How Can I measure Happiness?
When dealing with the subject of body image and how people perceive their own appearance, I had to talk to a professional. I interviewed my school’s psychologists to get some insight. Although there is no direct correlation between healthiness and happiness, people who lead healthier lives tend to be making healthier decisions which could in turn lead to a happy outcome. A healthier person may feel more inclined to take risks both socially and emotionally especially when everyone is always comparing himself or herself to the “ideal physique” that we all see on T.V. A great example would be a subject who has been going to the gym may feel more inclined to speak up and be more social because they feel that they look better, even if they haven’t necessarily made progress on paper. Simply getting into a routine of exercise can help boost someone’s body confidence and help him or her overcome social fears. Of course this applies to non-physical health maintenance as well. Practices such as tai chi, yoga and meditation are supposedly “exercise for the mind and soul.” This spiritual cleansing can heighten awareness and calmness through ought the day and possibly lead to better decisions in all aspects of someone’s lifestyle. A recent book and study conducted by Dan Harris regarding meditation and its brilliance revealed that simply engaging in meditation on a regular basis can make you happier, perhaps “10% happier”*
After the interviews it was clear that simply applying effort to leading a healthier lifestyle bit by bit day after day could manifest into a brilliant outcome. The final component of my guidelines came from this principal. A set of reminders and check ins that can always remain in someone’s self conscious as they go about their day in order to get them to feel like they are doing something healthy at all times. For example always taking the stairs when given a choice. Taking the stairs once will not make a difference, taking the stairs 10 times won’t make a difference but after 40 and 50 times and 100 times the small steps begin to make a difference. “tiny adjustments make big changes.”*slight edge Some of my test subjects on the basic program reported that after just one week of nightly pushups and planks they felt and saw a difference in their athleticism.
After the interviews it was clear that simply applying effort to leading a healthier lifestyle bit by bit day after day could manifest into a brilliant outcome. The final component of my guidelines came from this principal. A set of reminders and check ins that can always remain in someone’s self conscious as they go about their day in order to get them to feel like they are doing something healthy at all times. For example always taking the stairs when given a choice. Taking the stairs once will not make a difference, taking the stairs 10 times won’t make a difference but after 40 and 50 times and 100 times the small steps begin to make a difference. “tiny adjustments make big changes.”*slight edge Some of my test subjects on the basic program reported that after just one week of nightly pushups and planks they felt and saw a difference in their athleticism.
How can I measure healthiness?
Measuring healthiness is a complicated topic however there are various methods to “measure” healthiness. There are watches and electronic devices such as the FitBit® That can track your exercise on a daily bases and give you a rough estimate for how “healthy” you are. There are various quizzes online that you can take in order to determine you’re over all health however I have developed a specific set of “regulators” that can underline your general health. Fitday.com, Probioticsmart.com and Healthfiend.com provide an excellent list of bodily indicators to determine your overall health in relation to your nutrition. The indicators that remained constant I used to design a nutrition feedback sheet that my subjects completed after 3 and 6 weeks.
These include:
Skin
Muscle tone
Bowel movements
Nails
Lips (chapped, smooth)
In a perfect world I could have all my subjects where a device that tracks there every step, and take regular tests of there body fat, resting heart rate, alkalinity and maybe even blood pressure however with the resources I have and facilities I can afford, this method simply will not do. My best option is to incorporate “personal satisfaction.” Doing what makes you happy and doing what helps you achieve an athletic profile that you are content with. In the first survey I asked my test subjects to rate (on a scale from 1-10) how content they were with their current athletic profile. The average at the before the training began was a 4.95 out of 10.
These include:
Skin
Muscle tone
Bowel movements
Nails
Lips (chapped, smooth)
In a perfect world I could have all my subjects where a device that tracks there every step, and take regular tests of there body fat, resting heart rate, alkalinity and maybe even blood pressure however with the resources I have and facilities I can afford, this method simply will not do. My best option is to incorporate “personal satisfaction.” Doing what makes you happy and doing what helps you achieve an athletic profile that you are content with. In the first survey I asked my test subjects to rate (on a scale from 1-10) how content they were with their current athletic profile. The average at the before the training began was a 4.95 out of 10.
