Make a Healthy Change in 2010
G is for goal setting.
E is for excitement.
T is for tracking.
I is for information.
T is for team.
Eat seven servings of fruits or vegetables a day.
I have worked with thousands of people on their eating habits, and this is the simplest change to make. Chose color and variety and enjoy the flavors. Every meal should have at least two servings—even breakfast.
Exercise at least 10 minutes a day.
Studies have shown that 10 minutes of vigorous exercise can help reduce the risk of diabetes and cardiovascular disease. Exercise can consist of walking, stretching or strength-training moves.
Take time to breathe.
Take five deep breaths every day. Breathe in through the nose and slowly out through the mouth. Concentrated breathing helps reduce stress and harming cortisol levels.
Improve the nutrient value of the foods you are eating.
Each day, read a new label on the foods you are consuming. Look for serving size, overall calories, and fiber and protein grams. Opt for products with at least 6 or more grams of protein or fiber. Consider whole wheat or whole grain pasta over traditional white ones. A 1-cup serving of pasta that has at least 8 grams of protein and 7 grams of fiber will have approximately 150 fewer calories. A consistent change like this will reduce your overall calorie intake. In a year, this switch alone could result in 5-pound weight loss.
Stretch your hip flexors at least once a day.
A simple hip flexor stretch can release pressure on the lower back and improve posture. Start facing a table with one knee on the chair. Lean forward toward the table and squeeze your hips forward. Feel the stretch on the front of the hip. This exercise helps maintain pelvic alignment and release the thigh muscles.
Add these additional stretches from Andrea's Live-ilates program to your daily regimen.