Let's take a quick look at diet.  Fruits and vegetables are exceedingly healthy.  They have been found to be protective against  and reduce the risk of developing conditions such as heart disease, stroke and many types of cancer.  The current recommendations are to eat at least 5 to 9 servings of fruits and vegetables each day.  If you currently consume less than this, try adding a new fruit or vegetable into your diet every week.  If you are not too fond of the food you have chosen, remember that it takes about ten exposures to a new food for it to become more palatable.  If you've really given it an honest effort and you still don't  like it, then there are a multitude of other types to try.  There are an abundance of delicious varieties as well as countless delectable recipes utilizing Mother Nature's bounty.

     Try to stick with foods as close to their natural state as possible rather than those processed varieties in a bag or a box.  

Tips on Exercise

     Our bodies were meant to perform physical activity on a daily basis.  There are enormous health benefits that come from regular physical exercise.  If you currently do not exercise consistently, then slowly increase the time you spend engaged in regular physical activity.  The caveat is that if you are over forty, especially sedentary or have or are at risk for conditions such as obesity, heart disease or  diabetes, then see your doctor beforehand to get his/her OK.  In time you will develop momentum and will view your workouts as a pleasure rather than a chore.

     I realize that there are many reasons not to exercise.  After all, many of us have hectic schedules filled with career and family obligations.  On the career front we work long hours and have deadlines to meet.  On the family front we have children to look after and meals to prepare.  We spend a good deal of time commuting.  We are tired after a long activity-filled day.  

     Outweighing all of the reasons not to exercise, is the one reason to exercise.  That reason is YOU.  Despite all of your personal and professional obligations, one fact remains a certainty.  This truth is that your body REQUIRES regular physical activity to maintain good health.

     So, when can you exercise?  If you will be creative, the opportunities will appear. Wake up fifteen minutes earlier and pop in an exercise DVD.  Take a five minute break to move away from your desk and do some sit-ups or stretches.  Take the steps instead of the elevator.  Always remember that the people who are in great shape have the same 24 hours each day as we all do. 

     Do you remember how it felt when you were a kid and spent a lot of time running, jumping and climbing?  Can you recall the invigorating feeling that comes with breaking a sweat?  Wouldn't you like to experience this again?  You can.  You really can!

Tips on Stress

     I had mentioned our hectic lifestyles when I spoke about exercise.  Many of us are always on the go.  We are always doing something.  Oftentimes our activities come along with time pressure.  We don't want to be late, or perhaps we have a deadline to meet.  We always have someplace to go or something to do.  This is just a function of our modern society, and the time pressures we feel are frequently unavoidable.  In addition to the demands on our time, we are often bombarded with stress from multiple facets of our lives.  These can include our careers, our finances and our relationships. 

     Although this is just all part of the world in which we live, the enormous amount of daily stress that we are under can have detrimental effects on both our minds and our bodies.  I'm sure that many of us have become frazzled during stressful situations.  However, it doesn't stop there.  Mental and emotional stress actually trigger physiologic changes within the body.  These changes include an increase in heart rate and blood pressure, as well as a degree of immune system suppression.  Have you ever wondered why you are usually more likely to catch a cold during times of great stress?  It is because of the very intimate relationship between the mind and body.  Can you imagine the effects of this compounded over time?  Picture going about your daily life with a heart rate and blood pressure that are frequently elevated.  The cumulative effects can sometimes lead to chronic headaches or neck pain; a heart attack is certainly a possiblity.

     We are always doing something.  We need to relax periodically.  And when I say relax, I am not talking about plopping down on the couch and watching TV.  Although TV can be relaxing and enjoyable, wathching TV is still doing something.  We need to give our minds a rest during our waking hours.  We need to just be.  We need to just be with ourselves in the present moment, without doing anything.  There is a large body of scientific evidence demonstrating the benefits of this.  These benfits include a lower blood pressure, a stronger immune system as well as an ability to better handle stress.

     So, how can you relax in the manner in which I am speaking?  The easist way is to just take a few minutes each day to close your eyes and focus on your breathing.   If you make a conscious effort to also focus on your breathing during times of stress, you may find yourself dealing with the circumstances in a more effective fashion.  It sounds simple, but it can have profoundly beneficial effects.  To take this a step further and reap even greater benefits, you can become a student of meditation or yoga, incorporating these practices into your daily life. 

Incentives

     Three important aspects of a healthy lifestyle are proper diet, regular exercise and providing your mind with time to rest.  Depending on where you stand with respect to these practices, it may necessitate a lot of changes.  But don't fret.  As I said, take baby steps.  Implement one small thing at a time.  Allow yourself to enjoy it and cherish the fact that you are doing something good for yourself.  You are giving your body a gift.  For all the years you've been alive, your body has given you gifts-perhaps it's time to reciprocate if you haven't already.

     You will be rewarded with a feeling of greater wellbeing.  You will be more energetic.  You will have a stronger immune system.  You will be reducing your risk of developing devastating conditions such as diabetes, heart attacks and cancer.  Most importantly, you will be able to give your loved ones the best of yourself.  Running around with, lifting up and hugging your children.  Watching smiles, hearing laughter and feeling their hand inside yours.  What better reward is there in life?