Exercise:
Do a Little, Get a Lot
The notion that good health can come in small tidbits is not really new. Research showing that making small changes can
add up to a big difference has been quietly accumulating for a while.
For example, a study published in the Archives of Internal Medicine in 2004 found that adding just 30 minutes of
walking per day was enough to prevent weight gain and encourage moderate weight loss.
And if 30 minutes is still too big a bite? Another study, published in Medicine & Science in Sports & Exercise,
found that three brisk 10-minute walks per day were as effective as a daily 30-minute walk in decreasing risk factors for
heart disease.
"By keeping in the moving mode, keeping active instead of sedentary, will bring you the great rewards in health, reducing
your health risks," says Dr. Melanie Myers, L.Ac., Natural Healthcare Pratitioner of the Health & Yoga Studio in Frederickburg,
VA.
We can make productive small changes in not only physical fitness, we can also make a difference in the kitchen by our
food choices, how we prepare it, and even eat it!
Food Choices:
1.Reducie fat intake, cut down on sugar or eliminate it if you can.Make better choices such as eating a piece of fruit
instead of a candy bar. Over time, these small things can make a big difference!
As long as the changes are moving you toward your goal be it; weight loss,reduction in cholesterol, blood pressure,
or better blood sugar control, more energy, feeling better overall then you will be successful and the small changes will
add up and help you to meet your goal/s.
Preparation:
1. Buy whole foods -- fresh or frozen and organic is best -- minimize or use in place of the
canned or processed packages foods.
2. Reject foods and drinks made with corn syrup, a calorie-dense, nutritionally empty sweetener that many believe is
worse for the body than sugar.
3. Drink seltzerwater and put a splash of fruit or juice in it, instead of sodas.
4.Eat one salad a day to get your fresh leafy mixed greens.add as many leafy greens you can find. you want variety and
not just the washed out head of lettuce. and try to make it organic if possible. your get more nutrients that way.
5. With each meal, always remember to automatically add veggies. If you dont like veggies, cook them and mix them in a
blender and add them to food this way. This is an excellent way to feed them to children till they become use to the flavors
and want to eat them as is. this supplies more nutrients you wouldnt have otherwise and helps to prevent you from eating too
much of the higher calorie foods. "Mixing Vegetables in with your food creates a more nutrient dense meal," says
Dr. Myers.
How We Eat:
Everyone has a busy filled schedule and usually doesnt take the time to eat or pay attention to how they eat. Most of us
gulp our food down without even chewing it. Taking the time to enjoy what we put in our mouth, tasting, smelling and rolling
it accross the tongue can be a new experience for many folks. If you dont have time and have to eat your food on the run,
try to pay a bit of attention to what you ingest and how you are ingesting it. This small thing can make a big difference
and minimise some digestive problems.
1. Take small bites and chew your food thoroughly. Make your food a water consitency before swallowing.
As simple as this seems, it is very beneficial for your health. Saliva from our mouth mixes with our chewed foods and has
special enzymes in it that helps the body to properly digest and absord the food we eat.
To Improve Physical Fitness:
1. move around, walk in the house, do squats bending from the knees if you are able to,get out in the yard and enjoy nature,
or go for a walk outside weather permitting.
2. Every time you stop at a traffic light (or the bus does), tighten your thighs and butt muscles and release as
many times as you can. (Don't worry, no one will see it!) This will firm leg and buttock muscles, improve blood flow -- and
keep you mildly amused!
3. Whenever you're standing on a line, lift one foot a half-inch off the ground. The extra stress on your opposite
foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes.
To Improve Stress Control:
1. Find somdeone to give a hug to or do a kind gesture each day. Studies show this simple act can help you remain calm
when chaos ensues during your day.
2. Have a good cry. It is actually healthy to do so. Suppression is never the way. Crying can actually boost your immune
system, reduce levels of stress hormones, eliminate depression, and help you think more clearly.
3. throughout the day, pay attention to your breathing. Try to do more deep breathing and even breathing. Our Yoga classes (for everyone of any age, size, or health, even disabled) actually teaches various method of breathing that are good for your
health and reduce stress.
To Improve Sleep:
1. Sprinkle just-washed sheets and pillowcases with lavender water. The scent has been shown in studies to promote relaxation,
which can lead to better sleep.
2. Buy a new pillow; one containing either all-natural fibers or a combination of sodium sulfate and ceramic fibers
that help keep your head cool.
3. Eat a handful of walnuts before bed. You'll be giving yourself a boost of fiber and essential fatty acids along
with the amino acid tryptophan -- a natural sleep-inducer.
Of course the baby steps may not get you allthe way to good health and get you out of pain and prevent all illness, but
it is a good basis in which to support our healing.
Our Workshops and Classes can help you by providing support toward making and maintaining these healthy lifestyle
changes. And you always have someone to help answer any questions you may have along the way.
