Is there a best time to exercise?

Not really, say experts. For most people the best time to do exercise is the best convenient time. If you are doing exercise at a particular time daily then you are more likely to see results.

It is often found that those who do exercise in the morning are more disciplined and are unlikely to skip exercise at any cost unlike those who do exercise in the late evening.

Though there are researches on exercise they are still limited. So it is difficult to fix the right time to exercise. "Some people can wake up early in the morning and can easily do exercise without fail. But others are lazy to get up early. So for them it is always better to do it according to their convenience," says Bindu S, a fitness expert.

But some research shows that you have more endurance in the late afternoon as the body temperature is at its highest and so strength and endurance are greater. "Not many can afford to workout when they feel like due to various family and work commitments. So even if you are doing your workouts at a time you despair, don't feel sorry for your body can easily adapt to any circumstance," says George Joseph, a personal trainer. George says more than the physical aspect missing the exercise routine can have psychological impacts. "The guilt feeling that you could not do the exercise can bring forth many negative emotions. This would affect your productivity the whole day.

So, the good news is, whether it is morning or late evening what matters is you do the exercise regularly.

So, happy exercising folks!

Don't eat your way through Stress!

Stress is indeed damaging for our health. Apart from "gifting" us hypertension, diabetes, acne, hair fall, etc., it can also make us fat. Not only do you eat when you are actually not hungry, you tend to crave for high-fat stuff like ice-cream, doughnuts, cookies, or deep-fried stuff. You don't feel the slightest desire to munch on carrot sticks or nuts at such times. Experts are of the opinion that women tend to use food to stave off worries concerning family, finance as well as work. However, once they start overeating, food becomes another stressor.

A study was done last year by researchers of the University of California at San Francisco, which showed that women who feel stressed quite often end up eating high-fat treats. They also indulge in skipping meals, keeping irregular food timings, as well as cutting out certain foods completely from their diet.

Studies show that when you impose a lot of restriction in your diet, counting each morsel, it causes a lot of stress inside. This could result in you gaining more weight than losing.

Ways to Overcome Stress Eating

The habit of eating when you are stressed kind of catches up with you and changes your eating habit even when you are not stressed. Wrong foods could again make you stressed, and stress makes you choose wrong foods. To avoid getting into this vicious circle, try these tips to modify this habit:

·         Awareness is the Key: Being aware of your actions helps you modify them. During stressful times, your mind is embroiled in those thoughts, and you hardly realize what you ate. So, when stress beckons you to go open the fridge, stop in your tracks and ask whether you are really hungry or what was your previous food and when did you have it. You will be able to do this only if you are aware of your actions. Taking time out to do such interrogation will help you understand the reason for your eating at that point in time. If hunger was not the cause of that particular craving, then even if you eat at that point in time, you will not be satisfied, and you may reach out for more unhealthy stuff.

·         Lay a Strong Foundation: Lay down a nutritious foundation of eating, wherein you eat a healthy food every 4 to 5 hours. This will not only keep your blood sugar stabilized, but also keep your emotions balanced. This will also help you tackle your problems in a calm way without getting stressed. The mind-body connection is a very intriguing vicious cycle. When you look after your body well, your mind will be calm. On the other hand, a calm mind will help you take care of your body well. To achieve both of this, awareness and mindfulness is required. Have a pep talk with yourself from time to time, saying there is nothing to be stressed about.

·         Complex is Good: Lead a simple life, but eat complex carbohydrates. These carbs help your brain release a feel-good hormone called serotonin, which helps with stress busting. Whole-grain breads, oatmeal, whole-grain pasta, brown rice, beans, skimmed milk, vegetables, and fruits should all form part of your diet. This will make you stay satiated for longer periods of time, preventing odd-time cravings for simple carbs and sweets.

·         Opt for Natural Sweetness: If you have a sweet tooth, you will crave for sweets when you are stressed. Having loads of ice cream, candies, and pastries will spoil your digestive health apart from giving you extra tires. On the other hand, fruits provide natural sweetness which will check your refined sugar cravings as well as providing the much-needed fiber to your digestive system. So, even when you are stressed, motivate yourself to reach out for fruits.

