January Health Tip

With the New Year beginning and the holidays over, we would like to offer January’s health hint as guidance to getting back to healthy lifestyles. We are pleased to offer a nutritional tip from the Nova Southeastern University’s new full-time nutritionist, Marilyn Gordon. Marilyn will be working with all areas of the university providing nutritional services -- athletic training and services at the University Center, university’s wellness programs as well as our health care centers. Please join me in welcoming Marilyn to our university family.

-- Robert S. Oller, D.O., Chief Executive Officer, NSU’s Division of Clinical Operation

Make A Great 2008! Seven Tips to Start the Year off Fresh

By Marilyn Gordon, M.S., R.D., L.D./N.
NSU Nutritionist

One of the best ways to begin a new year is to clean out the refrigerator and pantry of all of the leftover holiday items.

Now, start the year off fresh with:

1. Fresh fruit: Some of the best choices are all types of berries, apples, bananas, and pears (all organic if available). These provide fiber, antioxidants, and phytochemicals naturally.
2. Fresh vegetables: All of them are great but strive for a varied mix of colors when making your selection; orange, yellow, green, white, purple, and red. Mix it up with some of your vegetables raw and some lightly steamed or cooked. Again, these are excellent sources of fiber, vitamins, minerals, antioxidants, and phytochemicals.
3. Fresh, unprocessed protein foods: Fish, poultry, and lean red meat. Buy wild fish, poultry without hormones (free range if possible) and organic meats. These foods mainly provide protein, iron, and zinc, but also many other nutrients.
4. Make it a point to get some fresh air everyday. The easiest way is to park far away from your destination and also walk during your lunch break. Plan a weekend outing outdoors instead of hibernating inside. Sunlight is important for Vitamin D production. Recent research suggests that many individuals residing in the United States, even in the southernmost states, have sub-optimal Vitamin D status. Discuss this with your healthcare provider.
5. Try a fresh approach to your workout. Change the time of day, location, or type of exercise. Try out something new like spinning or yoga in a heated room. Find an exercise buddy for motivation and support. A new outfit can be motivating also.
6. Make your snack choices fresher by choosing fresh fruit and nuts over processed, salty chips. Nuts in their natural state also make a great snack providing protein, healthy fats, and satiety. Some of the healthiest are almonds (Vitamin E) and walnuts (Omega-3’s) Just be careful not to over do the portion size. A serving is 1 ounce or approximately 23 almonds.
7. Feel fresh and rested during the day by getting more sleep. Everyone is different but generally six to eight hours is required. New research is showing the relationship between sleep cycle disruptions, cancer, and obesity.