Wellness Wednesday…5 Tips for a Healthier Tomorrow

Try these 5 tips TODAY for a healthier TOMORROW!

Drink Your Water

99Water is the most important nutrient in your diet, and a lot of people don’t even realize they aren’t getting enough. Think about it…the average human body is 60% water. That means for a 150 lb woman, 90 lbs of her body is water!

Water is important for so many reasons. It’s needed by your brain to make hormones. It acts as a shock absorber for your spinal cord. It’s used in the metabolism and digestion of the food you eat. It lubricates your joints and so much more.

So, how much do you need? Boomers need to be extra careful to make sure they get enough each day. As you age, your thirst regulators may change. Basically you just don’t get as thirsty as you used to. In addition, a number of medications can alter your thirst level. Needless to say, you don’t want to rely on thirst to be your guide.

Although your need varies depending on your age, gender, and things like where you live, a good rule of thumb is for adult men to consume at least 3 liters per day and adult women to get at least 2.2 liters.

Drink up today, and you should feel more energized and mentally sharp tomorrow!

 

Take a Walk Outside

Walking is a powerful medicine that all Boomers should use everyday. Sure, we all know walking is good for you, but do you know just how good it really is? And, can we really see results by tomorrow?  

older-couple-walkingAccording to a study conducted at George Washington University School of Public Health in Washington, D.C., a mere 15-minute walk after dinner can lower blood sugar. According to researcher, Dr. Bob Sallis, “Walking burns up the sugar that’s in your blood, and it strengthens muscles so you use blood sugar more efficiently.” He says, “The benefit is almost instantaneous.”

In addition to improved blood sugar, a dose of sunshine during your walk is a sure way to immediately boost your mood. Research suggests that the sunshine on your skin can increase production of serotonin, which helps balance your mood and promotes feelings of happiness. Sunlight is also known to alleviate depressive symptoms. Combine these effects with exercise for a one-two punch!

 

Listen to Music

jukebox12Who knew listening to tunes could be so good for you?   Listening to music, though, has numerous physical and mental health benefits that are scientifically based. If you’ve ever listened to music during exercise, you’ve probably noticed that it motivated you to push a little harder. And, let’s be honest, who doesn’t have a little more fun when they’re singing along to their favorite Beach Boys song while they’re exercising?

Tonight while you’re eating dinner, try playing soft music and dimming the lights. One study found that this could help you slow down while you eat and reduce the amount of food you put in your mouth. In addition, the music can help to reduce any stress you might have accumulated throughout the day. It can elevate your mood and relieve depressive symptoms. The combination of all of these things should help you feel better immediately!

 

Stretch

Stretching is one of those things that you don’t realize how important it is until you can’t do it anymore. Often times as you age, the range of motion in your joints decreases and your muscles tighten. This can cause some of your daily, routine motions to become difficult. Activities like zipping up the back of your dress or even reaching overhead all of a sudden become challenging.

merz_woman_stretchingStretching has numerous benefits. You probably know that it increases the range of movement in the joint, but did you also know that stretching could reduce muscle tension and enhance muscular coordination? It could also increase the circulation of your blood, which leads to more energy.

Try doing both lower body and upper body stretching this evening after your walk. These stretches should decrease muscle soreness you might experience from the walk and help you sleep better, which we know will give you a more pleasant tomorrow. Try some additional stretches in the morning for an energizing fresh start to your day!

 

Get More Sleep

81264406_t670x470Go ahead and hit the snooze button! Getting a good night sleep has so many benefits ranging from increased memory function to reduced inflammation in the body. But, did you know that a lack of sleep might actually be affecting your weight? It makes sense because the longer you sleep, the less time you have to graze in front of your fridge. Right? It’s actually much more scientific, though, and it has to do with your hormones. Research has shown that a shorter sleep time can reduce leptin and elevate ghrelin. These two hormones affect your hunger. When they are out of whack, your hunger will likely increase and you’ll tend to eat more. Get your 7-8 hours tonight, and you won’t feel as hungry tomorrow!

 

Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!

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boomersNmotion.com

 

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Wellness Wednesday…Do YOU Have the Sniffles?

 

hires-1024x1007Is it me, or is everyone getting sick?  It seems to be that time of year. Getting sick is not fun, and it’s very discouraging when you’re trying to keep focused on your new healthy lifestyle and workout routine. Here are some tips to keep you healthy and prevent the cold or flu from ruining your week.

images-2Wash Your Hands – Most cold and flu viruses are spread by direct contact. Someone who has the flu may sneeze onto their hand and then touch the treadmill, the dumbbells, or a machine at the gym. The germs can live for hours. Use hand-sanitizer and wash your hands with soap and water after your workout.

Drink Plenty of Fluids – Water flushes your system, washing out the poisons as it rehydrates you. A typical, healthy adult needs eight 8-ounce glasses of fluids each day.

