May: Exercise is Medicine Month

The American College of Sports Medicine has designated May 2011 as Exercise is Medicine Month and in an effort to encourage more people to become active, health care professionals are being asked to prescribe exercise. Millions of people suffer unnecessarily from illnesses that can be improved or even prevented with regular exercise. The benefits of exercise are hard to ignore and affect everyone regardless of age or physical ability. 

For example, regular exercise can help to prevent cardiovascular disease, the leading cause of death in the United States. It boosts high density lipoprotein (HDL) or “good” cholesterol while decreasing low density lipoprotein (LDL) or “bad” cholesterol and triglycerides which helps to prevent plaque buildup in arteries. In some studies, exercise has been shown to reduce the risk of a heart attack by 20-35 percent and can help lower systolic blood pressure by 2-5 points. Another study, showed a 40 percent lower risk for stroke in those who walked at least an hour a day compared to those who walked less than an hour a week.

In addition, exercise is the key to lifelong management of diabetes. Exercise increases insulin sensitivity which means it improves the way the body uses insulin. It also reduces the severity of the disease and the risk of long term complications. Furthermore, exercise helps prevent diabetes. Studies have shown that moderately active people have a 30-40 percent lower risk of developing type 2 diabetes compared to sedentary people.

Exercise also helps to manage weight. This is a no-brainer and simply put, it helps to burn more calories and stored fat. It also makes muscles strong which increases metabolism since muscle is more metabolically active than fat. Working out is great but the neat thing about exercise is you do not have to do it all at once. Physical activity that you accumulate throughout the day is great too. You can take the last parking space, use stairs instead of the elevator or do jumping jacks during television commercials. Better yet, turn off the TV and go for a brisk walk instead.

Weight bearing exercise such as walking, jogging, dancing as well as strength training exercise helps keep bones strong and increases bone mass. In one study, women who walked at least four hours a week were 40 percent less likely to break a hip than those who walked less than an hour a week. Moreover, older adults who are physically active have nearly a 30 percent decreased risk for falls.

Tired all of the time? Regular physical activity increases energy levels by delivering more oxygen and nutrients to tissues. It also helps the heart and lungs work more efficiently so you will have more energy to do the things you enjoy. Or perhaps you might be struggling to fall asleep or stay asleep. Physical activity not only can help you fall asleep faster but it can also deepen your sleep and just might be the key to a better night’s sleep.

Exercise improves mood and can even prevent depression. In fact, active people are 50 percent less likely to be diagnosed with depression than inactive people, and for those with depression exercise improves symptoms. Exercise increases plasma levels of endorphins, hormones associated with a happy, positive feeling. In addition, exercise boosts the neurotransmitter serotonin which is considered to play a key role in keeping your mood calm. Regular exercise also reduces the amount of stress hormones in the body, resulting in decreased muscle tension, a slower heart rate, relaxed blood vessels and lower blood pressure.

Exercise makes you smarter and improves learning. It increases the level of brain chemicals called growth factors that help make new brain cells and establishes new connections between brain cells to help us learn. Activities such as playing tennis or taking dance lessons provides more of a brain boost than walking and improves one’s capacity to learn by enhancing attention and concentration skills.

Just how much physical activity is needed? According to the American College of Sports Medicine, to help reduce the risk for chronic disease the average healthy adult under the age of 65 needs 30 minutes a day of moderate intensity exercise five days a week or 20 minutes a day of vigorously intense exercise three days a week plus strength training exercise twice a week. Moderate intensity physical activity means working out hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. The recommendations are slightly different for children, those who are pregnant, and adults over the age of 65. More exercise is necessary in order to lose weight or maintain weight loss. Check with your health care provider before starting any exercise regimen if you are over the age of 40, if you have not exercised in a long time or if you have any medical conditions.

Perhaps you are wondering how it may be possible to fit in 30 minutes of exercise with a busy schedule. Being too busy is by far the most common excuse for not exercising; however, physically inactive people have just as much time as those who exercise. Remember, research shows that activity can be accumulated throughout the day and is just as effective as one big workout. Aim for short bouts of ten minutes three times a day if you do not have 30 minutes all at once. Try doing ten minutes in the morning before work, ten minutes during your lunch break and ten minutes after dinner. Schedule your daily exercise on your to do list and in your planner just as you would a meeting or any other commitment. Take your spouse or kids with you. Getting the whole family involved is not only a good way to add some fun but is a good way to foster physical activity in your children. The key is to set aside time for exercise.

