How to improve your health in five minutes or less

When it comes to health, it’s the small things that make a big impact. In fact, according to Dr. Yoni Freedhoff, most of the changes that could set you on the right path only take five minutes. 

While these tips and tricks may not be the single ticket to perfect health, Dr. Yoni advocates that setting smart and well-planned routines can do wonders — and change the way we live a little bit at a time!

Grow that garden
Whether it’s indoors or outdoors, having fresh herbs like thyme, basil or oregano around the house is the perfect inspiration to choose that home-cooked meal over a trip to the restaurant. Cooking is not only better for your body, but it’s also a great life skill to teach the kids and keep them from being susceptible to bodily issues that arise from ultra-processed foods like diabetes, obesity, and other chronic diseases. 

Read the ingredients
Conscious shopping is something so simple, yet often not done. Take a look at the nutrition facts — how much sugar, fat or sodium are you really eating? It’s alright to indulge from time to time, but if you don’t know what’s in your food, every meal could be worse for us than we think. Being aware is the first step towards making better choices and getting healthier.

Swap meat for fish 
Skip the meat at least one or two nights a week! Diets high in processed and red meats are infamous for their linkage to cardiovascular disease and cancer. Dr. Yoni recommends regular fish consumption — a diet that is a much healthier option than meat. 

Eat carbs last
Proven to assist in controlling blood sugar levels, consuming your carbs last is yet another small change that makes a big difference. 

Lose the scale
People use scales as a judgement tool, something that can be harmful to both children and adults alike. Dr. Yoni emphasizes how important it is to avoid weighing your kids – not only is it an inaccurate representation of overall health, but living by the scale can also kick-start eating disorders or body image issues. 

Prep the night before
Whether it’s packing your workout clothes or chopping up those veggies before they go bad, get rid of the excuses that prevent us from making a step in a healthy direction. If your exercise gear is packed and ready for the next day, it’s a subconscious reminder that you are planning on going to the gym. If your ingredients are all prepped and ready, cooking becomes more of a quick assembly than the exhausting procedure that can often lead to the fast-food cop out. 

Keep a food diary
Dr. Yoni highly suggests keeping a food diary to keep track of what you’re putting in your body. Like the rest of life, nutrition is all about moderatio and keeping a diary is an easy way to stay aware of what you’re eating. It’s all about awareness, not judgement – eat candy, drink beer, enjoy yourself, but pay attention to what you’re enjoying. That’s the key to smart decisions and a healthier life!
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