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

Healthy Tip # 195

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Another healthy tip courtesy of Amy Korn-Reavis

sleepMaking 7-8 hours of sleep a priority to help improve your overall health. The new year allows us to focus on our life and to create new habits that will improve our daily lives. The one thing that will make improve your health, memory and weight loss efforts is to get enough sleep. Sleep allows your body to release growth hormone, consolidate your memory and allows you to heal. This is the one little change you can make that will have the biggest effect on your health.

Amy Korn-Reavis, RRT, RPSGT, Coordinator NDT Program, Concorde Career Institute, Writer, Speaker

Healthy Tip # 194

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Another healthy tip courtesy of Helen A. Agresti

applevectorsmallEat consistently!

Our bodies work most efficiently when we consume healthy foods at consistent times of the day. We should fuel up every 3-4 hours with a nutrient dense meal or snack. Otherwise, we are doing a disservice to our metabolism, which naturally starts slow down after the age of 30. Consume just enough to feel satisfied without feeling full. Treat yourself by eating consistently and healthy everyday of the year.

– Helen A. Agresti R.D., Professional Nutrition Consulting, LLC

Healthy Tip # 193

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Another healthy tip courtesy of Debbie Mandel

stressStress stands at the root of disease process for both mind and body via inflammation. Stress triggers disordered eating, sleepless nights, chronic pain and saps your energy. Therefore learning how to manage stress will generate health and happiness. Since stress is cumulative, you can begin by learning how to handle the small stressors. The large stressors, like a hurricane or fiscal cliff, you have no control over, but the little ones like learning how to say no when you are too tired, or letting go of a perceived slight, will greatly improve your relationship with others, especially the relationship you have with yourself. To manage the small stressors which come your way:

.. Be aware. Helicopter over yourself and when you feel anxious or angry, observe it and realize what is setting you off.

.. Let it go. Everyone experiences daily “road rages.” Don’t take it personally and move on.

.. Get into the habit of making a positive story about the perceived facts instead of a negative one. Soon you will be doing this automatically.

.. Life is a sit-com. Don’t take yourself so seriously. Humor is a great way to reduce stress to absurdity.

– Debbie Mandel, M.A., Radio Host/Websites Host/Speaker/Fitness and Stress Management Expert, Author of Turn On Your Inner Light: Fitness for Body, Mind and Soul

Is Self-Help the Secret To Reducing Childhood Obesity?

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femalestrainingFrom Your Health Journal…..”A very educational article from Time magazine written by Bonnie Rochman entitled Is Self-Help the Secret to Reducing Childhood Obesity? Childhood obesity is growing all over the world, and in the United States, one in three children are considered overweight, while one in seven are considered obese. Along with this, obesity related illnesses are up – including weak joints, heart disease, asthma, cancer, and type 2 diabetes. Education is a key ingredient to reducing childhood obesity, but some families do not have access to this! Studies at the University of California, San Diego School of Medicine indicate that a self-help treatment program for overweight children and their parents, guided by clinical experts, may be an effective solution to help children lose weight. The researchers state parents can help their kids lose weight without such costly and time-consuming intervention by relying on a self-help “coaching” method that requires only bi-weekly guidance from a pediatrician. Please visit the Time magazine web site (link provided below) to read this complete article. It was very interesting, well written, and well thought.”

From the article…..

There is no shortage of strategies to lose weight, but which work best for children?

One in three U.S. kids weighs too much, according to the latest government statistics, but parents don’t have too many appealing options when it comes to helping their children slim down. The gold standard treatment for childhood obesity that’s typically endorsed by weight-loss specialists involves six months of weekly clinic visits lasting 90 minutes each during which families learn the basics of nutrition and are introduced to ideas such as ”stimulus control” — or bringing only healthy food into their homes lessen the temptation from more calorie-ridden, unhealthy products. But many parents can’t afford the time or money that requires.

Now researchers from the University of California, San Diego (UCSD) say parents can help their kids lose weight without such costly and time-consuming intervention by relying on a self-help “coaching” method that requires only bi-weekly guidance from a pediatrician. In a study published in the journal Pediatrics, the scientists found that using the self-help model resulted in a 12-year-old of average height losing five pounds over the five-month study period compared to children who received no guidance about weight loss. Those kids who got no treatment during the study period actually gained weight: a 12-year-old of average height put on five pounds. “We saw significant losses in the guided self-help kids while the control group continued to gain weight,” says Kerri Boutelle, lead author and a professor of pediatrics and psychiatry at UCSD.

The more flexible approach — which reduced face-to-face treatment time from about 36 hours over six months to less than five hours over five months — could potentially help more families and broaden the reach of childhood-obesity treatment, say the study authors. “This is the first time this kind of model has been tested and it looks promising,” says Boutelle.

To read the complete article…..Click here