Snacking can be become an integral part of your healthy diet. Adults don’t often get enough water, protein, potassium, magnesium and Vit Bs in their daily diet. Snacks should not be confused with sugary treats. Instead choose foods that are a mix of healthy carbs, fats and protein. Delayed Breakfast. You are not into breakfast when you get up? Think of your midday snack, as delayed breakfast to include a source of whole grains, protein, and fats. Whole wheat toast…
Let’s take a “Look” at how well you are protecting your vision! Our eyesight changes as we move through the years and we need to do all we can to protect it the best we can. Wear sunglasses, marked UV protection, that block out ultraviolet rays. Quit smoking, which increases the risk of eye diseases. Studies show smokng increases the risk of age-related macular degeneration, cataracts, glaucoma and diabetic retinopathy and “Dry Eye Syndrome”. Eat nutritious foods that support eye…
See if you can incorporate some of the tips that all Olympians incorporate into every day. Something is better than nothing. Do “something” every day that gets your blood flowing. Prioritize Sleep. Optimize your sleep, set a regular routine. Your State of Mind Matters. Stay focused on the things you CAN control, like including exercise in your day. Make protein a Part of Every Meal. 50 grams divided by every meal. Keep sugars and salt to a minimum. Stick to…
The cold and darker days of winter means we are out less in sunlight. Less sunlight means lower Vitamin D levels. According to Journal of Preventive Cardiology lower Vitamin D levels means lower body fitness. Balance Your Eating: Maintain an even blood sugar level, space meals 5 hours apart. Practice the “good plate method” means 1/3 protein ( 50 grams a day) 1/3 carbs and 1/3 vegetables. Eat Right: Eating energy boosting Vit D foods like fish, yogurt, and vitamin…
Prediabetes happens when the body cells can no longer respond to insulin supplied. Do you have? Abdominal Fat is the greatest risk: Visceral (abdominal) fat hinders the processing of insulin. Keep waistline under 35” for women under 40” for men. Increased Thirst: Blood glucose (sugar) draws water from all the body’s tissues. The sense of thirst is there and unquenched. Dry Itchy Skin: With blood glucose drawing moisture from skin leaving it prone to itch and cracking. Blurred vision: High…
The Busy Season has arrived. December is the month you need to pace yourself to enjoy. Start by thinking energize. Here are some tips to motivate and energize. Get out of the house. The fresh air and sunshine offer mood-boosting effects and are a good source of Vitamin D. Try something new. Try something new or even adventuresome or totally new, food, friends or entertainment. Involve friends and family. Energizing with others, is a “twofer” sharing your joy with someone…
Vitamin D is the hormone produced by the body when skin is exposed to UVB rays from the sun. As we return to humanity, we MUST support our immune system, or the littlest germ will have us Down and Out. Vitamin D is classified as a fat-soluble vitamin. 5000 Units per day is recommended. That means that the Vitamin D you make and consume from foods and dietary supplements is stored in fat tissue for later use. Without enough Vitamin…
A Big Thanksgiving dinner is on this week for most of us. Here is your caution: SALT. Salt automatically comes in many processes food and the turkeys are made moist by hi levels of salt. When your body is craving salt, your body is really looking for good fat!?! WHAT? Stress and anxiety that usually comes with any big event puts your body in a nutritional high stress mode. When our bodies are on “Hi Rev Mode” your brain and…
Research has shown coming out of the Pandemic our bones have suffered. Fractures are responsible for more hospitalizations than breast cancer, heart attacks, and strokes in women over 55. Men don’t’ fare much better. Top tips for stronger bones from the Osteoporosis Center at NYU: Vitamin D Both men and women over the age of 50 also need 800-1,000 IU of vitamin D daily to help their bones absorb calcium. Think calcium. Average needs to age 50 and men up to…
Prediabetes occurs when the body’s cell no longer responds correctly to insulin output. Prediabetes affects 60 million Americans. Check the following and if you are having any make appointment with your doctor as soon as possible. Being Overweight The belly fat hinders the processing of insulin. Waist for Men over 40” and women over 35” is diagnostic. Increase Thirst and Urination. Excess glucose (sugar) draws water from the body. Increased water intake does not quench thirst, so increased urination. Tingling…