Healthy Tip # 216

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Healthy tips courtesy of Lisa McClellan

girljogRunning in races is no longer just for elite athletes. If you are trying to live a healthier lifestyle, try signing up for a local 5K a few month’s from now. You can create a schedule or seek the services of a running coach to come up with a plan. There are many programs, some that even include a run/walk regime to get you started. Sometimes the hardest part about running is putting your foot out the door, generally speaking, you will never regret going for a run, but you may regret not going. Having the race that you’ve paid for and invested in is always a good motivator and, there is no better feeling than crossing the finish line after all of the hard work you’ve put into accomplishing that goal.

Lisa McClellan, RRCA Certified Running Coach, author of runwiki.org

Healthy Tip # 214

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Healthy tips courtesy of Joel Harper

boyjogger1) DAILY EXERCISE: Never go a day without working out for a minimum of 15 minutes. Do exercises that work multiple body parts at once and burn calories quickly.

2) EAT BREAKFAST: It kick starts the metabolism and will keep your energy level up.

3) PORTION CONTROL: When serving yourself make sure all your food items don’t touch each other on your plate.

4) MULTITASK: When you have a list of errands to get done-figure out how to exercise at the same time. Ride your bike or run between them and bring a friend.

5) WATER: If drinking alcohol always have a 10 oz glass of water between each beverage.

6) SHOWER: After getting off an airplane make it a priority to always take a shower to wash the germs right off your body.

7) SNACKING: Make it automated, so you don’t get stuck somewhere and make an unhealthy choice. I always have a piece of fruit and protein bar in my backpack. My favorite is the PROMAX LS.

8) STRETCH: Everyone has tension, get rid of yours. If you have food in your teeth you would floss it right out, do the same with tightness.

9) SILENCE: Close your eyes every day and repeat this to yourself. “I have an abundance of energy and am bringing JOY into every person that I come into contact with.”

10) NO WORRIES: If you don’t get your workout in or you eat something unhealthy, don’t beat yourself up. This can negatively trickle into other categories. Counteract it with doing something positive

– Joel Harper, Promax fitness expert and Dr. Oz’s trainer

Healthy Tip # 213

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Healthy tips courtesy of Joni Rampolla

water1. Drink calorie free beverages as your body doesn’t recognize liquid without protein or fiber as calories so you don’t eat less or feel full even if you drink a large amount of calories from sugary drinks.

2. Get at least 7 hours of sleep each night. Research shows when we are sleepy, our hormones that make us hungry are elevated and we usually raid the refrigerator for higher calorie fatty foods not broccoli .

3. Make a plan to sit less. During commercial breaks on TV, every time you take a sip of a beverage, w hen talking on the phone, make it a point to stand and move your body. Research has shown you can decrease your risk of disease, just by walking for a couple minutes each hour and being seated less time during the day. This is great news for those that dislike going to the gym because changing simple behaviors such as standing more is easy to fit in your daily life.

4. Separate the emotion from eating. Many eat when they are stressed, bored, lonely, depressed, tired. Be conscience of your feelings and find a non-food outlet for your emotion. Notice it, and change the behavior. Take a walk, sing a song, dance, move, call a friend, play with the dog, etc. just find your outlet that can replace one behavior for another that is healthier.

Joni Rampolla, RD, LDN, Registered Dietitian, Certified Health Coach, Take Shape For Life

Healthy Tip # 212

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Healthy tips courtesy of Tim Bilkey, MD and Craig Surman, MD

healthillustratedDevelop habits for the “critical moments” at which you get derailed from productive, healthy, balanced living. “Critical moments” are the moments right before you might make a poor choice, whether that choice is to stay up
late when you have work the next day, or to eat poorly, or to interrupt your work to answer an email, or to accept a project you don’t have time for, or to skip your workout. “Critical moments are like a fork in the road, one way
leading to a life that runs well, and the other to disorganization.” It takes special planning to make sure healthy habits get practiced at the critical moments where they can make the most difference. Planning ahead involves an awareness of the present, being able to project what the new task will involve, and then switching gears to do that task. Planning, checklists, calendars, and alarm reminders can all be helpful. It’s also necessary to be mindful of where you are vulnerable, so you can put a system in place to stay on track. So, think back to moments where organizational habits can help and note where, when, how, or what it would take to make a better choice in those moments.

