Embrace the New Year

We'll hear it the entire month of January... A New Year - A New You.  So I ask...What makes the idea of a new year fill us with excitement and anticipation of setting new health and fitness goals?    Maybe instead of rolling our eyes at the age old cliche, we should embrace the simple truth in this phrase and look to the new year to set goals not just for a new diet but for an overall healthier lifestyle. 

First, set realistic goals. If are currently not exercising don’t set a goal of running a marathon by the end of the year. Start by adding a short walk into your routine a few times a week and slowly work up to 30 minutes 4-5 times a week.   If your goal is to start running, once you can comfortably walk 30 minutes at a time, add 1-2 minute running breaks into your walk and slowly work up to longer periods of time as you get more comfortable. 


Second, slowly make healthy changes in your diet.  A complete pantry overhaul may be what you need but to keep your family from thinking you have lost your mind...make simple changes one at a time.  For instance, switch from white rice and pastas to brown.  Switch from white bread to wheat and multi-grain varieties.  Be more conscience about the packaged products you are purchasing; if they contain high fructose corn syrup or any kind of hydrogenated oils, put them back on the shelf.  And the most important nutrition goal you can have is to limit your animal protein and start eating a larger variety of fruits and vegetables.

Third, have fun. Try not to look at healthy eating and exercise as a daunting, punishment to endure. Instead, try to turn it into a new way of life – your new and improved lifestyle. Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You'll also look  and feel better when you exercise and eat a healthy diet on a regular basis, which can boost your confidence and improve your self-esteem.

Natural Ways to Lower Blood Pressure

Lately my husband and I have been obsessed with blood pressure readings.  Luckily getting your blood pressure measured is a pretty easy task these days thanks to the abundance of reading machines they now have in grocery and drug stores all over the place.

Thankfully I have pretty low blood pressure.  I don't know if it is genetic or the result of a healthy diet and  regular exercise.  Maybe a combination of both; however, it has been known to be raised after a stressful shopping trip with the kids so I warn you to only get a reading at the grocery store if you are alone, taking your time, and not yelling at your children while consuming an abnormally large coffee!

High blood pressure is a serious condition that left untreated can lead to heart attack, stroke, kidney failure, aneurysm, and much more.  Nearly 1 in 3 adults have high blood pressure.  Researchers say the nation’s obesity epidemic is a major factor for the increase in high blood pressure.  I went onto the Dr. Oz website to get more information and also researched several other sites to get some ways that you can help to reduce your HBP naturally.

1. Regular exercise like walking
2. Low intake of salt, high fat and processed foods
3. Eating a healthy diet rich in leafy greens (spinach, kale,broccoli)
4. Limit Caffeine Intake
5. Practice deep breathing (Just 5-10 minutes a day can be very beneficial)
6. Increasing potassium in your diet (bananas, sweet potatoes, tomatoes, cantaloupe)
7. Lower Stress (Don't work super long hours, get plenty of rest, get some "me" time)

The following foods are especially useful for normal blood pressure:

• Celery
• Garlic and onions
• Green leafy vegetables
• Nuts and seeds
• Cold-water fish like salmon, mackerel and sardines
• Whole grains
• Legumes

Starting an exercise routine can be intimidating and overwhelming but if you are entering the New Year with a goal of getting into shape I have a few tips that may be helpful. First, set realistic goals. If are currently not exercising don’t set a goal of running a marathon by the end of the year. Start by adding a short walk into your routine a few times a week. Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health.

Second, remember to start slow. For example, you might try short daily sessions of 5 to 10 minutes and slowly build up to 15 minutes twice a week. Then, over several weeks, you can gradually work your way up to 30 minutes 3-5 times a week.

There are so many health benefits to walking. According to the Mayo Clinic, walking on a regular basis can improve your mood, help combat chronic disease, help you manage your weight, lower your cholesterol, and strengthen your heart and lungs.

Third, have fun. Try not to look at exercise as a daunting, punishment to endure. Instead, try to turn it into a new way of life – your new and improved lifestyle. Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Exercise even reduces feelings of depression and anxiety.

Don't have time to walk? Try taking a walk during your lunch hour or do laps around the field while your kids are at soccer practice. I've even been known to walk circles around the playground equipment at the park while my kids played. "Just 10 more times around boys and then I can push you on the swings!" There is always a way to fit it in. You just have to make it a priority in your life.

So grab some good tunes and a comfortable pair of walking shoes and feel confident that you are taking great steps to better health.