Family Health And Fitness Day: Promoting The Importance Of Fitness, Diet And Keeping Healthy

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The National Recreation and Park Association (NRPA) designates Family Health & Fitness Day on the second Saturday of June each year. Started in 1996, the goal of Family Health & Fitness Day is to promote physical activity and overall wellness for families. 

Family Health & Fitness Day emphasizes the importance of exercise in keeping communities active and healthy. Obesity rates are trending upward for both adults and children, so creating a healthy atmosphere in the home helps establish good nutritional and physical habits for life. Health and fitness — when incorporated into your family’s daily routine — can be beneficial for everyone involved!  

Making Health And Fitness A Family Affair

One of the goals in the U.S. Surgeon General’s Report on Physical Activity and Health is to get the whole family involved in exercise. What better way to teach your children healthy habits than by being active as a family!  According to the report, Americans – especially those between the ages of 12 and 21 – are not active enough.

NJ Diet would like to take this opportunity for Family Health And Fitness Day to provide you with valuable information on how to take charge of your family’s health, which often begins with managing your weight through diet and exercise.

Why Family Health Is So Important

Many medical professionals agree that physical and mental health are interrelated, so taking care of one can impact the other in achieving a balanced life. Statistics show that if adults are unhealthy, fatigued, or consistently stressed, the effect on your children, or those your care for, can cause sleeplessness, depression, and more. In short, the health of the entire family is connected by it’s individual members, and taking responsibility for your own health can in turn mean stronger, happier lives for everyone. Exercising and cooking healthy meals together — as well as spending quality time together — strengthen the family bond and encourages family health.

Fitness Tips

For 2019, the theme of Family Health & Fitness Day is “Get Fit” – challenging everyone to “Get Fit” by doing a minute of jumping jacks (regular or modified) with family and/or friends at a local park or recreation center.  

There are numerous benefits to staying active and maintaining a good fitness routine, not only for your physical health, but for your mental health as well. While there are many factors that make up a healthy home, a good place to start is becoming the change for your family.

The NRPA’s Top 5 Ways to “Get Fit”:

  1. Take a Walk
  2. Go for a Swim
  3. Enroll in a Fitness Program
  4. Create Your Own Exercise Routine
  5. Play Outside

There are several other ways families can enjoy physical activity and exercise together. In order to recognize the message of Family Health & Fitness Day, here are suggestions on healthy activities to try with your family!

  • Exercising During TV Time: Just because the television is on, that doesn’t mean activity needs to stop. Doing simple stretches or warms up such as jumping jacks will get their body and minds moving. Additionally, limit “screen time” for your kids, while also setting a good example by limiting your own time spent on the phone, tablet, or computer.
  • Bike And Walk Instead Of Driving: Save the car for a longer trip, and make traveling part of your families’ exercise plan. If you have to drive, park a little further away from your destination to extend the walk to and from your vehicle.
  • Making Household Chores “Active”:  Make chores a game instead of something everyone dreads.  Turn up the music and make cleaning time more lively and fun.
  • Track Your Steps:  Using fitness trackers/pedometers to count steps, and set goals with celebratory activities once milestones are reached. Find little ways every day to help your family reach their step goals, such as taking the stairs instead of escalators or elevators.
  • Compete in an Obstacle Course: Obstacle courses are pure fun and can easily be set up in your backyard or your local park using items found around the home. You can use just about anything to create a fun obstacle course in the yard!
  • Play a Game: Instead of sitting home and watching football, go outside and play your own! Get all the family together and organize a touch football game. This is a really fun way to get in some physical activity too!
  • Visit A Park: Weather permitting, hiking and scenic walks in local parks are fantastic and inexpensive ways to exercise with your kids and teach them to appreciate Mother Nature up close and personal. Get outside and get your blood pumping together — you may create some lasting memories as well as a lifelong habit of staying in shape.

    However you decide to celebrate, be creative, have fun and be actively involved in your family’s health and fitness! 

Nutrition Tips

By setting family goals and practicing good nutritional habits, you can make overall wellness a priority. In addition, by choosing healthier lifestyle choices, you can also lead to a more fulfilling life for you and your family!  It’s recommended that you eat 5-9 servings of fruit and vegetables a day. Having fruit and veggies already in the home will make this goal much easier to reach.

Here are some additional nutritional tips:

  • Stick To A Grocery List:  The best way to keep from eating junk is to simply not bring it into the home. Save desserts or candy for special occasions or celebrations, and don’t make junk food a reward.
  • Make Breakfast The Most Important Meal: Fruit, whole grains, oatmeal, and eggs all make excellent choices for the first meal of the day. Avoid sugary cereals or skipping this important meal altogether.
  • Cook And Eat Together As A Family:  Get everyone involved in creating a balanced meal by learning how to make their favorite foods.
  • Make Healthier Lunch Choices: There are many recipes available that make even the most ordinary lunches seem exciting.
  • Choose Better Snacks:  Small changes like flavored water instead of soda or fruits for dessert can make a big difference in diet.

