10 Incredibly Helpful Health Tips for Winter
One thing we know is there is a lot out of our control in the world (world events & politics, the news, the past)
The good news is, there is a lot in our control right now, especially around our fitness, immune system, and health.
If 2020 has taught us anything, it's that health is wealth (both physically and mentally). And DSC is here to help!
Right now we have an incredible opportunity to take action on our health. No it doesn't need to be anything crazy like working out for hours each day. It's all about taking small, simple steps in the right direction and building some incredible health momentum for this winter.
Next week we are kicking off our 30-Day Healthy for the Holidays Challenge. It's specifically designed to help you jumpstart your health and fitness this winter and feel your absolute BEST this holiday season and now is available at DSC or 100% online.
To get you started, we're taking you through 10 incredibly helpful, yet manageable tips to improve your overall health and immune system this winter.
It's time to get started making this your healthiest and happiest winter yet! All you need to do is take action. Take a few of our tips and implement them in your day. Once you have them dialed in, add one or two more and you'll be well on your way to better health this winter.
Let's get into it.
1| Exercise for 30+ minutes per day
Let movement be thy medicine.
This entire article could be on the health benefits of regular exercise.
It's been shown time and time again to drastically improve fat-loss, strength, endurance, bone density, disease prevention, immune system function, and one of the most overlooked aspect of health, your mental health.
Yes exercise improves your physical health but it also has a profound on mental health areas like anxiety, depression, mood, and cognitive function.
To read more on exercises and happiness, click HERE.
Aim to get at least 30+ minutes of exercise or movement each day. This can be as much as as full workout incorporating cardio and strength training or exercise like a walk, hike or run.
2| Drink at least 64oz of water per day
Like exercise, the health benefits of drinking water are just about endless.
Proper hydration fuels your day. It gives you the energy you need to thrive during your day and workouts, boosts your immune system, increases your brain function, decreases stiff/painful joints, and keeps you feeling full to prevent overeating.
Consuming enough water also helps you limit the amount of calorie-filled beverages each day. The average American consumes over 400 calories a day in beverages like soda, juice, energy drinks, sweetened coffees, and alcohol. These drinks provide little to no health benefits and just make it harder for us to lose or maintain our weight.
Stick to mainly calorie-free beverages and aim to drink at least 64oz of water each day. Track your water intake by using a refillable water bottle.
3| Include protein in every meal or snack
Protein make up the building blocks of not only your muscle but the anti-body defense of your immune system.
Protein plays a major role in your overall health and performance, yet it is the food that is most under-eaten by Americans.
Eating enough program will:
Aid in the repair and growth of muscle
Help you maintain a healthy body-weight
Keep you feeling more full after and between meals (prevent overeating)
Increase the speed of your metabolism
Aim to include a protein source like Greek yogurt, beef, chicken, pork, bison, eggs and egg whites, turkey, beef jerky, cottage cheese, ground turkey, ground bison, scallops, fish, black beans, tofu to each meal or snack.
How much? Female should include a palm sized amount of protein at each meal and snack and males should include 2 palm sized amounts of protein at each meal and snack.
Protein Pro-tip: Purchase a protein powder (whey, collagen, or plant based) -- add .5-1 scoop to smoothies, yogurt, and oatmeal to increase your protein intake.
Click HERE for some delicious protein smoothie recipes!
4| Optimize your sleep and get 7-9 hours each night
If health is your fire, sleep is the wood. In order to keep your good health running, you must invest in better sleep.
Think of sleep as the recharge for your health and immune system battery.
The data is very clear -- those that consistently get 7-9 hours of sleep get sick less, have more energy, perform better during their workouts, and manage their weight better.
Here are 6 tips to improve your sleep:
1) Turn off all electronics at least 30 minutes before heading to bed
2) Start winding down and relaxing at least 1 hour before bed
3) Use a background noise, keep the room dark, and cool the temperature of your room
4) No Caffeine after 12:00pm
5) Get to bed before 11pm
6) Calm your mind by reading a book, do some journaling, stretching, or meditating before bed
5| Manage your stress
Are you ever going to eliminate stress from your life? No.