The best way to make exercise work is to keep it fun and keep it regular. When exercise is fun you are more likely to stick with it. Cross train and mix up your workouts to prevent becoming bored and to help stay motivated. Exercising on a regular basis will optimize its benefits. Set both short and long term goals and chart your progress. Think of exercise as something you do for yourself: a gift you give yourself, a way to stay healthy, balanced and focused. Make it a lifestyle change and treat your body well.

Foods That Help Relieve Stress

Stress is simply a fact of nature. There are many causes of stress: forces from the inside or outside world affect each and every one of us. However, if stress is not managed properly, over time it can make us sick or make an existing illness worse. According to the World Health Organization, stress is the number one health problem in the United States. Seventy five to 90% of all doctor’s office visits are for stress related ailments and complaints. In 2010, the Occupational Safety and Health Administration declared stress a hazard of the workplace and estimated costs to American industry to be more than $300 billion dollars annually.

April is National Stress Awareness Month and since I am a nutritionist, I thought it would be fitting to write about how certain foods can actually help relieve stress. Foods that help to relieve stress work in a variety of ways. They can boost levels of serotonin, a calming brain chemical; reduce levels of cortisol and adrenaline which are stress hormones that take a toll on the body over time; counteract the effects of stress by supporting the immune system and lower blood pressure; help regulate blood glucose levels – fluctuating glucose levels are a major contributor to stress; keep free radicals in check and protect the body from the cumulative effects of stress including nerve damage. How you feel can be directly related to  foods you eat. The following is a list of stress-busting foods and their overall effects.

• Complex carbohydrates:  whole grains, cereal, bread and pasta. Prompt the brain to make more serotonin and help stabilize blood glucose levels.
• Vitamin C:  acerola, citrus fruit, cantaloupe, kiwi, guava, strawberries, blueberries, red and green bell peppers, brussels sprouts, rose hips. Lowers level of stress hormones and neutralizes free radicals while strengthening the immune system.
• B Vitamins: whole unprocessed foods, meat, beans, potatoes, lentils, bananas, tempeh, nutritional and brewer’s yeast, molasses. Enhance immune and nervous system functions and help maintain a balanced emotional and mental state.
• Magnesium: spinach, okra, artichoke, avocado, beans, salmon, halibut, nuts (almonds, cashews, pine, Brazil, peanuts), seeds (pumpkin, squash), tomatoes, sweet potatoes, dried apricots, whole grains. Helps regulate and reduce cortisol, glucose and blood pressure, supports the immune system and is a natural muscle relaxant.
• Omega-3 Fatty Acids: salmon, albacore tuna, mackerel, sardines, herring, krill, grass fed animals, walnuts, chia and flaxseed, eggs, canola and soybean oil. Keep cortisol and adrenaline levels in check, reduce blood pressure, aid immune function, and may be helpful in balancing mood.
• Raw Vegetables: Besides being loaded with vitamins, minerals and antioxidants which power up the immune system, munching on raw veggies helps relieve stress in a purely mechanical way by releasing a clenched jaw which otherwise could lead to tension headaches.

Be aware of the things you eat. Start your day right with a healthy breakfast that includes complex carbohydrates, fruit and nuts and keep your energy levels up and your mind clear with balanced and nutritious meals throughout the day. Having a well nourished body not only makes you feel good, it also prepares you better for dealing with the stressors of life.

September 2010: National Childhood

Obesity Awareness Month

Congress has unanimously voted to designate September 2010 as National Childhood Obesity Awareness Month in an effort to call attention to this public health crisis. More than 23 million children and teenagers are overweight, a number which meets the criteria to be considered an epidemic. Worse, are the co-morbid conditions that are associated with excess weight including heart disease, type 2 diabetes, high blood pressure, stroke, and even cancer, which have been rising at an alarming rate in our youth. The health care costs associated with treating this epidemic in just our youth alone exceeds $14 billion per year, not to mention its psychosocial effects which have far more reaching and un-measurable consequences. Fortunately, there are opportunities every day to change these statistics.    

