Did you know that physical exercise plays an essential role in promoting health and preventing chronic illness? Exercise is a way for many of us to reduce stress, relax and feel better. Only 30 minutes of brisk walking, cycling or swimming can make an enormous difference on our mood. Find something that you enjoy doing –maybe dancing-and time will pass quickly while you reap the added benefit of releasing endorphins which are ‘feel- good’ chemicals in your brain.

Believe it or not, exercise can be good for our minds as well as our bodies. Struggling with a problem, trying to make an important decision, but feel like things are all jumbled in your head? The way to a solution may just be in going for a walk and letting your mind wander to a solution. Here’s even more food for though- the effect of exercising on our brains is even more pronounced if we exercise to music, so bring along your MP3 player or IPOD! Just exercising regularly for one month can lower blood pressure, both systolic and diastolic values, by about 10 points. Exercise also assists with weight control, blood glucose levels can help to lower cholesterol levels. Don’t worry about timing yourself, just go out and have some fun. Any amount of physical activity is better than none. If you do aim for 30 minutes of any type of exercise, that feeling of wellness will find you---guaranteed!

To keep the heart unwrinkled, to be hopeful, kindly, cheerful, reverent…that is to triumph over old age. ---Thomas Bailey Aldrich

Choosing Proteins Wisely

Thinking of replacing some carbohydrates with proteins? Have you been reading a lot of books about the importance of balancing insulin and glucagon levels? Just remember that not all proteins are created equal. The type of protein you eat affects weight gain or loss, and your health. Nutrition experts recommend getting your protein from the following sources:

Beans: These are simply the best source of plant protein. They are also full of fiber so they help us to feel full for hours.

Nuts: These may have nearly as much protein as beef on an equal weight basis. [almonds are a good example]. They also have a whole lot less saturated fat than meat.

Whole Grains: These contain protein as well as fiber and a host of other nutrients. There are approximately 3 grams of protein in a single slice of whole wheat bread.

Fish: Generally fish have lower saturated fat, les overall fat than meat and as a bonus offer health omega- 3 fatty acids. Omega fats help the function of our brain, nervous system and hormones]

Our bodies use glucose as energy. Protein is converted into glucose by our bodies, but this utilizes twice as much energy as converting either carbohydrates or fats into glucose. That extra energy means there are fewer calories available to put on as added body weight—an extra bonus for protein rich diets.

Most importantly, if you decide to cut down on carbs and boost protein to control weight, think about the type of protein you choose to eat for overall health.

Optimism is the faith that leads to achievement. Nothing can be done without
hope and confidence. –Helen Keller.

SMART SUPPLEMENTING:
Get the most out of your supplements by knowing when and how to take them.

We all want to make the most of our health and we often look to supplements to help us achieve a boost towards optimum nutrition. Problem is, after we’ve taken the time to listen to our bodies and put together a plan including food choices, we need to consider the best time to take our supplements.

Here is a quick guide to three of the most common supplements:

Multivitamins: These are a combination of many vitamins, often formulated with trace elements and minerals. I suggest taking these at the same time every day, preferably with a meal to create a great habit that won’t be forgotten. Note: taking multivitamins with laxatives and caffeine may reduce the body’s ability to absorb them.

Individual antioxidants: [Vitmain A, C, E, CoQ10, Selenium etc] These substances help protect the body cells from the effects of free radicals. I suggest taking smaller portions with each meal, as our bodies can use only limited amounts at one time. It is often helpful to take Vitamin C and E together. For best results avoid taking antioxidants with fatty foods, processed foods, aspirin, or the antibiotic tetracycline.

Calcium: This mineral is important as it is required to build and maintain strong bones and teeth. I suggest taking it with water two times daily and once before bed- since it can help to facilitate sleep and relaxation. It is difficult for us to absorb too much calcium at one time. It is wise to take calcium with magnesium and vitamin D as they work together in the body, and these enhances its absorption.

If you have further questions on supplements, how much or what to take and when---seek the services of a Nutritional Consultant who has considerable experience in putting together individualized programs. You’ll be glad you did!