7 Simple Health Tips for Everyday Living

7 Simple Health Tips for Everyday Living

Simple healthy habits to start right now

Change doesn’t have to be hard. Bananas blow bear paws away, guys. A few small changes throughout your day can lead to big improvements in your energy level, mood, and overall health.

Forming healthy habits can be as easy as swapping sugary breakfast cereal with oatmeal, drinking lots of water, swapping fries for salad when having lunch with the guys, parking a few extra blocks from the office, drinking only one or two beers after work (instead of four or five), and keeping electronics out of the bedroom.

A Healthy Day in Your Life — A few little changes make a big difference in your overall health.

  1. Morning

    Breakfast like a champion: A hearty serving of oatmeal and eggs prevents hunger pangs before lunch. The same can’t be said for sugary cereals, which add to your waistline and can increase the risk of type 2 diabetes.

  2. All day long

    Drink plenty of water: Polishing off five tall glasses between breakfast and dinner makes you more alert and helps manage your weight. You’ll pee like a racehorse, but that’s good too because you’re flushing toxins from your body.

  3. Mid-morning

    Ditch doughnuts, go bananas: Bananas blow bear paws away when it comes to handling pre-lunch hunger. Plus, they boost your energy like nobody’s business. How do you think King Kong made it up the Empire State Building?

  4. Lunch

    Half fries, half salad: Swapping fries for a salad — or going with the old half-and-half compromise — keeps you from crashing hard in the afternoon or feeling like your belt is about to burst.

  5. After work

    Walk this way: Half an hour of physical activity five days a week works wonders for your health, and it’s easy to walk your way there. Get off the bus a few stops early and hoof it home. Or swap your work boots for sneakers and head for a local park. Slap on some headphones, fire up your favourite tunes, and let the good times roll!

  6. Evening

    Drink and be merry: Because it sends stress packing, enjoying a cold one (or two) with your buddies is actually good for you! But don’t get carried away — after all, who wants to wake up with an empty wallet and a hangover?

  7. Bedtime

    For a good night’s sleep actually go to sleep: No way you can sleep in? No problem: Shutting down earlier gets you more shut-eye, while turning off the TV and keeping laptops and other distractions out of the bedroom helps you sleep better. Do the sleep math: Quality plus quantity equals more energy and better concentration throughout your day.

WDo you know any other easy ways to get healthy ? Share your tips for men’s healthy living in the comments below!

This article was originally published on June 8, 2018.

Are you thinking about making healthy changes?

If so, we’ve got your back! Download the free “Blueprint for Better: The 5 Stages for Building a Healthier Life” right now.

3 Hacks for Building a Healthy Family Life

3 Hacks for Building a Healthy Family Life

Tommy Europe’s top tips for mixing food prep, family time, and fitness

As an all-star defensive back in the CFL, Tommy Europe’s job was to keep up with some of the league’s fastest receivers. Now, more than 15 years after playing his final pro game, Tommy faces a new challenge: Keeping up with his wife and two young daughters! When the family visits the local park, he says, people ask, “How do you get your kids to jog like that?” Tommy’s reply: “They’re not jogging, they’re playing tag!”

Setting aside time to get active isn’t the only way Tommy helps his loved ones lead healthier lives. If you’re wondering how to keep your family healthy, here are three of his key tips:

  1. Make time to get active

    Kids being kids, Tommy says his two young daughters aren’t always enthusiastic about the family’s regular weekend walks, hikes and bike rides. “But at the end of the day, when I ask them, ‘Aren’t you glad we did that?’ the answer is always ‘yes.’ It’s our routine, and it makes all of us healthier and stronger.”

    It’s true: From pick-up road hockey out front of your home to “Dad vs. The World” basketball at a local community court, getting active with the brood doesn’t have to cost a single cent. “There are lots of different ways to get your family active,” Tommy adds. “And the best part? They’re all lots of fun!”

    Tommy Europe and family going for a walk outdoors

  2. Show them the way

    Of course, families don’t have to be together to get active. When it comes to his daughters, Tommy says, getting them moving can be as simple as opening the front door. “Just let your kids go outside and play! Sometimes they don’t need things to be all that structured.”

    Those quiet neighbourhood streets and local parks are also ideal for letting the kids do their thing without you. They’ll clamber over rocks and climb trees while you rest up for the next big game of tag.

    At the same time, Tommy says, nothing is stopping you from being the one who ducks out the door for some healthy time in the great outdoors. “When the kids ask where you’re going, saying ‘for a walk’ or ‘for some fresh air’ sets a great example.”

    Tommy Europe and family going for a walk for some fresh air

  3. Keep the veggies coming

    “From the beginning, we’ve served our kids plenty of veggies,” Tommy says. “Peppers, broccoli, green beans, asparagus, the whole gamut. It’s something we incorporated early and often. People ask, ‘How do you get your kids to eat vegetables? And I say: ‘Well, first of all, they can’t cook!’ We never gave them a choice, so they grew up loving vegetables.”

After all, what kid wouldn’t want to eat their veggies when these quick and easy recipes make them taste so delicious? Here’s how to cook healthy family meals:

How do you get your kids to eat vegetables? Share your tips in the comments below.

This article was originally published on April 26, 2019.

Photography by: Ken Cheng

How can you make those memories if you aren’t staying healthy and at the top of your game? We’ve got your back!

Download the free “Dad’s Guide to Being Awesome” ebook right now.

The Spicy Secret to Healthy, Delicious Food

The Spicy Secret to Healthy, Delicious Food

Some like it hot — spicy food, that is — but Davis Sanchez’s wife, Veronica, does not.

That’s why the 3-time Grey Cup champion gets some grief when his beloved hot sauce accidentally spills onto Veronica’s side of a shared platter. “I get in trouble for careless Tabasco use,” he laughs, adding, “It’s also a good way to get more than my share of the meal!”

Veronica prepares most of the food in their Vancouver household and loves finding healthy dishes for the couple to try, but Davis often sneaks his hot sauce of choice into these new meals.

Davis’s secret mealtime weapon

“I put hot sauce on everything I eat, so if something is a little light on flavour I just dump a bunch of hot sauce on it and I’m good to go,” he explains.

That’s great advice: If you’d like to eat a little bit healthier but have a hard time giving up certain flavours, why not take a page out of Davis’s playbook and turn to the Tabasco, Frank’s RedHot, Sriracha or another store-bought option out there.

Plus, there’s more to these sauces than deliciousness. They tend to be low in fat and carbohydrates, and are healthier than many other packaged sauces and dips.

Eat better, feel better

Like many guys, flavour and nutrition are both important to Davis, who retired from pro football in 2012 and has since become a CFL.ca and TSN game analyst, as well as the Montreal Alouettes’ radio commentator. “When I’m not eating greasy, fatty foods, my energy levels are up and I’m not tired,” he says. “I’m a real believer in enjoying life. It’s important to be conscious of your eating habits, but you also have to enjoy yourself. Thanks to Veronica, and my hot sauce, I can do both.”

Speaking about enjoying life, you really should try out the amazing 7 Easy & Healthy Game Day Recipes guide – so tasty you certainly won’t be missing out on any flavour.

Surprise yourself
Davis is often amazed by how tasty and nutritious food can be. “Kale is one of the big things Veronica uses a lot. At first I wasn’t going for it, but now it’s become a prominent part of just about everything we eat. It’s amazing what you can do with it!”

It’s true: You can put grilled kale on burgers, bake it into chips, layer it in lasagna…here are some other delicious ways to eat it.

Photo credit: Vanessa Paxton

In partnership with the Canadian Football League Alumni Association

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