As someone who works with people to make their bodies stronger, I am always on the look out for publications that will help me to educate myself in health and wellness. In turn I pass that information on to my clients.
From personal experience I know that activity, unprocessed foods, massage and core strength building benefit everyone without exception. In Seniors, human interaction coupled with movement is so beneficial. Dr. Weil is a well-respected expert on health and nutrition, and I subscribe to his newsletters. There are two articles that i would like to share with you all today:
Eating for Energy Persistent mild fatigue or a chronic lack of energy due to day-to-day stressors or hectic schedules can be addressed with simple preventive steps. In addition to getting enough rest and exercise, consider these dietary suggestions:
Eat a wide variety of fresh fruits and vegetables (preferably organic) for their protective phytochemicals and micronutrients needed for optimal metabolism.
Become a grazer. A large meal can trigger the body to release more insulin, resulting in low blood sugar levels and a fatigue-inducing slump. Smaller meals or healthy snacks throughout the day can help keep blood sugar levels steady.
Stay hydrated. Dehydration is a common cause of fatigue – drink purified water or other healthy liquids throughout the day.
Snack right. Choose healthy snacks that contain some protein, carbohydrates and beneficial fats. Good options include a handful of unsalted nuts, fresh or dried fruit, yogurt, vegetable sticks and whole-grain bread or crackers.
Getting Vitamin K via Your Diet Vitamin K helps to regulate normal blood clotting and is necessary for strong, healthy bones. Luckily, most adults and children who eat a balanced diet receive adequate amounts and do not need supplementation. Good food sources of vitamin K include leafy greens such as Swiss chard, kale, spinach and parsley, broccoli and cauliflower, Brussels sprouts, soybean oil and wheat bran.
Tip: Get out the steamer! A study published in the Journal of the Science of Food and Agriculture found that steaming broccoli retained nutrients better than other methods, such as boiling.
6 Foods for a Healthy Heart If you have a family or personal history of cardiovascular disease, consider trying the “polymeal” concept. Researchers estimate that by eating combinations of specific foods that have been shown to decrease the risk of heart disease, you may lower your risk by as much as 76 percent.
1. Wine: Drink about 2/3 of a cup of wine every day to help reduce heart disease by 32 percent (if you don’t drink, don’t use health benefits as a reason to start).
2. Fish: Eating fish four times a week can lower the risk by as much as 14 percent.
3. Chocolate: Enjoy about 3.5 ounces of dark chocolate daily.
4. Produce: Consume about 14 ounces of fruits and vegetables daily, which can help reduce blood pressure.
5. Garlic and Almonds: Eating both regularly aids in cholesterol control.
All of the polymeal foods are recommended in Dr. Weil’s Anti-Inflammatory Food Pyramid. For best results, add daily exercise and a relaxation practice such as yoga or breathing exercises to the polymeal prescription. Physical activity and stress reduction are as important to heart health as the foods you choose.
I have been a personal trainer and massage therapist for many years now. My specialty is getting people moving again. I have learned through the years that preventing injuries is as important as relieving pain after an injury. To that end, I have also learned Yoga, Tai Chi, Qi Gong and Pilates.
Tip: Get out the steamer! A study published in the Journal of the Science of Food and Agriculture found that steaming broccoli retained nutrients better than other methods, such as boiling.
