Journey to Health and Wellness

If you have been thinking about making a change to feel healthier and more energetic then this is the right place. Reading this to educate yourself may give you some the tips and tricks for a better lifestyle. Much of what makes us feel well is good nutrition and an adequate amount of sleep. In addition we need to minimize stress in our life. Sometimes it is easier said then done. Much of our quest to remain healthy really comes down to these three factors as I talk about in more detail in my book. If you spend time browsing through this content and suggestions I have for good books and instagram accounts for food ideas it may motivate you to make a change.

A large part of reducing the chance of getting the common chronic diseases such as obesity, hypertension, diabetes, heart attacks, and strokes comes down to eating well, exercising, and not doing things that are bad for us such as smoking. You can read about each of these topics in the blog and in my book.

Are you getting enough fruits and vegetables in your diet? If half of your plate consists

of fruits and vegetables you are probably on the right track. If you are vegetarian great, if not are you eating lean meats and including healthy fats in your diet? A great way to get a good serving of vegetables are in smoothies if you throw in some vegetables like spinach or kale. You can use any combination of ingredients and use seasonal fruits.

Keep yourself at a healthy weight and your chances of the common chronic diseases are reduced. If you have a large waistline you are at increased risk. Besides healthy food, exercise can also reduce your risk. You probably have heard of counting your steps in a day. 10,000 steps is a great goal but actually 7500 steps is all you need unless you want to push to do more. If you don't have a device such as a digital watch another number is 150 minutes of activity a week, which is 30 minutes 5 days a week. This can also help with a controlling an expanding waistline. Any activity is good such as walking, running, basketball, swimming, yoga, tennis etc. One hour fitness classes like aerobics or Zumba are also really good.

Just remember good nutrition, exercise, adequate sleep, and reduced stress will go a long way to helping you live a healthy lifestyle.

For fruit smoothies, one that I like is a banana, a cup of frozen mixed fruit, a little ginger, a handful of spinach and oatmilk. You can add things like chia seeds and flaxseed to improve the nutritional value. A scoop of protein powder sometimes is also a good addition. If you want to use protein everyday you may want to consult your physician. This is a great breakfast giving you several servings of fruits and vegetables. If you are already diabetic and very overweight you may consider substituting the banana with more greens and fruits like green apple or berries.