Tips to be Healthy and Happy
Eat Breakfast! Combine Protein and Carbs for a Powerful Energy Combination
Intimacy Helps Keep Us Healthy--Mentally and Physically
Walking in Central Park, New York City
Being Healthy in the Bedroom!
Being Healthy--the Objective
Suggestions to maintain one’s health
1. Maintain blood pressure as close to 120/80 as possible. Stay away from salting your food and drink plenty of water and green tea. High blood pressure will make the size of your heart increase, this is not good.
2. Exercise three times a week and work towards increasing your heart rate. Remember to warm up and cool down to avoid injury. Always stretch after a workout too.
3. Floss and brush your teeth daily. This is actually connected to your cardiovascular health.
4. Don’t smoke.
5. Avoid second hand smoke.
6. Eat fish; three times a week is recommended. The omega 3s in fish keep our arteries younger and more elastic which is important as we age.
7. Get 7-9 hours of sleep every night.
8. Learn something new every day. This will keep your brain young and neurons will continue to develop new pathways in your brain. No matter your age you can do puzzles, sudoku, crosswords to develop new neurons. Even better for you is to learn a new language or take dancing lessons! You will use so many parts of the brain and it will make you feel great too!
9. Live within your budget. Don’t over reach with expenses and have an emergency fund. Keep track of your bills and keep purchases to mainly what you need and not what you want. Perhaps you would like to donate a bit of time/money to someone less fortunate as well.
10. Meditate. Start with 10 minutes and work up to 20.
11. Read the labels on your food and stay away from anything that your grandmother would not recognize as food. Also, stay away from high fructose corn syrup, it is very bad for the human body.
12. Get 20 minutes of sunshine every day if possible, especially if you live in a northernclimate. The vitamin D helps keep depression at bay.
13. Develop and maintain friendships. Try to reach out in person by phone or have lunch with a friend at least twice a month if possible. If lunch is hard during the week, have brunch on a Sunday!
14. Keep away from stress inducers. We each have different ones, so learn how to attune as to what brings on stress for you.
15. Get your annual checkup at the doctor’s office and stay current on your vaccines.
16. Develop and maintain intimacy with your significant other. Keep the communication lines open, this is key to intimacy. Keep the spice by trying new places or outfits or role-playing! It can be a lot of fun.
17. Eat lots of fruits and veggies. The brighter in color the more antioxidants and the better for you.
18. Lift weights, especially as we age, this technique helps keep muscle and our metabolism working. This is great for older folks because your metabolism is slowing down and lifting weights will help you to burn calories.
19. Get enough calcium—yogurt, milk, cheese, broccoli for example. Be careful with caffeine as it will make you lose the calcium if you have too much caffeine in your system. For the women, caffeine can make PMS worse as well as cause tender breasts to be even more tender.
20. Consume a handful of nuts as a snack. These are very good for you as long as you watch the portion size. The vitamin E is especially helpful to fight colon cancer.
21. Eat avocados, especially the men. This is helpful for a healthy prostate gland.
22. Avoid all white food. It is void of any nutritional value. While potatoes do have Vitamin C, they should be eaten in moderation because they function like bread or pasta, not like a vegetable.
23. Eat breakfast. Try to eat both protein and carbohydrates at this meal. It will last longer than just carbohydrates. A suggestion is greek yogurt, a crunchy healthy cereal and blueberries. Yum!
Sunshine Aids our Health and Happiness
Super Foods to Fight Disease
10 Super Foods for Super Healing!
Eat more of these foods to prevent disease
1. BEANS—lowers cholesterol, reduces chances for breast cancer and stabilizes blood sugar.
2. BERRIES—full of antioxidants. Will help prevent cancer and constipation. Eat them at peak freshness, do not slice them before storing them and eat them fresh.
3. BROCCOLI—Cancer fighter and heart disease prevention. Color should be dark, almost purple, lightly steam it and add lemon.
4. CARROTS—To prevent heart disease, cancer and macular degeneration. Eat with a little fat to help absorption of beta-carotene.
5. FISH—Omega 3s in Salmon, Albacore Tuna, Swordfish, Mackeral, Rainbow Trout, Sardines and Herring. Excellent for heart health.
6. MILK—the calcium prevents osteoporosis and lowers blood fat. Preferably drink organic milk, soy or almond and always the lowest fat version possible.
7. NUTS—The antioxidants and flavonoids in peanuts, almonds, and walnuts will prevent heart disease and lower cholesterol. WATCH THE SERVING SIZE! Nuts have healthy omega fats but don’t eat the whole bag.
8. ONIONS—Lower cholesterol, prevent hardening of arteries and thins blood.
9. ORANGES—Vitamin C helps boost immunity, the pectin (white stuff) aids in lowering cholesterol and controlling blood sugar.
10.TOMATOES—for the lycopene. Eat ripe ones for the most nutrition.
Choose Health--The Time is Now!
How To Prevent a Heart Attack
FOODS and ACTIVITIES SPECIFICALLY FOR THE PREVENTION OF A HEART ATTACK
1. Drink green tea.
2. Understand how many fat grams you eat each day. Recalculate to eat 15-20% of your calories as good fats: omega 3s and 6s as well as the mono-unsaturated (olive oil).
3. Cook with olive oil and use the extra virgin in your salads with vinegar for your salad dressing.
4. Eat more fiber. Whole grain breads, cereals and pastas. Toss beans into salads, casseroles and soups. Add fiber slowly to give your digestive system a chance to get used to it.
5. Eat fish.
6. Eat more veggies and fruit: kale, Brussels sprouts, broccoli, cabbage, red peppers, and berries! (these are considered fiber too).
7. Eat 5 ounces of nuts per week.
8. Do not eat butter.
9. Add ground flaxseed to cereal and salads (keep the ground flaxseed in your fridge).
10. Drink a glass of red wine or have a square of dark chocolate each day. (This is my favorite!)
11. Exercise—choose an activity that you can do with people if possible and change it up by crosstraining.
12. Lower stress, anxiety, depression and anger.
14. Develop a spiritual practice you can do for 20 minutes a day.
15. Enjoy the people in your life! Laugh and don’t take yourself too seriously.