I am wishing you and yours the very best holiday season, eager to learn of your feats and failures regarding holiday menus, parties, and exercise regimens!!
Believe it or not, December is coming to a close and the loose ends of 2010 are wrapping up. As we begin to think about a new year, we often vow to make changes - learning from previous experiences and anticipating those yet to come. You all have already committed to a changed lifestyle, and for that I applaud you. Allow the new year to be a motivating factor, encouraging devotion to a healthy way of life; a healthier you.
This season, I'm challenging you to write down your goals (both short-term and long-term) and keep them somewhere as constant reminders of the beautiful transformation you are embarking upon.
Often times the resolutions we make involve specific numbers - pounds on the scale or inches on the tape measure...and while specific, tangible goals are crucial, perhaps we should also target the big issue - HEALTH. What good is weight loss if you are not agile enough to enjoy it? A tiny waist and slim thighs are wonderful but won't do you much good if you're too fatigued or sick to dance around in your skinny jeans.
When health and wellness become the goal, factors such as weight loss and energy are unavoidable consequences.
So, what are or aren't you feeding your body?
Here are several essential elements that we need to make sure our bodies are getting:
* the doses are daily, female-specific suggestions
- CALCIUM: Mineral forming the architecture of bones and teeth. 1,000mg.
Foods: low-fat dairy products, almonds, kale, broccoli
* for those of you taking Calcium supplements, be sure to pair it with Magnesium (500-800mg)
- VITAMIN D: cancer preventing hormone that helps your body absorb calcium; crucial for preventing osteoporosis. 400 IU.
Foods: oily fish, dairy products, cereals, 10-15 minutes of sunshine
- FOLIC ACID: Folate is essential in the development of the central nervous system/DNA. 400 micrograms.
Foods: spinach, asparagus, citrus fruits, fortified grains, beans, eggs
- OMEGA 3's: Anti-inflammatory agent that decreases triglycerides (aka blood fats), boosts good hdl cholesterol, and decreases blood pressure-lowering the risk of cardiovascular disease.1.1g.
Foods: fish, fish-oil supplements
- IRON: The mineral that helps the body's blood supply deliver oxygen to cells. 18mg.
Foods: red meat, fish, poultry, beans, spinach
- FIBER: Soluble fiber traps 'bad' cholesterol before it's absorbed by your intestines/Insoluble fiber sweeps through your system, cleaning out your digestive track. 30 grams.
Foods: oatmeal, whole-grains, fruits, vegetables, beans
- vitamins A, C, E, B6 and B12 are also crucial to a well-balanced diet.
I'm challenging you to keep a food journal for the next week. Monitor calories in, calories burned, and the percentage of each of these nutrients. Are you getting enough of the good stuff? Are you substituting with too much salt and/or sugar? Caloriecount.com is a GREAT tool that will keep track of everything for you if you log your meals/exercises!!
Drink lots of water, keep active, and give me a life update - what issue can I target next??
Happy New Year!!
NMC
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