The effort begins at home. A healthy lifestyle is a family issue and something the whole family needs to be involved in, whether it is a child affected by overweight, an adult or both. Parents have an enormous influence over their children’s lives by the decisions they make and the examples they set. Modeling healthier lifestyle habits will not only make parents feel more healthy and energetic, but will also foster health in kids, who then grow to be healthy teens and young adults. Creating a healthy lifestyle now ensures a healthy lifestyle in the future for children as well as adults.

In observance of the first National Childhood Obesity Awareness Month, organizations, health care advocates, communities, and families nationwide are planning events and activities to build awareness and teach information about childhood obesity and ways to end it. The following are simple steps that I recommend which the whole family can take to begin the process of making healthy lifestyle changes.

1) Prepare, cook and eat healthy meals at home.  It is no secret that you are what you eat and good nutrition leads to good health. While you may already know this, you may find it a bit difficult to sort through all of the information about nutrition and food choices. A good first step towards healthier living would be to eat a minimum of 5-A-Day fruits and vegetables. Please keep in mind that is intended to be a good first step and is not the actual current recommendations for fruit and vegetable intake. I always recommend color and variety and tell my patients to think of ROYGBIV, which most children know as the colors of the rainbow. In addition, when children are involved in the preparation of a meal, the more they are apt to try new things. Parents can always use meal preparation time as an opportunity for discussion about where our food comes from. Remember too, about teaching children the importance of being thankful for their food, a ritual that is often forgotten.  

2) Eat smart when eating out. It can be tempting to make unhealthy food choices when eating out but there are usually healthy entrees and/or side dishes on the menu that can be ordered instead. Keep in mind what a normal serving size really is, as restaurants portions are typically two, three or even four times more than normal. Keep in mind too, that eating out can get to be pretty expensive in the long run and that those value meals could really end up costing more on your wallet and more on the health of your child now and in the future.

3) Be active. Regular physical activity decreases the risk for and helps prevent many diseases, helps control weight, helps to build healthy bones and strengthen muscles. In addition, physical activity gives one a sense of accomplishment and helps build self confidence. As a parent, you can help shape your child’s attitude toward physical activity by setting a positive example and leading an active lifestyle yourself. Physical activity does not have to be strenuous or boring. Instead, do various and fun activities such as family walks or playing active games together. Limit TV watching and computer time and give your child toys that encourage being active, such as a soccer ball or basketball. Remember to think about safety and provide the necessary protective equipment. For some parents, making the time for regular physical activity with your children may seem challenging at first but basically anything counts as long as it is done at a moderate intensity for at least ten minutes at a time. Doing moderate physical activity is safe for most people but if you have a chronic health condition, be sure to talk to your health care provider first. In support of the first National Childhood Obesity Awareness Month, the Wallingford Health Department and Wallingford YMCA are sponsoring a One Mile Health Walk on Saturday, October 2^nd at 10:00am starting at the Town Green. Hope to see you there! 

4) Build self esteem. Children are often ridiculed at school and may suffer psychological stress and the social stigma that is still attached to being overweight which can lead to low self-esteem. Provide a loving home environment, be non-judgmental and facilitate verbalization of feelings. Offer support and reassurance. Encourage children to create their own ideas about healthy living and support them in their ideas. A child should never be made to feel that he or she needs to go on a diet. Remember, it is all about making lifestyle changes and not about going on a diet.  

Childhood obesity can be prevented. As adults, it is important to develop the knowledge, attitudes, behavior, skills and confidence needed to adopt and maintain a healthy lifestyle so that our children will follow in our footsteps. It is up to all adults to lead the way.

Making The Connection:

Good Nutrition Today, Good Health Tomorrow

We have all heard the expression, “You are what you eat.” However, despite this very simple truth, most people do not make that connection. But how could it not be? One would not put diesel gasoline in a car that required unleaded fuel, because then the car would not run properly. The food we eat is the fuel for our body. If we put in unhealthy fuel, the body cannot perform properly, which ultimately leads to disease. On the other hand, if you feed your body good fuel, it is able to ward off disease. Not only that, but you feel better, are more vibrant and have more energy.

Eating healthy is certainly not without its challenges, especially with all the food choices that are available. We are constantly being bombarded with messages that tell us to eat this, not that. Quite frankly, it is very confusing for most people. What we think may be healthy or all natural may actually be loaded with chemicals, preservatives and artificial colors and flavors that wreak havoc in our bodies. In addition, convenience foods are often touted as being cheaper than healthy foods as well as being quick and easy. Manufactured foods are intentionally engineered to be addicting. The food industry is a business, with the bottom line being profit and what sells, not concern for your health.

