1) DIET MATTERS - Focus on EATING FOR COLOR!

When it comes to good nutrition -- it’s that simple. The most significant phytonutrients are

found in deep and brightly colored fruits and vegetables. Try to take in the full color spectrum

daily – fill your plate ¾ full of veggies -- purples, reds, deep greens, oranges, vibrant yellows – they

all pack a punch for great nutrition. Variety is essential; enjoy them all and make it a habit to try

new veggies.
Soups – especially those with the veggies cooked in the broth – are a powerhouse of great
nutrition and are proven to reduce the daily overall consumption of calories – something
important for many of us.
WHAT NUTRIENTS SHOULD WE FOCUS ON IN PARTICULAR IF WE WANT TO
SUPERCHARGE OUR IMMUNE SYSTEMS? Vitamin C; Vitamin D; Vitamin E; Zinc;
Carotenoids and, of course, Omega-3 Fatty Acids. But if we eat for color and include some
oily fish (tuna, mackerel, salmon, sardines, herring and trout) then we are sure to get all of
the above.

2) OUR WEIGHT MATTERS

While it may be in vogue to promote acceptance of every body shape and weight – the fact remains

that those who carry extra weight are MUCH
more susceptible to diabetes, heart disease and a multitude of other health-related problems
– and ALL of these lead to higher risk factors when talking COVID or anything else that
compromises the integrity of our immune systems. If you didn’t get serious about cutting
back and shedding extra pounds before, now is the time to start. Make a sensible approach to
weight control a priority.

3) EXERCISE MATTERS – IT BUILDS STRENGTH & ENDURANCE 

Our bodies are designed to move, and our muscles exist to be used. Perhaps you can’t run,

walk, use the elliptical or treadmill as much as you know you should – but at the very least – you can

stop sitting so much. If you’re only able to walk for two minutes – THEN DO IT – because if
you do, then there’s a very good chance that tomorrow you’ll be able to walk for four
minutes. When it comes to exercise, it’s all about starting where you are and building up by
small increments.

4) GOOD POSTURE MATTERS

Standing straight and sitting up requires maximum use of
muscles. It strengthens the body and burns more calories. The first step is awareness!
Think about your posture as you sit, stand, or lie down. If sitting, sit up straight, tighten the
abdominals and keep both feet on the floor or a footrest. Never cross your legs – that
damages the veins leading to varicose. While standing, slightly bend the knees and pull
your shoulders back. Slouching and bowing of the spine is never good. And when lying
down – DO NOT SLEEP ON YOUR STOMACH. That destroys posture and interferes
with nerve flow – so essential to optimal health.

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5) SOUND SLEEP MATTERS - GET ENOUGH REST

In our crazy, upside down world things keep changing faster than any of us can possibly

keep up. But it’s not natural to push…push…push and never take a break. Did you know the

body’s primary time for healing is when we sleep? Ignoring the importance of “down time” deprives

us of desperately needed time to heal and recharge. Turn off the late-night television and get the
sleep you need.

6) CLEANLINESS MATTERS

 WASH YOUR HANDS and keep your body clean. But don’t
go crazy overboard with sanitizers though. Trying to completely avoid all ‘germs’ can be
equally dangerous as taking unnecessary risks.

7) YOUR FLUID INTAKE MATTERS

DRINK ENOUGH – but STOP the excessive alcohol and extra calories in drinks loaded with sugar.

Soda adds empty calories and robs you of health benefits. Switch to water and unsweetened tea;

there’s a whole world of beneficial nutrients packed in tea – herbal, green, black and white. They’re

all superior to any kind of soda – both diet and regular. They all interfere with our potential to take

in optimal nutrition. In a nutshell – here’s how it works: Depending on our activity level -- each of us
can only burn so many calories per day… and those calories not burned end up as extra
pounds. For example – let’s say you drink only one 12 ounce soda per day. For most soda
brands that equals 180 calories. That one soda, taken daily, without any other changes in
diet can RESULT IN NEARLY A 20 POUND WEIGHT GAIN every year. That doesn’t
always happen because, often, the soda then replaces other food. That too is BAD because
then we end up eating less of the good stuff. It’s a lose, lose situation no matter how you
look at it.

8) YOUR GUT HEALTH MATTERS

If you don’t know the benefits of probiotics and prebiotics by now – take the time to learn – and

take them seriously – without question they determine the body’s first line of defense when fighting

off those disease-causing pathogens which enter by the oral route.

9) Focus on an ANTI-INFLAMMATORY DIET 

That’s nearly the same as the popular Mediterranean diet. Lots of veggies, nuts, fish, Olive Oil,

mushrooms [think adaptogens]. Concentrate on whole grains and rely more on beans, peas, and

other legumes for protein
instead of the huge portions of fatty steak and burgers. Beneficial supplements include
Turmeric and Boswellia.

10) TAKE A WELLNESS VACATION  

Take time to focus on health and rejuvenation. Book a vacation to a desirable place which

offers the opportunity to connect with nature. Take time to pray, meditate and reflect. Don’t

just lie on a beach – walk, hike, do whatever – but definitely move your body. Eat a healthy

diet – make good food choices part of the experience. Need help planning a life-changing and

restful vacation? We’d be glad to help.

Many of our favorite suppliers focus on wellness travel and have great itineraries just
waiting to be booked. Travel will resume and ‘anticipating’ the next adventure is half the
fun. Email us for a personalized or customized group or individual consult. There’s a whole world

of healthy options just waiting for you.

PRESENTED BY GIFTS FROM ABOVE TRAVEL
Roberta Klein, CTA, ECC, RD, MS, LDN, DC
(certified travel advisor, elite cruise counselor, registered dietitian, licensed nutritionist & licensed chiropractor)
Dallas, Pa