Habits of Health

How To Stick To Your Exercise Routine

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Most people understand that it’s important to make exercise part of your everyday life, but it’s sticking to that 30 minutes of healthy motion every day that can be a challenge.

The good news is that there are steps you can take from helpguide.org to make exercise less of a burden, more enjoyable, and part of your everyday routine.

  • Take it easy, and build up to your main goal. Wayne Andersen advises 30 minutes of healthy motion is important when making strides toward lifelong transformation, one healthy habit at a time™. However, sometimes you need to start with baby steps, like walking, and use that momentum to begin working out every day. Start small and gain the confidence needed to take on loftier goals, like exercising every day.
  • Make exercise part of your routine. Find daily cues to make exercise a natural instinct. You see your walking shoes inside the front door, and you’re off for a walk around the neighborhood. It’s lunch time so you take a jog before eating your next Fueling. Cues like these will make it easy to make exercise part of your daily routine.
  • Pat yourself on the back. Make sure to reward yourself on a daily basis, but make sure you exercise first. This could be as simple as having a massage at the gym after a tough workout. Rewarding yourself will lead to a more consistent pattern of daily exercise.
  • Choose a method of exercise you enjoy. If you love to dance, try a Ballroom dance class. If you love to speed walk, find a scenic path at the local park. The point is to do something you enjoy! This will make daily exercise less of a chore.

Your OPTAVIA Community is always here to support you. Join me Wednesday evening for our Habits of Health zoom call.

Keep Your Blood Sugar In Check

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Balanced blood sugar helps us to regulate overall energy levels, keep total weight in check, and prevent cravings that can lead to overeating. It is something we should all pay attention to on a daily basis as we strive for lifelong transformation, one healthy habit at a time™.

Outlined below are some daily habits and healthy regimens from eatingwell.com that may help regulate your blood sugar.

  • Eat six times daily. According to Harvard Health, this is critical when it comes to balancing blood sugar. Meals that are more frequent (every 2-4 hours) can help you with taking the weight off, controlling hunger, reducing blood insulin and lowering cholesterol.
  • Balanced meals are important. On a daily basis, it's important to eat meals and snacks that contain select vegetables and the right amount of protein, as this provides good nutrition that will help you feel full while keeping blood sugar levels within normal ranges.
  • Keep moving. Exercise and movement also help to normalize blood sugar and promote weight maintenance. Try to work in 30 minutes of light to moderate exercise, such as walking, yoga, or Pilates per day. You'll see, and feel the difference.
  • Sleep is critical. Individuals with poor sleep habits may suffer from more erratic blood sugar levels. Aim for the recommended 7-8 hours of sleep per night to benefit your overall health and to keep your body fresh.

Click the link below to join this week’s Habits of Health Webinar, Balancing Blood Sugar, on Wednesday, March 7th at 8:30 p.m. ET, hosted by Jan Paxman, Certified OPTAVIA Coach, and Jennifer Christman, Registered Dietitian Nutritionist and Clinical Nutrition Director.

There Is Nothing Sweet About Diabetes . . .

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by Dr. Wayne Scott Andersen

One-hundred million. That’s a massive number, representing almost one-third of the American population, and it illustrates just how serious of a problem diabetes has become in the U.S.

Even worse, this trajectory is accelerating! Between 2010 and 2012, 3 million additional Americans developed diabetes, according to the Centers for Disease Control and Prevention.

This worrisome rise in diabetes—which can cause serious health complications including heart disease, stroke, kidney failure, blindness, amputation of toes, feet, or legs, and premature death—will overwhelm our medical delivery system in the near future.

Click here for the full article