As we bid farewell to the old year and welcome 2011, let us reflect on what we've learned and how we have grown. Perhaps we may examine the steps we've taken to improve our health and well being. Many of us like to make New Year's resolutions, making countless promises to ourselves that are not always easy to follow through with. Rome wasn't built in a day, so for year 2011, let's start by making one small step at a time that will eventually lead to monumental results!
Improve Memory, Stay Fit And 9 Other Healthy Tips For 2011
Commit To Fitness(01 of11)
Is your gym membership collecting dust? Anticipating the New Year and a new body, you may have promised yourself to become a fitness guru. If physical activity isn't already a part of your daily or weekly routine, start by adding 20 minutes of walking twice a week this month to boost your mood and fitness level. If the cold is keeping you in, try 20 minutes a day of dancing or cardio. Setting smaller goals each month won't overwhelm you as much as taking on multiple tasks. Baby steps will lead to giant leaps!
Love Your Heart(02 of11)
Vow to include more heart-healthy oils in your diet like mono- and poly-unsaturated fats every day. Olive, flaxseed, sesame, and organic coconut oils all contain cardio protective components to prevent premature aging and reduce inflammation. Enjoy a tablespoon of organic almond butter or hummus on your whole grain toast instead of butter. Snack on a handful of nuts and seeds, and especially almonds. A recent study in the Journal of the American Dietetic Association demonstrated that eating almonds significantly increased vitamin E levels in the blood while lowering cholesterol.
Cleanse Your Kitchen Pantry(03 of11)
Time for some spring cleaning! Cleanse your kitchen of all processed foods that contain added sugars, salt, trans fats, white flour and food additives. The first week start by replacing added sugars with fresh or unsulphured dried fruit. Stock your kitchen with a variety of spices and toss the salt the second week. Replace trans fats with heart-healthy oils for the third week to increase longevity. Finally, introduce whole grains to your diet the final week of the month for a powerful punch of fiber, vitamins, and minerals. (credit:Flickr: Ben Garney)
Eat Less to Live Longer(04 of11)
Learn the art of portion control so you can enjoy a variety of foods without increasing your weight. Each day try to control the amount of food you consume at every meal by chewing slowly and practicing mindful eating. A trick that many centenarians practice is that they stop eating when the stomach is three-quarter's full. Smaller meals will improve your digestion and boost your metabolism. Make sure to include a serving of lean protein, healthy fat, carbohydrates and fiber at each meal.
Bone Up (05 of11)
Protect your bones from osteoporosis by including at least one calcium-rich food each day. Low-fat dairy, leafy greens, salmon, beans and seeds are all excellent sources of this mineral. The RDA for calcium ages 19-50 is 1,000 mg/day and 1,200 mg for ages 51 and over. If you are taking calcium as a supplement, take it in several doses throughout the day, because your body can only absorb about 500 mg at one time. (credit:AP)
Get Your Greens(06 of11)
Go Green! We all know the importance of eating our vegetables for their antioxidant power and anti-cancer properties. Every day include at least one serving of greens. One serving is equivalent to one cup of cooked or raw vegetables. Chlorophyll increases blood cell production and improves oxygenation, circulation, and detoxification. Try steaming kale with a sprinkle of lemon juice and sesame seeds for a phytochemical punch of antioxidants, iron, vitamin C, A, K, folate, magnesium and lutein. A wide variety of tasty greens are in season at the beginning of summer. (credit:Flickr: stevendepolo)
Replenish With Water(07 of11)
As the summer heats up, so does your body temperature. Make sure to stay well hydrated by consuming at least 6-8, 8-ounce fluid glasses of filtered water every day. Our body is made up of about 60-70 percent water, which is key to good health and longevity. Without sufficient fluid, toxins accumulate in our body, causing premature aging. To ensure adequate intake, fill two 32-ounce thermos bottles with filtered water and keep them with you. Replenish as necessary throughout the day. Invest in a carbon-based filter to remove impurities from your tap water.
Fiber Is Your Friend(08 of11)
In order to maintain healthy cholesterol levels, blood sugar, and regularity -- all crucial for health and longevity -- turn to fiber. Fiber is a non-digestible carbohydrate found in fruits, nuts, seeds, vegetables, beans and whole grains. The American Dietetic Association recommends a daily intake of 20-35 grams for adults. Fiber also slows down digestion, providing a steady increase in blood sugar, so we get sustained energy throughout the day. Take advantage of the farm fresh produce in abundance at this time of year to get your fiber fill.
Boost Your Brain Power(09 of11)
Hold onto that memory! Give your brain a daily workout to benefit your memory and boost cognitive performance. Learn a new language, memorize a poem, play chess, enjoy a challenging crossword puzzle, add numbers without a calculator or memorize a shopping list. Also, eat foods rich in DHA, an omega-3 fatty acid that has been shown to improve memory function: salmon, walnuts, flaxseeds and seaweed are all rich sources. (credit:Flickr: Frames-of-Mind)
Restore With Rest(10 of11)
As the days grow shorter and the temperature drops, restore your energy with better sleep. Where to begin? Cut back on caffeine, a central nervous system stimulant, and opt instead for herbal passionflower tea before bedtime. Engage in some light stretching before bed, and practice this stress-release meditation: sit comfortably or lie on your back while breathing slowly through your abdomen. Inhale deeply and repeat the word "calm" in your mind as you slowly exhale and envision your scalp muscles relaxing. Follow this sequence with each body part as you move down through your entire body. (credit:Flickr: captain kk)
Give Thanks(11 of11)
Don't worry, be happy! Practice the art of appreciation to foster happiness and longevity. Gratitude helps us focus on the blessings in our life, and researchers who study happiness discover that it also boosts immunity, thereby increasing longevity. Count your blessings daily and acknowledge your unique gifts and strengths.
For a more formalized longevity program, check out my new book Secrets of Longevity 8-Week Program, which will transform your health and lengthen your years.
Also, you can find many more simple tips for living a long, healthy life in "Secrets of Longevity: Hundreds of Ways to Live to Be 100," now available on Kindle.
May you live long, live strong, and live happy in year 2011!