Alright everyone - let's ring in the New Year with a list of the Top Ten things you can do to improve yourself both inside and out. While I may have left out some important topics, these I feel are right up there.
1. Make sure to get enough vitamin D.
This can be tough if you rely on food alone. A good D supplement can be a godsend especially in winter.
2. Eat fat and protein as your main source of calories.
As we age, we are unable to turnover proteins as efficiently and may require a bit more than when we were young. Research shows that older people need a significant amount of protein. It is best to get your protein from animal sources.
3. Strength train
I've said it before but I'll say it again, it is critical to hit the weights 1-3 times a week for about 15-30 minutes. No other form of exercise delivers the vast health and fitness benefits of strength training. If you do, you do not have to perform any other activity as exercise. Everything else can be designed for fun and frolic.
4. Find a stress relieving activity
Meditate, nap, paint, watch comedies - it really doesn't matter. Find something that you can fit into your daily life that uplifts you and rests you. Or both. We need this more than we realize.
5. Sound sleep
You want to wake up feeling rested. I have found that using an eye mask makes a world of difference. The darker the room the better as the brain is sensitive to light. A quiet room is also important. Sleep is when you rejuvenate. You can't make up for lost sleep. Every night you miss out on a good nights rest you age yourself a little quicker.
6. Reduce or avoid refined sugars and carbohydrates
Sugar in all it's forms if eaten to excess is caustic to the body. Carbohydrates are now known to be the primary cause of internal inflammation not fats or cholesterol. We've been fed a load of nonsense for the past 40 years that fat and meat cause or lead to heart disease. In fact the exact opposite is now shown to be true.
7. Take a quality multi vitamin/mineral/anti oxidant
Let's face it - none of us, including yours truly, eats healthfully every day at every meal. It's virtually impossible to do so. Recently I discovered a great multi nutrient support supplement that I really like. Those of you who know me know that I don't make such statements lightly. Mark Sisson invented this product called Damage Control and I give it a hearty thumbs up. I like it so much I will be selling it at my gym in the near future. And I endorse this product freely - I receive no kick backs from the company.
8. Eat coconut butter
Saturated fat is good for you. Let me repeat that - saturated fat is good for you. It's good for your heart, good for your liver and good for your tongue. Eat Fat - Lose Fat discusses these facts in great detail. The kind I use is Artisana Organic Coconut Butter. Soooo yummy.
9. Krill oil
This potent omega 3 powerhouse is highly anti-inflammatory and appears to have more of a beneficial effect than other fish oils. Source Naturals makes a great product. And nope, I don't get a kickback from this company either.
Drink it. As pure as you can get it. I don't have a specific recommendation but filtered tap water seems to be fine. Try drinking water instead of soda - even diet sodas for one month and you'll not only feel better, you'll lose some belly fat to boot. If you must have carbonation, try club soda with lemon or other flavor. Be sure it's non caloric.
OK! Let's head into 2010 with our eyes wide and our goals clear.
"Youth is wasted on the young." - Anonymous