We all need to exercise, ideally several times a week. If a consistent exercise program is not an option for you, then consider a few moments of “movement” to relieve stress. When you exercise, your body “thinks” it is getting away from the source of stress. Whether it is push-ups, brisk walking, even just flexing your muscles, your body will respond positively. When you move your muscles, your blood circulation increases, resulting in quicker flushing of cortisol out of your system. So get that body moving and start de-stressing.
Have you ever noticed a friend, co-worker, or distant acquaintance, who is slim ALWAYS? They do not appear to diet, they eat what they want, when they want. Those of us who have to practice self-discipline, seriously, can we be glad for them?
Perhaps we are not giving credit where credit is due. While it may be “in the genes”, it could also be a practiced lifestyle of maintenance. Here are a few tips to try.
- Try eating food with bulk and/or with a high water content. These food choices will make you fill fuller quicker. Try apples, soups with a water base, whole grains.
-Try eating a low calorie salad before your meal. Filling up on salad will decrease your consumption of additional foods. (just limit the amount of dressing you use)
- Eat your food, just watch portions. You do not have to miss out on your favorites, just limit yourself.
- Pay attention to your weight. Either by weighing or awareness of changes in how your clothes fit. Pay attention and make adjustments to get those extra pounds off.
- Eating small meals throughout the day will keep your body and metabolism balanced, and prevent you from overeating due to hunger. (just remember small portions)
- Don’t use food as an outlet for emotion. (go for a walk, call a friend…)
- Eat breakfast. Your body is waiting for food to get your metabolism started.
- Stop eating when you feel full.
-Keep foods that tempt you away. Why make it harder on yourself? If it is not there, you cannot eat it.
- Exercise. While a consistent exercise plan is ideal, any exercise is better than none. Move your body as much as possible, at work or at home. Anytime you can move, then move.
While these tips are certainly not new ideas, maybe they are new to your day to day lifestyle. Give them a try. You may surprise yourself with your progess and self-control!
A sure sign of aging…becoming wiser…or getting wider? For many of us, it seems to be both! While wisdom is a great asset…belly fat is not.
As we age and our metabolism slows, our body begins to “store” fat; unfortunately, in the most dangerous place, our mid-section. While we may not like the way our clothes fit or the way we look, the real concern of belly fat we cannot even see! The deepest layer of fat, known as the visceral fat cells, is found around and in between internal organs. This layer of fat places pressure on vital organs and can even secrete hormones and chemicals that interfere with their healthy functioning. Belly fat increases your risks of heart disease, diabetes, high cholesterol and hypertension!
Although losing the belly fat and the visceral fat may be difficult; with life style changes, it is a goal you can reach. Yes, the aging process increases the likelihood of gaining belly fat; however, lack of exercise and an unhealthy diet are also key factors.
* Eat healthy and limit calorie intake. Avoid foods high in Trans fats (deep fried or processed such as chips, brownies, cookies…) and carbohydrates. Choose high protein such as fish, meats, eggs, and vegetables.
* Get plenty of sleep! Aim for 8 hours. Sleep deprivation not only affects hormones linked to weight gain, it increases your appetite as well!
* Drink plenty of water. It is recommended to drink at least 64 ounces. Water helps the liver metabolize fat more efficiently. Not to mention help you feel full!
* Avoid stress as much as possible. Stress increases cortisol, resulting in weight gain. Meditate, walk, read…try coping techniques when needed.
* Exercise, exercise, exercise! Walking, biking, dancing, kickboxing, weight training, running…just get moving.
* Choose supplements that target stored fat! A few choices to consider include CLA, Fucoxanthin, Whey Protein, Essential Fatty Acids, and Green Tea.
A combination of these tips can help you lose the belly fat and increase your overall health for years to come!
Remember…it’s your life…your health…live well!
Your teeth and heart disease…seriously? We grow up being told to brush and floss our teeth…with a “beautiful” smile and the ability to chew food in mind.
Can there really be a connection between oral health and heart disease?
