30 Ways to Live Life to the Fullest part 4

Give back

Help yourself by helping others. People feel good when they do good, “but research now shows that giving is good for you emotionally and physically,” says Margaret Clark, PhD, a social psychologist and professor of psychology at Yale University, in New Haven, Conn.

Sit down and eat

The Italians have practically made this an art form. They know that preparing and eating meals together can help you bond with others, and just all around enjoy life more. If your crazy schedule seems to never leave room for a sit-down meal, opt for easy prep meals and fit them in on weekends. 

Schedule fun every day

You can enjoy life without taking an extravagant vacation. Each morning, think, “What can I do today that will make it an amazing day?” suggests life coach Victoria Moran, author of Living a Charmed Life. Create your own personal list of simple pleasures, and work them into your day.

Wake up with yoga

Shake up your morning routine with a natural energy booster: yoga! Several poses allow you to take in more oxygen and stimulate your muscles and adrenal glands, raising your energy levels. Yoga also increases your flexibility and strength, relieves stress, and improves your mood. 

Brighten your surroundings

Give your home a mini-makeover to create a peaceful haven. Clear clutter, pick soothing colors, and hang prints on the wall that make you feel good when you look at them.

Pick a perfect snack

Snacking between meals can curb hunger and satisfy your cravings. So when your stomach starts to rumble, go for it! Whether you’re in the mood for salty or sweet, healthy snacking is a great way to sneak extra nutrients into your day. 

Soothe yourself with sound

Need to chill out? Try listening to some tunes. In a 2010 study, researchers found that soft, soothing music reduces anxiety as well as a massage does. Plus, hearing music you love can relax blood vessels and increase blood flow, which is good for your heart. 

Get social

Prioritize time together with friends. Whether you go out or stay in, it’s important to let your hair down and blow off steam every once in a while with your pals.

Dance the night away

Hitting the dance floor does wonders for your mind and body. Not only will you get a killer cardio workout and burn calories, but dancing may also help you let loose and shake out pent-up stress. 

Make negativity a no-no

Turn your to-do list into an adventure, without letting negativity get in your way. Push all doubts to the side and write down your thoughts and feelings. “You’ll boost your self-esteem and happiness by gaining control of your situation,” says Richard Wiseman, author of 59 Seconds: Think a Little, Change a Lot. This will pave the way for you to get excited about doing everything you have to do. 

Sip some wine

A glass of wine can help you relax and de-stress. It may be good for your heart too. (Just don’t overindulge!)

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30 Ways to Live Life to the Fullest part 3

Read a book

Take the time to sit and read, a practice that previous generations recognized as a necessity, not a luxury. You can aim to get in touch with what’s really important in life (Henry David Thoreau’s Walden is good for that), learn something new, or just go for pure escapism with the latest frothy romance or beach-read paperback. 

Get artsy

Have you always wanted to paint, but don’t know where to start? Visit your local art store and get going. Participants in a Boston College study became happier when they distracted themselves by creating artwork that expressed their negative feelings. Writing in a journal has been shown to have a similar effect.

Soak it out

Who doesn’t enjoy a nice bubble bath? Soaking in a bath can relieve stress and may help you sleep better. So skip your quick shower once in a while and hop in the tub.

Share your goals

If you want to make things happen, spread the word! Tell your family and friends about your goals. Your loved ones can hold you accountable and help you stick to your guns. Sonja Lyubomirksy, PhD, author of The How of Happiness: A Scientific Approach to Getting the Life You Want, believes this ups your chances of success.

 

Get out of town

Plan your getaway for a week or just a weekend. A 2009 study in the journal Psychosomatic Medicine found that engaging in enjoyable leisure-time activities can lower stress hormones and blood pressure. Plus, it’s fun. 

Unplug and go tech free

Put away the cell phone, turn off the television, and shut down the computer. Constant exposure to technology can overwhelm your nervous system, says Alan Keck, PsyD, of the Center for Positive Psychology, in Orlando, Fla. Take a few days, or even just a day, to live life without these distractions. You might be surprised at how nice it is to relax without the noise and interruption.

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30 Ways to Live Life to the Fullest part 2

Work your muscles

Not only does working out do wonders for your body, but physical activity also improves your overall well-being and health. “Exercise, yoga, or any kind of regular movement helps get you out of your head,” says James Baraz, a meditation instructor and founding teacher of Spirit Rock Meditation Center, in Woodacre, Calif. “In addition to being a healthy activity, it triggers endorphins that have a profound effect on lifting your spirits. It makes you come alive.”

Get over a grudge

Don’t waste precious time or energy nursing a grudge. Everyone gets mad now and then, but staying mad is more likely to harm you than the one who triggered your ire. "In life, you get a choice between being right and being happy," says Philip H. Friedman, PhD, author of The Forgiveness Solution. 

Make time for your pooch

Simple activities, like hugging you dog or cat, can put you in a good mood. Petting a dog for just 15 minutes releases the feel-good hormones serotonin, prolactin, and oxytocin, and lowers the stress hormone cortisol, a University of Missouri—Columbia study suggests. 