The NJ Diet program is a specialized program utilizes DNA testing to determine your ideal diet and workout plan, taking into account your eating behavior. We use personalized genetic testing can also used by any of your health care providers to help make critical decisions regarding your health. Each individual’s specific needs for essential vitamins, plus many more metabolic factors are assessed genetically to make sure you stay healthy for years to come.

Other Ways To Achieve Family Wellness

The following tips can assist towards keeping you and your family on the right path, all while managing and maintaining diet, fitness, and mental health:

  • Oral Health: Good oral hygiene, including regular check-ups, cleanings, frequent brushing, and flossing, is imperative in establishing a good foundation for health. The removal of plaque and prevention of cavities, gingivitis, periodontal disease, and tooth decay can impact other conditions, and poor oral hygiene has been linked to cardiovascular disease, premature birth, and more.
  • Limiting Alcohol And Stopping The Use Of Tobacco: Alcohol in moderation can be part of your lifestyle, but limiting alcohol consumption as much as possible – as well as eliminating the use of tobacco altogether – is key towards living a healthy life, and establishing a model of good health that can be followed by the entire family.
  • Mental Health: Stress and depression can be linked to physical conditions such as fatigue, severe body aches and pains, migraines and more. Taking a little time each day to turn off devices, meditate, breathe deeply, and empty your mind can help towards lowering blood pressure and heart rate. Families who meditate together or incorporate “quiet time” report a heightened feeling of wellbeing, which can impact physical health.

Creating a healthy life for your family by encouraging good eating habits and wellness is part of what we strive towards. By starting with putting the focus on being healthy yourself, you in turn can create an environment that instills healthy habits in your children or other loved ones. Making the decision every day to engage in healthy habits, you are helping to ensure better health for you and your children—not only for today, but for the future.

NJ Diet utilizes DNA testing to determine your ideal diet and workout plan. Using blood work, hair and saliva sample, patients typically lose 20-50 pounds in only 40 days. In addition, you will see that dieting is only one component of our program. Our program is also a detoxification and hormone balancing program – where the side effect is weight loss, but the end result is better overall health and well being.

Family Health And Fitness Day can serve as a reminder that celebrating your health and wellness on a daily basis is a positive step for the entire family.

These are just some of the helpful tips for you and your family to develop healthy habits. Of course each family is different and has specific health issues they may be facing, so as always consult your healthcare professional.

* * *

We welcome the opportunity for you to have a consultation at NJ Diet.

A consultation is normally $99, but by registering on our website it will only cost $27! 

Our program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness. Each of our client’s specific needs for vitamins and supplements are assessed, plus many more metabolic factors are genetically tested to make sure you succeed on our program — not just for temporary weight loss, but to maintain good health for life!

May Is National Family Wellness Month: Making Health A Priority For All Families

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National Family Wellness Month was developed to support and educate families by providing resources and services for achieving and maintaining a healthier lifestyle. Created to help families overcome their biggest challenges to staying healthy and connected, the goal of this month is “to provide an opportunity to reflect on family habits, lifestyles and find ways to improve mental and physical health.”

By setting family goals and practicing good nutritional habits, you can make overall wellness a priority. In addition, by choosing healthier lifestyle choices, you can also lead to a more fulfilling life for you and your family!

NJ Diet would like to take this opportunity during National Family Wellness Month to provide you with valuable information on how to take charge of your family’s health, which often begins with managing your weight through diet and exercise.

Tips To Achieve Family Wellness

The following tips can assist towards keeping you and your family on the right path, all while managing and maintaining diet, fitness, and mental health:

  • Healthy Food Choices: Eating a wide variety of lean proteins, fiber, complex carbohydrates, fruits and vegetables, and healthy fats like those found in raw, unsalted nuts and olive oil is encouraged for a healthy lifestyle. Keeping hydrated with lots of water is also important. Maintaining a healthy diet from a young age can help prevent health issues such as heart disease, arthritis, diabetes, and weight-related bone and joint stress.
  • Exercise: Finding the time to incorporate exercise can be channeled into infusing any sedentary family time you may already have with activities like bike riding, brisk walking or running, ice or roller skating, swimming, hiking, dancing, bowling—anything that gets you up, out of the house, and moving.
  • Oral Health: Good oral hygiene, including regular check-ups, cleanings, frequent brushing, and flossing, is imperative in establishing a good foundation for health. The removal of plaque and prevention of cavities, gingivitis, periodontal disease, and tooth decay can impact other conditions, and poor oral hygiene has been linked to cardiovascular disease, premature birth, and more.
  • Limiting Alcohol And Stopping The Use Of Tobacco: Alcohol in moderation can be part of your lifestyle, but limiting alcohol consumption as much as possible – as well as eliminating the use of tobacco altogether – is key towards living a healthy life, and establishing a model of good health that can be followed by the entire family.
  • Mental Health: Stress and depression can be linked to physical conditions such as fatigue, severe body aches and pains, migraines and more. Taking a little time each day to turn off devices, meditate, breathe deeply, and empty your mind can help towards lowering blood pressure and heart rate. Families who meditate together or incorporate “quiet time” report a heightened feeling of wellbeing, which can impact physical health.