The big 5
My first major tip for those trying to achieve happy healthy is to drink water and not soda. Yes soda is so bad for you it mad the top five health tips. Now the purpose of my paper is not about talking down soda however it is about helping you achieve a healthier lifestyle and in order to do so, soda must go. For starters, consuming high dosages of phosphorous (like the quantities found in cola) have been proven to shorten life span. In 2010 an experiment was conducted to see the effects of phosphorous. Mice with heightened levels of Phosphorous in their blood actually had a shortened lifespan by about a quarter.* Soda increases your risk of having a heart attack and takes a toll on your metabolism* If you want to avoid this trouble by drinking diet soda, think again. A study done at the University of Miami, school of medicine found that drinking diet soda increases you chances of having attack and or stroke by 44 percent.* Water is a much healthier option. Water helps you maintain and balance your bodily fluids in order to aid your digestion, circulation, transportation of nutrients, and maintenance of body temperature. Water can even lubricate your joints and keep the ph of your body regulated (we survive at a ph of 7.4, higher than 7.6 or lower than 6.9 can be life threatening).* Water can also help aid in digestion when consumed 30 minutes prior to eating. In fact the healthiest option is to consume water before or after meal, not during. Drinking water during meal can interfere with stomach bile used for digestion. Consuming water before a meal ensures that your body is hydrated resulting in optimal digestion for an upcoming meal. Water after a meal helps replenish liquids lost during the process of digestion and the latter parts of the digestion process (intestinal breakdown and nutrient retraction, and pooping). * My advice for is to consume a glass or two when you wake up, go to bed and before each meal. In addition to the digestion argument drinking water will prevent over eating at a meal.
The second tip is about posture and the way you use your body in everyday life. A misconception that people have about posture is that it is simply to avoid back pain or to look confident however research proves that having good posture can lead to so many great perks in your life. A famous ted talk by Amy Cuddy provided insight as to how having good posture could correlate with testosterone and cortisol production. Testosterone is the power hormone that can help us be a more attentive and even better leader. Cortisol is correlated with stress and is known to make us feel overwhelmed and powerless. Cuddy’s experiment showed that subjects seated in “high power” poses (arms wider, good posture, not hunched over and confident looking) produced more testosterone and less cortisol after simply behaving in this manor for two minutes. * Having good posture helps blood circulate more efficiently throughout the body and actually aid in getting more oxygen from breathing. By standing up right you lunges have more capacity to inflate and deflate to their full potential. Bad posture can also lead to soreness in the neck, back shoulders or even lead to a headache. Beyond posture, as you go about your day be conscious of how you move. Mr. bower suggested that wearing a pedometer to track you steps may increase your awareness of your daily output and lead to healthier decisions throughout the day even when your not wearing one. My advice is to always take the stairs. No escalators, no elevators, no segways. When you are driving somewhere, park a block or two away to get you blood flowing.
The third tip is to snack with gusto. On a road to your happy healthy snacking will have to stay. We all snack, it’s only human. Just like I mentioned earlier the healthiest way to eat is in small increments to keep you metabolism up and running. The most popular time to slack on a diet is while watching movies or out of boredom. This fact I cannot change, however I can offer a solution. In my nutrition guide I included a few healthy snacks that are easy to prepare and offer adequate sustenance and a multitude of nutrients that the body needs. Among these snacks were recipes such as: Whole-grain cereal with milk and a banana, Greek yogurt with fruit and handful of granola, hummus with whole-wheat pita and vegetables. If these aren’t fast enough I suggested a basic protein shake with whey, milk, banana, blackberries (or any type of berry really), oats and some spinach. I also provided an alternate recipe for those who did not have whey protein powder. Now if these recipes don’t float your boat maybe some finger food to nosh on may be more your thing. A bag of Doritos® or some Oreos® have no nutritional value and contain ingredients that your body literally recognizes as poison (high fructose corn syrup, partially hydrogenated soybean oil and food dye). After some digging I have found few noshing snacks that taste good and are good for you as well. The Burdock root is my personal favorite because it tastes good and has incredible nutritional benefits. The root contains anti-oxidants and low in calories. Burdock root is a good source of low starch polysaccharides such as inulin (Pre biotic that helps reduce blood sugar and weight and cholesterol). It also contains folic acid, vitamin e and vitamin c vital for fighting off infections, cancer and neurological conditions. Last but not least it has minerals such as iron, manganese, magnesium; and small amounts of zinc. * Other tasty healthy snacks I found include: Granola, almond butter, edamame, fruit (with the exception of large quantities of grapes and bananas due to their low quantity of fiber and high glycemic index).*
