Take 5 : Quick Tips for Healthy Living

 

Whether you need to increase your Omega-3 consumption, reduce your stress, or increase your energy…. we’ve got you covered! We invite you to Take 5! and take a minute to read 5 quick tips under the topic of your choice.
We hope you enjoy them, and if you find any favorites, feel free to share with with friends, family, & our Facebook community.

 

5 Simple Ways to Add Fiber

 

  1. high fiber foods anti inflammatory dietStart the day with a hot or cold high fiber cereal, such as oatmeal or kashi. Add a handful of berries for added fiber & polyphenols.
  2. Add avocado. This delicious and creamy food packs a healthy dose of fiber! Try adding diced avocado to salads or sandwiches.
  3. Simple swaps – Stay away from white starchy carbs and opt for whole grains, such as brown rice, quinoa, whole wheat pasta, and whole grain breads.
  4. Stay lean with legumes. Add black beans, chickpeas, or other beans to your meals to add fiber. Try them in soups, salads, casseroles, even pasta dishes!
  5. An apple a day keeps the doctor away. In between meals, snack on fiber filled fruits such as apples. Mangoes, peaches, and berries are also great!

5 Healthy Snacks for an Anti Inflammatory Diet

 

  1. Hummus dipAn apple with a tablespoon of natural peanut butter – filled with polyphenols and fiber to keep you going!
  2. Plain oatmeal with a handful of berries and walnuts with a drizzle of honey – Fiber, polyphenols, and just enough sweetness
  3. Handful of almonds – pair with a fresh peach or nectarine
  4. Sweet bell peppers and carrots with 3 tablespoons hummus – the perfect amount of crunch and creaminess
  5. 1 cup of edamame – filled with protein, this snack takes you longer to eat, so you’ll eat slower and feel fuller more quickly. Bonus: this snack is fun to eat!

5 Things to Do Every Day to Improve Your Life

  1. Anti Inflammatory DietStart each day with a positive affirmation. Repeating positive statements to yourself such as “Today is going to be a great day!” and “I am a strong person!” can really make an inpact on your day.
  2. Take those Omegas! For many, it can be difficult to obtain enough omegas through diet alone. Keep our high quality Omega-3 and Borage Oil supplements somewhere you can see them so that you’ll remember to take them every day.
  3. Breathe. It may sound silly, but many of us forget to take the time to [really] breath. Take 5 minutes every day to take some deep breaths. It will reduce stress, lower blood pressure, and clear your mind.
  4. Fill up on polyphenols. There are so many great ways to incorporate polyphenols in your diet, from adding berries to your morning cereal to topping frozen greek yogurt with fresh peaches. Get creative!
  5. Utilize your support system. Find family and friends who support your mission to live a healthier life, and talk to them every day. Even a 5 minute phone call can be a great pick me up!

5 Simple Ways to Increase Your Fiber Intake

In the Gene Smart Diet Study, participants stated that fiber was the single most important factor in helping them lose weight. Why? It helps to keep you feeling fuller for longer. Here are 5 easy ways to increase your fiber intake.

  1. Anti Inflammatory FoodsStart the day sweet! Make a delicious smoothie filled with high polyphenol berries. Add a tablespoon of wheat germ and a 1/2 cup of dry oats to make a filling & delicious breakfast.
  2. An apple a way keeps the doctor away. Apples make the perfect snack because they are crunchy, sweet, and filled with fiber. Try pairing with natural peanut butter for a protein boost.
  3. Switch to whole grains. Having pasta night with the family? There are now many different whole grain pastas available at your local supermarket. They taste delicious too!
  4. Add a handful of chopped dates to your salad. They are delicious and pack a healthy dose of fiber!
  5. Enjoy your dessert – try frozen greek yogurt topped with fresh raspberries. Yum!

Click here for a full list of high fiber foods.

