How did you move today or plan on moving? We all know that regular physical activity is vital to maintaining muscle mass, bone density, cardiovascular health and circulation.  It also enhances mood, energy levels and overall quality of life. What type of movement do you enjoy? Walking, swimming, cycling, dancing, tennis, gardening, vacuuming and water aerobics all counts. Whatever works for you. Flexibility and balance work such as: Any type of Yoga, Tai Chi, or Pilates tennis anyone? can reduce the risk of falls and improve overall mobility, endurance and stamina.  These practices promote relaxation and mental well being….they’re also good for sleeping well. Studies tell us that Yoga a few times per week can significantly reduce joint pain for people with autoimmune illnesses. There is a growing body of research that tells us how important resistance training is for maintaining muscle mass and bone density since these things decrease

Which is the single most unhealthy food you can eat??? Yes It’s Processed meats like hot dogs,bacon,sausage,deli meats. The most common factors that suppress natural immune responses are stress, lack of quality sleep, poor diet and too much or too little exercise. let’s talk about healthy nutrients.  What are they? Yes. They are Protein, fat and carbs. What are good protein sources? Tofu, Chicken, turkey, pork, eggs and lean beef and if you are not lactose intolerant, dairy, like Greek yogurt which has the highest protein content of all yogurts, along with and Ricotta and Cottage Cheese. Tuna and shrimp are on the list as well as lentils and black beans, Quinoa and my fav chickpeas. What’s a healthy fat? Healthy fats include eggs, avocados, EEOO, nuts, nut butters and seeds, and my personal favorite Dark Chocolate. 70% Cacao or above is best due to it’s antioxidant content. Polyunsaturated fats

Are you tired? How many hours did you get last night?  How much do you need?  AND why is it so important?I have heard from Dr Rubin Naiman, a sleep specialist, that we need to fall back in love with sleep.  It’s one of the 4 Cornerstones of Health. Those being: exercise, good nutrition, relaxation and good quality sleep. We have forgotten what it means to rest.  We are all so restless. 70 million people struggle with insomnia. There seems to be a relationship between chronic illness and sleep loss. Insomnia is linked to hyperarousal.  Our days are jam packed with stuff that needs to get done. So …what happens when we don’t get enough good Quality Sleep? Short sleepers risk insulin resistance, obesity, Diabetes, CVD, arthritis and mood issues and it also disrupts our metabolism. Heart Rate goes up, Metabolic rates go up, Nighttime Cortisol goes up and Melatonin