The fourth tip is one that can be utilized at every meal. Health plans like weightwatchers® gave foods numbers and people added these numbers up in order to fulfill a total, at which they must stop eating. Humans are not machines like cars; we are all different when it comes to the fueling we require. The other issue with that system is that at every meal you need to calculate how many “points” each and every thing you eat is worth. I asked my cousin about his experience with weight watchers and he explained that after two meals of taking a calculator or out before you are able to eat you get sick of the process and end of giving up and over indulging. I explained to him a basic remedy and idea that he should apply every time he fills a plate of food. Half green, quarter red, quarter brown. That image of what each plate should look like helped him tremendously and it was easy for him to manage what he ate. The idea was this: half of every plate of food should be mixed greens (vegetables), on quarter of each plate should have your meat (or high protein and fat substance) and finally the last quarter of every plate should be your carbohydrates (pasta, rice, beans).*
The final tip I can give you all is to buddy up. Everywhere I looked it was apparent that having someone else on board with you as you strive for happy healthy was the best way to stay motivated. Having someone there to keep you in check when you eat out of your house is a huge help. When I’m at the movies and the best option is to avoid the buttery popcorn and candy my friend and I agree to not cheat and we hold each other to it. Personally, when I know a friend of mine is going to workout I feel obligated to workout my self. Being at the gym with a friend also entices you to do extra reps or even do more than you lifting buddy. Beyond having a friend on board to keep on track with you, this opens up a new dimension of competition. Not to the point where you hate your friends because they try harder than you, but healthy competition that drives you to make healthier choices. Working out with a friend is also a great way to improve your personal records. An article in US news by Keri Glassman talks of a survey done with professionals rowers who when rowing together and in sync produced more endorphins and had a higher tolerance for pain than when they rowed alone. "You're more likely to stick with a routine if someone else is there," says Cedric Bryant, chief science officer for the American Council on Exercise. "It's the accountability factor." Leigh Ann Burns, nutritionist at the Louisiana State University School of Medicine, encourages the buddy system in weight management programs. "Choose someone who is going to set a good example, whether it is your best friend or a family member," Burns says. An article in streetdirectory.com talks of the importance of a buddy during a weight loss program. “Having a diet buddy to lean on in times of trouble and triumph can help the weight loss process. You have more than just a sympathetic ear, you have the wisdom of another person who is going through the exact same trials, shares the same goals, and is willing to help you for your benefit and his.” My mother, and the two school psychologists tend to agree that working out with friends or others in a class is an extremely motivating experience with positive outcomes.
The second tip is about posture and the way you use your body in everyday life. A misconception that people have about posture is that it is simply to avoid back pain or to look confident however research proves that having good posture can lead to so many great perks in your life. A famous ted talk by Amy Cuddy provided insight as to how having good posture could correlate with testosterone and cortisol production. Testosterone is the power hormone that can help us be a more attentive and even better leader. Cortisol is correlated with stress and is known to make us feel overwhelmed and powerless. Cuddy’s experiment showed that subjects seated in “high power” poses (arms wider, good posture, not hunched over and confident looking) produced more testosterone and less cortisol after simply behaving in this manor for two minutes. * Having good posture helps blood circulate more efficiently throughout the body and actually aid in getting more oxygen from breathing. By standing up right you lunges have more capacity to inflate and deflate to their full potential. Bad posture can also lead to soreness in the neck, back shoulders or even lead to a headache. Beyond posture, as you go about your day be conscious of how you move. Mr. bower suggested that wearing a pedometer to track you steps may increase your awareness of your daily output and lead to healthier decisions throughout the day even when your not wearing one. My advice is to always take the stairs. No escalators, no elevators, no segways. When you are driving somewhere, park a block or two away to get you blood flowing.