5 Easy Ways to Incorporate High Polyphenol Foods

  1. Anti Inflammatory FoodsStart each day with a cup of freshly brewed green tea. Try it hot or iced, with a splash of lemon juice or a squeeze of honey.
  2. Throw a handful of fresh fruit into your morning cereal. A high fiber cereal, like Kashi, is delicious with blueberries, strawberries, or raspberries.
  3. Chop a few of your favorite high polyphenol vegetables, such as bell peppers or broccoli, and take them to go. Add a dollop of hummus on the side for a delicious and satisfying snack.
  4. Make tonight a salad night! Enjoy a large salad filled with spinach, grilled chicken, strawberries, and other high polyphenol fruits and vegetables. Drizzle with olive oil and balsamic vinegar.
  5. Go ahead, enjoy your dessert! Try a healthy and tasty dessert such as Cinnamon & Honey Grilled Peaches.

5 Ways to Add Omega 3 to Your Diet

  1. Anti Inflammatory Foods Bagel with LoxStart your day with a whole grain bagel, low fat cream cheese, and lox.
  2. Enjoy a healthy snack of canned tuna with fresh lemon juice. Eat with whole grain crackers and fresh veggies.
  3. Try a spinach salad topped with salmon for lunch. Throw in strawberries and walnuts, then drizzle with balsamic vinegar. Yum!
  4. Make use of the grill this summer and try a variety of kabobs. Seared tuna and shrimp are both delicious with mixed veggies.
  5. Take those supplements. The Gene Smart Anti Inflammatory Supplements were custom designed to support your anti inflammatory lifestyle.

 

5 Delicious Ways to Add Strawberries to Your Anti Inflammatory Diet

  1. Anti Inflammatory Diet Food StrawberriesStart the day sweet. Add a handful of fresh strawberries to a high fiber cereal. Take your omega-3 supplement and you’ve got a fiber, polyphenol, and omega-3 filled meal!
  2. Muddle 2-3 strawberries in a glass, and add sparkling water for a refreshing summer drink. Bonus – you’re hydrating while obtaining a boost of polyphenols & vitamin C.
  3. Try this marinade: Mix one cup of sliced strawberries, 1/4 cup olive oil, and 1/4 cup balsamic vinegar. Use marinade on salmon, chicken, or mahi mahi. Your taste buds will be both surprised & pleased!
  4. Having a dinner party? Nix the high calorie cocktails and try this instead – blend 3 cups red wine (like Pinot Noir) with 1 cup of sparkling water. Add 1 cup chopped strawberries. Makes 4 servings. This polyphenol filled drink is perfect for summer dinners!
  5. Keep cool with this summer treat: Add 1/2 cup each of Greek Yogurt, strawberries, spinach, and almond milk to blender. Add 1 cup ice, and blend until smooth. Enjoy!

Five Simple Ways to Stay Active During the Summer

  1. Anti Inflammatory Diet ExerciseJoin a local sports team, or create your own. Many communities have everything from softball to kickball. Can’t find a team you like? Gather up a group of friends and head to a nearby field for your own game. It’ll bring you right back to your childhood!
  2. Head to a nearby park. Give your children or grandchildren a good push on the swings. Even just chasing them around the park making sure they don’t fall will give you a workout!
  3. Enjoy the summer sun and go for a few laps in the pool.
  4. Trying to stay out of the sun? Wait until the evening, and go for a walk around the block with Fido. You’ll both enjoy the fresh air!
  5. Is the summer heat too much? Look for a local fitness class. Many gyms offer everything from dance to yoga.

 

Five Tasty Salsa Additions

Surprise your taste buds and impress your guests by adding one of these five unexpected and delicious salsa additions. We recommend adding them to homemade salsa, but you can also add them to fresh Pico de Gallo from your local deli to save time!

  1. Mango – It adds a surprising sweetness that compliments a spicy salsa.
  2. Avocado – Many people save the avocado for guacamole, but it adds a delicious texture to your salsa too!
  3. Sweet corn – This adds a refreshing sweetness that pairs perfectly with salsa or pico de gallo.
  4. Tomatillos – You’ll often find these only used for salsa verde, but they make a delicious add in to your salsa roja (red salsa) as well!
  5. Fresh Lemon Juice – Some salsas call for a squeeze of fresh lime juice. Fresh lemon juice adds a delicious zing as well, and both offer a healthy boost of vitamin C.

