Wellness Tips For The New Year
Do you use the new year as an annual health seminar with yourself? Here’s a l ist of 3 simple wel lness tips. Hopeful ly, these wi l l make picking an easi ly-attainable goal less daunting and enjoyable. Cheers to a healthy and happy new year. 1. Drink half your body weight in ounces of water If you weigh 160 pounds, you should drink 80 ounces of water. When the body is dehydrated, it doesn’ t run efficiently. Drinking water has plenty of benefits including increasing energy, flushing out toxins, improving skin complexion and boosting immunity, to name a few. 2. Start the morning with a hydrating warm drink I choose warm water and lemon because I l ike the taste. I ’ve also seen apple cider vinegar concoct ions that rehydrate and influence the body’s alkal ine state, which has been noted for added health benefits. Drink these before coffee and breakfast for instant energy, likely from
the rehydration process. 3. Be active daily
Aim for 30 minutes of activity daily. Break it up throughout the day: 10 minutes before work, 10 minutes afterwards and 10 minutes home with the kids. If a long-term resolution seems daunting, aim for new measurable goals monthly. Think shor t-term and create a new goal every month. For instance, come up with an idea like drink homemade juices or smoothies five days a week or don’t eat packaged snacks for a month. It doesn’t seem l ike such a l ife overhaul if you add or el iminate a cer tain food for just 30 days. Plus, if you get in the rhythm of it, you might continue. Or if not, you know you wi l l star t a new goal the next month. Good luck. Happy New Year and always remember to check with your doctor or physical therapist when making changes to your l ifestyle.
FEEL BETTER BY EATING BETTER
There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that includes lean protein and low- fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you wi l l find it helps your mood as wel l as your body. Here are some tips to help improve your mood and activity with the right nutrition. • Mix in Protein to Boost Mood. Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogur t, low-fat cheese and mi lk, tofu, and peanut butter. • Don’t Worry, “B” Happy. The B vitamins, including B6, B12, and fol ic acid, play a role in the production of brain chemicals that regulate mood. Especial ly if you have depression, be sure to consume foods rich in these vitamins. Good food sources for many B vitamins include shel l f ish, poul try, eggs, low-fat yogur t , and
for tified breakfast cereals. Fol ic acid in par ticular is found mostly in leafy greens. • Drink water. Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day. • Be active whenever you can. Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total . Ask your friends or fami ly to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week. • Enjoy your food but eat less. Use a smal ler plate for meals to help control the amount of food and calories you eat.
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