Healthy Goals 2018
From Terry Talks Nutrition
Terry’s Tips for a Happy (and Healthy) New Year:
A new year means new possibilities and an entirely new outlook for your goals ahead. Taking charge of your health can be one of the best things you can do for your mental and physical well-being. Here are just a few ways you can make this coming year one of the best ever:
1. Get Active!
Strong bones, lean muscle mass, a healthy heart, and a balanced mind require exercise. With a packed schedule, you may not have time for a gym membership, but you do have time to incorporate short burst exercise into your daily routine. Kettlebell workouts are one of my favorites, and they’re easy to work into your schedule.
These workouts offer a great way to fit exercise into your schedule. Here’s one of my favorite kettlebell and stationary bike routines, which lasts 12 to 20 minutes:
- For weight, I would suggest a 10 – 20 lb. weight for women and a 20 – 30 lb. weight for men. Do a kettlebell swing 30 – 35 times, which takes about 60 seconds and is like running 100 to 200 yards – very quickly.
- I follow that with a two-minute active rest at the lowest level on a stationary bike to keep blood circulating and remove lactic acid from the muscles.
- Then, I simply repeat the process for a maximum of 20 minutes.
- Kettlebell swings: 60 seconds to full exertion
- Active rest: 2 minutes (walking, stationary bike, etc.)
- Repeat sequence of exertion and active rest for 12–20 minutes
You can always start with a five-pound weight and progressively increase the weight and your intensity.
2. Energize with breakfast:
Getting a good breakfast can mean the difference between feeling energized for the day ahead and maintaining a healthy weight or being in a daze by mid-morning and putting on extra pounds. Here are some great ideas to make your breakfast a breeze.
- At home: Scrambled eggs with shredded cheese deliver healthy whole proteins and fats for mental and physical energy
- On the go: Hardboiled eggs, almonds, sliced apples, cheese slices, sunflower seeds, and dried berries provide a great balance of proteins, fats, fiber, and polyphenols
Build a Solid Supplement Foundation
Trying to get all of the nutrients you need for optimal health from diet alone is a noble idea, but I think it’s darn close to impossible. Even if you love fruits and vegetables, they may very likely have been grown in mineral-depleted soil. Additionally, you may simply have a tough time absorbing nutrients from foods, so having the right multivitamin and mineral formula is a must.
Here is what you need in your multivitamin and mineral formula:
- Delivers absorbable minerals chelated to the amino acid glycine
- B Vitamins in their biologically active, converted form – the only way your body can use B vitamins. For example, look for P-5-P, methylcobalamin, and methylfolate as your B6, B12, and folate, respectively
- Full spectrum vitamin E with the complete family of tocopherols
- Only nutrients that matter at effective levels – no “window dressing” ingredients
- Ideally, it should be gentle on your stomach, with no vitamin smell or aftertaste so you’ll keep taking it every day. After all, a supplement only works if you take it regularly and consistently.
Manage Your Blood Sugar
Type 2 diabetes can sneak up on you, so you do have to be vigilant about your blood sugar. Eliminating grains and sugars and getting sensible exercise are concrete ways to do this. But there is a natural botanical medicine that can help, too.
For example, if you notice your energy levels and focus feeling like a roller coaster throughout the day, you may want to include Hintonia latiflora into your daily regimen. This herb has been clinically shown for over 60 years to help the body respond to blood sugar. It is so effective, that in some cases, people were able to drop their diabetes medication altogether.
5. Defend Yourself Against Toxins
Toxins are everywhere – in our water supply, the air we breathe, and in many of the foods we eat. But that doesn’t mean you can’t reduce your exposure to them. Here are a few ways to keep your life as toxin-free as possible.
- Get “cleaner” home cleaners: Many conventional home cleaning supplies are nothing but chemical delivery systems. Whenever possible, opt for natural cleaners, including baking soda, citrus oil, tea tree oil (and other essential oils), or vinegar, just to name a few.
- Go organic when possible: Organic fruits and vegetables are worth every penny to cut back on your encounter with pesticides and herbicides. If organic isn’t an option, be certain to wash these fresh foods thoroughly under running water.
- Filter your air: Consider getting a HEPA (high-efficiency particulate air) filter to block airborne toxins and allergens.
- Go with glass or metal containers: For water or other foods, skip the plastic when it’s practical and go with something tried, true, and safe.
- Leave your shoes at the door: It’s easy to track in a lot of “undesirable” material otherwise.
- Indulge your green thumb: Keep houseplants around – they create oxygen, help filter the air, and provide the kind of nature you actually want in the house.
- Use an Ayurvedic combination of herbs to cleanse daily: You don’t need to go on a special diet or use harsh laxatives in order to cleanse. There is a combination of botanicals that has been used in India for 5000 years that pulls toxins out of your body, keeps your digestion regular, and helps you feel cleansed, refreshed, and restored.