– Tim Bilkey, MD and Craig Surman, MD, authors of “FAST MINDS: How To Thrive If You Have ADHD (Or Think You Might)” (Berkley Books, Feb 2013):

Healthy Tip # 211

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Healthy tips courtesy of Corey Enman

healthytomatoesWith the advances in technology and the hyper increase in smartphone use, things that used to be hard in the past, like counting calories, have become very simple and actually fun. One thing that people can do this year to get one step closer to health is to start counting calories again…with apps! A basic
calorie guideline for women to lose weight is 12-1500 calories a day and men 16-1800. Calorie tracking is one of the only guaranteed ways to lose weight and calorie counting apps like Myfitnesspal and Livestrong make counting calories not only easy, but fun. These apps on the Iphone and Android markets have databases of thousands of foods and restaurants to choose from and also allow you to scan barcodes for easy adding. . Not only do you become aware of how many calories you are taking in, writing it down will actually stop you from taking in certain calories because you see how much EXTRA is going into your body. If you can begin to limit the calories that you take in, you will also limit how big your waistline gets over time!

Corey Enman, NASM CPT, PES, CES, TRX Certified Instructor, Founder & CEO, Fitamorphosis

Healthy Tip # 210

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Healthy tips courtesy of Ilana Fishof Muhlstein

fruitswhiteBoost the satisfaction of your foods by incorporating color, flavor, and variety in your diet. The natural color in fruits, vegetables and herbs signifies that the food is rich in powerful antioxidants and phytochemicals. For instance, the purple-red color found in beets is derived from betalain, a powerful antioxidant that may have cancer fighting properties. Natural flavor enhancers, such as onions, herbs, spices and vinegars, can also be added to several dishes and are wholesome, low calorie ways to elevate food’s flavor and help boost your satisfaction with your meal. Also, when your diet consists of a variety of healthy foods, you are more likely to stimulate your senses and meet your nutritional needs.

Ilana Fishof Muhlstein, Nutritionist

Healthy Tip # 215

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Healthy tips courtesy of Farnoosh Brock

fruitswhiteThe one thing you can do every day to get one step closer to a healthier lifestyle is to drink fresh juices of fruits and vegetables. Green juicing, or juicing fresh fruits and vegetables, is the most natural and effective way to detox and cleanse your body without any medication and also a fantastic way to shed the stubborn pounds. Green juicing is not the same as green smoothies as you cannot cleanse or detox on green smoothies because your digestive system has to work hard to break down the fiber whereas with juices, you are just consuming the juice. Green juices get immediately absorbed into your blood stream and cleanse your system from the inside out, flushing out waste and purifying your organs and skin as a result.

Farnoosh Brock, author, speaker and life coach with a best-selling book on Green Juicing.

Healthy Tip # 209

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Healthy tips courtesy of Rebecca Sadek and Jen Morris

fruitsalad– Set a goal and focus on the attainable

– Drink two glasses of water daily upon rising to hydrate your body

– Eat your veggies! Fill your plate 3/4 with greens at each meal

– Eat breakfast every day, and make it your largest meal

– The kitchen closes at 8pm – avoid eating after this hour

– Nix soda and other high sugar drinks, including alcohol. Consume water throughout the day

– Begin cardio AND weight training. Move every day

– Eat at home – attempt to cook 80% of meals in your kitchen

– Don’t go at it alone – tell your friends, family, and ask for support. Every little bit helps!

– Track your progress. Keeping a journal or food log helps you really understand what you’re eating and where you can make changes.

– Rebecca Sadek and Jen Morris, founders of Urban Detox Club

Healthy Tip # 208

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Another healthy tip courtesy of Dr. Lori L. Shemek

waterbottleMost people are walking around mildly dehyrated and are not even aware of it. They are suffering from joint pain, headaches, fatigue, lethargy, weight gain, hunger and much more – all due to a lack of hydration. Our bodies are mostly water, our brain is 80% water – so when the cells in the body are not adequately hydrated, cellular function slows down and so do our bodies. For example, without adequate water, our brain function slows resulting in headaches and/or foggy thinking, our metabolism slows resulting in weight gain and fatigue. Do not rely upon thirst as an indicator to drink water – by the time we are thirsty, our bodies are already 1-2% dehydrated. It is essential that we hydrate for optimal health and weight loss. Drink half your body weight in ounces of water each day. If you weigh 120 lbs, drink 60 ounces of water every day.