·         Crunchy Way to Health: People who like crunchy foods will reach out for crunchy stuff when they are stressed. And, the easiest crunchy foods one can lay hands on are chips, potato wafers, pretzels, crackers, etc. If crunchy is what you like, keep some carrots or celery ready in the refrigerator. Other good options are soy or ragi chips or roasted, oil- and salt-free nuts.

·         Smart Shopping: Plan out your shopping list in advance taking into consideration your's and your loved ones' eating habits. As you are caught off-guard when stress and cravings occur, you are likely to eat whatever you have stocked. Therefore, your shopping list should contain healthy foods. Shop for plenty of fruits and small packets of unsalted, unsweetened nuts (which you can even carry to office in your handbag). These will help you tide over your stressful periods. Another very important factor while venturing out to shop is never shop when you are hungry, as you will most certainly make the wrong food choices.

·         Hide Them:They say, "out of sight is out of mind" which is very true in your eating patterns too. When you stock junk foods and unhealthy snacks visibly at home, the temptation to reach out for them when you are stressed is much higher. Ideally, banish all such foods from home. However, if you must stock these snacks for the sake of children or guests, keep them out of sight. Store them behind larger packages or in closets or lofts which are difficult to reach. Even in the freezer, if you have to stock ice-creams, hide it behind frozen peas or meat. Similarly, when commuting back from work, avoid the places where junk foods are available. This is the time you are stressed and famished, and if you see a junk food joint, the chances of falling for it is big.

·         Think Out of the (Snack) Box: When you are stressed, think of other ways to beat it. Taking a walk in the park, playing with your pet, listening to music, meditating, talking to a friend, cleaning up and rearranging your cupboard are all stress-busting activities. Choose something you enjoy doing. Take care to hang out with positive people when you are stressed.

Don't get beaten down by stress, instead beat it and control your life the way you want to lead it. Writing down your thoughts when you are stressed is also a good way of avoid getting bogged down by the stress. Don't eat your way through stress, sit up and take charge of your life!

10 Ways to cut stress in a relationship

Source: Times of India

Good communication and self management can remove the stress occurring in your married life.

1. Prevention: If the stress comes from some factor outside your family, don't bring it home and unintentionally make your spouse share it.

2. Self understanding: In moments of stress, you need to learn to control yourself. Evaluate your feelings and do not treat your spouse shabbily.

3. Leave others alone: Staying away for a while from your spouse could be an effective way to prevent conflict from springing up. Make your spouse understand why you are maintaining a distance.

4. Responsibil-ity: Be conscious of your obligation to keep your relation in harmony. Don't let any stress damage the marital bond that has flourished so far.

5. Stop worrying: Worries come when you anticipate something in the future while doing nothing about it. But have a plan B, it makes you ready and you find nothing to worry about.

6. Do not stay still: When you are under pressure, the easiest thing to do is give up. But if you give up during hard times, it will haunt you for the rest of your life

7. Self control: You should be able to take control of your emotions and once you do that you will automatically be able to control stress.

8. Be flexible: You should be able to identify a situation and where it will lead to. When you know things will not go your way, try and be flexible.

9. Go away: When you feel your relation is a little tense, it is best to take your mind off everything and do some activity that keeps you occupied.

10. Ask others: Asking and consulting people once in a while for advice is not a bad option at all. Ask them how it was like when under stress and how was their feeling at that moment. That way you will know that they reacted and what they did.

Possible ways to reduce stress

- Dr. Kurien S. Thomas

*Wake up at fixed time everyday and hit for a short workout after your cleansing
routine is over. Never be too late for bed.
*Maintain proper hygiene and dress well to impress you first.
*Have a healthy breakfast without fail.
*Carry only those things that you really need for the day.
*Check your vehicle for right tyre pressure and fuel needed for the day.
*Promise only those things you can deliver. Promises cuts down your flexibility and time.
*Learn to say “NO” to friends and relatives when you cannot make it or do.
*Make a phone call before you leave for an appointment.
*Buy clothes that are easy to maintain and carry while traveling.
*Donate those things you don’t need at home.
*Walk a stroll after meal to make you feel more comfortable.
*Plan holidays and celebrate happy occasions of loved ones as a family.
*Instead of repeatedly instructing children on do’s & don’ts, write them on a board in their room.
*Keep your home neat and tidy.
*Store important things, files organized and at safe locations, so that its easy to reach when needed.
*Plan your actions for the day.
*Pay bills in time. These days you can opt for e-banking.
*Cultivate a habit of saving money. Even little money saved regularly can be seen big accumulation at some point of time.
*Eat at right time and try to avoid junk. Junk only adds calories. You need to have the right food for nutrition.
*Drink enough water to hydrate yourself always.
*Plan some get-together with family or some short travel or something that can bring smile on your face every month.
*Have hand picked trustworthy friends instead of having loads of friends.
*Develop some hobby of your interest.
*Talk to your best friend/ life partner things that you are really concerned about openly. Probably, they can help you out.
*Avoid alcohol, instead opt for fresh juice.
*Balance everything in life to give life a meaning.
Finally, there is no right time to change for the better but NOW.