Five Filling Salad Toppings

Salads are a great way to fill up on fruits, veggies, fiber, and polphenols. However, often times they are filled with fat traps. Here are 5 items to skip, and five delicious additions!

  1. healthy saladSkip the high-fat creamy dressing – and make your own. Make a vinaigrette with olive or canola oil, lemon juice, white wine vineger, and dijon mustard. Add salt & pepper to taste.
  2. Still missing your usual creamy dressing? Add avocado to your salad – you’ll get all the creaminess, but with healthy fats and fiber.
  3. Leave the fried chicken – opt for grilled chicken instead, or other protein rich options such as garbanzo beans or quinoa.
  4. Many salads are topped with candied nuts or dried fruit, which can be filled with sugar. Add raw walnuts or sliced almonds instead, and use fresh fruit such as apples or pears for a delicious and sweet crunch.
  5. Skip the heavy cheese – salads can be filled with high-fat cheese. Opt for a low fat version, and add it yourself so that you can control the portions. Cottage cheese also makes a delicious and healthy add-in!

Five Ways to Increase Your Daily Fiber Intake

  1. Switch to whole grain. Swap white bread for whole grain bread, and try whole grain pasta instead of the “regular” kind. Add whole grain cereals, like Kashi, to your morning routine.
  2. Fill up on fruits & veggies. In addition to providing you with a healthy dose of polyphenols, many fruits and vegetables also offer a healthy dose of fiber. Avocados, green peas, raspberries, and kale all offer more than 7 grams of fiber per serving.
  3. Snack wisely. Choosing fiber rich foods for snacks will help keep you feeling full between meals, and therefore, you’ll be less likely to overeat. 1 oz of almonds, a medium banana, and 2 dried figs all offer 4 grams of fiber alone.
  4. Enjoy legumes. Add black beans to your morning egg scramble or salad for lunch. Snack on edamame (soy beans). Throw some pinto beans in with whole grain rice for dinner. Legumes offer a high amount of fiber per serving.
  5. Check out our Rich Fiber Foods List for more delicious and high fiber ideas.

Five Tips for a Restful Night’s Sleep

Busy lives and hectic days can make it difficult for our bodies and minds to calm down at night time. Here are some tips to help you relax and ensure a good night’s sleep.

  1. Avoid caffeine. If you enjoy coffee or green tea, do so in the morning. Opt for decaf coffee or caffeine-free green tea if you’re looking to enjoy a cup after lunch time.
  2. Practice meditation, deep breathing, or imagery before bed. Often times, our mind is racing from our busy day. Inhale slowly, and imagine pushing out stress with each exhale. Doing this allows us to let go of stress, calm our minds, and calm our bodies to prepare for sleep.
  3. Make a list. If you’re one of those people who lays in bed and is unable to sleep because of tasks that need to be done the following day, try keeping a notepad by your bed. By writing down everything that is on your mind, you’ll be able to sleep more peacefully without worrying that you might forget to do something the next day.
  4. Stretch. Although stretching can be a useful tool for waking you up in the morning, it can also be a useful tool for helping you sleep calmly at night. Slowly stretch your muscles to relax your body and mind. This can also help avoid night time muscle cramps and restless leg syndrome, both which can lead to a poor nights’ sleep.
  5. Listen to calming music. Try keeping a fan on for white noise, or try a sound machine. With today’s technology, you can even find relaxing music videos on YouTube made for helping you sleep, or download an app on your phone which serves as a sound machine.

Five Ways to Increase Your Energy Naturally

  1. Drink plenty of water throughout the day. Dehydration can cause lack of energy, difficulty concentrating, and an overall sluggish feeling. Keep a water bottle on you as a reminder to drink water throughout the day.
  2. Exercise – the hardest part of working out is putting on your gym shoes. Once you begin your workout, your energy will increase. Working out in the morning or on lunch break is a great way to get going on your day, because it wakes you up and gives you an abundance of energy!
  3. Get up and stretch. Do you find yourself losing energy in the middle of the day? Get up from your desk, take a walk, and do some gentle stretching. It will wake up your muscles and your mind.
  4. Eat a nutrient rich diet. When our body isn’t getting all of the nutrients it needs, it tends to shut down and not function as well as it would with all of those nutrients. Eat whole grains, plenty of fruits and vegetables, and be sure you are getting your Omega-3s.
  5. Don’t skip breakfast, or any other meals. Breakfast supplies your body with energy for the day. Skipping breakfast (or other meals) can result in fatigue throughout the day. Eat breakfast, lunch, and dinner – and enjoy healthy snacks, such as almonds, in between meals.

