12 Healthy Tasks of the Holidays!

1 good deed.  Doing something nice and unexpected for someone else gives you a brain boost! 

2 ounces of almonds.  Eating a palm full of nuts daily instead of chips or candy is good for your heart, brain and your blood sugar!

3 ounces of salmon.  The omega-3 fatty acids found in WILD caught salmon acts as a natural anti-inflammatory agent for your heart and joints.

4 minutes of deep breathing.  Extra oxygen will increase good brain chemicals and improve relaxation.

5 yoga poses. Yoga and stretching relieves stress and improves your back’s function.

6 ounces of Greek yogurt. It has twice the protein of regular yogurt.  Be sure to use fat free!

7 servings of fruits and veggies. Each serving is one-half cup.  By eating 7 or more servings per day, you will lose weight, improve your GI and mental health.

8 hours of sleep.  Everyone should get 7 – 8 hours of sleep every night.  Sleep deprivation contributes to obesity, heart disease, diabetes and cancer.

9 minutes of meditation. Meditation reduces stress, improves memory and helps you multitask more efficiently.

10 minutes of exercise. Experts recommend 30 minutes of exercise on most days of the week.  You can break it up into 10 minute segments to get it to fit into your schedule.

11 minutes of sunshine.  Brief sun exposure without sun protection helps you produce vitamin D3.

12 weeks of strength training. Strength training using a resistance tube, dumbbells or body weight can help you lose body fat and lower blood pressure. Go for 20 – 30 repetitions