Effective Living Clinic

                     Bringing Positivism in Life 

We welcome you to Effective Living Clinic at Vashi, Navi Mumbai, India, an unique clinic that caters to psychological as well as physical cure in most scientific and natural way. Effective Living Clinic gives a professional touch to your issues and would bring positivism in your Life. 

We all need right guidance and moral support to excel in life sometimes....real good professional touch to cater to exact needs that you currently face. At Effective Living Clinic, we provide scientific guidance and therapeutic care for relief from pain and suffering, instill confidence and mental peace, mend relationships and help you take right decisions at the right time both in your personal and professional life.

A complete rejuvenating experience awaits a tourist coming to India for wellness tourism as they surrender to the expert services of wellness therapist and age old Ayurvedic therapy.  At Effective Living Clinic we have the unique blend of goodness of age old ayurveda with modern techniques that are believed to counter the effects of stress and pollution from urban lifestyle environment.

Today in India,  Effective Living Clinic is seen as a preferred Wellness destination with Yoga, K Yoga, Ayurveda, Naturopathy, Therapeutic and Wellness Massage, etc. together with medication which alleviates stress, removes toxins, tones skin with anti-aging properties, removes unwanted fats in the body, reduces weight, adds vigor along with providing nourishment and pampering the body and mind.

The potential of Wellness tourism is being further explored by the Ministry of Tourism, Government of India.  Over the years, Medical Tourism has gained momentum and today India is medical tourism hub. More and more tourist are coming to India to avail State-of-the-Art health care services at an affordable cost.

Effective Living Clinic has the advantage of having highly qualified and experienced doctor and medical professionals with world class infrastructure in terms of Clinic and if need be take guidance and treatment from the best hospitals around to take care all of your medical needs. Effective Living Clinic also provides counselling and psychotherapy sessions to those needed during your visit to the Clinic to channelize your mind and relationship that brings positivism in your life.

Visit Effective Living Clinic to enjoy the unique experience of your journey from illness to wellness.

How stress can cause skin problems: research

Source: DNA India

A research has shown how the complex link between the skin and the psyche" including the role of stress " affects skin conditions.

To understand the complex relationship between stress/distress and the skin, dermatologist and clinical psychologist Richard G. Fried, MD, PhD, FAAD, of Yardley, Pa., noted it is important to consider the biological response that happens when a person experiences stress.

Neuropeptides, the chemicals released by skin’s nerve endings, are the skin’s first line of defence from infection and trauma.

When responding to protect the skin, neuropeptides can create inflammation and an uncomfortable skin sensation, such as numbness, itching, sensitivity or tingling.

However, Dr. Fried explained that stressful situations could cause neuropeptides to be inappropriately released, which can lead to a flare of skin conditions.

“Until recently, it was thought that neuropeptides only stayed in the skin when they were released,” said Fried.

“But we now know that they travel to the brain and ultimately increase the reuptake of neurotransmitters" meaning that stress depletes the chemicals that regulate our emotions, such as serotonin, norepinephrine, and dopamine. For example, when psoriasis patients feel stressed about their condition, it can aggravate their symptoms and lead to a further decline in their emotional state, which becomes a vicious cycle,” added Fried.

To help patients combat stress-aggravated skin conditions,. Fried recommends that appropriate stress management strategies be used in conjunction with traditional dermatologic therapies.

These strategies include psychotherapy, cognitive behavioural therapy, meditation, hypnosis, tai chi, yoga, antidepressants and beta blockers.

Fried added that the skin barrier function, which is the skin’s protective outer layer, can be impaired by stress as well.

