Even with a down economy, reports show that people are taking better care of themselves.  More people are watching their spending, which has led them to cook more at home instead of eating out and cut down on vices like smoking and drinking.  People are also spending more time with friends and loved ones, which is providing a social support that has been linked to good health.  Physical activity is also on the rise as more people are finding stress relief from working out.

This is a perfect time to start taking better care of yourself.  Exercise and healthy eating will help boost your confidence and self esteem.  Working out will definitely help you overcome challenges and reduce stress and anxiety.  It can help you keep a more positive outlook on your current situation and can help make you feel better through an increase in endorphins.  You could also experience less short and long-term health care costs.

There are many things you can do to stay healthy and in shape without spending money to do so.  It is important to concentrate on your fitness goals and how you achieve them.  Here are a few quick tips to help you achieve your goals without breaking your budget.

• Take advantage of every opportunity you have to move.  Take a daily walk in your neighborhood or local park.  Wear a pedometer and add up your daily steps to reach your goal.
• Make a workout out of household chores.  Gardening for 30 minutes can burn approximately 145 calories.  Doing moderate household chores like cleaning and laundry can burn as many as 125 calories in 30 minutes. 
• Play with your kids.  Join in a game of tag or kickball.  Dance, take a hike or a family bike ride. 
• You can get a great strength workout using just your own body weight or inexpensive resistance tubing. You can also use cans of soup as free weights.

There is no reason to neglect your health in tough economic times.  There are plenty of low-cost opportunities.  If you need help finding something that will work for you, call me for a free consultation.

A strong immune system can help you fend off the common cold and keep you healthy.  Here are five ways to give your immune system a boost:

1. Get enough sleep.  Too little sleep can compromise your immune system and its ability to protect you against sickness.  Aim to get at least seven to eight hours of sleep a night.
   
   
2. Eat right.  What you eat plays a big role in the correlation between overall health and strong immunity. Experts recommend loading up on vitamins B6 and B12 and eating a diet high in fruits, vegetables, and fish.
   
   
3. Exercise more.   Over-exercising or exercising when you are starting to feel sick can actually weaken your immune system.  But moderate exercise such as walking, jogging, or cycling three to four times a week is a great way to keep your immune system strong.  If you are starting to feel sick and exercise makes you feel worse take the day off and rest. 
   
   
4. De-stress.  Stress can cause your body to secrete certain substances that weaken your immune system.  Taking steps to reduce stress in your life will help your immune system and keep you healthy.  Finding 10 minutes at the end of your day to relax and unwind might be what you might need to de-stress.  Try yoga or massage.  It is also important to say "no" more often when you are spread too thin.
   
   
5. Enjoy yourself.  Finding things in life you enjoy is key to making your life happy and staying healthy.  It might be as easy as listening to your favorite music, getting outdoors, or spending time with family or friends.  It is important to find the balance of doing things you enjoy and things you have to do.
   
   

Omega-3 and Omega-6 fatty acids constitute the two families of EFAs.  EFAs are considered "essential" because they are needed throughout the human life cycle, cannot be manufactured in the human body, and therefore they must be obtained through our diet on a daily basis for optimal health and wellness. The body must receive a constant and balanced supply of EFAs to ensure proper prostaglandin production.

Prostaglandins are beneficial hormone-like compounds that affect virtually every system in the body.  They regulate pain and swelling, help maintain proper blood pressure and cholesterol levels, and promote fluidity in nerve transmission. 

What are early signs of EFA deficiency?

• Fatigue
• Poor memory
• Immune weakness
• Dry skin, eczema, or hair loss
• Heart problems
• Reproductive problems (men and women)
• Mood swings or depression
• Poor circulation

Where can I get a direct source of EFAs?

Omega-3 fatty acids, EPA and DHA, are found in cold-water fish such as sardines, mackerel, anchovies, and cod liver.  GLA, an Omega-6 fatty acid, is abundant in borage and evening primrose oils.

What's the difference between fish oil and flax seed oil?

Omega-3 fatty acids fall into two major categories: plant derived (flax seed oil, yielding alpha linolenic acid, or ALA) or marine derived (fish oil, yielding both EPA and DHA).  The human conversion of ALA to EPA and DHA is somewhat slow and can be inhibited by various conditions such as a diet high in linoleic acid (Omega-6), trans-fatty acids such as fast foods and baked goods, alcohol intake, certain health conditions, and vitamin and mineral deficiencies (B3, B6, C, zinc, magnesium).  Fish, on the other hand, is a direct source of EPA and DHA.  

To learn more about the benefits of Omega-3's and what you should look for when purchasing fish oils, contact Healthy by Design Nutrition Specialists and they will be happy to answer your questions.

Stacey Whittle, RD, CPT and Dorothy Bernet, MS, RD, CPT are Co-Founders of Healthy By Design Nutrition Specialists in Santa Monica, CA. For more information visit their website at:  www.healthybydesignnutrition.com

"I am busier than I have ever been, and yet I am managing to lose weight and feel better than I ever have in my life due to the excellent guidance I receive from Nora. She is an amazing advisor, coach and cheerleader along the path to wellness."
~Virginia G.

Do you drop in and out of exercise because you
aren't getting results?

Do you want to lose weight and keep it off?

Do you find exercise boring and can't keep yourself motivated?

What if there was a better way to achieve your health
and fitness goals?  And it worked?

If you keep promising yourself that some day you will get in shape but you just don't know how to get started, this may be just what you have been waiting for. 

Call for a complimentary, no obligation, Fitness Consultation
and Strategy Session today.

310-200-6223