There has been much focus on the possibility that oral health, especially gum disease, could be linked to heart disease. Studies have shown individuals with higher levels of disease causing bacteria in their mouth were more likely to show signs of serious health conditions related to heart disease. Research continues to determine the specific link between the two; however, studies have consistently revealed when gum disease is an issue, the individual may be twice as likely to develop or already have signs of heart disease.
While we wait for a specific conclusion to the connection between oral health and heart health, let’s make sure we do our best to protect our teeth and our gums; after all, we may be protecting our heart as well (and our smile will be DAZZLING)! Our toothbrush and floss could be two of the “mightiest” weapons we have for a healthy life.
It’s your life…your health…live well.
When you think of exercise, do you think of EXERCISE? Weights, intense aerobics, jogging…pushing your self as far as you can stand it. Well, take a step back and let me remind you of the wonderful benefits of WALKING for exercise.
The impact of walking 30 minutes a day can change your life. Whether you choose to walk a couple of times a day for 10 to 15 minutes or if you walk the full 30 minutes one time daily, you will feel better in mind, body and spirit!
Studies have shown that walking affects your overall wellness daily and for your future health. Benefits of walking include:
• Reduces risk of heart disease
• Promotes weight loss and weight maintenance
• Improves your mood (produces mood boosting “endorphins”)
• Alleviates stress
• Decreases cancer risks and improves cancer recovery and survival rate
• Decreases gallbladder problems
• Reduces risk of diabetes
• Prevents erectile dysfunction
• Boosts mental clarity
• Lowers blood pressure
• Strengthens your bones
• Promotes better sleep (boosts “relaxing” hormone serotonin)
• Increases energy
• Prolongs life
A SIMPLE exercise that can truly change your life! What are you waiting for? Whether you walk outside or on a treadmill, with a friend, alone or with your dog: Get those walking shoes on and take off!
As always, if you have concerns about starting a new exercise regiment, we encourage you to talk with your doctor about the right plan for you.
Remember…it is your life…your health…live well!
Spring time…warm weather finally! Time to dig out those summer clothes…sleeveless shirts, shorts, and bathing suits! Are you excited, disgusted or just simply SCARED? Another season of trying to “cover up” as many bulges as possible and still be socially acceptable! Sometimes it seems as though I have become more mature and gained the wisdom of life experiences…yet my body is…unrecognizable? Belongs to someone else? Rebelling? While I do appreciate my “mature” outlook, I must admit I miss the low maintenance of a younger me.
Fortunately, there is a solution for the body as well as the mind! Just a few lifestyle changes can make a BODY CHANGING DIFFERENCE! Try these tips:
*Get plenty of rest. An adequate amount of sleep allows your body to heal and recharge for every day!
*Make a few “pain free” diet changes. Skip the cheese on your sandwich, try skim milk instead of whole milk, say no to ”super” size, and drink water instead of soda. A few changes can result in shedding pounds.
*Avoid stress as much as possible. If you cannot remove the source of stress, then try relaxation tips to help cope.
*Exercise. Start slowly and build up to an effective program. Walk instead of drive, run instead of walk. Park further from your destination. Dance. Moving your body will help KEEP IT MOVING!
*Surround yourself with happiness when possible. A positive outlook is the first step to a better you!
*Health and wellness supplements. Multi-vitamins and antioxidants can increase energy levels and a sense of wellness for both the mind and the body.
Try a few of these tips and as always, add your own. The goal is to make changes for a better you! Enjoy this spring season and all of the seasons of your life…every minute of every day of every year!
Remember…it’s your life…your health…live well!
Spring is here! Allergies are here! Sneezing, itchy and watery eyes, runny nose…the blooming of a new allergy season. While we look forward to spring and all of its beauty, the “side effects” can certainly take away the joy!
Pollen…the culprit to all of our allergy misery! As weeds, trees and grass begin to “come to life” again, small grains (pollen) are released in the air. When pollen enters the body, it triggers our immune system to release antibodies. These antibodies respond to the allergens just as if they are attacking a virus or other illness-causing bacteria. When the antibodies attack the allergens, the body releases chemicals called histamines into the bloodstream. With the release of these histamines, we begin to have the runny nose, itchy eyes…the full assault of the allergy season!
