10 Tips For a Healthier You

10 Tips for a Healthier You in 2010

The New Year’s festivities have ended. Over 55% of us have resolved to make 2010 the year to get healthier and in better shape. Don’t give up; there is still opportunity to keep up with those health and fitness goals. Now that Spring is around the corner, here are some tools that will help you attain them and look and feel your best

Tip #1: Exercise. Include at least 30 minutes of moderate to vigorous exercise as part of your routine every day to burn calories, strengthen your heart, and gain energy. Aerobic exercise is great for cardiovascular conditioning, but it is inferior to weight training in attacking body fat. Recent research has shown that as little as once-weekly resistance exercise can improve muscle strength. Even the busiest or laziest among us can find the time and energy for that. Join a gym, consult a personal trainer or ask an experienced friend to show you the ropes.

Tip#2: Eliminate white flour and simple processed sugars. White flour, white sugar and other processed foods lack vitamins and minerals and have been stripped of their natural fiber. They rapidly drive up blood sugar levels, which contribute to weight gain, diabetes and a host of other health problems. Avoid breads and baked goods made with white flour, sugar-laden sodas and snack foods. Instead, focus on eating fiber-rich fruits, vegetables, legumes and whole grains.
Tip#3: Make smart substitutions. Learn to swap out your unhealthy staples with healthier alternatives. If you are a pasta fan, consider substituting spaghetti squash with your favorite sauce or simply use a whole wheat version of your favorite pasta. Swap out white rice with brown rice, exchange your white potato with a sweet potato. You will be serving up more fiber, feel more satisfied and adding more nutrient dense foods into your diet. Be mindful of your portions.

Tip#4: Read labels. Know what ingredients are in your favorite food purchases. Try to limit items high in fat, saturated fats, sugar, corn syrup and hydrogenated oils. Keep it simple. The less handled a food product is from earth to your plate the better. Understanding the number of servings and calories in a particular package as well as the amount of fiber, protein and sugar will make you a wiser consumer but help keep your waistline trim.

Tip#5: Double up on the veggies. A simple trick to make sure that you are getting a healthy dose of vegetables, vitamins and minerals is to load half your plate with vegetables. Loading up on veggies will provide you with a naturally low calorie, high fiber food that will help you lose weight and feel satisfied. Try to choose fresh, organic, pesticide free produce whenever possible as they boast more nutrients. Divide the remaining half of your dish in two, include a high quality, lean protein and a high fiber complex carbohydrate.

Tip#6: Eat your fat. Eating fat will help you feel full and limit hunger cravings. While it’s important to reduce your overall fat intake, it’s even more important to watch the types of fat you eat. Deep-fried foods and anything made with hydrogenated oils (margarine, peanut butter, shortening, store-bought pastries and cookies) contain trans fats that raise your risk of heart disease. Eat only healthful fats, such as olive oil and the omega-3 oils found in salmon and other cold-water fish, which actually protect against heart disease.
Tip#7: Sleep in. People who sleep five hours or fewer per night are 55 percent more likely to be obese than those who get eight hours. Sleep deprivation may increase cravings for high-carb sweet foods which will throw off your diet and metabolism.

Tip#8: Take a Potent Daily Multivitamin and Mineral Supplement as well as a good fish oil product. Although there is no substitute for a good diet, I am convinced that for optimal nutrition, you need to take a high-potency multivitamin and mineral supplement. Even if you are eating right, it’s unlikely that your food contains all the nutrients you need. Poor soil quality, storage, processing and cooking deplete our food of vitamins and minerals. Taking a high quality daily supplement is insurance against possible deficiencies and the fish oil will assist in the proper functioning of your cardiovascular and nervous system.

Tip #9: Visit your doctors regularly. There is no substitute for annual physicals, blood work, and a clean bill of health from your MD. While we are at it, visit your dentist every six months for cleanings to maintain your oral health and prevent GI disease.

Tip#10: Be good to yourself. Take a look in the mirror and appreciate the person looking back at you. Give yourself a break here and there to appreciate all the hard work you put in during the day. Take 20 minutes out and take some deep calming breaths and think about your successes. Allow yourself a guilty pleasure here and there but make it the reward for sticking to a smart health and wellness plan.


Make 2010 the year that your resolution becomes a reality. Set your goals and be one of the 10 percent who actually succeed. Take charge of your health by incorporating these 10 steps into your life. The rewards of optimal health and well-being will be well worth your efforts.