healthy body tips

* Drink water, little and often throughout the day.
* Eat something in the morning – it does not have to be first thing as you jump out of bed, but eating something when you get up will replenish your blood glucose levels and fuel your brain and your body.
* Eat at least 5 portions of fruit and vegetables a day – they’re great as snacks and if you have at least 1 serving per meal, you’ll easily make this target.
* Go for colour. Check you are eating a variety of colourful fruit and vegetables – think yellow, red, green and orange.
* Eat as wide a variety of foods as possible. If you can count up the number of different foods you eat on your 10 fingers, you need to add more kinds to your diet. This will help you get a greater choice of nutrients and fibre sources.
* Avoid long periods without eating. This will help stabilise your blood glucose levels and make you less likely to over-eat, or grab an unhealthy snack, later.
* Rate your food hunger. On a scale of 1-5 (1= starving, 5= stuffed). Aim to eat before you reach “1” and stop eating before you reach “5”.
* Take time to eat. It sounds obvious, but it will help you eat more balanced diet and avoid excess calorie intake. Studies show that individuals eat up to 15% more calories when they are in rush at meal times.
* Chew your food. Proper chewing can aid your digestion, and has been shown to reduce symptoms off irritable bowel syndrome.
* Avoid fad diets. There are no miracle foods – good health requires you to eat a variety of quality food in moderation.

For individuals feeling the brunt of this busy holiday season or at anytime where stress levels increase and energy takes a dive; there are helpful, harmless supplements that can help you get back to your productive, energetic self.

Energy is rooted in blood sugar and fat. Glucose (blood sugar) and fat are the principal energy sources for your body But the chemical reactions that burn them for energy depend on various nutrients. We have highlighted the top 5 energy boosters with their daily doses.

1. B Vitamins- Bs play multiple roles in energy-producing reactions. Take the entire B complex, but make sure that your supplements contains at least 25 to 50 mgs of B1, B2, and B3. I am a huge fan of the liquid B Complex.

2. CoQ10 helps shuttle energy-containing electrons in your body. Take 30 to 100mgs daily. These levels decrease as you age and older individuals will feel significant changes in energy levels. This is a significant supplement with anti-aging properties. The Japanese administer CoQ10 to help fight and reverse cardiovascular diseases.

3. Carnitine helps cells burn fats. Take 500 to 1000mg daily.

4. Chromium may improve the activity of insulin, the hormone involved in burning glucose. Take 400 mcg daily.

5. Vitamin E protects against hazardous free radicals. Take 400 to 800 IU daily.

For Athletes like Runners,, Body Builders, Gymnasts or individuals engaged in intense physical activity should consider adding these supplements as well:

Creatine may help restore energy levels. Take 5 gm daily.
Ribose helps increase stamina and strength. Take 2 to 5 gm daily.

The holidays often reflect our gluttonous, materialistic nature as we hit the malls for black Friday and scour store isles for every loved one, friend, colleague and associate on our large holiday list. This time, now more than ever is an opportunity for our society to recognize the growing problem and the role our materialism plays in destroying our environment.

In looking into how to be more environmentally conscious this season, I was horrified to find that in the month between Thanksgiving and Christmas; consumers throw away 1 million extra tons of trash. In an effort to promote awareness and reduce the amount of environmental distress, Healthy Being has compiled a 12 step list that can help individuals and families achieve a more environmentally friendly holiday celebration.

1. Buy a potted or balled Christmas Tree and plant after use
2. If you already have a fake tree; use it.
3. Recycle your wreath into chips and shavings to reuse in your yard
4. Use LED Energy Saving Christmas Lights (saves 90% more energy)
5. Recycle and Re Use old Holiday Gift Wrap and Gift Bags
6. Give Thoughtful Gifts – give a gift of time (dinner at home) or edible gifts versus a bought material gift.
7. Donate to a charity in the name of your loved one or friend
8. Use your own canvas or recycled shopping bags when purchasing gifts at stores.
9. Send paper free, email holiday cards via an on line photo slideshow (photobucket.com)
10. When hosting a holiday party- use real plates and silverware. Avoid disposable flatware, glasses, tablecloths and dishes.
11. When purchasing gifts; Give Green, Organic and Fair Trade Gifts (treehugger.com)
12. Conserve energy by burning soy, beeswax or vegetable wax candles

If we could all ban together to be conscious of our choices; perhaps we could make a slight impact in reversing the progression of global warming.