Archive for September, 2015

Fall Tips To Stay Healthy

Posted on: September 27th, 2015 by healthy1 No Comments

Fall is officially here and, despite our best efforts, New Year’s is less than 100 days away. Most of us will have a resolution having to do with health by that time, but let’s start working on it now to ensure a happy and healthy holiday season!

  • Ignore “Pumpkin” Flavored Treats

While tempting and oh-so festive, it is best to resist celebrating the falling of the leaves with one of these treats. A 16-ounce Pumpkin Spiced Latte at Starbucks made with two percent milk and whipped cream packs in 380 calories. Four pumpkin spiced sandwich cookies contain 300 calories and one pumpkin beer contains 337 calories. With those same 300 calories you could enjoy one of the following meals: Barbecue Salmon and Snap Peas (a six-ounce portion); Pork Chops Stuffed with Feta & Spinach (a four-ounce cut); and even a four-ounce filet with fresh herb and garlic rub!

  • Start Boosting Your Immune System

One of the benefits of following the previous tip is that your digestion and immune system will be working better since you’ll avoid a lot of sugar intake. In addition to minimizing sugar, it’s a good idea to take a high-quality probiotic on a daily basis. I recommend Klaire Labs Therbiotic Complete. Things to look for in a probiotic: it should be refrigerated, should include multiple strains of bacteria (ours have 12); and should contain anywhere from 25- to 50-billion bacteria per serving. Consult with your functional medicine doctor to determine which dosage is appropriate for you. Probiotics not only helps your digestion and improves your immune system, but also assists your body in synthesizing vitamin K and B vitamins.

  • Get Active

Fall is a beautiful time of year. Crisp air, changing colors of the leaves, the fetching JCrew outfits. Sign out of Facebook, set your DVR and lace up those sneakers. The moderate temperatures are a perfect time to get some mileage under your feet before the stress of the holidays. Walking will not only boost your metabolism but will help with the winter blues that some of us encounter as colder, darker days approach. It doesn’t have to just be walking – enjoy your outdoor activities. Rake the leaves, join a flag-football team, weed the garden or just chase the kids around. If you’re currently inactive, make it your goal to simply get up every morning, walk outside and take five deep breaths. Just start with something.

The goal for the next 30 days should be to lay a solid foundation of good habits. Traditionally October is a pretty quiet month so make it your practice run before the holiday rush is here. Hit up the farmers markets, cook fresh, real food, nourish yourself inside and out. Designate a team leader for your family (work or home) to have a healthy fall. Practice makes perfect!

This post was originally published on September 27, 2015 on American Daily News.

Walking For Health Means More Than Taking The Stairs

Posted on: September 16th, 2015 by healthy1 No Comments

 

When asking patients what sort of daily exercise they are getting I often receive the response “well, I walk all day.” I don’t want to be discouraging but that’s not exactly the exercise I’m talking about. We were built to be ambulatory creatures. We weren’t meant to sit on the couch, at our desk, in the car or in a chair for 8-12 hours a day (the national average). Meaning we are spending 60 percent of our waking time in sedentary activities. Our physiology was designed to spend our days hunting, gathering, dancing, crawling, climbing, and yes, even walking. Our genome craves it, we can actually alter our genes based on our level or activity!

Now, if you do make it a habit of walking for exercise – or if you’re going to start – here’s what you need to know. In order to receive a benefit from walking it should be done as often as possible. I’m talking about more than just taking breaks at work, using the stairs instead of the elevator, parking further away from the door, etc. Make walking a challenge. You will almost never see me with a cart at the grocery store. I’ll either bundle my groceries in my arms (this also keeps me from impulse buying) or I’ll grab a basket and carry it (most of us ladies could use more toned arms).

Make it a family game. Buy pedometers for everyone and see who wins on a – daily, weekly, monthly basis. Challenge each other to push further, add steps in before work or school, start a walking club at work to get everyone away from their desk during lunch, take a family walk together after dinner. If family and friends aren’t supporting your goals find your own tribe! There are tons of active people looking for comrades. Join a walking club or start your own. We have to keep each other healthy! Creating a consistent habit, especially one backed by the support of others is the easiest way to stay on track.

How far do you need to go? There really is no magic number – the 10,000 daily steps is an awesome goal, originating in Japan with pedometers sold in the 1960s. It’s not only an easy number to remember it’s practical for most people. It translates into about five miles daily and should be done at a moderate pace. Meaning hypothetically you could “walk” it in just over an hour’s time. Take an hour away from your television watching or computer time (which is probably done sitting) and get out there and walk.

Your results will depend on your goals. Are you looking to improve your cardiovascular health? Wanting to lose weight? Just maintain your health? Watching your diet as well as adding in exercise will double-time your results. Make sure to speak with your physician to outline a personal set of goals and recommendations for your wellness program before starting anything new.

Now get out there and walk!

This post was originally published on September 16, 2015 on American Daily News.