Stress can make the skin more permeable, more sensitive and more reactive, which is why dermatologists recommend the use of over-the-counter moisturizers to enhance the skin barrier function.

If stress compromises the skin’s barrier function, more irritants, allergens, and bacteria can penetrate the skin and cause problems.

Specifically, stress can make a person’s rosacea more red or acne lesions more inflamed and more persistent. It can worsen hives, fever blisters, psoriasis and seborrheic dermatitis.

The finding was presented at the American Academy of Dermatology’s Summer Academy Meeting 2011 in New York.

K Yoga Therapy for healthy and younger looking skin

Dr. Kurien S. Thomas

We often complain about our skin. We are worried when we see wrinkles on our face and loosening of our skin at different parts of our body. We easily put the blame on our age. This is most easiest way to react to our problems on skin.

How does skin age? Have we ever thought of it? What is skin made up of?

The real reason is that we never tried to know our skin better. Visiting a beauty clinic is not the solution for enhancing beauty and treating your skin. It is much deeper than you ever thought about.

The skin consists of three main layers: epidermis, dermis and subcutaneous tissue.

The skin is the largest organ in the body, comprising about 15% of the body weight. The total skin surface of an adult ranges from 12 to 20 square feet. In terms of chemical composition, the skin is about 70% water, 25% protein and 2% lipids. The remainder includes trace minerals, nucleic acids, glycosoaminoglycans, proteoglycans and various other chemicals.

The epidermis is the topmost layer of the skin. It is the first contact between you and the outside world. The epidermis consists of three types of cells keratinocytes, melanocytes and Langerhans cells. The total thickness of the epidermis is usually about 0.5 - 1 mm. At the lowermost portion of the epidermis are immature, rapidly dividing keratinocytes. As they mature, keratinocytes lose water, flatten out and move upward. Eventually, at the end of their life cylce, they reach the uppermost layer of the epidermis called stratum corneum. Stratum corneum consists mainly of dead keratinocytes, hardened proteins (keratin) and lipids, forming a protective crust. Dead cells from stratum corneum continuously slough off and are replaced by new ones coming from below. The skin completely renews itself every 3 - 5 weeks. Most mild peels work by partly removing the stratum corneum and thus speeding up skin renewal.

The dermis is the middle layer of the skin located between the epidermis and subcutaneous tissue. It is the thickest of the skin layers and comprises a tight, sturdy mesh of collagen and elastin fibers. Both collagen and elastin are critically important skin proteins: collagen is responsible for the structural support and elastin for the resilience of the skin. The key type of cells in the dermis is fibroblasts, which synthesize collagen, elastin and other structural molecules. The proper function of fibroblasts is highly important for overall skin health.

The dermis also contains capillaries (tiny blood vessels) and lymph nodes (depots of immune cells). The former are important for oxygenating and nourishing the skin, and the latter -- for protecting it from invading microorganisms.

The dermis contains sebacious glands, sweat glands, hair follicles as well as a relatively small number of nerve and muscle sells. Sebacious glands, located around hair follicles, are of particular importance for skin health as they produce sebum, an oily protective substance that lubricates and waterproofs the skin and hair. When sebacious gland produce too little sebum, as is common in older people, the skin becomes excessively dry and more prone to wrinkling. Conversely, overproduction or improper composition of sebum, as is common in adolescents, often leads to acne.

Subcutaneoustissue is the innermost layer of the skin located under the dermis and consisting mainly of fat. The predominant type of cells in the subcutaneous tissue is adipocytes or fat cells. Subcutaneous fat acts as a shock absorber and heat insulator, protecting underlying tissues from cold and mechanical trauma. Interestingly, most mammals lack subcutaneous tissue because their fur serves as a shock absorber and heat insulator. Sweat glands and minute muscles attached to hair follicles originate in subcutaneous tissue.

The loss of subcutaneous tissue, often occurring with age, leads to facial sag and accentuates wrinkles. A common procedure performed by dermatologists to counteract this process is to inject fat (collected elsewhere in the body) under the wrinkles on the face.

Understanding these facts we need to understand our skin better to reduce it from falling a prey to pre-mature aging, sagging, loosing its luster and above smart appearance that skin provides.

K Yoga Therapy is the right solution to hit this issue in minute details. K Yoga Therapy not only helps your body to rectify the current skin issues it also tunes it to give birth the new skin that is rich in texture, colour and quality thereby making your skin look young, fresh, appear smart  and also remain healthy to protect against microorganisms.

