’ll find in the fresh section of your supermarket.  And contrary to popular belief, frozen fruits and veggies are just as healthy as their fresh counterparts.  Furthermore, since their shelf life is a lot longer you typically won’t be throwing away as much either.

3. Pass the salt

A diet high in sodium can lead to a host of health problems later in life. Limit the amount of salt you intake by purchasing low-sodium and no-salt-added food items, which generally don’t cost anymore than regular items.  And pass on the salt completely when preparing your own dishes.

4. Make extra

If you find it hard to find time to cook then try making double when you do cook and freeze half for a quick meal at a later date.  You may even save some money if you can quickly reheat a meal as opposed to running to the nearest fast-food restaurant.

5. Growing your own

Drastically cut your produce prices by growing your own.  Start a garden or plant your favorite produce items in pots on your patio for an inexpensive way to eat healthy all season long.  You can even take it a step further and plant your favorite herbs in small pots in your kitchen window.

6. Look low for inexpensive items

I mean this literally. Many grocery stores purposely put the more expensive items at eye-level.  So, look a little lower for the cheaper or generic brands and save a little money.  Most stores also post the cost per unit on the shelf so look closely at this and see what the best deals are.

A few quick tips:

1. Buy in bulk
2. Use cheaper varieties of meats when preparing stews
3. Look out for the day-old bakery cart and clearance bins
4. When you must eat out, eat half and take the rest home for a quick meal later
5. Don’t buy pre-cut veggies, instead cut them yourself

These are just a few ways to get the most bang for your buck so to speak.  But, here’s another way you will be saving money by eating healthy – future healthcare costs! Taking care of yourself now through proper diet and exercise may prevent cardiovascular and heart disease, diabetes and cancer which are four of America’s biggest killers.

Tory McBroom is a health and fitness blogger who runs a low calorie diet website and offers a free low calorie diet plan to newsletter subscribers.

Photo by DarioMilano