Five Tips to Stay Healthy

Staying in shape or getting in shape isn't easy! It takes lots of hard work, dedication to exercise and diet and consistency. Never give up on those things- they are the foundation upon which your health is built. Here are five tips we can all consider to get and stay healthy.

1. Lift weights: I fell in love with weight training almost immediately. Lifting weights increases one's lean muscle mass. It also cuts and carves your body and gives you that vivacious look! Creating more lean muscle mass means you will boost your metabolism and burn more calories, even at rest. You don't have to lift heavy. Lifting less weight with more repetitions will get the job done.

2. Exercise daily. Get your cardio in!Resistance training and cardio go hand in hand. I usually do my weight training in the morning/early afternoon for about an hour or more. Then, in the evenings, I do my cardio outdoors. I will run stairs at the park or a local stadium, go cycling or running. This way, I'm working out twice a day- for more calories burned. Try not to skip a day of exercise, even if you can only do 15 minutes. You can do things like jumping rope, jumping jacks, jump squats, running in place, sit ups, light weights at home, aerobics- the list is endless! Even gardening and house cleaning are great calorie burners! Get moving!

3. Go Skinless: Eat healthier by eating skinless meats. Always remove the skin from meats before cooking to decrease calories and fat. Or better yet, opt for lean meats such as fish, white turkey and grilled chicken breasts. Use a tad bit of extra virgin olive oil (healthy Omega -3 fatty acids) to grill your meats when necessary. Or, use olive oil spray for even less calories. Kick up the taste of your lean meats by adding natural spices like thyme, oregano or chilli powder.

4. Just a bit of salt: African- American men have some of the highest blood pressure rates in the worlds. Though some os this is explained by uncontrollable genetics, bahavioral decisions also play a role, especially when it comes to the dinner table. Too much salt really does contribute to high blood pressure rates!!! Limit yourself to a pinch of salt or less. Taste your food before salting it...lots of times it doesn't even need salt! Our bodies become accustomed to what we feed it. It will take time to adjust to the taste of less salt on our foods. Give yourself time to readjust- and USE LESS SALT!!

5. Tip for men-Load up on Tomato Products: Tomatoes contain lycopene, which is believed to reduce one's risk for prostate cancer. Choose fresh, organic tomatoes when available. Tomato based sauces are always healthier than cream based sauces!! Try to make your own fresh, spaghetti sauce tonight! Add some whole wheat pasta, oregano and thyme and you've got a healthy quick meal!