I love this time of year because there is a huge focus on wellness. As I read my local paper and store adds what comes to mind is that we make way to much out of staying healthy. Eating right and incorporating exercise into our day should not be all that complicated. However with rising obesity rates, chronic lifestyle related disease, and ever increasing health care costs, I guess it is. The message that I try to get across to my clients and all who will listen is to keep it simple. Doing what you can without causing a major life disruption may lead to greater compliance.
Here are some really simple rules that you can work into your own lifestyle makeover.
Do not drink regular soda ever. Try unsweetened beverages such ice tea, flavored water or some good old fashioned plain water.
Eat breakfast no matter what even if it’s a piece of fruit or a protein shake.
Use a healthy oil when cooking such as olive oil or canola oil. Really go for it and add some flaxseed oil to your salad .
Enjoy your food, shut off the TV, computer, and ignore phone calls.
Stay away from white- white flower, sugar, and white potatoes.
Salads can be unhealthy, practice caution and ask for your dressing on the side.
Choose skim or low-fat dairy products.
When dinning out bring half your meal home.
Buy smaller plates.
Avoid alcohol or limit moderate consumption to the weekend.
Belly laughs- researchers have found that a good hearty laugh that brings you down to your knees can burn up to 40 calories in 15 minutes and increase metabolism 10%-20%.
Small lifestyle changes can make considerable difference in our health. Making a change such as adding green tea to your diet can be very beneficial promoting significant improvements in our health.
It’s high in antioxidants, prevents cancer, heart disease and improves bone health.
High in polyphenols that reduce inflammation and improves immune system function.
Studies have proven green teas antibacterial ability to fight infection even against drug resistant super bugs.
Instead of reaching for soda or a sugary drink think again and try green tea, hot or cold!
Despite our best intentions old habits die hard. The compulsion to repeat bad habits is common for many reasons. We tend to repeat what we feel comfortable with, as a result change is hard. When lifestyle changes are needed I am a firm believer that it all starts with our thoughts. By taking the time to think about your desired lifestyle changes and goals will help to isolate changes that need to be made. My advice is to always work smarter not harder.
Tools to help change those bad habits.
Own the habit- Be honest with yourself.
Goal set- What behaviors need to be modified or changed in order to reach your goal?
Go cold turkey- Sometimes it is just easier not to have the temptation around. For example, if you really love rocky road ice cream just don’t buy it. After awhile you won’t even miss it. Remove the temptation.
Substitution- Replace the evil temptation with something healthier.
Reinforce and encourage your positive changes.
Keep a behavior modification log. I always find that writing down behaviors whether good or bad helps to keep us honest.
Reward- at the end of the week give yourself a great big reward.
The U.S. Army is implementing an emotional resiliency training program for it’s solders to ensure to insure that their emotional health receives as much attention as their physical health. Brigadier General Rhonda Cornum, PhD,MD, director of the Army’s Comprehensive Soldier fitness Program, all 1.1 million soldiers, including active duty troops, reservists and National guard members, will receive the training. The purpose of the program is to improve combat performance and to avoid post-traumatic stress disorder, depression and suicide, according to The New York Times.
The comprehensive soldier program is about addressing the needs of the whole soldier and establish a starting point from a health preventive model as opposed to dealing with the fall out after the damage has already occurred..
Study after study reports that when your diet is high in fruits and vegetables — which are the richest natural sources of vitamins, minerals, and fiber — you are doing the best you can to protect your heart and help prevent many diseases, including cancer. Yet, approximately 90% of Americans fail to meet the government’s recommendations for fruit and vegetable consumption.
In light of the mounting evidence that fruits and vegetables offer even more health benefits than previously understood, it makes good sense to increase your intake of these foods and explore a wider variety of the fruits and vegetables.
An apple a day may “keep the doctor away,” but you’ll be doing your body a favor if you sometimes snack on other kinds of produce — kiwifruit, blueberries, carrots, pomegranate juice, or dried apricots, to name just a few. If you don’t already eat at least two cups of fruit and three cups of vegetables every day, consider the following heart-healthy tips:
Heart Health Tip 1. Stock up on fresh fruits and keep them accessible on your countertop or visible in your refrigerator.
Heart Health Tip 2. Add fresh or dried fruit to your breakfast cereal.
Heart Health Tip 3. Thaw frozen berries and add them to plain or vanilla yogurt for a snack or dessert.
Heart Health Tip 4. Have a six-ounce glass of 100% fruit juice with your breakfast.
Heart Health Tip 5. As thirst-quencher or a mealtime beverage, make a “spritzer” by adding 100% fruit juice to sparking water or seltzer.
