Dr. Kathleen A. Hartford, DC, has treated and nurtured thousands of individuals, showing them how to take responsibility of their long-term health with guidance on nutrition, exercise, and chiropractic methods. Visit www.fitfunandfabulous.com to learn about her 12-week plan to jumpstart anyone on the road to health and youthful vitality or to purchase Fit, Fun and Fabulous Food: Health Meals Your Body Will Love and the coordinating book Fit, Fun and Fabulous at Any Age.
1. DRINK MORE WATER!
Be certain to adequately hydrate your body. Just as you cleanse the outside of your body you must also clean the inside. To ensure you are getting adequate amounts of water calculate 2/3rds of your body weight in ounces or .66 X your weight. Not everybody can reach this goal overnight however make it your target number and you will be rewarded with increased energy, vitality and health! Be certain to utilize filtered water; our tap water is filled with pollutants from industrial chemicals to pharmaceutical drugs which our purification facilities cannot remove.
2. MAKE HEALTHY CHOICES WHEN EATING OUT
Healthy eating in a restaurant can sometimes be a challenge, to ensure the healthiest meal follow these guidelines:
• Order a double order of vegetables or salad rather than the potatoes, pasta or bread that is offered.
• If having a soup stick to clear broth soups and avoid the hidden fats of cream based soups
• If having a large salad either bring a light dressing from home or have the dressing on the side. Simply dip each bite lightly into the dressing and you will be amazed how little you actually consume. Lemon squeezed onto a salad is often times enough flavoring to substitute as a dressing
• If out for Chinese opt for the vegetable stir-fries, when adding a protein, turkey, chicken or seafood is your best choice.
3. STUCK IN THE MIDDLE…
Be aware of subtle weight gain around your mid section for both yourself and your children. This could be an indicator that you and your children are experiencing accelerated aging due to metabolic syndrome.
People with metabolic syndrome are at increased risk of coronary heart disease, stroke, peripheral vascular disease and Type 2 diabetes. Metabolic syndrome has become increasingly common in the United States; an estimated 80 million Americans have it. This syndrome is characterized by a group of metabolic risk factors that occur in a person. They include:
• Abdominal obesity (fat tissue in and around the abdomen)
• High blood fats, high triglycerides and high LDL cholesterol
• Low HDL cholesterol
• Elevated blood pressure
To ensure that you and your loved ones do not fall prey to this health destroying syndrome be certain to avoid simple sugars and processed carbohydrates. Follow this guidelines for a healthy plate; have your protein portion be the size of the palm of your hand and allow the rest of your plate to be filled with vegetables and low glycemic complex carbohydrates.
Rather than having sugar laden sweets after dinner enjoy a warm cup of caffeine free tea or a small serving of fruit or nuts, in fact dates combined with pecans are wonderful and quickly filling. They taste just like pecan pie without the calories and excess sugar!
4. TAP INTO THE REAL FOUNTAIN OF YOUTH WITH EXERCISE!
Regular Exercise is the true fountain of youth. It is the one activity that will positively affect ALL of the Biomarkers of Aging. Biomarkers of aging are measurements that indicate how quickly your body is aging of the cellular level. As we age typically lose 6.2 pounds of muscle each decade this rate of loss accelerates after the age of 45. We also lose about 30 percent of our muscle cells between the ages of 20 and 70. The loss of both muscle cells and muscle mass adversely affects so many areas of our health, including:
• Decreased blood sugar tolerance
• Declining metabolism
• Increased body fat
• Reduced aerobic capacity
• Loss of bone mineral density
Sounds like a bit of a bummer, right? Well only if you are a committed couch potato. Studies prove that with the right exercise, individuals in their sixth, seventh, eighth and even ninth decade of life can expect improvements in strength and muscle cell size comparable to younger people doing the same amount of exercise. For women, this is especially good news in the area of osteoporosis (Bone Health is assessed in Biomarker 10). This is why so much emphasis is given to physical activity and strength training when we are committed to reversing the accelerated aging process!
5. TRY MEDICAL FOODS FOR ACCELERATED HEALTH BENEFITS
Consider utilizing a Medical Food and specific formulations of targeted nutrients:
Imagine new generations of Medical foods that are scientifically-based for the management of specific health conditions associated with type 2 diabetes, metabolic syndrome, inflammatory bowel disease (IBD), chronic fatigue syndrome, and more.
These medical foods along with an anti-inflammatory diet were shown in clinical studies to reduce Total Cholesterol by 16%, triglycerides by 45%, increase good cholesterol by 6%, improved fasting insulin by 25%. It lowered body fat by an average of 15 pounds and supported a 5 pound increase in lean muscle mass. And best of all there were NO side effects except, of course, a measurable increase in health!
Consider starting your day with one of these medical foods as your breakfast. It’s quick, it’s easy and it’s a great start toward rejuvenating your health! For more information on Medical foods visit www.drkathleenhartford.com.
6. MEDITATE AT LEAST 15 MINUTES FIRST THING EVERY MORNING
We have been hearing for decades about the power and importance of meditation. Studies have shown that meditation not only lowers blood pressure but can also enhance your immune response, while improving your ability to concentrate.
The process of meditation to support balance and bring harmony to your life is actually a health enhancing function just like flossing your teeth, eating correctly and exercising. Think of it as exercise for you mind and spirit to bring health, happiness and energetic balance to your body.
We are integrated beings, the second we think a thought it changes our body’s chemistry, our body’s chemistry affects our immune system and the ability of our organs to function. The second we eat a bite of food our body springs into reaction to digest and manage that food, that food will change the chemistry of our body as well as the function of our organs and the emotions of our mind. Everything from the thoughts we think, to the foods we eat, to the company we keep leaves our body responding to its environment. This response from our body physically and emotionally truly creates our lives.
Meditation simply provides for us an intimate moment to spend with our deepest self, to quietly release any negativity of our day while bringing forth and magnifying the goodness and profound energies that are innately ours to enjoy and to play in each day! It will not change what has happened to you but it will profoundly change your ability to stay grounded and peaceful in response to these occurrences.
For more information or to download your MP3 of Meditation For Conscious Living please visit www.drkathleenhartford.com.