Keep in mind…there are preventives to this misery. Both over the counter and prescription supplements are available, and most effective, if taken BEFORE the onset of allergy symptoms. Some people choose allergy shots to prevent reactions to seasonal changes. And remember these tips:
• Keep windows closed and limit being outside when pollen is at its peak during the day.
• Keep car windows closed and use air conditioner (to avoid circulating pollen through vents)
• Take advantage of pollen reports for your area.
• Do not dry clothing or sheets outside. (pollen can collect in clothing)
• Shower at night to remove any pollen/spores from skin and hair.
• Don’t mow the grass if you have allergy symptoms.
• Clean the air ducts and vents often.
• Vacuum at least twice a week (pollen can get trapped in carpet)
• Wear a mask when outside or even while vacuuming (to reduce breathing in pollen and dust)
While these suggestions may not completely stop your allergy symptoms, hopefully it will allow you to have a little “Spring Fever” …in an enjoyable way!
Remember…it’s your life…your health…live well!
Spring is around the corner…that little bit of sunshine is all we need…to get the FEVER! Ready to play, work in the yard, or go fishing…the list can go on…or not. Being healthy is vital to your life enjoyment…everyday.
Taking small steps to increase and maintain health can be the beginning of a lifetime love of LIFE! While getting started in your “healthy” approach may seem difficult at first, the rewards, both physically and mentally, will be worth it.
Exercise…exercise…exercise…it cannot be stressed enough! This change can and will have a profound impact on how you feel, your energy, your mood and your heart! Whether walking, jogging, aerobics, dancing…exercising at least 3 times a week can benefit you…from the inside out. Adding exercise to your life can strengthen your heart and cardiovascular system, lower blood pressure, increase muscle tone and strength, improve sleep, reduce body fat, decrease tension and stress and more!
Food choices also play a role in your health and in how you feel! If you are overwhelmed by even thinking about a diet then do not diet…begin a healthy lifestyle journey. Pay attention everyday! You could be eating more than you realize; not to mention, making simple yet unhealthy choices. What you eat can give you energy or zap your energy, can benefit your heart or increase risks of heart disease…it is that simple…everyday choices will have daily and life changing consequences.
Making gradual changes may be easier and more realistic for your long term success. As you succeed with each small goal, add a new one…you will feel great about yourself and the steps you are making to a healthier and happier you!
Discuss any health issues with your doctor before beginning an exercise program.
Remember…it’s your life…your health…live well!
1. Eat a heart-healthy diet.
a. Limit trans-fats and hydrogenated fats in your food
b. Try to avoid fried foods
c. Watch your intake of refined sugars (desserts, candy, etc)
2. Get regular exercise. Even walking 3-4 times a week for half an hour will help improve heart function and boost metabolism.
3. Live a healthy lifestyle.
a.Limit alcohol consumption
c.Try to reduce stress. This is a tough one, but there are several ways to try to combat it.
d.Maintain a healthy weight.
4. Get regular check-ups. Keep a record of your blood pressure and cholesterol levels.
5. Try nutritional supplements that help with cardiovascular issues.
a. CoQ10 helps with heart strength and blood pressure issues
b. Vitamin E and Vitamin C work together as antioxidants to help keep the heart healthy
c. Policosanol is a great ingredient to help fight high cholesterol and elevated triglyceride levels. Your body produces almost 85 percent of its blood cholesterol in your liver, and experts believe that policosanol impedes the work of enzymes critical to this production process. It also assists in flushing dietary cholesterol from your body by blocking cholesterol receptors, found mostly in your liver.
d. Niacin helps maintain normal cholesterol levels.
e. Chromium helps lower LDL and triglycerides and raise HDL.
f. Fish Oil is great for overall cardiovascular health and helps to lower bad cholesterol levels.