Since the industrialization of farming and with the advent of big food manufacturers, we have strayed very far from the way our ancestors ate. Back in those days, people never heard of or ate food that came out of a box. These days, people are actually putting toxic foods into their bodies, sometimes without even knowing: foods that contain pesticides, chemicals, artificial ingredients, preservatives, refined and added sugars, refined grains, sodium, and hydrogenated fats. All of these can lead to diseases such as diabetes, obesity, cardiovascular disease, cancer, liver disease, digestive disorders, allergies, behavioral problems, learning disabilities, birth defects, migraines, hormonal disorders, metabolic disorders, and high blood pressure. And this is just the short list! Many of these diseases are reaching, or are already at epidemic levels, and are continuing to rise despite all of the advances in modern medicine that have been made.

We seem to be overfed, yet we are malnourished, are sick, and have higher rates of chronic disease than most other countries. Although medication may be needed to help control the symptoms associated with disease, they are not fixing the root cause of the problem, and often only drive disease further into our bodies. Many people are often admitted to the hospital because of something that is ultimately linked to their nutritional status, and the alarming part about this is that they leave the hospital even more nutritionally compromised then when they were admitted. How can patients properly heal when they are served jello that contains sugar or artificial sweeteners and white bread?

Luckily, the body is very resilient and has an incredible ability to heal despite all the abuse we sometimes do to it. What can one do to achieve better nutrition? Simply start by returning to a whole foods based diet and begin by incorporating one healthy change at a time. Making lifestyle changes is a process that takes place over time and is often not without struggle and challenges, however, if embraced can ultimately be a process of self discovery and transformation. Quick fixes are not the answer, usually do not work, and if they do work, usually are not permanent. When you begin to eat more whole foods, you will find that you develop a preference for healthy foods. Best of all, you will be connected with and in tune with your nutrition. Eating a nutritious diet facilitates well being and promotes good health, reduces the risk of disease, and provides essential vitamins, minerals, and antioxidants. Hippocrates, referred to as the father of medicine, said it best, “Let food be thy medicine and medicine be thy food.”

In addition, we need to remember that nutrition is not just for the body, but it is also for the mind and spirit. Dietary modification, physical activity, weight reduction, and stress reduction are all necessary components to good health. We also need to be accountable for our own food choices and take back responsibility for our own health. As a clinical nutritionist, I teach people how to weed through nutritional nonsense and achieve better health through nutrition. As part of my practice, I provide my patients with comprehensive nutrition recommendations that are easy to live with, uniquely tailored to each person’s specific biochemical, physiological and genetic makeup, and designed to help bring back a state of balance. Consultations include review and evaluation of dietary intake, personal and family medical history and discussion of goals. The dietary recommendations I make are manageable, simple to incorporate, and can easily be obtained by shopping at local markets. Follow up visits are spent teaching basic facts of good nutrition as well as the connection between diet and health, since knowledge is key to success. In addition to individual nutrition therapy, the following services are also offered: diabetes education classes, nutrition and wellness seminars, nutrition boot camp for high cholesterol, 12 weeks to mindful eating, nutrition 101 for teens, home exercise programs, private cooking lessons, Reiki, crystal light therapy, a lending library, and a free meditation group.

Diabetes: The Fastest Growing Epidemic in America

Are You At Risk?

According to the Centers for Disease Control, the prevalence of diabetes has become epidemic in this country. Today, nearly 24 million children and adults have the disease and nearly 6 million people are unaware that they may have it. Another 57 million people have elevated blood glucose levels and are considered to have pre-diabetes. In just the past decade alone, the number of new cases of diabetes has increased by 90% and it is now estimated that one in three Americans born in the year 2000 or after will develop the disease in their lifetime.

What exactly is diabetes? Diabetes can be defined as a condition in which the body does not produce enough insulin, as seen in type 1 diabetes, or does not properly utilize insulin, resulting in insulin resistance, and eventual insulin deficiency as seen in type 2 diabetes. Insulin, a hormone secreted by the pancreatic beta-cells, acts like a key to allow glucose to enter the cells where it is then used as fuel. When our body fails to properly use insulin, we end up with high levels of glucose in our blood. The problem with having too much glucose in the blood is that it makes the blood “sticky” and therefore, blood is unable to flow into the capillaries, which are the body’s smallest blood vessels. As a consequence, people with diabetes are at particular risk for cardiovascular disease, renal disease, vascular disease, and eye disorders.

