 Dr. Wendy Bazilian (wendybazilian.com),
a doctor of public health, registered dietitian and author of "The
SuperFoodsRx Diet: Lose Weight with the Power of SuperNutrients,"
knows the importance of optimizing health for baby boomers. Simple
healthy activities, when done on a daily basis, can have a huge
cumulative effect on health and wellness. Here are four big-impact
health activities from Dr. Bazilian that you can do in 15 minutes or
less:
1. Be flexible with gentle stretches
Stretching might seem like a basic
physical activity, but its positive effects can be substantial.
Especially for boomers, stretching for five to 15 minutes each day
can help keep muscles and joints flexible, and help increase overall
body health. Plus as you age, stretching can help maintain your
mobility levels and decrease the risks of falls. Try gentle
stretches to get your blood flowing in the morning or before you
take a walk. Want to try something different? Yoga blends stretching
and strength for a wonderful workout for people of all ages.
Time requirement: 15 minutes or less
2. Get an oil change -- in your kitchen
The right kind of oils can benefit
your health and wellness, and the wrong ones can put you at risk for
high cholesterol, heart disease and even cancer. Cooking healthy
means stocking your pantry with the right kinds of oils so you can
enjoy the foods you love the right way. Two to keep on hand are
extra virgin olive oil and organic grapeseed oil. Olive oil contains
monounsaturated fats which can help boost healthy HDL cholesterol
while at the same time help to reduce unhealthy LDL cholesterol
levels. Lower cooking temperatures or cool/room temperature usage is
best. Organic grapeseed oil has a more neutral flavor and a high
smoke point, allowing for higher temperature cooking while using a
lighter hand in measures with this healthier cooking oil.
Time requirement: five minutes or less
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 3. Consider taking an omega-3 fish oil supplement
Recently, there's been a lot of talk
about omega-3 essential fatty acids and their ability to prevent
common disease as well as benefit brain and overall health. Because
you can only get these essential fats through what you eat,
Americans often don't get as much as they need. Include food sources
like wild salmon and sardines, as well as plant sources like walnuts
and flaxseeds. Luckily, you can fill a nutritional gap by
incorporating a high-quality fish oil supplement into your daily
routine. A high-quality supplement can mean more benefit to your
health; Ultimate Omega-D3 from Nordic Naturals is a good example and
great option.
Time requirement: two minutes or less
4. Eat more fresh fruits and veggies each day
Few foods can provide the high
levels of nutrients your body needs than fresh produce, yet more
than 80 percent of us are not getting enough. It's important to aim
to make half your plate fruits and vegetables at meals every day.
And try to incorporate fresh fruits and veggies daily, and don't
forget about frozen and dried options without added sugars or
preservatives. They're super nutrient-rich, too. The tasty options
are endless -- from berries, apples, bananas, and cherries to
broccoli, tomatoes, carrots, cabbage, and kale. Be adventurous and
try a new recipe that features a veggie you've never had before. Or,
taste local flavors by visiting your neighborhood farmers market.
Whether for a snack or with a meal, fresh produce is great for any
baby boomer's diet.
Time requirement: five minutes or less
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