K Yoga Therapy  has the potential to reduce facial wrinkles and produce a natural 'face-lift'. K Yoga Therapy will bring much needed nutrients and oxygen to rejuvenate and remove toxin causing matter. Mentally you will become calmer and your body will not experience stress like effects that will cause you to frown and spoil up your facial appearanes. Also you will sleep a lot better and this always help in a fresh ready to go look.

The result is firmer facial muscles, which cause a reduction in wrinkles, and a natural face-lift.

K Yoga Therapy  will take years from your face and add years to your life. As you get older, you will take on an ageless appearance. No one will have any idea how old you are, not that it matters.

For more information visit: http://www.effectivelivingclinic.com/

Young Hearts in Danger

The heart now suffers young, thanks to our drastically changed lifestyle. Heart attacks are increasingly being reported among youngsters starting in their twenties and up to late thirties.
Reasons? Stress, sedentary lifestyle, obesity and diabetes, genetic disorders like familial hypercholesterolaemia and many others. “Definitely, the numbers are on the rise.
Heart attacks were unheard of in 30 to 40 years age bracket. In the last couple of years, we are noticing this trend. We see at least one to two heart-attack cases among youngsters every month. It is a big number,” says cardiologist Dr Devananda, who recently operated on a 27-year-old software engineer Rupesh Mathur, who suffered a massive heart attack with severe blockage in three arteries and underwent bypass surgery. According to cardiologist Julius Punnen at M S Ramaiah Narayana Hrudalaya Heart Centre: “Some time ago, we hardly ever saw such cases among people in their 30s. We are getting a fair number of young patients, which shows the trend is increasing. We don’t have official statistics though,” he told TOI.

YOUNG CAN’T TAKE IT

The worrying issue is that a young heart is far more damaged and suffers a more dangerous heart attack than that of an older person. “There are a number of technical reasons. In an older person, the calcium settles on cholesterol over a period of time and the heart slowly gets used to the condition. In younger ones, there is a sudden plaque rupture. Even if the vessel has a little bit of cholesterol, it bleeds, which makes the arteries expand and the heart suddenly suffers a massive heart attack,” added Dr Devananada.

WOMEN ALSO VULNERABLE

Despite the general notion that women have a natural protection from heart attacks due to their estrogen levels, heart attacks are increasing among them, for smoking has become common. Recently, a 22-yearold girl had to get stents fixed due to artery blockages by Dr Devananda. In the US, however, the problem has come down by 20% due to changes made in workplaces and awareness about physical activity.

INDIANS GENETICALLY PRONE

Indians are genetically more prone to heart disease than Westerners. In the West, the disease sets in in the origins or bifurcations of the large coronary arteries, but among Indians, a good portion of the artery is diseased, and is more diffused. “Due to genetic difference, treatment becomes difficult. The other reason why heart attacks strike the young is because of the earlier onset of diabetes,” he added.
   According to cardiologist Dr Devi Shetty, earlier, young sons would bring aged parents for cardiac problems, but, today, it is the reverse with a 60-year-old father bringing his less-than-40-year-old son for heart disease treatment.
   “We recently treated a 21 and 22 year old, and, in both cases, the patients were genetically predisposed to the disease. Lifestyle factors affect those in their early 30’s,” he said

GENETIC AND LIFESTYLE DISORDER

Dr Devi Shetty adds: “Indians are three times more vulnerable to cardiac problems than Europeans. Indian food is rich and in no other food culture is so much oil and carbohydrates used. The increasing non-vegetarian eating habits are also adding to the cardiac problem.” Paediatric    cardiologist    from Sri    Jayadeva Institute of Cardiology, Dr I B Vijayalakshmi said, there are three main causes for heart attacks among youngsters. One of the main reasons is a genetic disorder — familial hypercholesterolaemia. It is characterized by high cholesterol level resulting in severe cardiovascular disease in childhood. Undue stress and pressure, and addiction to junk food, alcohol, tobacco consumption and sedentary lifestyle also cause heart attacks at a young age.

