Healthy Tip # 206

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Another healthy tip courtesy of Tamara Duker Freuman

healthyplateResolve to get more “culture” this year. Cultured foods rich in beneficial, probiotic bacteria, that is! Cultured dairy products – like yogurt and kefir (drinkable yogurt) – contain la variety of live and active bacterial strains that can survive the journey into our digestive tract, where they take up residence and fortify the ranks of health-promoting, protective allies. Lactose intolerance is no longer an excuse for foregoing your daily dose of cultured dairy, either, as there are more low-lactose and 100% lactose free options available than ever. Goat’s milk yogurt and kefir (I like Redwood Hill Farm brand) are a great option with about 25 percent less lactose than cow’s milk yogurt. For lactose free products, a brand called Green Valley Organics yogurt, kefir and sour creams are available nationally. Unlike resolutions to lose weight and exercise more, eating a daily dose of probiotic-rich, cultured dairy is a healthy commitment that most people will probably actually enjoy taking on! As a bonus, if you’ve resolved to shed some pounds this year, that low fat, plain kefir you keep in the fridge can do double-duty as a reduced-calorie, lower fat and lower cholesterol substitute for heavy cream, buttermilk and condensed milk in your favorite recipes for soups, pancakes and baked goods.

Tamara Duker Freuman, MS, RD, CDN, Registered Dietitian And Food Blogger In NYC

Healthy Tip # 204

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Another healthy tip courtesy of Jessica Drummond

womanpushupMy best health tip is to take a look at your calendar and see what you can let go of doing. In my practice, I see a lot of burned out women. While I believe that being generous is one of the best things that you can do for your health (and for the health of your community), it’s essential do be strategically generous in order to preserve your own well of giving strength. For example, instead of constantly picking up the pieces of volunteer or work projects when things fall apart, take a look at your calendar for the year ahead, think about the ways that you most enjoy giving, and plan those in advance. If you enjoy cooking, volunteer for the committee that brings food to the next event or to bring meals to seniors in your community. If you hate to cook, but love to be a fly on the wall with your kids and their friends, volunteer to chaperone the field trip or drive the carpool to the out of state soccer games. When women give from a place of ease and strength their well of giving is that much deeper and more flowing. And, don’t forget that we all have different strengths and like to do different things, so one project that might feel like a complete burden to you will gladly be picked up by someone else if we are all working together from a place of strength.

Jessica Drummond, MPT, CCN, CHC, licensed physical therapist, certified clinical nutritionist, and certified health coach.

Healthy Tip # 203

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Another healthy tip courtesy of Tamara Cameron

saladheartsmallThe easiest way to increase nutrition, and thereby health, is to eat a salad every day. Brightly colored vegetables, especially leafy greens, contain the vitamins, minerals and phytonutrients that our bodies need to stay healthy. Eight to ten 1/2 cup servings of vegetables each day is not too many. Ideally, 40 to 50 percent of those servings are raw. Committing to eat one salad each day will give your body at least three or four servings of immune boosting, energy enhancing raw nutrition. Be sure to add a tablespoon of your favorite vinaigrette, a few chopped nuts or a tablespoon of seeds to ensure maximum vitamin absorption. Mix it up! Create different combinations of veggies that you love. A salad a day helps with weight control, stabilizes blood sugar and enhances the immune system. Easy and delicious!

Tamara Cameron, Health & Nutrition Coach

Healthy Tip # 202

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Another healthy tip courtesy of Dr. Perry Chinn

applevectorsmallThe tremendous amount of research as to the importance to the simple molecule nitric oxide (not too long ago thought of as a useless by-product of metabolism and combustion, even a toxic pollutant) has gotten even more relevant with the understanding of the secondary pathway in the mouth for normal production of the heart protective substance. We get many of the nutritional precursors in our diet from green leafy vegetables in the form of nitrates. Interestingly, we as humans have not evolved to effectively metabolize these nitrates and must rely on the normal population of bacteria in our mouth to do this for us. A truly life saving symbiosis that can be devastated by our war on “germs”. By over-utilizing antiseptic rinses, tooth paste and other tools of bacterial warfare, we can effectively destroy one of the most important primary sources of nitric oxide, thereby laying us open to cardiovascular disorders including hypertension, atherosclerosis,
diabetic vascular disorder and much more.

You CAN keep your breath fresh AND keep your heart healthy..

Perry Chinn, D.C.

Healthy Tip # 201

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Another healthy tip courtesy of Coco Coco O’Donnell

saladheartI am a pharmacist and wellness coach, and work with clients to get off prescription medications AND stay healthy. I recommend that everyone add cultured vegetables into their diet. It has been discovered that cultured vegetables have more active cultures and bacteria than expensive probiotics.

The reason we need more live cultures is to enhance the function of our gut. This organ, disregarded by most until it starts acting up, is the foundation of our immune system and is involved in much more than just digesting our food and assimilating the nutrients into our body.

When we eat cultured vegetables, these organisms help to replenish the naturally occurring bacteria that is destroyed when we eat sugar, processed foods, refined grains or take antibiotics. Examples are sauerkraut, kimchee, relishes, and you can make your own using an endless number of vegetables.