NJ Diet utilizes DNA testing to determine your ideal diet and workout plan. Using blood work, hair and saliva sample, patients typically lose 20-50 pounds in only 40 days. In addition, you will see that dieting is only one component of our program. Our program is also a detoxification and hormone balancing program – where the side effect is weight loss, but the end result is better overall health and well being.

Why Family Health Is So Important

Many medical professionals agree that physical and mental health are interrelated, so taking care of one can impact the other in achieving a balanced life. According to the American Academy of Family Physicians, comprehensive, continuing family health care, including prevention and early detection, is the key to optimal family health.

Statistics show that if adults are unhealthy, fatigued, or consistently stressed, the effect on your children, or those your care for, can cause sleeplessness, depression, and more. In short, the health of the entire family is connected by it’s individual members, and taking responsibility for your own health can in turn mean stronger, happier lives for everyone. Exercising and cooking healthy meals together — as well as spending quality time together — strengthen the family bond and encourages family health.

Getting Healthy As A Family

The habits and activities you take part of during May to celebrate Family Wellness Month shouldn’t last only this month.  To instill lifelong positive habits it is important to establish healthy patterns at an early age. When children become accustomed to eating unhealthily during their youth, it can make it more difficult to change their eating patterns later in life. By introducing them to various fruits and vegetables at an early age, they may grow more accustomed to the different tastes and may even prefer them to unhealthy alternatives.

The NJ Diet program is a specialized program utilizes DNA testing to determine your ideal diet and workout plan, taking into account your eating behavior. We use personalized genetic testing can also used by any of your health care providers to help make critical decisions regarding your health. Each individual’s specific needs for essential vitamins, plus many more metabolic factors are assessed genetically to make sure you stay healthy for years to come.

Here are some suggestions on how to work together with your family to increase your family’s emotional, psychical, and mental wellness which can hopefully transition into healthier habits that will last permanently:

  • Practice Mindful Eating: It is important to consider when and where you eat. Eating while distracted by a TV, phone or computer is not ideal, as distracted eating can lead you to eat more. Similarly, using food as a “reward” or “punishment” for certain behaviors, or as a method to soothe oneself, is not encouraged. By incorporating the mindset of “mindful-eating”, you in turn focus on consuming food to nourish your body. Try to pay more attention to hunger cues and encourage that when you feel satiated, you can stop eating – you don’t necessarily need to ‘clean your plate.’
  • Keep Healthy Choices In The House: If you want your family to make healthy food choices, keep a variety of healthy foods in the house. Even better, have those foods prepared and ready to eat on the go, so that eating something unhealthy does not become an easier option than choosing healthy alternatives.  Some examples can be celery with almond butter, low-fat yogurt with fruit, or carrots with hummus — delicious snacks that are also nutritious and healthy for the entire family.
  • Encourage Daily Activity: Exercise and being active are an important part of your daily routine.  Something as simple as taking an evening walk or a bike ride, going to the park or playing a family sport are all good possibilities. Team sports are a great way to get exercise and encourages social interaction, both of which are important to you and your family. Similarly, consistency towards incorporating daily activity is key; and the earlier you start, the more your family can have the groundwork to live an active life.
  • Eating Together As A Family: By creating a family dinner routine, it can help you and your family reconnect after your busy days. Schedules can get crazy, and incorporating dinnertime regularly can be difficult with varying work, school activities and homework. But by sitting together while eating, talking and trying to remain consistent with dinner, you can incorporate healthy eating habits as well. According to the American Psychological Association, when families eat at least three meals together per week, children are 24% more likely to eat healthy foods. Additionally, children are also 12% less likely to be overweight.
  • Ensure Enough Sleep: It’s vital to get the right amount of sleep each night to function optimally. It’s good to start as early as possible by setting a nightly routine so that healthy sleep becomes a habit and a normal part of life.  To help establish healthy sleep, it can be helpful to create routines surrounding bedtime. Things like instituting regular bedtimes, removing electronics (which may interfere with restful sleep) and creating an environment of rest and relaxation that promotes restful sleep are all helpful tips. Even though you may not go to bed at the same time as the rest of the family, it’s important that everyone understand and value the importance of sleep for the entire family.
  • Be A Positive Role Model And Avoid Negative Body Talk: One of the most important steps you can take to create a healthy family is to model healthy behaviors for your children. So if you encourage your children to adopt healthy behaviors, but routinely engage in unhealthy ones, you’re sending mixed messages. Show them how to be healthy through your own actions. Similarly, be kind to yourself and try not to dwell on negative aspects of your body.   Children are attentive to their parents and emulate what they see, so focus on the parts of your body that you are proud of, and emphasize that everybody is different.

Happy Family, Healthy Lives!

Creating a healthy life for your family by encouraging good eating habits and wellness is part of what we strive towards. By starting with putting the focus on being healthy yourself, you in turn can create an environment that instills healthy habits in your children or other loved ones. Making the decision every day to engage in healthy habits, you are helping to ensure better health for you and your children—not only for today, but for the future.

