Coach Alicia Fong

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Health tip for Jan 1, 2011

5 Health tips to get you started in the new year

Don’t forget strength training, involving both the upper and lower body. Too many people neglect resistance exercise, especially women for whom it’s crucial for preventing muscle and bone loss with age. Lift weights for at least 20 minutes, two- to three-times per week and make sure you warm up properly prior to lifting weights to prevent any injuries.

Sleep 8 hours a night. A number of recent studies have confirmed that you really do need at least 8 hours a night. Among the many benefits: Adequate sleep makes you feel better, decreases risk for cardiovascular disease, boosts memory and balances your hormones including adrenal and thyroid.

Keep sugar and caffeine to a minimum. It’s hard to believe, but decreasing sugar actually increases people’s energy, by minimizing the highs and lows that sweet foods triggers. Different people react differently to caffeine, but most of us are probably overstimulated already — adding a stimulant just adds to things like road rage and suppresses your adrenals.

If you smoke, quit. There is nothing good about it. If you’re having trouble quitting, start smoking less today — smoke only half a cigarette, and skip as many of your usual smokes as you can — and get help right away. Get some guidance about why it is you smoke to figure out how best to stop doing it. Smoking cessation groups can be extremely helpful and supportive, and medications like a nicotine patch can help decrease the cravings. Acupuncture may also be useful. And there are also herbs you can take to reduce the cravings which are healthier than nicotine patch.

Don’t focus on dieting. Focus on eating. If you’re hungry, just eat.  The trick is what you eat, not how much you eat.  Starving is not healthy and will most likely result in overeating and eating anything including junk food.  Having a proper meal (eating healthy food) will help you control your hunger and your energy will be up.  When your body is satisfied from the nutrients absorb from the food, you will not stuff yourself later and the best part is you will lose body fat.

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January 4, 2011 - Posted by | Uncategorized | , , , , ,

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