With Health comes HAPPINESS! Follow these 3 effortless steps to make this year your healthiest yet

As the New Year begins, Facebook and Twitter newsfeeds flood with “New year, New me” resolution statuses. Cleaning up your diet and adding regular exercise to daily schedules is something most people desire, but don’t (or can’t) usually commit to. It gets difficult picking out healthier options at the grocery store and finding time to work out after a long day at work or school- trust me, I know!  It’s not so simple to change habits and traditions of any kind, but do not fear. Here are my three discoveries on how to do so both simply and on a budget.

1)  Drink more water!

I’m sure you’ve heard this phrase before…And it’s familiarity is not without reason! The importance of water in your day-to-day routines can not- I repeat – CAN NOT be stressed enough. Not only will you notice a change in your energy level, your mood, and skin, but if you continually drink enough you can lose those unwanted holiday pounds! (Although, they were so worth it- nothing beats homemade cookies and cheesecake, does it?) You fill up faster, and your weight in water will shed right away. So if you drink them, replace those sugary drinks with good, clean H20!

Staying hydrated works wonders for your attention span and focus. One of the most common symptoms of dehydration is tiredness. Move over, coffee! Stay refreshed throughout your day and notice the difference.

Tip: Carrying a water bottle with you all day will motivate you. Just keep refilling it whenever you run out! Look into reusable bottles- they are more efficient and better for the environment.

2) Eat a salad before your last meal.

The high water and fiber content in your leafy greens will take up space in your stomach despite the few calories they cost you! Raw vegetables are not only essential for your overall health and immune system, but are proven to assist in weight control.

Proof: According to Best Health Magazine, two cups (500 mL) of shredded romaine contain 40 percent of your daily needs of folate and 10 percent of fiber. A study done at Tulane University in New Orleans showed that the higher the level of folate in a person’s diet, the lower the risk of stroke and cardiovascular disease. In addition to being good for your heart, salad can reduce your risk of diabetes. Chronic magnesium deficiency has been linked to an increased risk of type 2 diabetes and the development of insulin resistance. Two cups (500 mL) of spinach contain 16 percent of your daily magnesium needs; arugula has six percent.  Need I say more?

Read more about salad benefits at http://www.besthealthmag.ca/best-eats/healthy-eating/6-health-

benefits-of-salad-greens#QGIpBvYBAfcsIiYr.99

3) Download an app to track your daily steps.

Many people resort to new forms of wrist band technologies that track their daily exercise, and alert them when they reach their goals (or more importantly, don’t reach their goals). An affordable alternative to these genius devices is simply downloading a free health app on your phone! Thankfully, there is an abundance of them.

It works! By finding an app that suits you, you wouldn’t believe how easy it is to become more active. On my android phone, I have a built-in “SH Health app” which tracks many things, but most importantly tracks how many steps I take a day. My goal step count is 6,000, and towards the end of the day when I notice I am nowhere near that, I get up and move around. Going for a walk is the easiest way to become more active.

By actively pursuing these tips, you will feel proud of yourself knowing you’ve accomplished something to improve your health.  You will also notice how being healthy really can make you happier.

The Juice is Worth the Squeeze - By: Gina Consalvo

The Juice is Worth the Squeeze

 By: Gina Consalvo

While juicing has become quite the craze, don't jump on the bandwagon without first knowing the facts.  Juicing is the process of extracting juice from fresh fruits and vegetables.  While juicing can add variety to your diet and help you easily meet your daily recommendations of two whole fruits and three to four vegetables, it should not be your sole source.  Unless you are using a triturating juicer which presses produce, retaining more nutrients, or a masticating juicer which chews produce, the juicing process actually results in the consumption of fewer vitamins and minerals since the nutrient-rich skin and fibrous pulp is left behind. 

Will juicing improve my health?

Eating a plant-based diet is linked to a lowered risk of heart disease and cancer.  Vitamins and minerals can help boost immunity, while phytonutrients, like flavonoids and anthocyanins, guard against oxidative cellular damage.  Juice also provides an abundance of water, which is needed to hydrate the body.

Does juicing help with weight loss?

Eliminating entire food groups is not recommended as part of a healthy diet.  When participating in a juice cleanse or diet, you will likely begin craving other foods since you have placed certain items in a restricted, or off-limits, category.  It’s important to remember that strict juice diets do not provide enough protein or fat, putting you at risk for a loss in muscle mass.  Since inadequate nutrients are consumed during juice diets, the body's metabolism slows down, meaning you do not burn as many calories throughout the day.  To keep your organs functioning at peak performance, a balanced diet consisting of minimally processed, nutrient-dense foods is necessary. 

What about food safety?

When juicing, wash your hands before touching the fruits and vegetables and thoroughly clean the produce prior to juicing.  If you have to hand wash your juicer or blender, use hot, soapy water. Also, to prevent bacterial growth, make sure to let all parts completely dry before reassembling and putting away.  Another helpful tip is to only juice what you plan to drink.   Juice that isn’t consumed right away can harbor bacteria and cause food poisoning. Exposure of the drink to air, bacteria and other pathogens might not only make you sick but will also threaten the nutritional value of the juice.

So what's the bottom line?

Juicing is a great way to boost your intake of fruits and vegetables and an excellent supplement to an overall plant-based, whole foods diet rich in phytochemicals.  If you don't enjoy eating fresh fruits and vegetables, juicing may be a fun way to add them to your diet.  It’s also a good way to try fruits and vegetables you normally wouldn't eat.  When juicing, be creative.  Try different combinations and remember you can always add leftover fiber-rich pulp back into the juice.  You can also use this pulp in cooking, by adding it to soups, stews, grain dishes, pasta sauces, muffins and quick breads.

To learn more about Gina, please visit her website, http://www.eatwellwithgina.com/

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Gina Consalvo, MA, RD, LDN, NCC is a registered dietitian and national certified counselor. Gina is actively involved in various food and nutrition communities. She has counseled and assessed a wide range of patients and has experience in outpatient, inpatient, and consulting. Gina has experience providing nutrition counseling to adolescents, adults, and older adults. Areas of specialization include eating disorders, mindful/intuitive eating, weight management, and wellness nutrition. Gina integrates behavior modification to influence lasting, positive health outcomes.