Indulge in food you love

You’ve heard it before: Healthy eating is all about moderation, so that means you don’t have to deny yourself the foods you love. Just indulge in a smart way. "Depriving a sweet tooth is a recipe for disaster," says celebrity trainer Jillian Michaels. "Don’t cut things out so you binge later. Instead, try allotting up to a fifth of your daily calorie allowance to the sweet of your choice."

Find fresh air

Make time to go outside during the day, rain or shine. Just 30 minutes in the sun can boost your mood, according to a University of Michigan study. But even on wintery days, a breath of fresh air is, well, refreshing.

Catch some z’s

Don’t feel guilty about catching a few extra hours of shut-eye. Sleep boosts your mood, improves your memory, sharpens your focus, and can help you maintain a healthy weight. The health benefits of a good night’s sleep improve your quality of life. 

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30 Ways to Live Life to the Fullest part 1

Sing out strong

Whether you’re in the shower, in your car, or on a public stage, belt out a tune. You’re a terrible singer, you say? Irrelevant. (A million karaoke lovers never let that hold them back.) Research suggests that an organ in the inner ear is connected to a part of the brain that registers pleasure. So singing may make you happier, even if you’re no Beyonce. 

Act like a kid

Sometimes being a grown-up is, well, boring. Yes, you should pay your bills, make your deadlines, and clean your apartment, but make sure to leave time to be a little silly and have fun. “Even jumping on your bike for an afternoon ride with friends will make you feel more carefree,” says Gabrielle Bernstein, author of Add More -Ing to Your Life: A Hip Guide to Happiness. 

Be still

Whether you meditate or just take some quiet time to yourself, being still may help you embrace the moment and appreciate your life. “Being still reminds you that life isn’t about racing as fast as you can to get to the end of your to-do list,” says James Baraz, a meditation instructor and founding teacher of Spirit Rock Meditation Center, in Woodacre, Calif. 

Find your inner optimist

Even die-hard glass-half-empty people can have a sunnier lookout if they work at it. Don’t obsess over bad news or your finances; instead, shine your attention on areas of your life for which you are profoundly grateful.

Get some lovin’

Regular romps are more than just fun and games. Sex is great for your health. It can satisfy all sorts of emotional and physical intimacy needs and helps partners stay close, says Anita H. Clayton, MD, a professor of psychiatry at the University of Virginia and author of Satisfaction: Women, Sex, and the Quest for Intimacy. 

Take a hike

Literally. There’s nothing better than a hike to remind yourself that there’s more to life than an annoying commute and pesky coworkers. It’s a win-win. You can be blown away by the awesome power and beauty of nature, while giving your quads a workout. 

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Superfood of the Day part 5

Cherries

Many scientists say inflammation can lead to premature aging and contribute to illnesses like heart disease, diabetes, and arthritis. That means foods that fight inflammation—like tart cherries—could be beneficial to your health.

Sweet potatoes

Need a beta-carotene fix? Just one medium sweet potato packs more than four times the recommended daily amount. These tasty taters are also rich in potassium, vitamin C, and vitamin B6, which may prevent clogged arteries.

Tomatoes

They contain lycopene, an antioxidant rarely found in other foods. Studies suggest that lycopene could protect the skin against harmful UV rays, prevent certain cancers, and lower cholesterol. Plus, tomatoes contain high amounts of potassium, fiber, and vitamin C. Get your tomatoes in tasty ALT (avocado, lettuce, and tomato) sandwiches, which contain another superfood—avocado! 

Turkey

A 4-ounce portion of turkey breast meat contains almost 50% of your daily selenium, a trace mineral that plays essential roles in immune function and antioxidant defense. Despite the claim that turkey meat causes drowsiness during the holidays, it actually contains high amounts of niacin and vitamin B6, which are important for efficient energy production and blood-sugar regulation. If you roast a whole bird, make sure to remove any skin, which is full of saturated fat; try substituting ground all-white-meat turkey breast for ground beef in your favorite hamburger recipe. 

Watermelon

One cup of juicy, sweet watermelon serves up more than twice the lycopene (7.8 milligrams) of a fresh tomato. Watermelon offers healthy amounts of vitamins A and C, and it has just 40 calories per cup. Toss a watermelon, feta, and arugula salad. Or sprinkle chili powder on chilled watermelon slices. 

Yogurt

Many types of yogurt contain healthy bacteria that can aid in digestion, boost the immune system, and diminish bad breath. A 1-cup serving also supplies one-third of your daily calcium requirement, as well as 14 grams of satisfying protein. Opt for low-fat or nonfat versions to minimize saturated fat, and try substituting plain yogurt for a healthier alternative to sour cream. Lactose intolerant? Look for soy or rice-milk varieties. 

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Superfood of the Day part 4

Papayas

Trying to get more vitamin C in your diet? One cup of papaya cubes gives you more than 100% of your daily requirement, as well as a hefty dose of potassium and folate. Papaya is also a good source of vitamins A and E, two powerful antioxidants that may protect against heart disease and colon cancer. Savor the rich, buttery flesh of this tropical fruit in smoothies and salads, or simply scoop it out of the shell with a spoon. 

