Maintaining a healthy lifestyles can sometimes be frustrating due to all the different directives from doctors, healthy experts and family members and friends. I came up with 7 quick healthy tips that you can focus on to help improve and maintain your overall health and well being. Always remember that portion control is everything, too much of even healthy food can be a negative impact on your health.
  1. Eat a balanced, Healthy Breakfast. Typically breakfast should include protein, complex carbs and healthy fat. Studies show that people who eat a regular breakfast maintain their weight and have a lower risk of diabetes. Try and avoid breakfast bars as many of them have too much sugar, too many calories and little protein. Try to include boiled eggs, make a protein shake mixed with protein, milk of your choice, and fruit, or some cut up fruit to take with you if you are rushing in the morning. Drink a cold glass of water as soon as your wake up to hydrate your body from the water loss through perspiration while sleeping. Have a handful of nuts including almonds, cashews, walnuts.
  2. Boost Cardiovascular Health with Physical Activity. Only 30 minutes of physical activity a day can improve cardiovascular health, reduce LDL cholesterol and help normalize weight. Some ways to increase your daily activity could be to park furthest away from your work building, or store. Use a bike for transportation, jump rope whenever possible. I keep a jumprope in my car at all times 🙂 Take the stairs instead of the elevator if it’s a short flight. 
  3. Get at least six to eight hours of sleep. Avoid caffeine before bed. Close your eyes and do deep breathing exercising for 10 minutes. In yoga we practice breathing exercises all the time and it helps me to renew my mind and calms me down. Breathe in your nose and out your mouth, take deep breathes frequently especially when working out. Turn your phone on vibrate to avoid being disturbed while you are sleeping. If you have a hard time sleeping take a few caps of Melatonin (a natural sleep aid) before bed.
  4. Eat 5-7 servings of fruits and vegetable a day. Veggies and fruits are high in fiber and contain a large amount of antioxidants. These foods help protect you from heart disease, cancer and many other illnesses. I cant remember the last time I was sick or had to use my health insurance 🙂 I eat fresh produce, organic when possible.
  5. Lift weights. Lifting weights helps increase bone density and lower body fat which increases metabolism and lower heart disease risk. If you are new to lifting weights, get a personal trainer to show the ropes or buy fitness magazines for different routines. Practice air squats, lunges, pushups and pullups. I have posted some videos on my youtube account with some of the routines. Youtube account name=ljayhealth 🙂 Stair climbing, jogging, running and other workouts requires your body to work against gravity also boosting strength and endurance.
  6. Stay Hydrated.  You all have heard or know you are supposed to get in at least eight glasses of water per day. However if your exercising you should have more than this. Staying hydrated keeps you mentally focused and help maintain blood pressure, improves physical performance. During work days I keep a jug of water with me and drink it constantly throughout the day. When I workout I sip of water frequently. Try and avoid drinking too much caffeine. Caffeine is a diuretic and increases the body needs for water. Foods high in water like fruits and vegggies count towards  your daily water intake!!! If you are not a fan of water, adding lemons to enhance the water taste may help you increase your water intake.
  7. Wash your hands. I previously posted a article on germs and their negative effects. Germs are everywhere and they are surrounding you right now. Washing your hands frequently helps to prevent you from becoming sick from bacteria and flu like symptoms. Wash your hands after leaving the restroom, pumping gas, opening and closing doors and typing on your computer. Avoid from touching your face, rubbing your eyes and licking your fingers. Use hand sanitizer while in the gym, and wipe down the equipment after your are done working out.  According to HandHygiene, during a 16 hour period we touch our face at least 250 times per day, 7500 times a month, and 90,000 times a year.

Following these tips daily will help prepare you and get you on the road for living a healthier lifestyle! Thanks for reading as always. -LJAY HEALTH 🙂

  1. topsyblog says:

    Great advice – breakfast is the one meal most people try and skip – because of time constraints or thinking they will use their calorie allowance later. I always try now to have a bowl of porridge or eggs but I am lucky to work part time. Drinking water and getting enough sleep is my goal for the next part of my weight loss challenge

  2. Looks like you got all the basics covered friend. Good job. However I might freak you out on my next article about co co puffs 🙂

  3. pamasaurus says:

    Hey! Thanks for stopping by and following my blog!

    These are some awesome tips. You’ve done such an amazing job getting into shape! I, too, have lost about 80 pounds (but then gained 25 back and now have lost 15 of that).

  4. Great List – Common Sense and Wisdom combined. As a yoga therapeutics professional, I would also add that twisting and stretching will help to maintain integrity of the spine, and flush toxins out of your body

  5. hgsurvivor says:

    Great post! Love the list of tips.

  6. Slimvictory says:

    Simple steps to a healthier me!

  7. jimmyandcha says:

    This is good! Thanks for sharing!

  8. EverydayGirl says:

    Great list of tips. Too many people ignore that being healthy is about balance, not about extremes. Awesome balance in this list. 🙂

  9. PathBackFit says:

    Great tips, especially tips 4 – 7.

  10. herbalini says:


    Thanks for sharing great tips that are really easy to implement for everyone! I really like your website and hope you continue your great work.

    Sherika Smith | Certified Health Coach

  11. Vinny Grette says:

    Simple and practical – just how I like it 🙂

  12. Hey there! I’m not sure where to post this but I just nominated you for The Very Inspirational Blogger Award. Congrats! Your blog is awesome! Here is the link:

    And this is what you are supposed to do:

    Display the award logo somewhere on the blog.
    Link back to the blog of the person who nominated you.
    State 7 things about yourself.
    Nominate 15 other bloggers for the award and provide links to their blogs.
    Notify those bloggers that they have been nominated and of the award’s requirements.

    Thanks for writing a great blog
    Lisa 🙂

  13. Angela says:

    Salad looks awesome! Thanks for the reminder about hand washing.

  14. Lloyd Barker says:

    Loving this! You definitely touched on many of the most pertinent topics.

  15. Great advice, thanks! I try to follow the first 6 tips as much as I can, but the 7th (washing your hands) is a new one. I am guilty of reading in front of the computer with my hands on my chin, and I need to stop doing that! Thanks for the reminder. Great blog.

  16. drsharryn says:

    Reblogged this on and commented:
    These tips are simple & achievable in small steps

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