These are just some of the helpful tips for you and your family to develop healthy habits. Of course each family is different and has specific health issues they may be facing, so as always consult your healthcare professional for any health-related concerns.

National Family Wellness Month can serve as a reminder that celebrating your health and wellness on a daily basis is a positive step for the entire family.

We welcome the opportunity for you to have a consultation at NJ Diet.

A consultation is normally $99, but by registering on our website it will only cost $27!  

Our program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness. Each of our client’s specific needs for vitamins and supplements are assessed, plus many more metabolic factors are genetically tested to make sure you succeed on our program — not just for temporary weight loss, but to maintain good health for life!

 

National Women’s Health Week Is May 12-18: Better Health For Women At Any Age

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The 20th annual National Women’s Health Week kicks off on Mother’s Day, May 12, and is celebrated through May 18.  Created by the U.S. Department on Women’s Health, National Women’s Health Week encourages all women to be as healthy as possible by getting active, eating healthy, paying attention to mental health and schedule regular doctor visits and preventative screenings.

At NJ Diet, we are taking the opportunity during National Women’s Health Week  to discuss the steps all women can take towards better health and wellness!  Wherever are you on your health journey, every woman has her own approach.  This National Women’s Health Week, find what works best for you.

Check out these ways to help women celebrate their bodies, mind, and well-being––and help them towards the journey to good health.

Taking The Steps Towards Better Health At Every Age

As women age, there are a number of health problems that can occur. While many preventable conditions can be controlled via diet, exercise and other lifestyle changes, it is important for women to know that they have access to the tools necessary to manage their health effectively no matter what comes their way.  It’s never too early to take control of your well-being, and improving your physical and mental health should start at any age. These steps are the foundation for a lifetime of good health, and can help you be as healthy as possible.
Simply start by checking out a few simple ways you can be proactive about your health:

1.  See Your Doctor Regularly For A Wellness Checkup

Check your calendar and make an appointment for a well-woman visit today. This will include a visit to a gynecologist in addition to a general care practitioner who can screen you for diabetes and high blood pressure. These annual visits are important in our quest for a healthy lifestyle, and can also help ward off illness.  Here are some things you should know when seeing your doctor:

  • Know Your Family History: Discuss your family and personal health history with your health care professional to determine which cancer screenings are right for you based on your specific risk factors. Knowing your family history is important when talking to your health care professional, and encourage your loved ones to ask their health care professionals about which screenings are right for them.
  • Get Your Thyroid Checked: A sluggish or hyperactive thyroid can affect your mood, weight and concentration.
  • See Your Dermatologist: Your skin takes a lot of abuse from the daily elements,. so make sure regular skin exams and skin cancer screenings are part of your health routine.
  • Have Regular Breast Exams: At-home breast exams are one of the best ways to catch problems early; if you do find a lump or anything unusual, schedule an appointment with your OB/GYN immediately. Early detection can save lives.
  • Have A Complete Gynecological Exam: Annual gynecological exams and routine screenings are essential to a woman’s health. Depending on your age and health history, a mammogram may also be recommended. Make an appointment today if you are overdue; no matter what your age, gynecological health is important for all age groups.
  • Check Your Bones: Ask your doctor about a bone density test during your next office visit. To ensure strong bones as you age, women should make sure their diet includes enough calcium and vitamin D to keep bones strong and healthy.

Here at NJ Diet, our personalized genetic testing can also used by any of your health care providers to help make critical decisions regarding your health. Each individual’s specific needs for essential vitamins, plus many more metabolic factors are assessed genetically to make sure you stay healthy for years to come.

Screenings and other health concerns vary depending on age groups. Below please find  the links to help you see what you need to know for every age group!

2.  Get Active

Everyone can benefit from being more active. Increased activity can start simply such as choosing the stairs over the elevator, parking in the back of the lot, or taking short walks after lunch or dinner.  As you feel more confident, you can join an organized activity like taking classes at the gym or finding recreational sports you may enjoy.

3.  Eat Healthy

Our healthy is directly affected by what we eat.   Due to busy schedules, we often spend too much time eating out, or opt for fast food which is filled with unhealthy fats and minimal nutritional value. A simple trick to eating better comes by packing your own meals, which gives you more control than grabbing something on the run. Choose healthy options and taking nutritious snacks along with you, that are easy to carry with you while you’re on the go. Eating better will have a positive affect on your weight and sleep habits.

Gradually make small changes to your diet and you will soon be on your way to instilling healthy eating as a daily habit. Incorporate more vegetables, fruits and whole grains into your diet, reduce consumption of red meats, skip processed meats, reduce your fat intake and limit alcohol.

