16 Healthy Tips for Feeling Better in 2010

JANUARY 2010-16 Healthy Tips for Feeling Better in 2010

1) Don't skip meals.  Your first meal of the day should include protein and fiber which slows the passage of feed through the small intestines.  As a result, you feel satisfied longer.

2) Ditch extreme diets. Extreme diets are to radical to stick with.  Make less drastic changes that are more acheiveable.

3) Savor every bite. Don't agonize over what your are eating, but rather, enjoy it...slowly.  Eat with awareness, and try to chew at least 20 times before swalling.  You will appreciate each bite more and will end of eating less.

4) Become a pill popper.  A couple of overlooked vitamins are vitamin D and Omega-3 fats.  Most of us live in a cold weather climate, discouraing sun exposure.  Lack of adequate sun exposure leads to a vitamin D deficiency.  Take 1,000 IU's of vitamin D daily and 400mg of Omega-3 daily.  Omega-3's are a major component of our brains and can be found in supplement form or foods like flaxseed, walnuts, salmon, soybeans, halibut, raw tofu, winter squash, scallops, and snapper. 

5) Throw out your scale. Waist circumference is actually a more informative measurement.  The size of your waist indicated home much dangerous "omental" fat you have.  "Omental" fat is the fatty layer of tissue beneath your belly muscles that pumps inflammaroty chemicals throughout your boys.  This drives up blood pressure, cholesterol and blood sugar.  Measure your waist.  It should be less than 1/2 of your height.  The average for women is 32" and 35" for men.

6) Eat well, then eat what you like.  You know what you shouldn't eat, but what about what you should?  Daily, you should eat 7 servings of whole grains, 5 servings of vegetables, 4 servings of fruit, 2 servings of low-fat dairy and 1 serving of tree nuts.  A serving is the size of a deck of cards.  Carry a pack with you for a guide if you need the help.

7) Go for a walk.  Try to walk at least 10,000 steps a day.  A pedometer will help. Walking helps strengthen core muscles, promotes endurance and blasts fat.

8) Take control of your health.  No matter how old you are or how well you feel, see your doctor for a screening for heart disease, high cholesterol and diabetes. 

9) Skip a shampoo.  Using chemically loaded shampoo every day puts wear and tear on your hair follicles.  Give your hair a break and just rinse with water every other day.

10) Stop rushing to work.  If you arrive early to appointments, you regain your control of the agenda and feel less disheveled and more confident.  

11) Pump some iron.  Muscle burns significantly more calories than fat, and the difference is still great when when we're at rest.  Your own body weight counts are resistance too.  Try push-ups (or modified with your knees down) and pull ups (modified with a stool or partner as support).

12) Get your ZZZ's.  Inadequate sleep increases the chance of heart disease and diabetes, and in the short term, it can lead to accidents and interfere with work performance.  Make it a priority to get at least 7.5 hours of sleep a night to re-boot your brain and feel younger.  

13) Brush and floss daily.  Inflammation causes more health problems than you might expect.  Gingivitis is a leading cause of an immune civil war than stimulates inflammation, a major cause of heart attacks.  Brush for a full 2 minutes every morning and night to reduce your risk of heart disease, and floss to clean 40% of tooth surfaces that would otherwise be missed with brushing alone.

14) Kick up your feet.  After a long day on your feet, finish it with an Epsom salt soak.  The magnesium helps relax sore muscles.

15) Help someone else.  Dedicate at least a few hours every week to help those who need it.  Life will be more fulfilling when it's more than ourselves.

16) Be Fearless.  You can appreciate the limitations of your current life until you have challenged and moved past them.  

 

No matter when you start, remember that resolutions are marathons, not wind sprints.  Be persistant and keep going. 

 

Source: Dr. Oz.  USA Weekend. Jan 1-3, 2010