Breathe Deep, Be Present and Get Healthy in a "Doable" Way

It is so easy to get overwhelmed with every diet out there, right? Just like your friend who lost a ton of weight on Jenny Craig or your neighbor who swears by her newly acquired deep-breathing exercises, right? Instead of claiming those activities as your own, engage in simple, doable actions that will get results!

Start out with a few unmistakably great habits to get into that will set you on a good path to wellness. At least see how well you feel after a week of doing the following things mentioned below. Who knows -- one week of eating well can turn into two, three and more weeks of eating well.

(1) DO Drink Water. Yes, water is overlooked by many simply because we may forget to drink water or we may not believe that it will make a big difference in our health. But, no mistaking it, water is essential for good cell health, it helps to balance our body fluids, it energizes us and keeps us full longer.

(2) DON'T Go on a Juice Cleanse. I've never gotten this one. Is a juice cleanse realistic? Is that how you will continue eating from here on out? At least check with your doctor before you do something like this. We are meant to eat real whole foods, portion-controlled and just eating reasonably.

(3) DON'T Start Banning Foods. Why not cut back on sugar and gluten rather than eliminating it forever? What happens if you eliminate these foods all together -- will you replace those foods with something else that may not be that good for you? Food for thought.

(4) DO eat plenty of fiber. No doubt, fiber is important for our bodies. Not only does fiber make you feel fuller longer, but it also reduces heart disease risk, it slows sugar absorption, improves digestive health and it keeps us at our optimal weight. As Michael Pollan so eloquently stated: "Eat food. Not too much. Mostly plants." Pretty sound advice.

(5) DON'T rely on powders and pills. Again, how realistic is it to live on powders and pills? When you are replacing a Real Food like Broccoli or an Apple with a powder or pill, it just doesn't add up and important vitamins and minerals are missed for essential body function.

(6) DO be mindful of portion sizes. This is a big one for sure! If we somehow can give ourselves time to enjoy the foods that we are eating -- and waiting a bit to digest -- we can eliminate overeating and feeling 'icky'!

(7) DON'T focus exclusively on calories. How about instead of eliminating avocados -- typically high in good fats -- eliminate another lower calorie food that may be full of sugars or preservatives.

(8) DO Think Positive. There is no doubt that this is good for just about anything. Thinking positively sets you up for success and the hope of better 'eating' days ahead.

(9) DON'T Expect Miracles. Instead of being so driven to lose the last 5 to 10 pounds in a week or even a month -- be realistic about it. The healthiest way to lose weight is recommended at 1-2 pounds a week. The best thing that could happen is setting yourself up for building on a good habit that can last a lifetime, not just for a week or a month. Losing weight is not easy, but keeping it off is something to shoot for one day at a time....

Want a healthy heart and good vision? How about the following 15-lutein rich foods?

Lutein, a yellow to orange pigment related to vitamin A, is extremely important for not only maintaining vision, but keeping a healthy heart as well. Perhaps you may easily take your eyesight and beating heart for granted, especially if you currently have good vision and a strong, beating heart. But, what if you don't? What if you wish you could improve your eyesight and even your improve your blood pressure? The following 15 foods can help give your eyes and heart a healthy boost for sure....

1) Kale: This veggie has a ton of nutrients besides lutein. It has a good amount of vitamin C, calcium, beta carotene, vitamin A, vitamin K and even fiber. Super low in calories too.

2) Winter Squash: When was the last time you roasted a squash in the oven? It is so good and full of great vitamins and minerals...yes, including Lutein and vitamin A too.

3) Collards: These leafy greens are not surprisingly chock full of vitamins and minerals, fiber and so much more! For those of us attempting to lower our LDL (lousy) cholesterol, this is a great addition to the diet. Additionally, these greens are related to kale and cabbage and are quite delicious in a salad, as a side dish or as an added bonus, a smoothie too.

4) Yellow Sweet Corn: What could be a better accompaniment to a summer B-B-Q than corn? Whether it is steamed or grilled, it is delicious and high in lutein, potassium and B vitamins. Even as a snack, popcorn is a great addition too -- although being sure to skip out on the extra butter and salt!

5) Spinach: This leafy green is rich in lutein, calcium, potassium, vitamins A, C and K and is extremely high on the ORAC scale. This scale which was developed by the National Institute on Aging (NIA) and a part of the National Institutes of Health -- provides a score that is associated with minimizing oxidative damage to our cells. This reduction in damage in turn, slows the aging process. 

(6) Swiss chard: This low-calorie, highly-rich-in-vitamins and minerals leafy green is a great healthy addition to a weeknight dinner by simply sauteeing it in a bit of extra virgin olive oil and a splash of balsamic vinegar. If you are feeling you want to add a little more, a finely chopped bacon strip or carmelized onions adds depth to the dish.

(7) Green peas: Green peas are high in lutein, magnesium, iron, zinc, B-vitamins, vitamin A and potassium. Another simple and delicious side dish to a weeknight meal.

(8) Arugula (rocket) has a good amount of lutein in it as well as a load of vitamins and minerals. It is wonderful in salads, a brief wilting with olive oil and garlic or even on top of a small and filling quesadilla.

(9) Brussels sprouts: While these may or may not be a favorite for some, it is a great weight loss food and they are easy to prepare. Even branching out a bit and roasting them with a little chile oil or simple olive oil and vinegar are good!

(10) Broccoli rabe, also high in lutein and vitamins and minerals and fiber, is delicious oven-roasted with a bit of parmesan cheese or chile flakes for a twist. 

(11) Pumpkin: Pumpkin has a large amount of lutein in it as well as fiber and potassium. Again, another good addition to change up the dinner menu and add some zest!

(12) Egg yolks: While clearly not plant-based, this animal-based food has lutein and protein and when eaten in moderation, can be a nice addition to an already healthy diet. 

(13) Sweet Potatoes: Sweet potatoes are well-liked by many, especially with a small amount of a healthy fat like olive oil, salt and pepper. Once again, this food is rich in lutein, vitamin A, potassium, fiber and more.

(14) Carrots are delicious raw or cooked. They are full of lutein, multiple vitamins and minerals and low in calories too.

(15) Asparagus: Last but not least, Asparagus has a good amount of lutein and other nutrients to make it delicious and nutritious.