Diabetes often goes undiagnosed because often times its symptoms go unnoticed. However, early detection and treatment is extremely important in order to decrease the chances of developing the complications associated with diabetes. Some symptoms of diabetes include: excessive thirst, excessive hunger, excessive urination, unusual weight loss, increased fatigue, blurry vision, and irritability. The criteria for establishing the diagnosis of diabetes includes symptoms along with a random blood glucose level equal to or greater than 200 mg/dl; a fasting (at least 8 hours) blood glucose equal or greater than 126 mg/dl; or a 2-hour post-load glucose equal or greater than 200 mg/dl. Each of these criteria must be confirmed at least twice, unless overt symptoms of hyperglycemia are present. In addition, a fasting blood glucose between 100 mg/dl and 125 mg/dl signals pre-diabetes.

The American Diabetes Association has established risk factors for diabetes. These are:

• Family history of diabetes
• Age ≥ 45
• BMI ≥ 25 kg/m²
• Physical inactivity
• Ethnicity (African American, Latino, Native American, Asian American)   
• Previously identified pre-diabetes
• History of gestational diabetes or delivery of a baby weighing >9 pounds
• High blood pressure (≥ 140/90 mm/Hg)
• HDL-C ≤ 35 mg/dl and/or triglycerides ≥ 250 mg/dl
• Clinical condition associated with insulin resistance (PCOS, acanthosis nigricans)
• History of vascular disease

Fortunately, there is good news amidst this growing epidemic. Type 2 diabetes is both treatable and preventable. Conventional treatment such as oral medications and insulin is typically how diabetes is managed; however, lifestyle changes may allow many people to put diabetes in remission or even avoid it altogether. Clinical trials such as the Diabetes Prevention Program study conclusively show that making dietary changes and increasing physical activity can make a huge difference in warding off diabetes. There are many dietary modifications that can be made, but simply by incorporating plenty of fresh fruits and vegetables into your diet and limiting intake of processed foods and sugar sweetened beverages/soft drinks, the risk for diabetes can be decreased by more than 60%! Additionally, physical activity has been shown to be particularly effective in reducing the risk of diabetes. Regular exercise not only improves your body’s ability to use insulin and lower blood glucose levels, but it also helps to manage weight and reduce stress, both of which can actually raise blood glucose levels. Last, but certainly not least, studies have shown that a modest weight loss of even 5-10% of your overall body weight can enhance insulin sensitivity and lower blood glucose levels, as well as improve blood lipids and blood pressure.

When considering making lifestyle changes, it is important to understand that it is a process that takes place over time. There simply is no such thing as a quick fix when it comes to treating diabetes. While medications are useful for controlling symptoms, unfortunately, they do not treat the underlying cause of the disease. Small changes really do add up, and making just a few small changes in your lifestyle can have a big impact on your health.

Nobody Ever Got Fat From Eating A Banana

or

“B” is for Banana

As a clinical nutritionist, it never ceases to amaze me when I hear that someone won’t eat a banana because they think they’re fattening, or that they’re not allowed on their diet because they have too many carbohydrates or have a higher glycemic index. I mean, c’mon! Nobody ever got fat from eating a banana! In fact, bananas have numerous health benefits and help to prevent a number of illnesses and conditions, making them a must have in our daily diet.

For example, did you know that bananas contain vitamins including B6 and B12, as well as have iron, potassium and magnesium? The Vitamin B6 a banana has helps to regulate blood glucose levels, and the iron they have helps to stimulate the production of hemoglobin in the blood. A banana is also high in potassium yet low in sodium, therefore, making it an excellent choice in the treatment of high blood pressure. According to research published in the New England Journal of Medicine, eating bananas as part of a regular diet can help reduce the risk of death from strokes by as much as 40%! In fact, the U.S Food and Drug Administration has even given the banana industry the thumbs up to make official claims that the banana has the ability to reduce the risk of high blood pressure and stroke.  

Bananas are also good for the treatment of heartburn providing a natural antacid effect in the body and they are good for the treatment of morning sickness due to their soothing effect. In addition, they are high in fiber, which helps restore normal bowel function as well as helps prevent constipation without resorting to laxatives.