Heart Health Tip 6. Enjoy a fruit smoothie made by blending low-fat milk or yogurt with fresh or frozen fruits.
Heart Health Tip 7. Bring dried fruit (raisins, apricots, cranberries, apple slices) to work for mid-morning or mid-afternoon snacks.
Heart Health Tip 8. Add tomatoes, onions, peppers, and/or mushrooms to an egg-white omelet for a hearty breakfast or brunch.
Heart Health Tip 9. Chill small cans of vegetable juice to snack on at work.
Heart Health Tip 10. When dining out, start your meal with a salad.
Heart Health Tip 11. When making or ordering a wrap or sandwich, include lettuce, tomatoes, cucumber, and other raw vegetables.
Heart Health Tip 12. Add raisins, grapes, or apple slices to your salads.
Heart Health Tip 13. Make a big pot of vegetable soup on the weekend and freeze it in single-portion containers to reheat for a quick weekday lunch or supper.
Heart Health Tip 14. Make your own pizza (you can buy ready-to- use dough at a pizzeria or supermarket) and top it with mushrooms, onions, broccoli, spinach, or eggplant.
Heart Health Tip 15. Double the portion of vegetables you already eat at lunch and dinner.
Here we go again, the Holidays are coming up way to fast and we are all thinking about surviving them without screaming on January 1st when we jump on the scale to see what the damages are. I try to stress to all those who will listen we really have three days to worry about, Thanksgiving, Christmas and New Years. What happens in between these days is another story, Holiday parties and well intentioned food gifts can be a source of relentless temptation. What I suggest is to develop a Holiday survival plan.
Skip any creamy cheesy dip. They are a source of very high calories that accumulate quickly.
One- bite disasters. Cocktail franks, mini-meatballs, (my mother in-law ALWAYS makes these, I am convinced she is trying to P.. me off). All high fat, high sodium, trust me nothing good comes out of them.
Deep fried chicken, mini quiche and those cheap little store bought appetizers. Do not even bother; you will hate yourself in the morning.
This is gross, foie gras and organ based appetizers. Make sure you know a good cardiologist!
My advice- Real simple veggies are always safe with a low fat dip, shrimp, low-fat cheese, and whole grain crackers. I almost forgot watch alcohol consumption and what ever you do avoid those 900 calorie party drinks. Good Luck!
Crudités. The fiber in veggies will help fill you up, and they provide a nice, satisfying crunch. Choose a spectrum of colors (broccoli, cauliflower and carrots are good choices) and serve with low- or non-fat plain yogurt. Add some fresh herbs and seasonings for flavor.
Mixed nuts. When eaten sparingly, nuts are a terrific snack. Walnuts are a favorite, as they are rich in omega-3 fatty acids. Almonds and roasted soy nuts are also good choices. Nuts can be high in calories and fat (even if it’s the healthy monounsaturated kind) so don’t overindulge.
Smoked salmon. Salmon (especially wild Alaskan sockeye salmon) provides omega-3 fatty acids, the anti-inflammatory, essential fats our bodies need for optimum health.
Grilled figs and bleu cheese. Figs are high in fiber and antioxidants, and when combined with a bit of bleu cheese, provide calcium and protein – all in a delicious, easy-to-eat package.
To enjoy a guilt-free Thanksgiving dinner, consider these tips:
If you’re in charge of Thanksgiving dinner, plan your dinner with plenty of low calorie plant based side dishes. For desert I recommend pumpkin pie, if you can try to find or prepare a pie crust with out arterial clogging trans fat..
If you’re worried about food choices at the dinner table, bring your own low-fat or nutritious appetizer.
Don’t skip breakfast or lunch on Thanksgiving Day as this is a sure way to overeat at the dinner table.
Remember our bodies aren’t meant to handle 2,000-3,000 calories all at once (the typical Thanksgiving meal packs about 3,000 calories) and will store excess calories as fat.
Control portion sizes: Draw a 12-inch dinner plate in your mind and divide it into three-inch-sized circles with each one representing one food group: proteins, vegetables and starches. The key is to stay within your circle for each food group. If you like turkey and ham, fit a little of both in one circle.
Be mindful of your alcohol intake: Mixed drinks tend to have a high amount of concentrated sugar and quickly add empty calories. One glass of wine may be reasonable, but remember alcohol contains 7 calories per gram, which makes it nearly twice as fattening as carbohydrates or protein.
Be active: Go for a bike ride, a long brisk walk, a run or spend at least one hour at your local gym to burn calories before Thanksgiving dinner. End dinner with a family walk around the neighborhood or some other form of physical activity (e.g., a game of touch football instead of watching it on the tube).
