Work Towards Your Goal...Re-evaluate it and Adjust it!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

When working towards a goal it is helpful to frequently evaluate your progress and update and adjust your plans as necessary until you reach your goal.

Nix the Cream, Fix the Soup!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To make a nutritious low fat cream soup, puree cooked root vegetables such as potatoes, sweet potatoes, parsnips or turnips to thicken cream soups or stews instead of a high fat cream base.

Eating More Fruit is Healthier.....Keep it in Sight!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Research shows that when fruit is visible it is more likely to be eaten. To increase the fruit in your diet, place it in an attractive bowl on your kitchen counter or on the top shelf of your refrigerator.

The Key? Have a Goal and Take Small Steps Towards It!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To achieve any health and wellness goal, it is important to create specific goals and then take small steps towards that goal on a consistent basis.

Anger and Your Heart

There have been a number of studies over the years describing the relationship between emotions and physical illness. Simply put, it is impossible to separate our emotional and physical selves; this relationship is the so-called "mind-body connection."
Therefore it is not surprising that one of our more powerful emotions, anger, has been associated with physical disease. For the most part, it has come to be understood that both stifled anger and high levels of anger are risk factors for coronary heart disease, or heart attack.
In a study published earlier this year in the American Heart Journal, authors Davidson and Mostofsky looked not only at anger, but at various types of anger. Specifically, they found that different kinds of anger impart different levels of CHD risk. In other words, it's not so much that one is angry, it's how that anger is expressed that seems to matter.

Protect Your Ears!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

When using leaf blowers, lawn mowers or power tools, use foam or silicone earplugs or muffs to protect your hearing.

Eye-Hand Games Keep the Brain Fit!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To keep your mental focus and mind sharp, it is important to regularly exercise your brain.
Any game that involves hand-eye coordination, such as tennis or ping-pong is a great brain exercise.

Challenge Your Brain!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Creating challenges for your brain will cause it to grow new dendrites, hair-like fibers that connect neurons. Doing crossword puzzles, learning something new, engaging in book discussion groups or playing games are ways to challenge your brain.

Great concert? Wonder What the Repercussions Are?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Excessive noise can damage the hair cells in the Organ of Corti within the cochlea. Hearing loss related to hair-cell loss is not reversible and can't be restored by a hearing aid.

Want a Natural Fabric Softener Without Static Cling?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

For a natural fabric softener, add -cup baking soda to the wash cycle or add -cup white vinegar, this will soften clothes and eliminate static cling.

John F. Kennedy Quote!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"Physical fitness is the basis of all
other forms of excellence." John F. Kennedy

Change It Up!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to a Brazilian study, people who alternate upper and lower body training gain more strength when they vary their number of repetitions each workout. Changing your routine and repetitions will work different muscles and produce better results.

Exercise at Night?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Studies indicate that exercise within 4 hours of bedtime can delay the release of melatonin, which helps you fall asleep.

Got Mattress? A Good One That Is!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A quality mattress is essential for a good night's sleep. A Consumer Reports survey found that people who spent 15 minutes testing a bed in the store, spending at least 5 minutes on each side, were more satisfied with their mattress choice than quick mattress testers.

Trouble Sleeping? Try a New Pillow!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you are having trouble sleeping, you may need a new pillow. When selecting a pillow, you should choose one that supports your head so that your neck, airways and spine remain in a natural position with good alignment throughout the night.

Think You're Cool Because You Don't Sleep Much?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to the Nurses Health Study,
getting just one less hour of sleep
per night significantly increases
the risk of heart disease.

Obesity is a Growing Problem!

Obesity is a growing problem (pun intended) which we need to be addressing. Obesity is defined as "30 pounds of more above recommended weight". Nearly 43% of American adults are at risk for obesity within the next ten years! It leads to serious health problems such as cardiovascular diseas and Type 2 diabetes and is expected to cost the U.S. about $344 billion in medical-related expenses by 2018. Obesity is best treated by a "plant based diet and the seamless integration of increased physical activity and social support to alter modern diets and lifestyles" says David Heber, MD, PHD, FACPm FACN, professor and founding director at theUCLA Center for Human Nutrition. He specifically blames our tendency to consume "highly palatable foods iwth hidden fats and sugars rather than fruits and vegetables with anti-inflammatory phytochemicals." (info from Taste for Life magazine January 2010)

Got Sleep?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

The average adult requires 7 to 9 hours of sleep daily. Quality sleep is essential to maintain health. During sleep, your body is able to slow down metabolic processes to regenerate tissues and clear out toxins.

Success? Failure? Where's the Dividing Line?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"The great dividing line between success and failure can be expressed in 5 words, "I did not have time." Franklin Field

Safe Amount of Trans Fats?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

The USDA recommends you limit your intake of trans-fats to no more than 1% of your total calories, which is approximately 2 grams per day. This is less than the amount of trans-fat in one donut.

Nix the Trans Fats in Your Diet for a Healthier YOU!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to a review in the New England Journal of Medicine, trans-fats or hydrogenated vegetable oils increase the risk of heart disease more than any other food ingredient. These fats have also been linked to elevating cholesterol, increasing the risk of Alzheimer's, type 2 diabetes, gallstones and causing greater weight gain than eating other fats

Some Fish Has High Mercury Content!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Some seafood has been shown to have high mercury content. It is best to avoid or limit fish with high mercury levels such as golden bass or tilefish, shark, king mackerel and swordfish.

Avoiding mercury is easy if you get your Omega 3's from MetaPower. Check my website for more info. www.ececonsultants.com

Fish Oil Reduces Heart Attack Risk by 40%!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Consuming seafood high in healthy omega-3 fatty acids at least once a week, may reduce your risk of a heart attack by 40%. It may also lower the risk of several cancers and reduce symptoms of rheumatoid arthritis.

If you are a vegan, you can substitute fish oil pills. An excellent source of omega 3's fish oil is MetaPower from Univera. Check my website for more info on this product!

Substitute Avocados for the Mayo You Usually Use-Delicious and Healthy!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Mashed avocado is a healthy replacement for unhealthy condiments. Use mashed avocado in place of mayonnaise on your sandwich or on a baked potato instead of sour cream.

Avocados....YUM!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Avocados contain healthy monounsaturated fat.
Avocados contain more soluble fiber and protein than any other fruit and more potassium than a banana.

Mental and Physical are Tied Together!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"Your mental and physical health is inseparable.
You cannot work to strengthen one without having a positive effect on the other." Napoleon Hill

Duh! Wear Bright Clothing if you walk, run or bike on the street!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you run, bike or walk on the street, make sure you wear brightly colored clothes and reflectors at night so motorists can easily see you.

If you start your walking/running/biking experience when it's still light be especially aware that it may be dark before you finish.

Just 20 Minutes? I Can Do That!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to researchers at the University of Vermont, a 20-minute brisk walk will give you an increase in energy that will last throughout the day.

9 AM

It's 9 AM of my 1st day of the 40 day fast. I feel hungry but no blood sugar crisis. I pray the Lord helps me to be strong!

Yum! Yum! Sweet Potatoes!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A tasty easy way to prepare sweet potatoes is to place sweet potato chunks brushed with a little olive oil and seasoned with cinnamon or ginger on a metal skewer and grill until tender.

Another way is to toss the chunks with olive oil, rosemary and a small amount of salt. Then bake until slightly crispy.