 IT’S NOT NEW

“This problem was identified ten years ago itself. The youngest patient I treated is a 12 year old, three of his coronary arteries were blocked and he had to undergo bypass surgery. He had a history of familial hypercholesterolaemia. Another case was that of 19-year-old boy who had a massive heart attack. A genetic disorder accompanied by stress caused the attack. But not many are aware of familial hypercholesterolaemia, so even when a active young person dies, it is shocking to most.” said Dr Vijayalakshmi.

BE POSITIVE

Participating in extra curricular activities, doing yoga, meditation and having a positive outlook are important. “Several studies show that those who have self-confidence and believe in God have a 50% less chance of having a heart attack. When we close our eyes and pray, the brain releases endorphins, which are 100 times more powerful than morphine given by doctors. As tension reduces and a positive attitude builds up, the body is at peace, this is important for a healthy heart,” said Dr Vijayalakshmi.

WATCH OUT FOR STRESS

Until 1993, not many were aware of the fact that stress can cause heart attacks. It was noticed in Japan, when hundreds of women and adults started complaining of heart problems. However, most of them got better with psychological therapy, that too within 24 hours. This proved stress could cause heart attacks. “This is one of the main reasons why yoga and meditation are popular in developed countries,” said Dr Vijayalakshmi.

_______________________________________________________________________________________________________________

Look for K Yoga Therapy for young hearts to be out of danger

Heart Attacks Are Getting Common Among Those in Their 20s And 30s

Nirmala M Nagaraj & Jayashree Nandi | TNN

A healthy sex life: 10 reasons to make love

-  Exercise.


"Sexual activity is a form of physical exercise," according to Dr. Michael Cirigliano of the University of Pennsylvania School of Medicine. Making love three times a week burns around 7,500 calories in a year -- the equivalent of jogging 75 miles.

·  Heavy Breathing. 


A night of love can raise the amount of oxygen in cells, helping to keep organs and tissues functioning at their peak.

·  Strong Bones and Muscles. 


"Any kind of physical exercise is going to increase testosterone," states Dr. Karen Donahey, director of the Sex and Marital Therapy Program at Chicago's Northwestern University Medical Center. Testosterone is believed to help keep men's bones and muscles strong.

·  Lowered Cholesterol. 


Making love regularly can lower levels of the body's total cholesterol slightly, while positively changing the ratio of good-to-bad cholesterol.

·  Pain Relief. 


Sex can lower levels of "arthritic pain, whiplash pain and headache pain," according to Dr. Beverly Whipple, president-elect of the American Association of Sex Educators, Counselors and Therapists. Hormones that are released during sexual excitement and orgasm can elevate pain thresholds.

·  DHEA -- Without Supplements. 


DHEA (dehydroepiandrosterone), a popular supplemental hormone, is released naturally during lovemaking. "Just before orgasm and ejaculation," Crenshaw says, "DHEA spikes to levels three to five times higher than usual."

·  Prostate Protection. 


Researchers say prostate trouble may arise or be worsened by fluid buildup within the gland. Regular ejaculation will help wash out those fluids. Be cautious when suddenly changing frequency -- sudden changes may also trigger prostate problems.

·  Stress Relief. 


"Sex can be a very effective way of reducing stress levels," Donahey told Men's Health.

·  Love Will Keep Us Together. 


Crenshaw says affectionate touch will increase levels of oxytocin -- the "bonding hormone." Oxytocin is a desire-enhancing chemical secreted by the pituitary. Regular oxytocin release may help encourage frequent lovemaking.

·  Hormones -- Naturally.


"Regular lovemaking can increase a woman's estrogen level, protect her heart and keep her vaginal tissues more supple," states Donahey.

Easy tips for planning a healthy diet and sticking to it

  

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.

Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression. Additionally, learning the habits of healthy eating can boost your energy, sharpen your memory and stabilize your mood. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet.

Healthy eating tip 1: Set yourself up for success  

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

• Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety and freshness—then it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
• Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart.  Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking.  As your small changes become habit, you can continue to add more healthy choices to your diet.
• Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet.  The long term goal is to feel good, have more energy and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of water and exercise as food groups in your diet.

Water. Water helps flush our systems of waste products and toxins. Yet many people go through life dehydrated—causing tiredness, low energy and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Healthy eating tip 2: Moderation is key 

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation.  Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

• Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
• Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms and start small.  Visual cues can help with portion sizes—your serving of meat, fish or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.