Get Rejuvenating Sleep
Nourishing, refreshing sleep is a must. If you’ve noticed some occasions when you just haven’t been able to relax into your evening, consider the following tips:
- Establish sleep rituals. Read a relaxing book or take a warm bath.
- Keep a regular sleep schedule. Varying your waking and sleeping schedule too much will make it more difficult for your body to know when it’s time to sleep. On weekends or days off, try to keep your timing for going to bed and getting up as close to normal as possible.
- Make your bedroom a sanctuary for sleep. Minimize light and noise and don’t bring work projects, food, or other distractions into the bedroom.
- Turn off all electronic screens at least one hour before bedtime. Studies have found that the bright light associated with television and back-lit electronic devices makes it more difficult to go to sleep, so hold off on late-night texts and Instagram “likes”.
- Watch your caffeine and alcohol intake. Caffeine can stay in your body longer than many people realize, so be sure to stay away from caffeine at least six hours before bedtime. Alcohol may initially make you feel sleepy, but it can disrupt sleep cycles later during the night.
- Enjoy daily exercise. Physical activity during the day promotes better sleep at night. Just save the intense exercise for earlier in the day so it doesn’t rev you up too close to bedtime.
Keep Calm and Carry On
If your days make you feel overwhelmed and everything seems to move too fast, consider some changes than can help you stay calm and appreciate this blessed, wonderful life:
- Turn off the television: Having a couple of favorite shows is fine, but if life seems to revolve around the television set, it’s time to give it a break for a day or two. See how it feels to not turn it on first thing in the morning, or simply start going “TV-free” one day a week.
- Rediscover real conversation: Social media can be a lot of fun, but it is no substitute for the real thing. If it’s been a while since you’ve actually talked to your friends and neighbors, use every interaction as a way of practicing real listening.
- Count your blessings: Simply being alive is an amazing thing. So is the breakfast you have, the roof over your head, and your friends and family. Give thanks always, and consider all of the people who make your life – even the things you take for granted – possible.
Keep your Immune System Strong
Busy schedules, travel, and the demands of daily life can mean that your immune system could use some supplemental support. Giving your immune system a botanical boost can make a huge difference.
- Concentrated plant oils of
- A blend of echinacea, andrographis and pelargonium will strengthen your immune response and, if a cold or flu should happen to sneak through, reduce its duration considerably. You simply get better, faster.
- Propolis, a polyphenol-rich material gathered by bees, is an especially effective anti-viral and antibiotic. Look for one that has been clinically studied, and is a clean powder extract free of wax and other impurities.
9. Quench Inflammation Every Day
Inflammation is one of the primary causes of virtually every disease. Fighting it effectively is critical. Good health depends on so many things, but this is probably the most important. Of course, lifestyle – especially diet – is key here, but so is the right supplementation.
As always, start with the right foods. If your current diet includes a lot of refined carbs, sugars, and other processed foods, cut them back and begin replacing them with wholesome, unprocessed foods that actually reduce inflammation and add to your health rather than your waistline or inflammatory burden.
Secondly, curcumin from turmeric (Curcuma longa) and boswellia (Boswellia serrata) are two botanical “musts” when it comes to stopping inflammation. Together, they stop pain. Combined or individually, they can treat cognitive decline, depression, tumor growth, allergies, asthma, IBS, and almost any condition.
But choose carefully when you’re adding them to your regimen. The curcumin I recommend is blended with turmeric essential oil for enhanced absorption and blood retention, and contains turmerones, anti-inflammatory compounds with their own strength. This curcumin is backed by clinical research, too. It is strong, and it works.
As for boswellia, look for one that is standardized to deliver at least 10 percent (acetyl-11-keto-β-boswellic acid), a valuable compound that fights 5-LOX inflammation (which can cause allergic, asthma, and digestive systems), a unique ability for this remarkable herb.
10. Set Your Goals!
Moving into a new year means getting a clean slate for a whole new set of goals. But thinking about your goals is just the very first step. Building solid foundations for them means you have to move beyond concept and start planning. Writing your goals down helps bring to them to fruition.
Whether you want to slim down, join a professional or volunteer organization, be promoted at work, or simply have a more peaceful and contented outlook, you need to consciously and deliberately set your goals to make them happen.
Write them down, and keep your goals posted where you can see them every day. With focus and faith, you can bring them to fruition. Even if you don’t fully know how you’re going to reach your destination, having your goals in sight will bring opportunities that you never expected.
Don’t get too bogged down into the exact details of how you’re going to make this all happen. Think of your goals the same way as you think of taking a trip to a favorite vacation spot. At first, you just know you want to be there. Then, you begin setting about getting there.
And you will get there.
Have a wonderful 2018!
Realizing Your Goals – The Seven Steps I Recommend:
- Take time to think about and set goals
- Write them down! Pick your primary goal
- Post your goals where you will see them and think about them every day
- Spend at least 15 minutes a day thinking about your goals and getting in touch with your spirit
- Visualize in great detail how you will achieve your goals throughout the day
- Say powerful and uplifting words (plant good seeds!) every day
- Have faith—always!
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