In addition, here are some other great tips towards healthy eating:

  • Incorporate Superfoods: Broccoli, apples, turnips are examples of superfoods that can help you lose weight and boost your heart health. Superfoods have been proven to fight diseases and boost energy and even help you live longer, so why not celebrate the day by incorporating more superfoods into your diet.
  • Eat For Strong Bones: A healthy diet can go a long way towards helping you get enough calcium and vitamin D to keep your bones healthy and strong.
  • Stay Hydrated: Hydration is also a key component of a healthy diet. Aim for 8 glasses of water a day, and limit sugary, alcoholic or caffeinated beverages that lack in nutritional value.
  • Get Your Veggies In:  Eating more vegetables can do your mind and body good. Even if you aren’t a fan of eating veggies, incorporating things such as spinach and kale to fruit smoothies and shredding some zucchini into muffins and baked goods is a good way to get your servings in, without sacrificing taste!

NJ Diet can help get you on track towards eating healthier and losing those extra pounds!  We utilize DNA testing to determine your ideal diet and workout plan. Using blood work, hair and saliva sample, patients typically lose 20-40 pounds in only 40 days. NJ Diet has proven that our weight loss program, and how it works, can be a big step in a patient’s road to a healthy life.

When you are on the NJ Diet plan, you come into our office every 10-14 days to make sure you are burning fat and losing weight correctly. Each of our client’s specific needs for vitamins and supplements are assessed, plus many more metabolic factors are genetically tested to make sure you succeed on our program — not just for temporary weight loss, but to maintain good health for life.

4.  Sleep Better

More and more people fall short of the recommended 7-8 hours of sleep a night. It may be a good idea to keep a journal of your sleep patterns for 3 to 7 days, in order to see how your sleep – or lack thereof — can be affecting your daily health.   Some quick tips towards better sleep is avoiding all mobile devices well before you turn out the light, and don’t eat or exercise too close to bedtime.

5.  Manage Stress

All women should try and remember that their health and wellness is of the utmost importance.  It is common that women spend so much time taking care others — their children, their partner, or even their aging parents, that they leave little time for self-care. However, taking good care of yourself will leave you with energy to take care of the ones you love. Here are some simple ways to alleviate stress:

  • Relaxation: Try some relaxing yoga or a 5 minute meditation to help you be present, relieve stress and refresh yourself.
  • Take A Siesta: New research is shedding light on the health benefits of sleep, which is good for your heart, mind, weight, and more, and since nobody really gets as much shut-eye as they’d like, working power naps into your afternoon routine to boost your energy and productivity levels is a great place to start.
  • Decompress: Stress has many negative health side effects, including weight gain, mood swings, insomnia and overeating. Schedule regular massages, take hourly stretch breaks, try meditation or yoga and find ways to manage stress in a healthy way.

The key is to find what it is that helps you relive your stress. For some it may be relaxing and reading, others it may be taking a walk or going out with friends.  Whatever it is that gives you the “me” time that you need and deserve works towards helping manage your stress!

At NJ Diet, you will see that dieting is only one component of our program. Our program is also a detoxification and hormone balancing program – where the side effect is weight loss, but the end result is better overall health and well being.

6. Avoid Unhealthy Behaviors

If you smoke, please speak with your provider to get assistance or tips on how to stop!  Other unhealthy behaviors are putting down your phone when your are driving — texting and driving is an epidemic and a leading cause of injury and death.  Other unhealthy behaviors, such as not protecting against sexually transmitted diseases, should also be avoided.

Participate in National Women’s Health Week!

To learn more about National Women’s Health Week and how you can participate, check out the Office on Women’s Health and share how you’re choosing health on social media by using the hashtag #NWHW!

 

National Women’s Health Week helps to reinforce that women’s health and fitness is important for all women, at any ageThis week serves as a reminder that a healthier, happier you is right around the corner––and if you’re already celebrating your health and wellness on a daily basis, you’re well on your way.

When you decide to take charge and change your life by joining our program, NJ Diet will explain how our unique individualized system works to reduce hunger and feel healthier — you will see results in 40 days! We will explain how many metabolic factors are assessed to genetically make sure you not only lose the weight, but ensures you keep it off and stay healthy for a lifetime.

Our program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness — where the side effect is weight loss, but the end result is better overall health and well being.

We welcome the opportunity for you to have a consultation at NJ Diet. A consultation is normally $99, but by registering on our website it will only cost $27! Our program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness.

May Is National High Blood Pressure Education Month: Taking Steps To Control Hypertension

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May is National High Blood Pressure Education Month which raises awareness about the impact of hypertension. This month encourages the public to get their blood pressure checked, as well as take the necessary steps to lower it if it is high.

National High Blood Pressure Education Month  is also used as a way to educate ourselves and learn about food and lifestyle choices that help you maintain a normal blood pressure reading. According to the Centers for Disease Control and Prevention (CDC), “In the United States, nearly one in three adults has hypertension, but only about half (47%) of those have it under control.”

At NJ Diet, we are taking the opportunity during National High Blood Pressure Education Month to provide you with valuable information on how to take charge of your health and encourage overall wellness. We will also be taking a look at invaluable tips on how high blood pressure can be prevented, and the diet and lifestyle changes that work to control it!

