Five Tips for a Healthier You in 2014 from Best-selling Author and Nutritionist Keri Glassman
Everyone knows that the holidays are a time for spreading and enjoying good cheer, but the merrymaking of the season can also lead us to indulge in heavy eating, poor exercise habits, and possibly a little too much alcohol under the mistletoe.
While the holiday season doesn’t always bode well for physical wellness and heart health, thankfully, we’ve finally ushered in the New Year—and post-holiday revelers can look to the start of 2014 as an opportunity to take renewed steps toward better dietary, exercise, and nutritional habits. Health experts agree that sometimes even the smallest lifestyle changes can make a world of difference in personal health and well-being.
For those seeking to make simple, yet effective upgrades to their wellness and cardio health regime, Keri Glassman, RN and bestselling author of the O2 Diet and The New You and Improved Diet, along with the nutrition experts at Kaneka Nutrients, offers up a few salient tips:
Ease off on sodium. Salt does make things tastier, but extra sodium is a big no-no when it comes to ensuring heart health and lowering your risk of hypertension (high blood pressure). “Most Americans ingest two times the recommended daily limit of sodium,” explains Glassman. “Too much salt intake leads to water retention and bloating, and also raises blood pressure, which can hasten heart disease.”
Focus on what you can eat, not on what you can’t. This is essential when it comes to trimming your waistline. Plus, incorporate veggies into every meal. They are filled with fiber and are low calorie, helping to fill you up without overdoing the calories.
Look to essential ingredients to boost your heart health. Omega-3 sources like sardines have long been recognized as offering up powerhouse support for heart health. New research also supports the essential role of ubiquinol for cardio well-being. Ubiquinol is the pre-converted, active form of CoQ10 (found in eggs, beef, fish, raw vegetables, and unprocessed grains), and it is found to promote and maintain cardiovascular health. However, as Glassman explains “Ubiquinol levels diminish drastically with age, making it an essential supplement for those over 40.” Lower levels of this important ingredient make cells more vulnerable to damage and resulting heart disease, but taking 100 mg of ubiquinol daily can provide essential support for your heart. (Ubiquinol can be found alongside regular CoQ10 in store vitamin aisles.)
Integrate basic exercise into your weekly personal health regiment: Glassman urges readers to take “baby steps” in starting the New Year with an improved exercise commitment. “It’s not necessary to adopt a rigorous workout schedule or even join a gym or health club to start to get into shape and achieve cardio benefits,” she adds. “A quick series of walks around the neighborhood for 20 – 30 minutes four times per week is enough to kick-start better heart health in 2014.”
Keep your diet fresh: Glassman is a huge proponent of integrating whole, natural foods into a healthy diet whenever and wherever possible. “Select a high-fiber diet, avoiding processed foods and ultra-unhealthy trans fats,” she explains. “Include as many fruits, veggies, and healthy fats (seeds, nuts, avocado, olive oil, flax, and fish) as possible for well-rounded heart healthy eating and a more nutritious cooking regime.”
For more information and additional tips for good health in the New Year, please visit Ubiquinol.org.