Here’s more food for thought. Research has shown that bananas can improve learning by helping to make students more alert. In a study that involved 200 students, those who ate a banana at breakfast actually did better on their exams. And for those who may be suffering from a hangover, a banana milkshake sweetened with honey, helps to calm the stomach, replete blood glucose levels and re-hydrate the body.

Finally, bananas contain tryptophan, a natural mood enhancer that can help aid in the relief of Seasonal Affective Disorder. Surely, bananas must be the reason why monkeys are so happy all of the time. Perhaps then, given all of the benefits of a banana, the expression ought to be, “A banana a day keeps the doctor away!” Not to suggest that apples are not healthy or have their own health benefits. In fact I could write another article just on the benefits of an apple. I think I will. I guess what this really all comes down to is that we need to be getting more fruit in our diet in order to help the body deal with the stressors of daily life and so that we may reap the health benefits that can be obtained from our food. So, here’s to bananas. Eat and enjoy!

This Valentine’s Day, Be Good To Your Heart

Since Valentine’s Day is a day that is associated symbolically with the heart, I thought it would be fitting to write an article about how to care for your heart. Statistics show that heart disease is still the leading cause of death in the United States and has been since the early 1900’s. This just does not make any sense, especially given all of the advances in medicine we have had since then. In addition, stress, anxiety and depression have all been implicated as contributing factors in heart disease and are some of the top reasons why people visit their health care provider. 

What seems to be missing and what I think is the key to a healthy heart, and to a happy life, is following a healthy lifestyle. In fact, our health problems have become so chronic in nature that until we change our usual approach in how we treat disease AND unless lifestyle changes are implemented, those with heart disease will continue to progressively worsen and ultimately die of their heart disease, as we can easily surmise from the statistics. And those with other ailments won’t be much better off.

However, there is good news in all of this. A person with heart disease can actually halt the progression and even reverse their disease as evidenced in the “Lifestyle Heart Trial” study conducted by Dr. Dean Ornish. A pioneer in the field of medicine, Dr. Ornish is the first physician ever, to demonstrate the reversal of heart disease in patients who had been diagnosed, by integrating lifestyle changes, and subsequently, he has developed a comprehensive nutrition program specifically for reversing heart disease without drugs or surgery. It is also important to keep in mind that the whole person needs to be treated, not just the disease or symptoms, which simply are red flags and the body’s way of saying that there is a break in the Body-Mind-Spirit connection. 

Your heart needs to be to be nourished emotionally and spiritually, not just physically and it is important to integrate all three of these components in order to achieve optimal health. Physically, your heart requires the proper nutrition, exercise and rest. As far as nutrition is concerned, recommendations for a heart healthy diet include eating  low-fat foods and choosing the right fats such as monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). It is equally as important to avoid fried foods and foods that contain those dreaded trans fats.

Physically, your heart is a muscle that needs to be exercised just like any of the other muscles in your body, in order to keep it healthy and strong. Physical activity is good for your heart and has numerous health benefits for your heart and for the rest of your body too including helping to lower cholesterol and blood glucose levels, promote joint, cartilage and bone strength, maintain flexibility, assist with weight loss, and elevate mood. The truth is that in many cases, diet and exercise should replace surgery in treating heart disease. Always consult with your health care provider before starting exercise. 

Emotionally, stress has now been linked to heart disease, but don’t let that stress you out! There is a very simple remedy, and I am not talking about paxil or prozac. It’s called breathing. Usually when we are anxious, nervous or uptight, our breathing becomes more rapid and shallow. When faced with stressful situations, our bodies prepare for the “Fight or Flight Response,” a response in which the adrenal glands pump out cortisol and adrenaline to prepare the body for action. These stress hormones which are released into the body cause an increase in heart rate and blood pressure. Alternatively, slowing down and deepening the breath induces the “Relaxation Response,” a physiological state of quietude, which counteracts and is the antidote to the stress response. Add a half smile to your breathing which causes pressure on the vagus nerve and stimulates the release of serotonin, and you’ll get that feel good feeling too. All you need to do is to take three slow, deep belly breaths with a half smile on your face and see how much better you will feel. This technique can be done several times a day or as often as is needed and takes only a moment.

