10 Wellness Tips

Here are 10 handy wellness tips to use for your healthy lifestyle.

Fiber: 20-30 grams every day is recommended to help lower cholesterol, make you feel full longer, and help prevent certain cancers. Increase fiber by choosing, fresh fruits, vegetables, legumes (dried beans and peas), whole grain breads and cereals. 5 servings of fruit and vegetables every day: Supplies not only fiber but the antioxidant vitamins, which protect against cancers and prevent the oxidation of the LDL (bad cholesterol) which causes plaque to develop on the arteries. Fish: 3 meals per week. Seafood contains an essential fat called Omega 3 Fatty Acids. These fatty acids help decrease cholesterol levels and make it less likely for a clot to form in the arteries. Albacore tuna, anchovies, bluefish, cod, halibut, trout, mackerel, pollack, salmon, fresh sardines and sea trout have the highest amounts of Omega 3's. Lean red meat, trimmed of fat: No more than 2 times per week for a heart healthy eating plan. Red meat is an excellent source of protein and iron but is also a prime source of saturated fat, which is known to increase the risk of heart disease. Low fat dairy products: An excellent source of protein and calcium, which prevents bones from thinning as we age. Even as adults we need at least 2-3 servings per day. Beware of hydrogenated fat or trans fat: This type of fat is commonly found in margarine, salad dressing, mayonnaise, shortening, crackers and dessert products and has been modified to be more saturated. It has been linked to an increase of heart disease and possibly some cancers. Reduce sugar: By decreasing the intake of high sugar products such as regular sodas, full fat and fat free dessert/snacks, sweet tea and white flour products. Sugar and fructose have lots of calories but none of the vitamins, minerals or fiber the body needs to stay healthy and lean. Drink 8 cups of water every day: Water is the most important nutrient in the body to keep things running smoothly. It regulates the body temperature, waste disposal, joint lubrication; it feeds tiny nerve endings and helps reduce surface pain. Between the blood, brain, muscles, fat and even the bones the body composition is 50-70% water. Be aware that other zero-calorie beverages containing water do not have the purifying effectiveness of plain water. Don't skip meals: To get all the fruits, vegetables, whole grain bread products, lean meats, poultry, fish and low fat dairy products your body needs to stay healthy and lean you will need to eat at least 3 meals every day. Regular meal times is the best way to prevent overeating at other times during the day. Physical Activity: A more active lifestyle goes a long way. As little as 3 - 10 minute sessions every day is enough to decrease the risk factors for the top four diseases: heart disease, cancer, strokes and diabetes.