Shulman Health and Wellness


Published on December 30, 2012

Here we go again - New Year’s resolutions! Every time we bring in a New Year, we get the chance to reflect on what was, what is, and what we would like to change. If you are in a place of dissatisfaction with your health, weight, energy or vitality – that is good! As my yoga instructor once wisely said, “Dissatisfaction is the first step to progress.”So…. wherever you are in your health – you can change it (and I want to help!). As the clock strikes midnight in just a few days and we begin 2013, I would highly recommend committing to the following steps below for 30 days. Why 30 days? Because I know I will have you feeling so good after 1 month, you will not want to stop. Feeling good, trim, fit and “alive” is so addictive 0 you will not want to stop!Dr. Joey’s 10 steps to health, vitality and weight loss in 2013 include:1. Drinking 2 liters of water per day. Being properly hydrated will improve energy, optimize digestion and will facilitate weight loss fast.2. Move. Yes…that’s right, you have to commit to working out a minimum of 3 times per week.3. Eat live to feel live. Every day, eat colorful live fruits and vegetables.4. Supplement wisely. In addition to a healthy diet, supplementing with the right minerals and vitamins can help to boost energy, prevent disease and aid with weight loss.5. Eat the right amount of protein per day. For men, that is equivalent to 5-7 ounces per meal, for women, it is approximately 4-6 ounces per day. Ideal protein options include chicken, fish, turkey, tofu, lean red meat, eggs, yogurt, cottage cheese and protein powder.6. Try to hit your daily intake of fiber (25-30 grams per day). Ideal sources of soluble fiber include oat bran, strawberries, oatmeal, apples, pears, inulin and blueberries. Insoluble fiber options include whole wheat, whole grains, brown rice, celery, broccoli and other vegetable skins.7. Practice stress management techniques. Elevated cortisol levels (stress hormone levels) from chronic mild to moderate stress can cause weight gain, poor sleep, cravings, immunosupression and fatigue. Stress management techniques can include exercise, prayer, meditation, journaling and more “me” time.8. Curb your cravings. In order to get rid of cravings, eliminate white sugar from the diet and be sure to eat enough protein, fat and fiber. When a craving does hit, opt for chocolaty Skinnychews (with 4 grams of fiber per serving and less than 20 calories per chew!). Visit www.skinnychews.com9. Opt for healthy fats that help with weight loss and hormonal health. Options include avocados, olives, olive oil, nuts, seeds, cold water fish and fish oils.10. Put yourself on your own list. Too many of us take care of everyone else and tend to neglect our own health. This year, make time for YOU!May 2013 be filled with health, happiness and joy for you and all your loved ones,Dr. Joey

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