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

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 # 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

Walkable Neighborhoods May Decrease Childhood Obesity

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familywalkFrom Your Health Journal…..”I wanted to share a very interesting article with my visitors from Babble (courtesy of Disney) written by Heather Neal, MS, RD, LDN. As we know, childhood obesity is on the rise in many areas of the world, along with illness associated with it such as heart disease, cancer, type 2 diabetes, weak joints, and asthma. Change is needed, and quickly. There is no easy solution is site, but small steps on a regular basis will have big effects later on. The ‘art of walk’ is becoming a thing of the past, as so many children do not walk to places – a friends house, school, the store. Ms. Neal points out many excellent facts, including how a new study shows that kids are less likely to be overweight if they live in walkable neighborhoods, meaning they live within walking distance to parks and retail stores. It makes sense, as parents want their children to always be in a safe environment. Please visit the Babble web site (link provided below) to read the complete article. It was well written and informative.”

From the article…..

Are you sick of hearing about childhood obesity? The term childhood obesity epidemic is popping up everywhere and we’re not likely to see that stop any time soon. It’s a huge issue, but it’s a prime example of something in which the tiniest of steps can make a huge impact.

In this case, actual steps can help us fight this battle. A new study shows that kids are less likely to be overweight if they live in walkable neighborhoods, meaning they live within walking distance to parks and retail stores. This Canadian study revealed that even after adjustments were made for other factors such as socioeconomic status, ethnicity, age, gender, and more, the walkability of a child’s neighborhood was associated with BMI. Over 3,000 Toronto children were followed in a study called TARGetKids! (The Applied Research Group for Kids) in order to determine whether factors in early childhood (0-5 years) are related to health problems later in life.

To read the complete article…..Click here

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

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.