What Is Hypertension

Hypertension is another word for high blood pressure, and blood pressure is the force of blood against artery walls. If the blood pushes against the arteries too hard for too long, serious health problems can develop. In fact, high blood pressure is often called “the silent killer” because it has no symptoms but can seriously damage your brain, heart, and kidneys. The CDC revealed that “Each day in the United States, nearly 1,000 deaths are associated with hypertension.” Moreover, roughly 67 million Americans already have high blood pressure.

The following items can all contribute to high blood pressure:

  • smoking
  • being overweight
  • having a high salt diet
  • too much alcohol consumption
  • stress
  • genetics/family history
  • chronic kidney disease
  • thyroid disorders

As noted above, most people with high blood pressure don’t have any symptoms, such as sweating or headaches. Because many people feel fine, they don’t think they need to get their blood pressure checked. Even if you feel normal, your health may be at risk. Talk to your doctor about your risk for high blood pressure. The good news is that hypertension is controllable!

High Blood Pressure Facts

High blood pressure usually has no symptoms, but it can cause serious problems such as stroke, heart failure, heart attack and kidney failure. You can control high blood pressure through healthy lifestyle habits and taking medicines, as recommended by your doctor.

To find out your blood pressure, all you need is a blood pressure test done at your doctor’s office. Systolic pressure (the higher number) is the force on the blood vessel walls when the heart beats and pumps blood out of the heart. Diastolic pressure (the lower number) is the force that occurs when the heart relaxes in between beats. Criteria for understanding your blood pressure reading is as follows:

Systolic Blood Pressure (Top Number)

  • Less than 120: Normal
  • 120-139: Prehypertension
  • 140-159: Stage 1 High Blood Pressure
  • 160 or More: Stage 2 High Blood Pressure

Diastolic Blood Pressure (Bottom Number)

  • Less than 80: Normal
  • 80-89: Prehypertension
  • 90-99: Stage 1 High Blood Pressure
  • 100 or More: Stage 2 High Blood Pressure

Lifestyle Changes To Control Your Blood Pressure

There are a number of medications which can be prescribed for high blood pressure, but it’s important to incorporate healthier habits into your daily routine. 

By living a healthy lifestyle, you can help keep your blood pressure in a healthy range and lower your risk for heart disease and stroke. A healthy lifestyle includes:

  • Eating a healthy diet
  • Reduce stress
  • Maintaining a healthy weight
  • Getting enough physical activity
  • Reduce your caffeine intake
  • Not smoking
  • Limiting alcohol use

NJ Diet uses personalized genetic testing to assess each individual’s specific needs for essential vitamins, plus many more metabolic factors are assessed genetically to make sure you stay healthy for years to come. Some other tips for keeping your blood pressure in a normal range through lifestyle changes are as follows: 

1. Skip Sodium

Take action to prevent high blood pressure by reducing sodium (salt) intake. Most Americans consume too much sodium, and it raises blood pressure in most people. A simple way to reduce the salt in your diet by cutting back on frozen, canned, and restaurant foods, which are huge sources of sodium.  Also by checking the Nutrition Facts panel on the foods you buy, you can choose options with less salt.

  • Choose Fresh, Unprocessed Foods: Fresh, unprocessed foods typically contain very little sodium. Stock up on seasonal fresh fruits and vegetables.
  • Skip Added Sodium: Lots of sodium lurks in canned and frozen foods. Look for varieties with a “No Salt Added” label and be sure to check the Daily Value (DV) for sodium on the Nutrition Facts label.
  • Incorporate Grains: According to the Center for Disease Control, “36.9% of average sodium consumed came from grains, and these included highly processed foods like bread, frozen meals, and soups.” Choose whole grains that you can cook yourself, like rice and oatmeal.
  • Cook at Home: A great way to go low-sodium is to do most of your cooking at home. That way you can determine exactly how much salt is going into your meal. Check the nutrition information for all your ingredients before you begin, which can ensure that your meal is low-sodium.

The Dietary Guidelines for Americans advises people to “Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.”

2. Eat More Fruits and Vegetables

Replacing sodium-rich foods with fresh fruits and vegetables isn’t the only way you can use them to reduce your risk of hypertension. In fact, eating a healthy diet that is high in fruits and vegetables and low in sodium, saturated fats, trans fat, and cholesterol can help reduce the risk of high blood pressure.

Fruits and vegetables are loaded with healthful nutrients that reduce the risk of chronic disease, help with weight control, and even manage blood sugar.  In addition, fruit and vegetable consumption, including potassium, and vitamin C, is associated with a significantly lower risk of hypertension. Making these simple changes to your diet can make a huge difference in your blood pressure!

3.  Keep Active

Physical activity can help you maintain a healthy weight and lower your blood pressure. For adults, it is recommended to engage in 2 hours and 30 minutes of moderate-intensity exercise, like brisk walking or bicycling, every week. Children and adolescents should get 1 hour of physical activity every day.

