Feeding on Fiber

When we think of fiber, normally we don’t think of Cholesterol. We have gotten some odd looks with this month’s 10 Day Challenge here at PPW; “eat 25 grams of fiber every day for 10 days!” Fiber is best known for digestive health. There are two types of fiber; Soluble and Insoluble. As the name suggests soluble fiber dissolves in water forming a gel-like substance that can block the absorption of the LDL (bad Cholesterol). Insoluble fiber does not dissolve in water and stays relatively unchanged in the digestive track helping to move things through! We need to eat both.

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Foods that contain high amounts of soluble fiber include: Oatmeal, fruit skin, kidney beans, and brussels sprouts. If you eat the daily recommend amounts of fruits, vegetables, and whole grains you will eat enough soluble fiber to help lower cholesterol.

Heart Health Month

February is the time to start thinking about your heart! Just small changes to your everyday eating habits can help make your heart healthier and happiers.

First check out this great shopping list for heart healthy foods!

Then check out these great substitutions for more heart healthy recipes

Be sure to check out this article as well for heart T.L.C. tips 

Is there an age limit on strength training?

Is there an age limit on strength training? ABSOLUTELY NOT!

As we age, strength training becomes significant. We tend to use age like we use the excuse “we don’t have the time”. Aging comes with regressions that are associated with our physical and mental capabilities. As we regress, we become prone to disabilities, fragility, and injuries. This is due to the loss of muscle mass and strength. Aging also exposes us to certain chronic conditions and diseases. This is why strength training is important for aging adults. It gives us the ability to reduce the risk of osteoporosis, heart disease, arthritis, type 2 diabetes, and improves our sleep rest and mental state. If you still think age is an excuses to not strength train, you’re probably the exact person that should be training!

New Year – New You

January is a great month to start thinking about the things we do that maybe aren’t so healthy and thinking about ways in which we can change them. I recently decided to change my eating habits because let’s be honest, I had a lot of bad ones! I actually didn’t wait until my annual New Year’s Resolutions came around, I decided to dive in right before all the holidays began. My family and friends had told me that this was the worst possible time to make a change, but in my case, it’s been the best possible time! Instead of putting on those holiday pounds, I’ve actually managed to lose weight over the last month!

I had a huge Diet Coke addiction! Let’s just say I had more Diet Coke than what I was supposed to be drinking in water for the day. I’m an all or nothing kind of girl so I cut it out cold turkey and haven’t looked back since! I only managed one headache which I thought was awesome! I also decided to track my food to hold me more accountable, eat more frequently but smaller portions, and eat a lot more veggies! I’m happy to report I’m down 13 pounds!

Whatever your habits may be – maybe you are a smoker who finally wants to kick the habit, maybe you watch too much television, or maybe you need to work on your sleep habits! Whether you’re looking at the New Year to start an exercise program or increase your water consumption – just remember to take it one day at a time. It takes 21 days to break a bad habit and it takes about the same to form a new habit! The right time is NOW! What are you waiting for? Staff from Professional & Personal Wellness can help you set your goals today and keep you accountable towards reaching them. “When ‘I’ is replaced by ‘we’ even illness becomes wellness!”

Acts of Kindness

Often times people live their lives out day to day without thinking much about others. Some may have kids, a husband or wife and even parents. We love our friends and family, but what about the people around us. The person standing next to you in line at the grocery store or in line at the gas station? Or what about the people we know, don’t pay close mind to? We live in a world where going through the motions is far too common. Think about how you would feel if someone paid for your gas or for your meal in the drive through. You never know what a person is going through by looking at them from the outside.

Acts of kindness can be done where ever and whenever. Acts of kindness are important to practice because they can help change a person’s day and attitude. Not only could you change someone’s day, but you could change someone’s life through one act of kindness. Performing acts of kindness not only has a positive effect on the person receiving kindness, but also for the person giving kindness. Think about all the times that you mad or mean in your life. Think about the time, energy and effort it took to say the words you said, or to maintain the body language that you did. Anger and negativity are contagious, but so is positivity and kindness.

cts of kindness can be big or small. It could be paying someone’s bills, or helping a person load their groceries into their car. Large or small you can turn a whole person’s day around by doing one act of kindness. Next time you are in line for your morning cup of coffee, pay for the person behind you. You never know whose life you can change by lending a helping hand or paying it forward.