Small Health Steps To Take For A Better New Year

Don't wait until the New Year to start being healthy. Start now, but start slow. Make small healthy habits now to make the New Year transition much easier. For example:

• Take the stairs instead of the escalator
• Park away from the store instead of right in front
• Walk to distances that's under a mile instead of driving
• Eat fruit or nuts for stacks instead of cookies 
• Enjoy your favorite meats and veggies but skip on the rice
• Add an extra cup of water to your daily intake

Don't Wait! Start small, but start now and you will be happy you did. 

Quick Holiday Eating Tips For You

Start your holiday off with a fun run. Lots of communities and recreation centers have Turkey runs. Get a minimum of 30 minutes of exercise before eating your holiday feast later on. Eat during the day. Do not go the entire day without eating, so you can pig out later. Your digestive system and your waist-line will thank you later. Eat more meats and greens. Limit the amount of simple carbohydrates you take in. Remember its one day of eating and drinking but the damage can last for weeks.  

Good Books for Your Health

Reading a variety of good food and nutrition books are a good way to kick star your wellness program. Here are a few: 

• 21-Day Weight Loss Kick Start by Neal D. Barnard, MD
• The Blood Sugar Solution by mark Hyman, MD
• Eat to Live by Joel Fuhrman, MD
• The Paleo Diet by Loren Cordain, PhD
• It Starts with Food by Dallas and Melissa Hartwig
• The Omnivore's Dilemma

There are a lot more, but this is a good start. 

Balance Your Hormones for Optimal Health

Hormone imbalances are becoming more common among women in their 30's and after 40, the odds of unpleasant menopause-related symptoms are greater today than ever before. Here is what can help you restore your hormonal balance and health. 

• Diet: limit carbohydrates, and eat plenty of fresh vegetables with lean protein
• Exercise: exercise that has a relaxing effect, such as yoga or gentle aerobics, helps to restore balance.
• Toxins: avoid them in food, skin care, and household products. Look for BPA-free plastics and cans.
• Stress Management: get enough sleep, manage schedules to avoid unnecessary stress, and allow time for activities you find relaxing. 
• Chaste Berry: also called vitex, the herb, is used to relieve PMS, irregular periods, and menopausal discomfort
• Isoflavones: these are plant sources of estrogen that increases levels of the hormone throughout the body. 

Try these suggestions, part 2 coming soon!

Circuit Training

People are moving away from commercial gyms to Recreations Center's, home gym's, and Condo facilities. Most of these locations are fitted with preset circuit machines. You can still get a great workout with free weights. Here are some tips: move quickly from exercise to exercise, get creative, perform reps to failure at 25 to 30 on each move, and have fun.

Take Care of Your Brain

Although the brain is only 2 percent of the body's weight, it uses a whopping 20 percent of its oxygen supply, as well as 20 percent of blood flow. Feed your brain daily with oxygen from exercise, healthy essential fatty acids, and at least 64oz of water daily. 

Encouraging Healthy Children

Not getting enough physical activity has been shown to cause weight gain in children. Encourage children to play at least 30 to 60 minutes a day. Go for family walks or bike rides. Play sports or join a boy's and girl's club. Walk instead of riding in a car.

Limit TV and video games to no more than one hour a day. Remove the TV from the child's bedroom. Jump rope, dance skate, or play Frisbee with your child. Take your family to the park or pool.