Well we are halfway through the first month of 2016. How are you doing with your New Year’s Resolutions this year. I hope those resolutions included getting healthier. Did you set attainable goals, and are you working everyday to achieve those goals? I want to encourage you to not give up, to keep going! It may be tough, but don’t stop! I hope that you have set out to make 2016 your best and healthiest year ever. I see people everyday with health issues, most of which are preventable. I believe we all need to do more to take better care of our health and I want to help you do that. I want to share with you my 7 essentials for living a more balanced, healthy, and vibrant life!
Good News for Great Living!
Nutrition
Good nutrition is the foundation for healthy living. I believe that it is essential that we eat healthy well-balanced meals and snacks. With all the unhealthy food choices we are presented with everyday, it is not always easy to eat healthy. It can be done though, and here are a few basic tips to help you. With every meal you eat try to get a good balance of the 3 macronutrients, protein, carbs and fat. Visualize a 3-section plate and fill first section with a good lean protein, fill the second with veggies, and the third with fruit or veggies plus some good fat. Limit the amount of whole grains that you eat, and avoid processed grains all together. What you drink with your meals is of utmost importance if you want to stay nutritionally balanced. Avoid sugary drinks and drink either water or unsweetened drinks. If you must have some sweetness then use my favorite no calorie natural sweetener, Stevia.
Exercise
Whether you want to stay healthy and fit or get there, exercise is a must. Exercise to some people is a dirty word. So if it makes you feel any better call it physical activity. Our bodies are made to stay active, and studies show that when we consistently exercise it greatly improves our overall health and vitality. It is my recommendation that you schedule a minimum of 30 minutes of daily physical activity/exercise at least five days a week. If you think you’re too busy to block off 30 minutes at one time, then split it up, 15 minutes in the morning and 15 in the evening. It is essential to find exercises or activities you can enjoy and be consistent in doing them. As many new studies are proving this consistency may add years, but most certainly quality to your life.
Water
We cannot live without water. Depending on age our bodies are composed of 55-70 % water. I encounter people every week with health problems that are primarily due to the lack of water consumption. It is believed that approximately 75% of Americans are chronically dehydrated, and in 37% the thirst mechanism is so weak it is often mistaken for hunger. We must keep our bodies properly hydrated and here are my recommendations to help. It has been determined that we should drink at least 1/2 of our bodyweight in ounces of water per day. For example if you weigh 200 pounds then drink 100 ounces of water per day. You should always rehydrate your body with two glasses of water as soon as possible after waking. I recommend that you do not drink unfiltered tap water. My preferred type of water to drink is natural spring water.
Sleep
Early to bed and early to rise, makes a man healthy, wealthy, and wise. Like food and water, sleep is absolutely essential for living a healthy life. Much of the repair and restoration processes of our body take place during sleep. Poor quality and insufficient sleep has been linked to the onset of and correlates with a number of chronic diseases and conditions. Here are my recommendations for getting the quality sleep that our bodies require. The amount of sleep can vary among individuals, but the consensus is 7 to 9 hours of sleep each night is what our bodies need. I recommend that you get on a regular consistent bedtime schedule and wake up schedule. Many people have difficulty falling asleep and/or staying asleep. If that’s you, I recommend that you start preparing for sleep at least one hour before bedtime. In preparation doing some moderate physical exercise/activity can be helpful. Also avoiding large meals, alcohol, and caffeine close to bedtime is advised. I also highly recommend that at least one hour before bedtime you turn off all the TVs, computers, and other electronic devices.
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