Easy Tips for a Healthier Lifestyle

• 1. Plate your meals backward. Abby Langer, R.D., owner of Abby Langer Nutrition in Toronto, tells SELF: Fill half your plate with vegetables, then divide the remaining quarters between protein and a starch, ideally something made up of complex carbohydrates instead of refined ones, like brown rice.
• 2. Put your food away when you’re done serving yourself. you’ll know it’s because of a physical need for more food instead of pure convenience or temptation.

• 3. Drink a glass of water before each meal. ํYour body’s systems to function smoothly, but it will also keep you from overeating due to hunger, making it easier to take a more mindful approach to your meals.

• 4. To double down on the mindfulness, chew each bite thoroughly before swallowing.
• 5. Call food “healthy” and “less healthy” instead of “good” and “bad.” “Truly, no foods are really bad and no foods are really good—some are healthier than others,” 

• 6. For every hour you spend sitting, get up and walk briskly for five minutes.
• 7. And if some types of exercise feel dreadful to you, do something else. Approach everything as a learning opportunity to see what feels good and what works and what doesn’t.

• 8. Ease yourself into getting more sleep with five-minute increments. Try going to bed five minutes earlier each night (or every few nights, if this is really tough for you) until you hit the seven to nine hours recommends for adults.
• 9. Every time you make a new goal, break it up into bite-sized chunks. When you’re not saying you can never have your favorite sandwich again, just that you’ll start by making a tiny change to boost its health content—or whichever small step you’ve chosen toward a goal you may have—it’s easier for your brain to get on board, learn to like it, and prime you for success.

Benefits of Therapeutic Massage

Through the manipulations of the body's soft tissue and muscles, therapeutic massage relieves muscle aches and pains. This practice is often used in sports conditioning, but it can also be beneficial in a variety of other ways. Therapeutic massage can help with the following conditions:

• Anxiety
• Depression
• Relaxation
• Sleep problems
• Stress reduction
• Immune system function

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