Kefir and yogurt are examples of fermented dairy. Often, the addition of cultured vegetables can eliminate problems with constipation, diarrhea and have been know to offset some types of food poisoning.. It may be an “acquired” taste for you, but one that is well worth it!

Coco Coco O’Donnell, RPh, CPCC Clean Living Coach Clean body. Clear mind. Crave Life!

Healthy Tip # 200

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Another healthy tip courtesy of Kim Evans

saladplateIn talking with people who are trying to make changes in how they eat, I always suggest that they keep a food diary for a week or so. I like to stress that it is just for their eyes…and that they need to be brutally honest about what goes in their mouth. Then after the week is over, they can see what they eat, when they eat, and how much. When you can actually see what you are eating, it is easier to make small changes that can make a difference. If they want me to look it over, I will….and make suggestions such as:

– Eat less or not any processed foods

– Substitute water for pop

– Drink plain coffee in place of a coffe drink

– Find ways to add more vegetables and fruits into your daily eating

Baby steps can make a big difference.

I also suggest that if they have issues with being out of control with certain foods…..don’t have them in the house. Seems like a no brainer to me, but lots of people do not consider that. And when they make the big step of going to the gym, I try my hardest to tell them to take it easy! There is so much enthusiasm at the beginning of the year, and lots of people overdo it, and are either too sore or get injured and then never go back to the gym. Again….those baby steps. No one got out of shape overnight, so it is unrealistic to think that you will be back in shape in a week. Patience grasshopper…….it is the journey not the end result. (I actually say that once in awhile)

– Kim Evans, BS AFAA, USATF Fitness Professional, and track and field coach Holland Aquatic Center Holland MI

Healthy Tip # 199

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Another healthy tip courtesy of Susie Garcia

sodabottleOne Step Closer:

The one thing that I would like to suggest is actually 2 things combined:

Eliminate SODAS from your life. Regular or diet. Regular sodas are loaded with sugar which means empty calories and no appetite satisfaction. Which sounds more delicious? A can of coke…. OR Orange Balsamic Marinated Shrimp with wilted Baby Greens?

Can of coke = 140 Calories; Shrimp with greens = 134 calories. The problem with drinking sugary sodas is that they ADD to the calories of a meal and don’t replace a meal or other food item.

Diet sodas, although calorie free present another issue because they contain non-nutritive (artificial) sweeteners which have been shown to ‘trick’ the brain with the sweet taste and causing a false release of
insulin, in addition these substances are chemical in nature and are an additional toxin that have to be processed by the liver. (occasional exception: Stevia is a natural calorie free sweetener used in some sodas) The ‘combo’ effect of eliminating sodas from your life is that you need to replace it with something…..hmm-mm….Water! or Tea, especially green tea. Replacing sodas with regular water, sparkling water or organic teas will keep your body hydrated and you will be AMAZED at how great you feel.

This might not be the easiest suggestion but you can start with reducing your daily intake by “one soda” each day until you reach zero.

– Susie Garcia, RD, /Nutritionist ~ Registered Dietitian, Expert Nutrition Advice You Can Trust

Healthy Tip # 198

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Another healthy tip courtesy of Dede Cummings

yogaposeI have used mediation and mindfulness steadily since my bowel resection six years ago, and I have made a daily practice of morning yoga and mediation. When I sit at the end of my yoga session (I use the gentle Rodney Yee DvD, “A.M. Yoga,” I let Rodney’s soothing voice guide me into a place where my breath is quiet, my mind quiets (that can take a while with me!), and my shoulders and ears and limbs are relaxed (look at statues of sitting Buddhas, and you will notice the elongated ears, the fingers in the lotus position, the downcast eyes…). I chant “Om,” before and after I sit, and I have a visualization that I let pass through my body from my head down through my spine, and out my lower back—it is a ball of white light. While this luminescent ball moves down my spine, I have a mantra I chant over and over that goes like this: “White light healing inflammation gone.” It is amazing to me how grounded and refreshed I feel after each morning session.

Dede Cummings, literary agent, author, publishing + design

Healthy Tip # 197

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Another healthy tip courtesy of Sunny Seward

applevectorsmallSnack smart with super foods. Super foods are superior sources of vitamins, minerals, antioxidants and essential nutrients. They provide nutrients that the body needs, but cannot make itself. This new year rev up your metabolism and burn fat by adding these foods to your diet. They taste great, balance your blood sugar and are a convenient way to eat on the run. Examples: goji berries, acai berries, cacao, raw nuts, seeds, quinoa, edamame and many more.

– Sunny Seward, MS, CNS, Masters in Nutrition, Certified Nutrition Specialist, Integrated Medicine & Nutrition

Healthy Tip # 196

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Another healthy tip courtesy of Jason Karp

girljogStop making excuses about not having enough time. Everyone has enough time. If you have time to read a book on how to lose weight, then you have time to walk outside. If you want to lose weight and keep it off for the rest of your life, exercise has to become a part of who you are rather than something you do. Find a way to internalize your workouts, and you’ll never have to worry about fitting it in. The time people spend reading books on how to lose weight could be spent running to lose the weight. Don’t be a weight loss book reader. Be a runner.

Jason Karp, Ph.D., 2011 IDEA Personal Trainer of the Year, Author of Running for Women & Running a Marathon For Dummies