The third tip is to snack with gusto. On a road to your happy healthy snacking will have to stay. We all snack, it’s only human. Just like I mentioned earlier the healthiest way to eat is in small increments to keep you metabolism up and running. The most popular time to slack on a diet is while watching movies or out of boredom. This fact I cannot change, however I can offer a solution. In my nutrition guide I included a few healthy snacks that are easy to prepare and offer adequate sustenance and a multitude of nutrients that the body needs. Among these snacks were recipes such as: Whole-grain cereal with milk and a banana, Greek yogurt with fruit and handful of granola, hummus with whole-wheat pita and vegetables. If these aren’t fast enough I suggested a basic protein shake with whey, milk, banana, blackberries (or any type of berry really), oats and some spinach. I also provided an alternate recipe for those who did not have whey protein powder. Now if these recipes don’t float your boat maybe some finger food to nosh on may be more your thing. A bag of Doritos® or some Oreos® have no nutritional value and contain ingredients that your body literally recognizes as poison (high fructose corn syrup, partially hydrogenated soybean oil and food dye). After some digging I have found few noshing snacks that taste good and are good for you as well. The Burdock root is my personal favorite because it tastes good and has incredible nutritional benefits. The root contains anti-oxidants and low in calories. Burdock root is a good source of low starch polysaccharides such as inulin (Pre biotic that helps reduce blood sugar and weight and cholesterol). It also contains folic acid, vitamin e and vitamin c vital for fighting off infections, cancer and neurological conditions. Last but not least it has minerals such as iron, manganese, magnesium; and small amounts of zinc. * Other tasty healthy snacks I found include: Granola, almond butter, edamame, fruit (with the exception of large quantities of grapes and bananas due to their low quantity of fiber and high glycemic index).*
The fourth tip is one that can be utilized at every meal. Health plans like weightwatchers® gave foods numbers and people added these numbers up in order to fulfill a total, at which they must stop eating. Humans are not machines like cars; we are all different when it comes to the fueling we require. The other issue with that system is that at every meal you need to calculate how many “points” each and every thing you eat is worth. I asked my cousin about his experience with weight watchers and he explained that after two meals of taking a calculator or out before you are able to eat you get sick of the process and end of giving up and over indulging. I explained to him a basic remedy and idea that he should apply every time he fills a plate of food. Half green, quarter red, quarter brown. That image of what each plate should look like helped him tremendously and it was easy for him to manage what he ate. The idea was this: half of every plate of food should be mixed greens (vegetables), on quarter of each plate should have your meat (or high protein and fat substance) and finally the last quarter of every plate should be your carbohydrates (pasta, rice, beans).*
The final tip I can give you all is to buddy up. Everywhere I looked it was apparent that having someone else on board with you as you strive for happy healthy was the best way to stay motivated. Having someone there to keep you in check when you eat out of your house is a huge help. When I’m at the movies and the best option is to avoid the buttery popcorn and candy my friend and I agree to not cheat and we hold each other to it. Personally, when I know a friend of mine is going to workout I feel obligated to workout my self. Being at the gym with a friend also entices you to do extra reps or even do more than you lifting buddy. Beyond having a friend on board to keep on track with you, this opens up a new dimension of competition. Not to the point where you hate your friends because they try harder than you, but healthy competition that drives you to make healthier choices. Working out with a friend is also a great way to improve your personal records. An article in US news by Keri Glassman talks of a survey done with professionals rowers who when rowing together and in sync produced more endorphins and had a higher tolerance for pain than when they rowed alone. "You're more likely to stick with a routine if someone else is there," says Cedric Bryant, chief science officer for the American Council on Exercise. "It's the accountability factor." Leigh Ann Burns, nutritionist at the Louisiana State University School of Medicine, encourages the buddy system in weight management programs. "Choose someone who is going to set a good example, whether it is your best friend or a family member," Burns says. An article in streetdirectory.com talks of the importance of a buddy during a weight loss program. “Having a diet buddy to lean on in times of trouble and triumph can help the weight loss process. You have more than just a sympathetic ear, you have the wisdom of another person who is going through the exact same trials, shares the same goals, and is willing to help you for your benefit and his.” My mother, and the two school psychologists tend to agree that working out with friends or others in a class is an extremely motivating experience with positive outcomes.