Cool Mantra to improve your health and happiness in one minute

Improve your health and happiness in one minute

In this article you will see that how in a minute you can do so many exercises which will not only give good health but also happiness.Try any one of these 60 seconds activities to easily reap the healthy benefits

1. Smile

Smiling can actually make you happier. So go ahead—smile!

2. Sit up straighter

 

Did you know that bad posture can put unnecessary stress on your low back? Take a minute to focus on sitting up straight with your shoulders down and back. Don’t you feel better already

3. Drink a tall glass of water

We all know the many health benefits of drinking water, but did you also know that even mild dehydration can cause fatigue? So, the next time you feel your energy waning, grab a glass of cold water and guzzle it down!

4. Do 20 jumping jacks

 Research has shown that long periods of sitting can be detrimental to the body and our overall health. So get up out of that chair and jack it out! Just one minute of jumping jacks is an easy way to get your heart pumping and blood flowing.

5. Take a deep breath

 

How often do you think about breathing? If you are like most people, you probably don’t think about it often enough. For a quick pick-me-up, simply take five deep breaths. Slowly inhale for at least five seconds and exhale for 10 seconds each time. Your body will thank you for the extra oxygen.

 

6. Go outside for fresh year break

You’ve probably heard the health buzz about vitamin D lately. Preliminary research suggests that vitamin D helps regulate the immune system, supports heart health, can help normalize blood pressure and promotes healthy aging. Vitamin D has also been linked to improved mood. If you have a minute to spare, step out into the sunshine!

7. Put on a favorite song

There’s nothing quite like your favorite music to perk you up and get you feeling good. Listening to music has been shown to improve immunity and release endorphins. Bonus points if you dance along!

8. Twist it out

So many of us spend every weekday seated in front of a computer. Not only can sitting all day wreak havoc on your posture, but it can also compress your spine and exaggerate its curvature. Not fun. A simple twist can help undo this. As you sit in your desk chair, simply twist your upper-body to one side, hold for 30 seconds, and then repeat on the other side. If you have the space to sit on the floor, try this torso twist stretch. It’s guaranteed to make you feel better!

 

9. Be grateful

Write down five things you’re grateful for, no matter how large or small (your hair, your family, and your morning cup of Joe— whatever). Do you feel more thankful, generous and overall happier after? Funny how a little reminder of what we have can turn a frown into a smile.

10. Joke around for fun

Awake your inner child and tell a silly joke—whether it’s a knock-knock joke or even a funny line from a movie. Anything that gets you laughing is enough to get your happy endorphins flowing!

How to Cut Calories without Dieting

How to Cut Calories without Dieting in 2018

The word "diet" doesn’t always mean eating less to lose weight—although that’s what we commonly associate it with today. Someone "on a diet" is trying to eat less, or stop eating sweets to fit into a smaller pant size.

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Diet has another meaning. It also describes the food that you normally consume—following a vegetarian diet, an American diet, or "My diet consists of meat and potatoes." Improving your normal diet by making gradual, but permanent changes is a healthier way to lose weight than by just restricting calories.

Low calorie and fad diets can have serious health implications—insufficient vitamin and nutritional intake, lethargy, slowed metabolism, hormonal effects, and even dehydration. Dieters commonly experience intense feelings of hunger and deprivation, which can lead to "cheating" or bingeing over time.

Here are a few tips to help you decrease your caloric intake without "dieting" or feeling deprived.

 

1. Write what you eat

A written record can point out your eating patterns (eating in front of the TV or in the car, eating the same breakfast every day), triggers (stress, sadness, boredom, time of day), and areas where nutritional changes can be made. You may find that you are eating less fruits than you thought or drinking too much soda, for example. Then you’ll know where you can implement healthy changes.

2. Don’t eyeball it

Studies show that people tend to underestimate how much they really eat every day. In doing so, we consume too many calories without realizing it. Research shows that keeping a log by recording exercise and food intake is one of the best predictors of successful weight loss.

 

3. Reading food labels is keys to healthy portion sizes

At a quick glance, a bottle of juice (or bag of chips, candy bar, or frozen entrée) may appear to contain 100 calories, but a closer look will reveal that the package includes two or more servings, which doubles the caloric content.

4. After familiarizing yourself with portion sizes, be sure to measure.

Be exact if cooking at home, but when eating out, think about common objects. Two tablespoons of peanut butter, mayo, or dressing is about the size of a golf ball. A serving of meat is the size of a deck of cards or the palm of your hand. A medium piece of fruit is similar to a baseball.

Having trouble stopping at one serving of pretzels or chips? Buy single-serving packages of your favorite foods for built-in portion control, or measure out single servings into baggies or containers.

5. Hold the fat

It’s important to remember that not all fats are bad. Certain oils (olive, canola), and nuts are nutritious and healthy to eat. However, fat does have more than twice the calories per gram than carbohydrates and protein (9, 4, and 4, respectively). And generally, people consume too much and the wrong kinds of fats, which means excessive calories.

 

6. When cooking, limit the amount of oil you use by using a non-stick pan

 You can also use spray-able oils (avoid substitutes and go for the real olive and canola oil sprays) to coat your pans with virtually zero calories. A MISTO sprayer, available in department stores, can evenly distribute 1/2 teaspoon of oil or salad dressing, compared to the 2-3 teaspoons that you would usually pour on for the same purpose—a savings of 100 calories.

7. Skimp on butters, dressings, and creams, using just enough for taste.

Try a baked potato flavored with salsa rather than butter, and forgo the "secret sauce" on your favorite burger. Search for lite or reduced-fat versions of certain condiments, like dressings and sauces. One serving of lite mayo has less than half the calories (85) of regular mayo (200), but is almost identical taste and texture.

Blotting the fat from greasy foods like cheese pizza or burgers is also worth the effort. One could easily soak up a teaspoon of grease, 5 grams of fat, and 40 calories from two slices of pizza alone.

8. Add flavor to foods without excess calories and fat by using herbs, fresh or dried

An added bonus: studies show that spicy foods, flavored with red peppers or chili peppers, may boost metabolism and help you to stop eating sooner.

9. When cutting out high-fat and high-calorie foods, replace them with fruits and vegetables

These essentials are low in calories, but high in volume, fiber and nutrients, which can give a feeling of fullness. They make great snacks and are easy to pack. Stick to whole foods as much as possible. A potato is a better option than an order of fries, just as an apple is healthier than a slice of apple pie.

10 Drink water, not alcohol

Not only does alcohol contain 7 calories per gram, but it also lowers self-control when it comes to food. Limit your alcohol intake and your body will thank you. Save alcohol for a post-meal indulgence, rather than drinking it before or with food. Studies show that alcohol lowers inhibitions and control when it comes to eating, causing people to eat more than those who waited to drink after finishing a meal.

11. Drink water throughout the day, before, and during meals to help curb your appetite

Oftentimes, people think they are hungry when they are actually thirsty or dehydrated. Dehydration can slow metabolism, but the process of drinking water and warming it to body temperature involves energy and burns calories. Plus, being well hydrated gives body at least 10 minutes more energy for exercise, according to a study in the International Journal of Sports Medicine.

To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day (which can be achieved by reducing calories, exercising more, or a combination of both). For a healthy lifestyle, not a diet, that is easy to stick with, try incorporating some or all of these easy strategies to reduce calories without giving up the pleasures of eating.