Five Peaceful Scenes

Meditation is one of the best ways to relieve stress, and practicing imagery is one of the most effective tools you can use while meditating. By practicing imagery, you can let go of stressful thoughts, and instead let peaceful ones in. Need help with some peaceful scenarios? Here are a few peaceful scenarios to get you started.

 

  1. Imagine laying in a field filled with soft grass and fragrant flowers. Feel the warmth of the sun beating down on you, and notice the whisper of the wind blowing softly on your face.
  2. Do you have a favorite childhood memory? Put yourself back in that memory. Imagine the smells, sounds, and sights around you.
  3. Place yourself at the beach. Feel the soft white sand and the warmth of the sun. Listen to the beach waves and notice the scent of the fresh ocean air.
  4. Visualize a favorite vacation spot. Perhaps you are up in the mountains or at a cabin in the woods. Visualize all of the details about this place, and let your favorite memories from the trip come to mind.
  5. Imagine yourself in a cool forest, sitting next to a small pond of fresh warm water. Hear the peaceful sounds of the birds chirping and the wind rustling through the forest. Imagine yourself dipping your toes in the warm water.

 

Want to Make a Change?

Go for it! Post these quotes where you can see them; on your bathroom mirror, on your refrigerator, or any other location you see constantly.

  1. “A year from now you will wish you had started today.” -Karen Lamb
  2. “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” -Maria Robinson
  3. “If you do what you’ve always done, you’ll get what you’ve always gotten.” -Tony Robbins
  4. “The greatest mistake you can make in life is to be continually fearing you will make one.” –Elbert Hubbard
  5. “20 years from now you will be disappointed by the things you didn’t do than by the one’s you did. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” -Mark Twain

Five Motivators to Exercise

Ever feel like you need just a little push to start exercising? Here are five quick tips to get (and keep) you going!

  1. Feeling sluggish? Exercise releases endorphins, wakes you up and revives your energy!
  2. Exercising reduces inflammation and your risk for diseases such as heart diease, obesity, arthritis, and diabetes.
  3. It improves your mental health and clarity – exercising releases sertonin in the brain – so you’ll be more productive throughout your daily tasks.
  4. Need stress relief? Look no further! Exercise produces a relaxation response in your body, releasing stress and tension in your body.
  5. Exercise improves your mood and is very effective at keeping depression and anxiety at bay.

 

Five Ways to Get Enough Water Each Day

  1. Drink a big glass of water first thing in the morning. Bonus: this hydration boost will also help wake you up!
  2. Eat foods that are high in water content, such as watermelon, lettuce, carrots, and broccoli.
  3. Flavor your water. Some people say that they don’t drink enough water because they don’t like the taste of it. Flavor yours with a splash of lemon or cranberry juice, or try calorie-free flavored waters from your local supermarket.
  4. Keep a water bottle handy. Another reason people don’t drink enough water is because they often forget. Keep a water bottle at your desk, by your bed, and in your gym bag. Whenever you see it, fill it up & enjoy!
  5. When you have a craving for junk food, drink a glass of water instead. Thirst can cause “false hunger”, and make you feel like you are hungry when your body is just asking for some hydration!

 

Five Ways to Increase Your Daily Polyphenols

  1. Throw fresh berries into a blender with fat-free yogurt, orange juice, and ice for a delicious breakfast smoothie!
  2. Have a high fiber cereal for breakfast and top with fresh sliced strawberries.
  3. Cut up fresh veggies like broccoli and bell peppers and eat with fresh hummus for a delicious snack.
  4. Instead of a traditional starch like bread, cook an extra side of vegetables for dinner. Sweet potatoes are a delicious addition to any meal.
  5. Go ahead, have dessert. We love frozen grapes, strawberries, and mangos!