Disinfect Common Surfaces – Viruses that cause colds and flu can survive on common surfaces for up to 72 hours. Make sure you clean common surfaces.  When you’re at the gym, wipe off your gym equipment before and after you use it.

Do Aerobic Exercise Frequently – Aerobic exercise speeds up the heart to pump larger quantities of blood, makes you breathe faster to help transfer oxygen from your lungs to your blood, and makes you sweat once your body heats up.  These exercises help increase the body’s natural virus-killing cells.

Eat Foods Containing Phytochemicals – “Phyto” means plants, and the natural chemicals in plants give the vitamins in food a supercharged boost.  So, put away the vitamin pill, and eat dark green, red, and yellow vegetables and fruits.

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Eat Yogurt – Some studies have shown that eating a daily cup of low-fat yogurt can reduce your susceptibility to colds by 25%. Researchers think the beneficial bacteria in yogurt may stimulate production of immune system substances that fight disease.

Don’t Smoke – Statistics show that heavy smokers get more severe colds and more frequent ones.

Cut Alcohol Consumption – Heavy alcohol use suppresses the immune system in a variety of ways.

images-8Relax – If you can teach yourself to relax, you can activate your immune system on demand.  There’s evidence that when you put your relaxation skills into action, your interleukins — leaders in the immune system’s response against cold and flu viruses — increase in the bloodstream.

 

Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!

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boomersNmotion.com

 

Wellness Wednesday…Healthy Smoothies for the New Year

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Happy 2017! We hope your year is off to a fantastic start. If you’ve decided to make this your healthiest year yet, you’ve probably been thinking a lot about how you might adjust your nutritional habits. Often times this makes us think about the foods we shouldn’t be eating. Instead of focusing on foods that are off limits, let’s look at some tasty foods you can add to your diet that are full of nutrients.smoothie

This week, try adding a healthy smoothie to your diet each day. These smoothie recipes are filled with muscle-building protein, good-for-you carbs, healthy fats, and even some veggies. (Did you know that you can’t even taste the spinach in a smoothie?) They are packed with nutrition, and, believe it or not, they’re delicious. Try one for breakfast or as a snack throughout the day. They’re a great way to nourish your body and keep healthy in this new year.

 

Very Berry Super Shake

This drink is packed with protein, fiber, healthy fats, phyto-nutrients, and probiotics!

mixed-berry-smoothie-recipe

BLEND:

6 – 8 oz water

handful of spinach

1 cup frozen mixed berries

¼ cup plain yogurt ( I like plain Greek yogurt the best because it has more protein.)

1 scoop vanilla protein powder

1 tbsp ground flaxseed

ice as needed

 

Apple Pie in a Glass

Yes, this shake tastes like an apple pie in a glass…without all the calories! Most blenders will be able to pulverize an apple, but you may want to cut it into thin slices just to make sure. Depending on the strength of your blender, you can leave the skin on for extra phyto-nutrients.

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BLEND:

6 – 8 oz water or milk of choice

1 scoop vanilla protein powder

1 apple, core removed, and sliced into wedges

handful of spinach

1 tbsp almonds

1/8 cup of uncooked oats

cinnamon to taste

ice as needed

 

Chocolate, Peanut Butter, and Banana Shake

You’d never even know that spinach is hiding in this delicious chocolate and peanut butter shake.

chocolate_peanut_butter_smoothie_main_620x320BLEND:

6 – 8 oz water or milk of choice

1 scoop chocolate protein powder

½ banana

handful of spinach

1 tbsp natural peanut butter

1 tsp dark cocoa powder

ice as needed

 

Strawberry Banana Blast

Adding ground flax to this classic smoothie will give you extra fiber and heart-healthy omega-3 fats.

strawberry-banana-smoothie-4BLEND:

6 – 8 oz water or milk of choice

1 scoop vanilla or strawberry protein powder

½ banana

½ cup frozen strawberries

handful of spinach

1 tbsp ground flax

ice as needed

 

Chocolate Cherry Awesomeness

Research suggests that cherries can ease soreness after a workout. They also contain a compound that has been shown to have an anti-inflammatory effect and may reduce the frequency of gout attacks.

chocolate-cherry-smoothie4BLEND:

6-8 oz water or milk of choice

1 scoop chocolate protein powder

1 cup frozen sweet dark cherries, pits removed

handful of spinach

1 tbsp chia seeds

1 tsp dark cocoa powder

 

Tropical Delight

It’s like a pina colada, but better for your waistline!

fs21_tropicalskin-1024x1024BLEND:

6-8 oz water or milk of choice

1 scoop vanilla protein powder

½ banana

½ cup pineapple

handful of spinach

1 tbsp unsweetened coconut flakes

¼ cup plain yogurt

ice as needed

 

Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!

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boomersNmotion.com