The last component for caring for your heart is to nourish it spiritually with Love. Love is an energy that arises spontaneously in the heart and is our essential nature. It is always ready to flow; however, if we are not experiencing love right now, it is not because we are failing to create it, but because we are preventing it from arising. Love is always there, waiting deep within our hearts and waiting for us to surrender to it. And, when we do, it rewards us with the greatest fulfillment in life: that Divine connection with our Higher Being, Source, or God. If you sometimes find it difficult to make that heartfelt connection try practicing gratitude and try to be grateful for both the blessings and the challenges that life brings.

Ultimately, how we treat our heart is in our own control, whether we have heart disease or not. Being good to our heart is vital for a healthy life. Developing lifestyle changes is a process that takes place over time, but the rewards naturally lead to heart health and happiness on the physical, emotional and spiritual levels of existence. So this Valentine’s Day, do yourself a favor and be good to your heart!

10 Eating Tips For A Healthy New Year

Now that the holidays and festivities are over and the New Year has arrived, it seems a good a time as any to start eating healthier. I am not talking about going on a diet, or that infamous New Year’s resolution to lose weight, but rather incorporating some changes into your current lifestyle. Even if you practice just one or two of the following tips, you will benefit. Here’s to a happy and healthier New Year!

1) Be a SMART planner. Do not let a hectic work and/or family schedule force you to eat junk food or fast food. Prepare and freeze several quick and healthy meals and/or snacks ahead of time. Keeping fresh fruit and nuts available is great and is a quick and easy way to get a healthy snack. Combine with a glass of low fat milk, soy milk or rice milk and you have made it even more nutritious.

2) Keep an EYE on the size. We often overeat more than we really need to. In addition, we tend to eat most of what is on our plate, no matter what the size of the plate. Portions are often super-sized and enough for two, three or even four people to share. Try choosing a smaller size plate and set it up so there is space between all of the food to keep the portions reasonable.  Check in with yourself and ask yourself if you are full. Remember, your stomach is only the size of your closed fist.

3) Become a TASTER. When eating out at a buffet, survey the entire buffet first and pick out only those foods that appeal to you the most. Also, savor your food and if you do not like what you are eating or are not enjoying it, do not feel you have to finish eating it - just leave it on your plate. Remember, you control what you eat.

4) Do NOT go shopping hungry! We have all heard this before yet it is so true. Instead, try having a small salad or other healthy snack before going shopping and you will be less likely to end up with several things in your cart that you hadn’t intended to buy. Also, make out a grocery list and stick to it. 

5) Choose COLOR. Look at your plate. How many colors do you see? Are all of the colors of the rainbow there? I am not talking about rainbow colored shots or frosted and decorated desserts here, but rather color that comes from fruits and vegetables. In case you have forgotten, the primary colors of the rainbow are red, orange, yellow, green, blue, indigo, and violet. This is something you can do with your children as well.

6) AVOID fried foods and other high fat foods. Fried foods of any kind are laden with unhealthy, artery clogging fats. Opt for steamed, baked or broiled instead. Make dips and dressings with low fat or fat free yogurt, cottage cheese and sour cream and for those who like to bake, cut unhealthy fats by substituting unsweetened applesauce and egg whites for some of the butter. You can also substitute chicken broth and canned, evaporated skimmed milk in the mashed potatoes and skip the butter altogether and no one will even notice!

7) LIMIT your sugar intake. Try to limit the “special” foods to once or twice per week. Keep bowls of fresh fruit available instead which are a great alternative to candy and cookies, not to mention healthier too! If you do decide to indulge in some dessert, choose one thing and have a small piece. Eat it real slow and appreciate it.

8) If you drink ALCOHOL, do so with or after meals, not before. Alcohol increases your hunger and lowers your will power. Also keep in mind that it is packed with calories and contains virtually no nutrients. Remember, if you do drink, do so in moderation and please be responsible.

9) COMMIT to maintaining your physical activity routine. Exercise not only helps to keep off unwanted pounds also helps to reduce stress in addition to a full list of other health benefits. You need at least 30 minutes of moderate physical activity per day to maintain your weight, though more is needed to help burn up extra calories and fat. After dinner, go for a nice walk and enjoy the crispness of the air. Of course, if you are just starting a physical activity routine, please check with your health care provider first.

10) Give THANKS…..Remember, the food we have before us did not just appear there miraculously. Many hands had a part in bringing our food to the table. Honor your food and give a sincere “thank you” for all that you have. Ask, that the food you eat, be used to nourish your body and bring it good health.

May your New Year be filled with peace and joy.

Yours in Health,