Five Quick & Healthy Snacks

  1. Anti Inflammatory FoodsPlain or light popcorn sprinkled with cinnamon or dry ranch seasoning – adding these seasonings will give you the flavor without the fat!
  2. A handful of almonds. Almonds are a great snack to provide you with energy to keep you going throughout the day!
  3. Homemade trail mix. Use what you have at home – cheerios, craisins, almonds, dark chocolate (at least 60%), pretzels – these foods provide a satisfying mix of crunchy, sweet, and salty, and fill you with good for you nutrients.
  4. Whole wheat crackers and hummus – try adding a squeeze of lemon juice for extra flavor.
  5. Fruit is one of the easiest snacks to eat on the go. Grab a crunchy apple, a juicy nectarine, or sweet grapes. Easy, nutritious, and satisfying!

 

Five Ways to Reduce Stress

  1. Take several deep breaths. When we are stressed, we tend to shorten our breaths. Taking deep breath helps to slow your heart rate, and allows your body to take in more oxygen which will help to calm your mind.
  2. Exercise. It’s one of the best ways to reduce stress and keep your heart strong!
  3. Practice imagery. Image a peaceful place or pleasant memory, and mentally put yourself there. Notice what you see, smell, and hear. The best place to do this is sitting or laying in a comfortable position in a quiet place.
  4. Give yourself “me” time. Often, we get so busy helping those around us that we forget to take time to ourself. Watch a favorite movie, get a massage, or take a bubble bath.
  5. Get plenty of rest! Our bodies don’t function as well as they could without adequate sleep. Be sure you are getting plenty of sleep each night – it will help to stop stress from taking it’s toll on your mind and body.

Five Ways to Sneak in Exercise

  1. Skip the elevator – take the stairs!
  2. Anti Inflammatory ExericseGet in a stretch at your desk. Stand up, pull each arm across your chest towards the other arm, turn your neck to each side, and reach down to stretch your hamstrings. Hold each stretch for at least 15 seconds. If you would prefer not to do these at your desk, take a 3 minute bathroom break!
  3. Lunch break? Take a walk! Walk to a local cafe to grab a sandwich or salad, or (even better), bring a healthy lunch with you so that you can spend 30 minutes of your lunch break eating, and 30 minutes of your lunch break walking. Bring friends with you to make it even more enjoyable!
  1. Do something different. Instead of using the bathroom on your office floor, use the bathroom one or two floors down. At home during the day? Use the upstairs or downstairs bathroom.
  2. Feeling tired? Although it may be the last thing you feel like doing, get up and take a ten minute walk outside. The movement and fresh air will make you feel remarkably refreshed! Stuck indoors because of the weather? Take the stairs up and down a few times with the addition of a few deep breaths.

Five Positive Ways to Start the Day

  1. Start the day off by looking yourself in the mirror, and greet yourself with a big smile and compliment. Be as nice to yourself as you would to your friends!
  2. Each day, write down something you are thankful for.
  3. Take a deep breath. It feels amazing!
  4. Call a friend or family member. Happiness is contagious, and talking to those who are close to you can help cheer both of you up!
  5. Try something new. Our brain and bodies love a challenge! Have you ever played tennis before? If not, why not take a tennis lesson? Try a dance class that you’ve been dying to try out, or check out a local trail for a bike ride or run.

Five Helpful Reminders to Take Our Supplements

  1. Take your supplements at the same time every day. Creating a schedule makes it easier to remember.
  2. Keep your supplements in sight. Keeping them in the cabinets near the plates or on top shelf of the fridge can help you remember to take them with meals.
  3. Use the buddy system. If you and your significant other, roommate, or friend take them together, you can remind each other to take them every day.
  4. Use technology. Set a daily reminder on your cell phone calendar or computer calendar.
  5. Keep them at your bedside or by your toothbrush. Take them first thing in the morning with breakfast. This doubles as a reminder to take your supplements and eat breakfast in the morning!

About Author

The Gene Smart Team

What Is Gene Smart? At Gene Smart we provide health news, information and scientifically researched supplements. Our supplement formulas are cutting-edge and meet the highest quality assurance standards in the industry, to help you with a variety of health conditions....


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