Healthy eating tip 3: It's not just what you eat, it's how you eat 

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

• Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
• Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
• Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
• Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

 

Healthy eating tip 4: Fill up on colorful fruits and vegetables 

Fruits and vegetables are the foundation of a healthy diet—they are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fiber.
Fruits and vegetables should be part of every meal and your first choice for a snack—aim for a minimum of five portions each day. The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases.

Eat a rainbow of fruits and vegetables every day—the brighter the better.

The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants—and different colors provide different benefits. Some great choices are:

• Greens: Greens are packed with calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen the blood and respiratory systems. Be adventurous with your greens and branch out beyond bright and dark green lettuce—kale, mustard greens, broccoli, Chinese cabbage are just a few of the options.
• Sweet vegetables: Naturally sweet vegetables add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.
• Fruit: A wide variety of fruit is also vital to a healthy diet. Fruit provides fiber, vitamins and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Don’t forget to shop fresh and local whenever possible

The local farmer’s market, fruit stand or Community Supported Agriculture (CSA) group are great ways to get access to fresh, local produce.

 

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar and white rice that have been stripped of all bran, fiber and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Tips for eating more healthy carbs

• Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.
• Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran, can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the US, check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.
• Try mixing grains as a first step to switching to whole grains. If whole grains, like brown rice and whole wheat pasta, don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart and cells, as well as your hair, skin, and nails.  Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood and help prevent dementia.

Add to your healthy diet:

• Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
• Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

• Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
• Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu and soy products—will open up new options for healthy mealtimes.

• Beans:  Black beans, navy beans, garbanzos, and lentils are good options.
• Nuts: Almonds, walnuts, pistachios, and pecans are great choices.
• Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.
• Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Most people in the U.S. eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.

Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

Healthy eating tip 8: Add calcium for strong bones

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, among many other important functions.

You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.

Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Good sources of calcium include:

• Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
• Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
• Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

Healthy eating tip 9: Limit sugar and salt

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:

• Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.
• Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

How sugar is hidden on food labels

Check food labels carefully. Sugar is often disguised using terms such as:

cane sugar or maple syrup corn sweetener or corn syrup honey or molasses brown rice syrup

crystallized or evaporated cane juice fruit juice concentrates, such as apple or pear maltodextrin (or dextrin) Dextrose, Fructose, Glucose, Maltose, or Sucrose

Salt

Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

• Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.
• Be careful when eating out. Most restaurant and fast food meals are loaded with sodium. See Healthy Fast Food for tips on making healthier fast food choices.
• Opt for fresh or frozen vegetables instead of canned vegetables.
• Cut back on salty snacks such as potato chips, nuts, and pretzels.
• Choose low-salt or reduced-sodium products.
• Try slowly reducing the salt in your diet to give your taste buds time to adjust.

Healthy eating tip 10:  Plan quick and easy meals ahead 

Healthy eating starts with great planning. You will have won half the healthy diet battle if you have a well-stocked kitchen, a stash of quick and easy recipes, and plenty of healthy snacks.

Plan your meals by the week or even the month

One of the best ways to have a healthy diet is to prepare your own food and eat in regularly. Pick a few healthy recipes that you and your family like and build a meal schedule around them. If you have three or four meals planned per week and eat leftovers on the other nights, you will be much farther ahead than if you are eating out or having frozen dinners most nights.

Shop the perimeter of the grocery store

In general, healthy eating ingredients are found around the outer edges of most grocery stores—fresh fruits and vegetables, fish and poultry, whole grain breads and dairy products. The centers of many grocery stores are filled with overpriced, processed foods that aren’t good for you.

Shop the perimeter of the store for most of your groceries (fresh items), add a few things from the freezer section (frozen fruits and vegetables), and the aisles with spices, oils, and whole grains (like rolled oats, brown rice, whole wheat pasta).

Cook when you can

Try to cook one or both weekend days or on a weekday evening and make extra to freeze or set aside for another night. Cooking ahead saves time and money, and it is gratifying to know that you have a home cooked meal waiting to be eaten.

Challenge yourself to come up with two or three dinners that can be put together without going to the store—utilizing things in your pantry, freezer, and spice rack. A delicious dinner of whole grain pasta with a quick tomato sauce or a quick and easy black bean quesadilla on a whole wheat flour tortilla (among endless other recipes) could act as your go-to meal when you are just too busy to shop or cook.