Some believe that New Year's Resolutions are a waste of time. But in fact, experts say the very act of making resolutions improves your odds of success. The key is having strategies to make your resolutions stick.
Read MoreEven my husband (who shivers at the thought of eating cauliflower) loves this roasted cauliflower recipe. Roasting the cauliflower brings out a nuttiness and sweetness that’s really great!
Read MoreThe start of a new year is cause for many women to resolve to get healthier in one form or another and losing weight is the #1 resolution each year. Resolutions are easy to make but hard to keep, given that 45% of Americans make resolutions, but only 8% report being successful. Which begs the question: "How can we make resolutions to get healthier more successful?" My Answer: Make a Non-Diet Resolution. Here are my top 5 Non-Diet Resolution Suggestions.
Even for people who exercise regularly, this is really important. There's even a term for these people: Sedentary Exercisers. Yes, it's true. Those who go to the gym or walk or do other exercise, but spend the rest of their day sitting at work, in front of a computer, and in front of the TV at night. Sitting for long periods of time increases your risk for several medical conditions (obesity, diabetes, heart disease). The Solution: get up and move every hour, take 10-15 minutes after eating lunch to walk--a great strategy to lower blood sugar. When working at your computer, stand at least half of the time -- there are manystand up desks these days.
Many studies show a strong connection between lack of sleep and weight gain. Sleep-deprived adults eat about 300 calories more per day. Not surprising because lack of sleep decreases willpower, making you more likely to indulge on foods high in sugar and fat, trying to boost energy and/or mood. The Solution: Turn off all screens 30 minutes before bedtime, drink non-caffeinated drinks after 3pm, go to bed 30-60 minutes earlier. Aim for 7-8 hours of solid sleep per night.
The average American eats less than 1 serving of vegetables daily. If you're a woman over 45, you need at least 5 servings (2 1/2 cups) of vegetables daily. I've helped many women gradually work up to this amount--it just takes a bit of planning and brainstorming to figure out the best strategies that work for you. Along with getting those 5 servings, get more nutrient-bang for your buck by choosing these Top 10 Veggies more frequently.
More water, that is. I'm impressed by the number of women I work with who walk around dehydrated most of the time. Not getting enough water affects every organ and system in our body and makes exercising more difficult. Just like the vegetables, it takes some strategies and sometimes problem-solving to get 6-8 servings per day as a minimum, but it's doable!
Research shows the more we laugh, the better our health --it's really true! Laughter decreases stress hormones and improves your resistance to infections by increasing immune cells and antibodies. So go out and have more fun! Many of the women I work with set goals around having more fun as part of their Wellness Plan. With our very busy lives, we need to schedule in fun, just like you schedule a doctor's appointment, exercise or your child's soccer game.
The holiday season is in full swing! If you’re goal is to avoid those extra holiday pounds this year, then try these simple swaps.
Read MoreThe holidays are just a few days, so why not eat whatever you want, right? Well, what I’ve learned is that for most women, it’s not the actual meal that results in extra, unwanted pounds...
Read MoreRecently one of my clients asked me, "What are the most important vegetables I need to include in my diet?" She happens to be a woman who hates most vegetables and really struggles to eat them. Her question prompted me to research exactly which 10 vegetables Irecommend she (and every woman over 45) eat regularly.
Read MoreCranberries are so healthy for women because they're rich in phytonutrients making them a powerful antioxidant. When eaten as a whole berry they have both anti-inflammatory and anti-cancer benefits. This Cranberry Relish recipe is the best!
Read MoreThis Lentil Salad is packed with nutrition for women over 40.
Read MoreLentils are an important food to include in your diet if you're a woman over 40. Here are the top 5 reasons to eat lentils...
Read MoreMany women ask me if they should be taking a vitamin D supplement. Studies show 42% to 54% of women have low vitamin D levels
Read Moregetting the right amount of protein is important, especially as women age and for women over 45 who want to lose weight.
Read MorePersonalized nutrition for women over 45. Separating nutrition facts from fiction to help women improve metabolism, menopause, weight, and high blood sugar.
Nutrition expert, jill west, rd, ldn
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Have you tried the grain farro? Now’s a great time and here’s a tasty recipe! Farro is a brain-healthy whole grain and a good source of fiber and B vitamins.
Salmon has so many health benefits! The Omega 3 Fats help reduce inflammation, boost memory, keep your heart healthy and help prevent cognitive decline. Try this easy leftover salmon recipe.
Nothing like a bounty of summer squash! Sometimes you discover a very large zucchini hidden under those squash leaves. Soup is a perfect way to prepare it. I really love this soup cold on a hot summer day.
Whole grains, including wild rice, have been shown to help lower the risk of heart disease and diabetes. They’re also are a great choice for brain health and preventing cognitive decline, Dementia and Alzheimer’s Disease.
I love this salad in the summertime as a healthy alternative to potato salad and coleslaw. One serving of broccoli slaw provides more than 50% of the vitamins A and C that you need each day.
The dairy aisle has gotten crazy in the last several years with so many types of milk and yogurt! How do you decide which yogurt is best for you?
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Whether you’re planning a one-day road trip or will be on the road for several days, check out these healthy snacks you can feel good about eating along the way.