Being physically active can help you reduce your risk of hypertension in two ways — by directly helping lower your blood pressure, and by helping you manage your weight, which is another high blood pressure risk factor. According to the National Heart, Lung, and Blood Institute, “being active and maintaining a healthy weight also can help you prevent high blood pressure.”

 

As you can see, during National High Blood Pressure Education Month the goal is to educate ourselves, as well as talk about the dangers of high blood pressure.  By posting about this month’s public health and awareness campaign, you can help in reaching its goals.

The National Heart, Lung, and Blood Institute (NHLBI) is challenging Americans to participate in a national pledge to #MoveWithHeart to help reduce their risk of high blood pressure (hypertension). NHLBI is asking you to pledge by posting a photo or uploading a video of yourself doing being physically active and using the hashtag #MoveWithHeart!

 

NJ Diet is a proven weight loss program that can be a big step in a patient’s road to a healthy life. NJ Diet utilizes DNA testing to determine your ideal diet and workout plan. Using blood work, hair and saliva sample, patients typically lose 20-50 pounds in only 40 days.

When you decide to change your life by attending the Initial Evaluation and Consultation at NJ Diet, we will explain how our unique individualized system works to reduce hunger and feel healthier. We will explain how many metabolic factors are assessed to genetically make sure you not only lose the weight, but ensures you keep it off and stay healthy for a lifetime. 

Attending the Initial Evaluation and Consultation is normally $99, but by registering on our website it will only cost $27!

We welcome the opportunity for you to have a consultation with us, so register online now!

We welcome the opportunity to meet with you at NJ Diet. Our program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness — where the side effect is weight loss, but the end result is better overall health and well being!

Feeling Tired All The Time? How Diet Can Affect Sleep

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If it seems impossible to wake up feeling refreshed or energized throughout your day, your diet could be the culprit!

Feeling tired excessively could be because you are—or aren’t—doing some very common things when it comes to the way you eat and how active you are throughout the day.  Your diet affects more than the numbers on the scale; in fact, what and when you eat can greatly affect your sleep.

In this blog, NJ Diet provides tips on how to incorporate lifestyle changes for a better night’s sleep.  Additionally, we share the foods that will keep you well rested –and the things you should definitely avoid when it comes to getting a good night’s sleep!

Better Sleep Habits

Eating just before going to bed could leave you tossing and turning all night as your digestive system processes your food. It’s best to avoid eating heavy meals at night, and if you’re going to have a big meal, have it in the middle of the day.  This way you’re less likely to store the extra calories as fat because your body will have time to burn them off.

Heartburn is a frequent complaint when it comes time to hit the sack, and the reason being is that heartburn gets worse as you lie flat because there is no gravity to keep your stomach acid down. In some cases, stomach acid can splash up to the larynx and cause a spasm in your airway, so diet,  lifestyle modification can help combat your symptoms and give you a better, more restful sleep.

Similarly, it’s a idea to stop eating a few hours before bedtime. For example, if you’re going to eat dinner at 6 p.m., let that be it for the night.  Additionally, eat enough so you’re satiated, but not too full – which could negatively impact sleep. Going to bed hungry can also disrupt your sleep, however, so ideally, you should eat enough at dinner to keep you satiated until bedtime. If you need to sip on something before bed, try something calorie — and caffeine-free — like herbal tea, or warm skim milk.

How A Healthy Diet Can Improve Sleep

A healthy meal plan and good sleep go hand-in-hand. One of the best things you can do to get better sleep is to maintain a healthy weight and eat a nutritious diet, and studies have shown that being significantly overweight impacts your overall sleep, leading to snoring and sleep apnea.

Eating an overall healthy and nutrient-rich diet affects our brain health and activity — and in turn, our sleep. Eating healthy and allowing the body to absorb proper nutrients provides the brain with the chemical environment that it needs, and the nutrients we get from food serve as the building blocks for other minerals and proteins that are needed to create the amino acids that are involved in sleep.

For your best night’s sleep, strive to eat a balanced diet that emphasizes fresh fruits, vegetables, whole grains, and low-fat proteins that are rich in B vitamins, like fish, poultry, meat, eggs, and dairy. B vitamins may help to regulate melatonin, a hormone that regulates your sleep cycles.

The Best Foods For Sleep

There are four main vitamins and minerals that can be found in food that aid in promoting sleep: tryptophan, magnesium, calcium, and B6. Some of these substances help the body produce melatonin, the hormone that is responsible for regulating your circadian rhythm (sleep/wake patterns). When you’re close to bedtime, melatonin production naturally increases to help you sleep.

Some foods are naturally packed with these essential vitamins and minerals, and can aid in providing you with good, quality sleep. Most of these are available as over-the-counter supplements, but it’s always recommended to get these vitamins and minerals from the foods you eat.