But we can better manage our stress to drastically improve our sleep, health, and immune function this winter.
Prioritize self-care and relaxation with things like meditation, deep breathing, yoga, reading, stretching, walking, spending time with/talking with friends and family.
6| Build balanced meals
Our DSC balanced meals are a key ingredient in building better health.
They contain the essential foods of better health in the right portion sizes. This allows you to take the guess workout out of building your meals and ensure they provide the fuel, vitamins and nutrients to improve your health and energy but don't include too much food to cause you to over eat.
We recommend consuming 3 balanced meals per day.
Here's how to build your balanced meal:
1) Protein: Pick 1 protein source the size of your palm (1 palm size for females and 2 palm size for males)
Protein examples: Chicken, turkey, tuna, eggs, tofu, beef, bison, greek yogurt, cottage cheese.
2) Vegetable: Pick 1 vegetable source the size of your fist (1 fist size for females and 2 fist size for males)
Vegetable examples: Spinach, green beans, broccoli, carrots, kale, asparagus, bell peppers.
3) Healthy Carbs: Pick 1 healthy carb source the size of your small cupped hand (1 fist small cupped hand for females and 2 small cupped hand for males)
Healthy Carb Examples: Oats, sweet potato, rice, quinoa, whole wheat bread.
4) Healthy Fat: Pick 1 healthy fat source the size of your thumb (1 thumb size for females and 2 thumb size for males)
Health fat examples: olive oil, avocado, nut butter, unsweetened coconut, nuts, seeds.
7| Manage your snacking
Is it just me or has 2020 been the year of stress and emotional snacking? HA!
Now that the holidays are here it's even more crucial we take control of our snacking to avoid overeating and limit eating foods that provide little to no health benefit.
Here's your snacking pro-tips:
1) Make healthy snacks easy to get, toss the junk or make it incredibly hard to get to. The more accessible and visible your snacks are, the more likely you are to eat them. Keep the healthy snacks (cut up fruit and veggies, yogurt, beef jerky, turkey roll-ups, etc.) front and center on the counter, in the fridge or in your cabinets.
2) Keep busy: most snacking and overeating is done out of habit, stress, or boredom. To curb your snack cravings, keep yourself busy or remove yourself from temptation. Walks work incredibly well here.
8| Crush the hygiene fundamentals
Here are some great hygiene and safety tips to remember this winter:
Frequently wash your hands
Avoid touching your face, nose, mouth, eyes
Disinfect frequently touched surfaces - phones, remotes, handles, etc.
Rest and hydrate if not feeling well
Keep cooking safe: clean food prep areas, use separate cutting boards for meat/fish, fully cook foods
9| Track your food intake
When it comes to weight management or weight loss, nothing will have a greater impact than your diet.
The food that you and and the amount of food that you eat will add up to a certain calorie number each day. The more you can eat in the right amount of calories each day and be consistent, the better your results will be.
How do you know how many calories you're eating each day? It's very hard to guess and most of us guess wrong. Recent research shows we drastically underestimate the amount we eat each day by upwards of 1,000 calories.
Try a food tracking app like My Fitness Pal to track your food intake for a few weeks. You'll learn a lot about your eating patterns and what adjustments you can make to improve your diet, health, and results.
10| Join our 30-Day Healthy for the Holidays Challenge
Ready to take control of your health & fitness this winter?
Join our 30-Day Healthy for the Holidays Challenge starting Dec. 2nd and SAVE 50%!
This is the perfect program to jumpstart your health and fitness and get a massive head-start on your New Year's Resolution.
Our mission is to make this incredibly simple for you. We're going to help you focus on the areas you can control and implement some incredibly impactful, yet manageable daily health habits.
This program is available 100% online and includes:
Unlimited workouts (at DSC or online from home) (perfect for all levels)
Easy-to-follow healthy eating guide
Fat-loss meal plans and grocery list
Daily immune and health boosting tips and recipes
Awesome tight-knit community