As we start a new year, it’s time to look forward to new start on your health!  Rather than New Year’s Resolutions, which are usually too lofty and unsustainable, pick a S.M.A.R.T. goal.  Think about something small you can change in your life.  Perhaps, eat an extra piece of fruit each day, drink an extra glass of water, or take the stairs instead of the escalator or elevator.  While these may seem like trivial and insignificant changes, think about the sense of accomplishment you will feel.  This will certainly lead to other healthy habits.  In essence, you create a “snowball” of healthy habits, building upon the successes of the previous steps.  Over time, you can see some big, sustainable changes.  That is the goal of wellness!

Wishing you and your families a Happy, Healthy, and Prosperous 2016!

Holiday gift-giving is a great tradition, but do you need to give or get another scarf or box of chocolate? How about giving gifts that promote health and wellness instead?  Here are my top 8 gifts to give your loved ones a healthy start to the new year!

• Yoga mat–  Yoga is a wonderful low-impact exercise that can improve symptoms of arthritis and reduce stress
• Basket of healthy foods– We all hear about foods that can improve our health.  Why not create a basket with an assortment of all these foods.  I recommend a good bottle of extra virgin olive oil, chia seeds, flax seeds, and walnuts.
• Spice rack– Replace the salt shaker with exotic spices such as curry, basil, mustard, and chili powder.  Food will taste much better and healthier.
• Exercise bands–  Perfect for the person who says they don’t have time for exercise because they travel a lot. These bands can fit easily into any suitcase and do not take up much room.  Speaking from experience, they can give a workout that is comparable to using weights.
• Bottle humidifier–  The cold dry air during the wintertime can lead to increased respiratory infections and dry skin/lips.  By keeping the humidity of the room higher, you will feel much better.
• Live plants– Studies have shown that people feel much better when they are around live plants.  Plants remove toxins and carbon dioxide and release oxygen into the air.  They also add humidity to the air.  I find that lucky bamboo plants are easy to care for and can adapt to even the harshest conditions.
• Pedometer/Fitbit–  Help your loved ones track their steps.  These are great tools to encourage more physical activity and help them stay accountable to their goals.
• Himalayan salt lamp– This is a beautiful source of warm light that can also help to purify the air of chemicals.  I keep one in my office and the air always smells crisp.

Thanksgiving is upon us yet again.  This is a wonderful holiday with all sorts of delicious foods to enjoy with family and friends. This is certainly not a holiday to deprive yourself, but the key is moderation.  If you are currently trying to lose weight, I recommend allowing yourself some indulgences.  Aim for maintaining your current weight, but not gaining any weight.  Here are some tips to navigate this wonderful holiday.

• Don’t skip any meals.  You may think that skipping breakfast and lunch could balance a large dinner, but you will more likely to overeat during dinner out of sheer hunger.
• Drink lots of water.  Water helps with digestion and also lets you pause between bites of food.
• Exercise vigorously during the days leading up to and after the holiday feast.  You will not likely burn off all the calories, but every bit counts!
• Load up on the vegetables and fruits.  Baked sweet potatoes are actually quite healthy and high in fiber.
• Don’t eat too late.  Opt for an earlier dinner so that you are not eating dinner and going to bed too soon afterwards.  Your body needs time to digest.  Eating large meals too close to bedtime can cause indigestion and acid reflux to worsen.
• Limit your alcohol intake.  People often forget that alcoholic beverages are high in calories.  Some beers can contain about 180-250 calories per bottle!  Ounce per ounce that is about the same as soda!  It is recommended that men drink no more than 2 drinks in 24 hours and women drink no more than 1 drink in 24 hours.
• Choose lean cuts of meat.  Turkey breast without the skin is actually a great choice.
• Load up your plate with reasonable portions and avoid refilling.  When you have cleared your plate, allow a full 5-10 minutes to pass.  Do you still feel very hungry?  If so, allow yourself to have some vegetables.
• Cut small pieces of dessert and savor them.  Have tea with dessert.  Tea has many antioxidants and can help with digestion.
• Go for a walk with your family after dinner.  Walking helps with digestion and it’s great to get some fresh air with your loved ones.

Have a Happy and Healthy Thanksgiving!

A recent study showed that eating a diet high in Omega 3 fatty acids such as those commonly found in the Mediterranean diet reduces the risk of macular degeneration.  This is a serious eye condition which usually leads to visual impairment and is the leading cause of blindness in the US.  Macular degeneration is usually associated with poor circulation which often occurs due to atherosclerosis (hardening cholesterol deposits) of the arteries and there have been prior studies showing that increased blood sugar from eating carbohydrates and eating excessive trans fats increase the risk of this condition.

Again and again, we are seeing a recurring theme with the Mediterranean diet. It prevents inflammation and likely prevents blood vessels from developing blockages.  Yet another reason to eat like a Greek!

Flu season is approaching and you need to protect yourself and your family from the awful flu virus.  Need more reasons to convince you to get the flu shot? Here are 10 of them:

1. Getting the flu means 2 or more weeks of feeling miserable and usually happens at the worst possible time (your long awaited vacation, wedding, Christmas holiday, etc.)
2. The flu shot is widely available right now (October 2015).  In previous years, people waited till January when there was a shortage and a terrible flu season.  You can get your flu shot from your primary care provider, nurse, or local pharmacy.
3. It is covered under all insurances and medicare.  If you don’t have insurance, some community health centers can provide it for free.  Check with your local public hospital.
4. It’s quick!  A typical flu shot takes 30 seconds.  Make sure you wear clothing where you can roll up your sleeves to the deltoid muscle.
5. It hurts for only 1-2 days.  Yes, most flu shots can cause some local pain, but that’s temporary and pales in comparison to the body aches when you are getting the actual flu.
6. The flu shot takes 2 weeks to become effective.  Getting a flu shot now will ensure that you are protected before the holiday season.
7. By getting the flu shot, you are not only protecting yourself but also your family.  If you got the flu you could spread it to your children or elderly relatives.