Tryptophan

Here are some some of the best foods loaded with tryptophan:

  • Dairy products (milk, low-fat yogurt, cheese)
  • Poultry (turkey, chicken)
  • Seafood (shrimp, salmon, halibut, tuna, sardines, cod)
  • Nuts and seeds (flax, sesame, pumpkin, sunflower, cashews, peanuts, almonds, walnuts)
  • Legumes (kidney beans, lima beans, black beans split peas, chickpeas)
  • Fruits (apples, bananas, peaches, avocado)
  • Vegetables (spinach, broccoli, turnip greens, asparagus, onions, seaweed)
  • Grains (wheat, rice, barley, corn, oats)

Magnesium

Excellent sources of magnesium are:

  • Dark leafy greens (baby spinach, kale, collard greens)
  • Nuts and seeds (almonds, sunflower seeds, brazil nuts, cashews, pine nuts, flaxseed, pecans)
  • Wheat germ
  • Fish (salmon, halibut, tuna, mackerel)
  • Soybeans
  • Banana
  • Avocados
  • Low-fat yogurt

Calcium

Dairy products that contain both tryptophan and calcium are among the best sleep inducers. Sources of calcium include:

  • Dark leafy greens
  • Low-fat milk
  • Cheeses
  • Yogurt
  • Sardines
  • Fortified cereals
  • Soybeans
  • Fortified orange juice
  • Enriched breads and grains
  • Green snap peas
  • Okra
  • Broccoli

Vitamin B6

A deficiency in B6 is also linked to symptoms of depression and mood disorders which can lead to insomnia. Highest sources of B6 are:

  • Sunflower seeds
  • Pistachio nuts
  • Flaxseed
  • Fish (tuna, salmon, halibut)
  • Meat (chicken, tuna, lean pork, lean beef,)
  • Dried Prunes
  • Bananas
  • Avocado
  • Spinach

Melatonin

Some excellent sources of naturally occurring melatonin in foods:

  • Fruits and vegetables (tart cherries, corn, asparagus, tomatoes, pomegranate, olives, grapes, broccoli, cucumber)
  • Grains (rice, barley, rolled oats)
  • Nuts and Seeds (walnuts, peanuts, sunflower seeds, mustard seeds, flaxseed)
  • Drinks that are great for sleep

Drinks

Many drinks contain essential vitamins and minerals that help aid with sleep. A few of the best ones to try are:

  • Warm milk
  • Almond milk
  • Valerian tea
  • Chamomile tea
  • Tart cherry juice
  • Passion fruit tea
  • Peppermint tea

Foods And Drinks That Can Disrupt Sleep

Just as there are foods and drinks that help promote sleep, there are also foods to avoid that can rob you of sleep. Many of the foods to avoid on this list are healthy for you to eat, but just not recommended to eat before bed because they can interfere with sleep. Some of them are:

  1. Alcohol:  Contrary to popular belief alcohol does not help promote sleep. While it can make you drowsy and more likely to fall asleep faster, it often disrupts sleep and can deter you from entering the deeper, much needed phases of the sleep cycles.
  2. Caffeine: It’s not recommended to drink caffeinated beverages such as coffee or soda after lunch (and especially near bedtime), as it can interfere with sleep by keeping your mind overactive. Foods with dark chocolate are also high in caffeine and should be avoided late in the day.
  3. High-Fat Foods: Fat triggers the digestive processes and causes a build up of stomach acids, which while lying down can creep into the esophagus causing discomfort. A high fat diet also messes with the production of orexin, one of the neurotransmitters that helps regulate your sleep/wake cycle along with melatonin.
  4. Spicy Meals And Condiments. While spicy foods are often delicious and even have many noted health benefits, eating spicy foods too close to bedtime can be a very bad idea. Spicy foods are notorious for causing heartburn, indigestion, and acid reflux. Heartburn can be made worse while lying down as it allows the acids to creep up into the esophagus and burn the sensitive lining.
  5. Protein Rich Foods: These foods can also disrupt sleep when eaten too close to bedtime, as protein is difficult for the digestive system to break down. Eating protein rich meals near bedtime causes the body to spend more time working on digestion rather than focusing on sleeping.
  6. Foods Containing Water: Fruits such as watermelon and celery are natural diuretics which help push water through your system. Eating these types of foods and drinking anything too close to bedtime can cause you to lose sleep from middle of the night bathroom trips.

If you’re following these eating tips and other sleep hygiene practices, but still find yourself having trouble sleeping at night, there’s a chance that you could be suffering from a sleep disorder. If you’re regularly having sleep troubles you might want to consult with your primary care physician or contact a sleep center to get to the root of the problem.

If you are ready to lose weight and get healthier, NJ Diet is here to help!  Every factor regulating metabolism, appetite, fat storage & fat burning is carefully energetically tested for success. Using DNA Testing over 40 different factors are assessed genetically. We help you not only keep the fat off, but to stay healthy

Our program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness — where the side effect is weight loss, but the end result is better overall health and well being! 

When you come in for your initial evaluation and consultation at NJ Diet, we will explain how many metabolic factors are assessed to genetically make sure you not only lose the weight, but ensures you keep it off and stay healthy for a lifetime. 

Attending the Initial Evaluation and Consultation is normally $99, but by registering on our website it will only cost $27!

We welcome the opportunity for you to have a consultation with us, so register online now!