Pumpkin & pumpkin seeds

This hearty, fiber-rich squash is packed with beta-carotene (converted to vitamin A in the body). The antioxidant activity of this vitamin, combined with potassium—which may help prevent high blood pressure—makes it a nutritional superstar. Buy pumpkin seeds in bulk, and toss them into salads and soups. 

Quinoa

Packed with a variety of nutrients, including iron and copper, it’s no wonder the Incas deemed this ancient seed “the mother of all grains.” Quinoa contains all the essential amino acids, making it a complete protein (perfect for vegans and vegetarians). It is also a great source of magnesium, which relaxes blood vessels and has been found to reduce the frequency of migraines. Keep your ticker in top shape by substituting quinoa for rice or pasta in your next meal.

Red Delicious, Granny Smith, and Gala apples

Apples are the richest fruit source of pectin, a soluble fiber that has been shown to lower blood pressure, reduce cholesterol, and maybe even lessen the severity of diabetes. Try throwing a few slices on your favorite sandwich or toss with field greens, toasted pecans, and a light vinaigrette for a delicious salad. For the highest antioxidant levels, choose from Red Delicious, Granny Smith, or Gala.

Sardines

Sardines are a great source of vitamin D, a key nutrient that experts say most of us lack in sufficient amounts. Getting more D may boost mood, lower risks of heart disease and cancer, and shore up the immune system. Top a pizza or salad with sardines. Or toss chopped sardines with minced onion and Dijon mustard; enjoy on whole-grain crackers. 

Salmon

Salmon contains omega-3 fatty acids, which the body cannot produce by itself. These fatty acids reduce inflammation, improve circulation, increase the ratio of good to bad cholesterol, and may slash cancer risk. Salmon is a rich source of selenium, which helps prevent cell damage, and several B vitamins.

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Superfood of the Day part 3

Flaxseed

Not only does flaxseed help lower cholesterol and possibly reduce the risk of heart attack, but it’s also a rich source of lignan, an antioxidant that may protect against certain cancers. Add ground flaxseed to baked goods for a nutty flavor or sprinkle it on top of your favorite cereal. It’s also delicious when blended with yogurt and fresh fruit for a tasty smoothie. 

Spinach

Looking for lutein, folate, potassium, and fiber? Look no further, because spinach has them all. And it’s good for the brain and heart: It may slow the decline in brain function associated with aging, and it protects against cardiovascular disease. 

Kiwifruits

This petite fruit contains about 70 milligrams of vitamin C—more than an orange and just 5 milligrams short of the daily recommendation for women. Kiwifruit has 20% more potassium than bananas and is one of the few fruits (and veggies) that contains vitamin E. Peel and slice some kiwifruit, and mix it with bananas for a potassium-rich fruit salad.

Mushrooms

Mushrooms contain phytochemicals, natural compounds that may help prevent cancer. Sauté a big portobello in heart-healthy olive oil, and sub for meat in burgers or enchiladas.

Oats

Full of fiber, oats are also a rich source of magnesium, potassium, and phytonutrients. Oats can help lower cholesterol and prevent heart disease. Magnesium works to regulate blood-sugar levels, and research suggests that eating whole-grain oats may reduce the risk of type 2 diabetes

Oranges

Just one medium orange (think the size of a tennis ball) supplies all your daily vitamin C, which is a dynamite immunity booster and possible cancer fighter. Consuming vitamin C is best done in its natural form: Italian researchers found that test subjects had greater antioxidant protection after drinking orange juice versus vitamin C–fortified water. Plus, this sweet and tangy fruit is a good source of fiber, potassium, calcium, folate, and other B vitamins.

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Superfood of the Day part 2

Beets

Beets are loaded with antioxidants and may help protect against cancer, heart disease, and inflammation. Naturally sweet and full of fiber and vitamin C, beets make a delicious and nutrient-packed addition to any meal. Try finely grated raw beets in your salads or roast them along with sweet potatoes and parsnips for a colorful and flavorful side dish. 

Black beans, kidney beans, and pinto beans

A cup of black beans packs 15 grams of protein, with none of the artery-clogging saturated fat found in meat. Plus, they’re full of heart-healthy fiber, antioxidants, and energy-boosting iron. Two other equally healthy options are kidney and pinto beans.

Raspberries

Raspberries are tart, sweet, and incredibly juicy. Just a half cup of these berries provides a whopping 4 grams of fiber and more than 25% of the daily recommended intake for both vitamin C and manganese. 

Cranberries

Cranberries are renowned for protecting against urinary tract infections, but did you also know they may improve blood cholesterol and aid in recovery from strokes? 

Broccoli

Cruciferous vegetables like broccoli contain phytonutrients that may reduce cancer risk. One cup of this veggie powerhouse will supply your daily dose of immunity-boosting vitamin C and a large percentage of folic acid. 

Dark chocolate

Dark chocolate may lower the risk of certain types of stroke and have a beneficial effect on blood pressure. 

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