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New Dietary Guidelines for Americans

 

 

 

The foods and beverages you consume have a significant impact on your health. Diet-related chronic diseases—such as cardiovascular disease, Type 2 diabetes, obesity and some types of cancer—are prevalent among Americans and pose a major public health problem. In fact, 60% of adults have one or more diet-related chronic diseases.

Every five years, the U.S. Department of Health and Human Services and the U.S. Department of Agriculture publish nutrition advice. The newest version of the Dietary Guidelines for Americans (2020-2025) offers science-based nutrition advice to develop healthy eating habits and reduce chronic disease risk. For the first time, this edition provides recommendations by life stage, from birth through older adulthood.

2020-2025 Dietary Guidelines

The latest guidance provides four overarching guidelines that encourage healthy eating patterns while recognizing that individuals will need to make shifts in their food and beverage choices to achieve a healthy pattern.

Make every bite count and consider the following four overarching guidelines:

1. Follow a healthy dietary pattern at every life stage. Dietary needs and recommendations vary based on your age, sex and stage of life. Review the guidelines to ensure that you and your loved ones—whether they’re infants, teens, adults or older adults—are following a healthy diet.
2. Customize your foods and beverages to reflect personal preferences, cultural traditions and budgets. A healthy dietary pattern can benefit all people regardless of age, race, ethnicity or current health status.
3. Focus on meeting food group needs with nutrient-dense foods and beverages while staying within calorie limits. Keep in mind that 85% of your daily calories should meet food group recommendations for vegetables, fruits, grains, dairy and protein. Nutrient-dense foods are rich in vitamins and minerals, without too much-added sugars, saturated fats and sodium.
4. Limit foods and beverages high in added sugars, saturated fats and sodium. Be mindful of the nutritional facts of the foods and beverages you consume—including alcohol. For example, men should limit alcohol to two drinks a day and women should consume no more than one drink per day.
Everyone can benefit from a healthy eating pattern, so start simple with modest changes each day.

 

For healthy recipes or to learn more about the current guidelines, visit MyPlate.gov.

Free workouts at home

Free Ways to Workout this Year

Free workouts at home

Although we are still in the midst of a global pandemic, and many are working from home or quarantines are keeping you away from the gym, there are several ways you can get that daily workout in for FREE.

Working out is not only good for the body; it is excellent for the mind. We must do our best to keep our spirits up and our bodies healthy during these trying times.

Here are a few ideas:

Walking/Running-it may seem obvious, but walking and/or running just 30 minutes a day can lower your risk for heart disease, burn calories, and elevate your mood. Additional good news, you don’t need any special gear or equipment to do it. A good pair of comfortable shoes will do the trick for walkers and a decent pair of running shoes for runners. Getting outside is literally a breath of fresh air, which we all need, especially mask-free if possible.

Meditation-with so many apps and even podcasts available on meditation, even the novice can practice this mindful technique. In just 10 minutes, you can clear your mind, soothe the soul, and reduce stress. There are also many videos on YouTube for free that you can access on your devices.

YouTube fitness classes– YouTube has an array of videos offering free workouts. From kickboxing to HIIT training and yoga, there really is something for everyone. Subscribe to your favorites and get a new workout each day.

 

New year, new goals? There has never been a better time to get moving within your own space or in the great outdoors while social distancing.

Yoga can Benefit both your Mental and Physical Health

 

The practice of yoga has been around for centuries. Originating in India, yoga was introduced to America in the late 1800’s. Since then, yoga has grown in popularity, and people who practice yoga are now in the millions, in fact, yoga can now be found in schools, hospitals, senior centers, prisons and office spaces.

The health benefits of practicing yoga are abundant, both mentally and physically. Yoga helps to build strength and increase flexibility, while also training your mind to improve concentration, reduce stress and find a balance in your emotional state.

Yoga class teaches you to move your body, train your mind to help reduce anxiety and focus on being kinder to oneself. It is a philosophy that helps you connect to your inner self by nourishing the part of us that makes us compassionate and kind.

Yoga is a peaceful practice, centered around a mindfulness that directs us to a higher level of consciousness, where in the moment, we take a mental time out and focus on the movement and the connections.

Basic yoga poses to try;

Forward Fold– Keeping your knees straight, slowly bend forward as far as you can comfortably go, place your hands on the ground in front of you or on the back of your calves.

Plank– Place your hands on the ground, arms straight over your wrists and walk back until your feet are directly behind you, creating a straight line from your shoulders to your heels.

Down Dog– From the plank position, shift your weight onto your heals and life your hips upward, leaving your heels as close to the ground as possible.

Tree– Stand with your hips shoulder-width apart, open your toes to distribute weight evenly on the right food. Set your left foot on the inside of your right thigh. Bring hand together with open palms, and lift overhead. TIP: Focus on an object at eye level to assist with balance.

Corpse pose– Working your way on to your back, lay flat with your arms to your side. Close your eyes and focus on your breathing.

Namaste

 

 

Spring cleaning beyond the home | Ark Insurance Solutions

Spring Cleaning Beyond the Home

Spring cleaning beyond the home | Ark Insurance Solutions

 

Spring is a time of renewal. Trees are budding, flowers are blooming and we tend to clean house with windows open, dusting off winter. One area of house cleaning you may not think to dive into is your beauty products. Keeping your products clean, and getting rid of old products, is important not only for hygienic purposes, but they can be breeding grounds for bacteria and fungi, especially makeup brushes.

Don’t share makeup.

Everyone has different body chemistry and sharing products you use can cause the spread of viruses and inflammation. For example, using someone’s lipstick can pass along the cold sore virus or using someone’s mascara can spread pink eye or other eye infections.

Clean those makeup brushes.

No need to buy a special cleaner for this, using a mild soap or shampoo is sufficient. Put a small amount in your hand and swirl the brush around, rinse well, and dry upright or flat. This is also a good time to wash out that cosmetic bag and those tweezers.

Purge products every six months if they are a liquid or a cream.

This includes liquid eyeliner and mascara, they can collect bacteria that causes eye infections. Powders tend to last a bit longer, so your sparkle powder eyeshadow has a few more months in them.Store beauty products in a cool, dry space. Humidity and heat can accelerate the growth of fungi and bacteria.

One final tip, when in doubt, throw it out. Holding on to something that may be contaminated is not worth the risk of illness or infections.