Lori L. Shemek, PhD, CLC, NC is the Health Expert for the ABC Show ‘Good Morning Texas’
and the author of the best-selling book “Fire-Up Your Fat Burn!”

Healthy Tip # 207

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Another healthy tip courtesy of Drs. Mira and Jayson Calton

healthywords“Make a Perfect Plate to Oust Osteoporosis! Try having organic Greek yogurt and a few dried prunes for breakfast, Salad with canned salmon and gouda cheese, avocado and sunflower seeds for lunch and Steak with sautéed onions and sweet potato for Dinner,” says, Mira and Jayson Calton, PhD from their latest book, Rich Food, Poor Food: readers get a unique Grocery Purchasing System (GPS) to navigate the grocery store aisles with ease, identifying micronutrient-Rich Foods (those that contain higher amounts of the vitamins, minerals, and essential fatty acids that the body needs to perform all the functions of healthy living.), while avoiding over 150 Poor Food ingredients such as pesticides, carcinogens, hormones, and genetically modified organisms (GMOs).

Here’s why:

Breakfast: Yogurt and Dried Prunes.

Your bones require many micronutrients to stay strong. And you can’t absorb micronutrients without good strong gut bacteria. Start with an organic Greek yogurt and a few dried prunes. The yogurt gives you healthy bacteria to keep your gut ready to absorb vitamins and minerals. Purchase organic to ensure the dairy cows were not treated with rGBH (synthetic hormones). A Florida State University study proved that eating a serving of prunes every day stopped bone loss and increased bone density in post-menopausal women. The high fiber content in these wrinkled wonders also reduced hunger in study participants. Osteoporosis is the pits. To reduce your risk for it, enjoy these pitted delights.

Lunch: Salad with canned salmon and gouda cheese, avocado and sunflower seeds.

Don’t choose a spinach salad. Spinach has too much oxalic acid, which depletes magnesium and calcium. Opt for romaine and load it up with an array of brightly colored vegetables. Then add Gouda cheese to the top. This cheese of Dutch origin is the third-highest source of the elusive vitamin K2. Only natto, a Japanese fermented soybean dish, and goose liver pate surpass it. There are two natural forms of vitamin K—K1, which comes from plants and is essential for blood clotting, and K2, which comes from bacterial/animal sources and may reduce the risk of osteoporosis, arterial calcification, rheumatoid arthritis, and even certain types of cancer. Chop up 3 ounces to be eaten over the day or dice into your salad here.

Add salmon: This fatty fish is a delicious source of vitamin D, which helps the body metabolize and absorb the calcium in food. Vitamin D is converted to its active form in the kidneys, enabling it to help with calcium absorption. Additionally, omega-3 in the salmon also helps absorb and retain calcium. The bones in the canned salmon are nearly impossible to see or taste but they add in a large dose of calcium to your meal.

The sunflower seeds and avocado are loaded with healthy fats, and also vitamin E, which aids in the utilization of that elusive vitamin K.

Dinner: Steak with sautéed onions and sweet potato

Beef: Don’t be cared of earlier reports that protein is bad for your bones. According to a systematic review including 61 studies from the past three decades published in Amer. Journal of Clinical Nutrition indicates that despite common misconceptions protein doesn’t negatively impact bone health. Choose your meat wisely. Purchase grass-fed organic beef for its higher levels of healthy fats like CLA and omega-3, and lower amounts of omega-6 and saturated fat than grain-fed cows.

Onions are loaded with numerous bone-building compounds. First, they contain something called F-L-glutamyl-trans- S-1-propenyl-L-cysteine sulfoxide that may inhibit the activity of cells responsible for breaking down bones. Onions also contain quercetin and kaempferol, two phytochemicals that may increase bone density. These white bone builders also promote bone health because they contain inulin, a plant fiber that has been shown to increase calcium absorption by 33 percent. So serving onions in a cream sauce may be a prescription for an osteoporosis free future. These numerous nutrients may help to explain why the women of Turkey, who have the highest consumption of onions in the world, also have the lowest osteoporosis fracture rate in Europe.

Sweet potato: Sweet potatoes are a fabulous source of potassium, which research suggests may boost bone health. Studies have found that people whose diet contains plenty of potassium have denser bones. They also lose less calcium in their urine.

– Mira and Jayson Calton, PhD