“Dr. Oz’s 31-Day Jan-YOU-ary Plan”

“Dr. Oz’s 31-Day Jan-YOU-ary Plan”

Being bombarded with information on how to make healthy choices this new year can be overwhelming, especially if you are uncertain of how reliable the sources are. This slideshow featured on Dr. Oz’s website is loaded with helpful tips on how to keep your health and wellness the center of attention this month.

Budget Friendly

Adopting a healthy lifestyle tends to be the most popular goal during the month of January thanks to New Years Resolutions, sales on swim suits and the booking of Spring Break trips. Maintaining this new lifestyle can be difficult, especially due how expensive it can be. But, there are countless ways to balance out living a healthy life and managing a healthy bank account. All you need is a little bit of creativity and these helpful tips….

Snacking Often

Eating multiple, small meals throughout the day gets your metabolism moving. This means lots of mindful snacking! Eating more frequently may sound like it could put a dent in your wallet, but there are a ton of inexpensive snacks that are both filling and nutritious.

  • Bananas- packed with potassium and fiber
  • Carrots- full of Vitamin A
  • Non-fat Greek Yogurt- loaded with calcium and protein
  • Nuts- great source of protein and omega-3 (when sticking to appropriate serving sizes, can be inexpensive!)
  • Beans & Brown Rice- high in fiber, manganese and protein

Working Out

Some gym memberships can be pretty costly. Luckily, during the month of January, most gyms have discounted memberships. If the gym closest to you isn’t in your budget, make your own!

  • Chair- Use the edge of a sturdy chair to do tricep dips
  • Stairs- Great for running on or doing calf raises (especially with dumbbells or canned goods in hand)
  • Floor- Get down and do yoga, planks, crunches, push-ups, 6-inches, mountain climbers or even Supermans
  • Wall- Utilize your wall for wall sits

 

There are so many ways to live a healthy lifestyle, even if you’re on a budget. All you need is some creativity and an open mind!

 

Information obtained from: http://www.foodnetwork.com/healthy-eating/healthy-foods-under-3/pictures/index.html
http://www.acefitness.org/acefit/fitness-programs-article/2863/Top-25-At-Home-Exercises/
 
Photo from: http://www.realbuzz.com/articles/are-home-training-workouts-effective/

30 Days Until a New Habit

30 Days. It takes about one month to form a new habit and it’s only been a little over a week since you’ve sat down and considered what your resolution for 2014 would be. For the first couple of days, social media pages were flooded with posts like “New Year: New Me” and all of the hype probably had you motivated. But, what about now? How do you stay excited and committed until you’ve reached the thirty day mark?

Reminders. Leave inspirational notes for yourself around the house or office in places you’ll see them sporadically throughout the day. Set reminders or alarms on your cell phone randomly throughout the month. Change the background of your computer desktop or of your cell phone to something encouraging for your specific resolution.

Goals. Set small, weekly and measurable goals. By providing yourself with smaller tasks, achieving something and rewarding yourself more frequently throughout the month will continue to keep you motivated and on track.

Communicate. Encourage your friends and family to stick to their resolutions. Seeing the progress of others will entice you to push ahead.  Also, you can share your resolution with someone or something that will hold you accountable for it- whether it be a new gym buddy, volunteer coordinator or your Twitter followers.

With these tips, hopefully making a habit out of your resolution will be easy. If you slip up, don’t worry about it. Keep at it and good luck!

 

For other tips visit: http://www.foxbusiness.com/personal-finance/2014/01/06/make-2014-year-keep-your-resolutions/
http://www.inc.com/carolyn-cutrone/apps-to-keep-new-years-resolutions.html
http://life.gaiam.com/article/10-tips-help-you-keep-your-new-year-s-resolution
 
*Photo credit: news.easybranches.com*

Your Waistline Will Give You Thanks

Thanksgiving is the one day out of the year that we convince ourselves over-indulging in countless rounds of the holiday spread, becoming one with the couch and football game on TV and then posting pictures of the act on every social media site possible is acceptable. But it seems as though no matter how many helpings you and those twenty-five relatives dig into during time-outs or commercial breaks, a dent isn’t even made in the dishes. So, what are you to do with all of those leftovers without wasting food or putting your waistline and metabolism to the test? Below are a handful of recipes that allow you to enjoy the holiday feast days after- without feeling guilty.

Medical Daily’s webpage offers a new way to approach those turkey sandwiches… turkey and tomato paninis.

Women’s Health Magazine provides there’s no harm done in combining small portions of the leftovers with healthier items- like using stuffing instead of breadcrumbs with lean turkey or chicken for meatballs or meatloaf.

Leftovers for breakfast? The “Health” section in Boston Magazine explains how to make healthy cranberry oatmeal and sweet potato pancakes.

With these easy recipes, your refrigerator can be cleared without relying on an elastic-waistband wardrobe!

 

Image from http://www.newscientist.com/blogs/onepercent/2012/11/social-network-of-food-picks-b.html

Warmin’ Up

As the temperature outside decreases and the number of blankets we layer up with increases, the thoughts of comfort foods begin to roll in. Many of the health-conscious try to dodge these thoughts, staying loyal to the dietary goals they’ve set. Luckily, curling up with a favorite bowl of soup doesn’t have to be a thought dodged by anyone.

There are health benefits to eating soup, especially when the soup is properly prepared and homemade. Using low-sodium stocks and slow cooking vegetables can increase the nutritional value of the soup. Clear broth soups, like chicken noodle, can aid in re-hydrating, calming inflammation, settling stomachs and reducing congestion. More vegetable-based soups help achieve proper dietary intakes for nutrients and fiber.  Meat-based soups provide the body with proteins and amino acids. Adding spices such as tumeric, garlic or pepper increase the body’s circulation, warming you up! Additionally, garlic is known to be “an antibiotic, antiviral, and antifungal agent…” (Total Health Nutrients, 2010). No wonder the infamous any-kind-of-illness remedy is chicken noodle soup (especially if it’s chuck full of garlic and veggies). 

Recipes for the Favorites

French Onion- http://www.health.com/health/recipe/0,,10000001842491,00.html

Broccoli Cheddar- http://www.foodnetwork.com/recipes/food-network-kitchens/healthified-broccoli-cheddar-soup-recipe/index.html

Chicken Tortilla- http://www.fitnessmagazine.com/recipe/soups/chicken-tortilla-soup/

Curried Cauliflower- http://www.doctoroz.com/videos/andrew-weils-curried-cauliflower-soup

For a full listing of recipes, visit http://www.mayoclinic.com/health/healthy-soup-recipes/RE00122.

How-to Video

Dr. Oz and Dr. Weil Make Curried Cauliflower Soup

With these easy and healthy recipes, the days of feeling guilty indulging in your favorite comfort soup are long gone!

 

*As always, remember to consult your doctor before changing your diet or treating symptoms of any illness.*

For more information, visit any of the above links or http://totalhealthnutrients.com/?p=1875 that was utilized in creating this post.
(Picture of Broccoli Cheddar soup from http://www.foodnetwork.com/recipes/food-network-kitchens/healthified-broccoli-cheddar-soup-recipe/index.html )

Portion Control

In a world of all-you-can-eat style dining, super-sized options and bottomless servings, it’s no wonder society’s idea of what constitutes a “normal portion” is skewed. At fast food joints, the old large became the new medium and the new large now requires two hands to hold. People assume upgrading to the super-sized option for an extra $0.89, or chowing down at an all-you-can-eat buffet is really getting their bang for their buck. In reality, society is purchasing a one-way ticket to obesity, heart complications, and sky-high pharmaceutical and medical bills. Granted, eating until the button on your pants pops one or two times isn’t going to cause a huge detriment to your health; allowing these eating habits to become part of your daily routine, can. To prevent this from happening, here are some ways to remind us all what exactly is a healthy portion…

First and foremost, you eat with your eyes before anything else. When you’re “starving”, filling an entire plate with food seems logical- to your eyes. But, have you noticed the sizes of our plates? A platter and plate should not be interchangeable! Utilizing smaller plates will first and foremost keep your portion sizes down while still thinking you’re getting the satisfaction of a full platter-sized plate.

Second, tailor your portions to your lifestyle. If you’re physically active for multiple hours a day, the nutrients your body needs will vary significantly from those needed for a couch potato. Eat to replenish your body with nutrients, not until you’re stuffed. Also, by eating at a slower pace, you gain the sensation of being full faster. So, enjoy your meal- don’t make it a race.

Finally, use familiar objects when thinking of correct portion sizes. For example, when preparing protein, the portion should be no larger than a deck of cards. Or, if you’re indulging in frozen yogurt, the healthy portion size is said to be half of the size of a baseball. Inkling for a baked potato? Make sure it’s no larger than a desktop mouse. Having waffles or pancakes for breakfast? Measure up with a CD! By comparing portion sizes with things you can easily visualize in your head, you can ensure you’re preparing the healthiest portions!

Questions about this topic? Check out the trusted links below that were utilized in creating this post!

http://www.sharecare.com/health/diet-nutrition/article/how-to-pick-the-perfect-portion

http://www.doctoroz.com/videos/are-you-overeating-guide-serving-sizes

http://www.menshealth.com/mhlists/serving-sizes/

http://www.everydayhealth.com/diet-nutrition-pictures/picturing-proper-portion-sizes.aspx#/slide-1

http://www.webmd.com/food-recipes/nutrition-labels-10/slideshow-serving-sizes

“Keep Calm & Carry On”

Regardless of the extremity, stress is an every day occurrence. Stress comes in all forms and different triggers affect people in varying ways. Whether it be financial, mental, physical, emotional, or social stress- stress affects. Depending on personal preference and the type of stress that you’re feeling, there are different ways to handle stress. According to MedlinePlus, managing stress can include a physical or emotional alteration. The outcome of a stressful situation solely relies on how a person chooses to respond. If a stress management technique is not implemented, the body is continuously on high-alert which can result in more serious health problems.

In order to avoid or beat stress, maintaining a healthy diet and remaining active are very important. By providing your body with the nutrients it needs to function properly, physical stress will be less likely to occur. Working out is a good outlet for stress and releases endorphins into the body, producing a good mood.

Relax- whatever that means to you. Whether you find going for a walk, taking a break, listening to music, writing or reading to be relaxing- do it. Finding ways to help you calm down and reach a state of relaxation is essential to stress management. Avoiding alcohol or caffeine and surrounding yourself with a good support system or being social are other ways to keep stress at bay.

HelpGuide.org explains how beneficial the ‘Four A’s’ can be to dealing with stress: Avoid the stressor, Alter the stressor, Adapt the stressor and Accept the stressor. The ‘Four A’s’ can be practiced through avoiding stressful situations, learning to cut back on your “to-do list”, being assertive, learning to compromise, looking at the big picture, focusing on the positives, sharing your feelings and accepting what cannot be changed.

One of the most important things to remember is that stress is normal. Life comes equipped with stressors; be sure to equip yourself with the proper mindset and tactics to avoid being consumed by the stress.

 

For more information on stress and how to handle stressful situations, you can either seek advice from your doctor or from the websites listed below that were used in the creation of this post:

http://www.nlm.nih.gov/medlineplus/ency/article/001942.htm

http://www.mayoclinic.com/health/stress-management/MY00435

http://www.helpguide.org/mental/stress_management_relief_coping.htm