Realistic, Livable Tips For A Healthy Lifestyle


According to the Centers for Disease Control (CDC), in the past 20 years, the diets of most Americans have changed to consuming too many calories and too few nutrients. This type of diet leads to weight gain — 60 percent of Americans are overweight or obese — and 9 out of 10 Americans fall short of many essential nutrients in their diets. With on-the-go lifestyles, many people find it difficult to eat right, exercise regularly and keep their diet in check.

Dr. Melina Jampolis, author of “The Calendar Diet: A Month by Month Guide to Losing Weight While Living Your Life,” knows that even small, consistent steps can lead to big changes over time.

“Eating a well balanced diet, keeping to a fitness routine and maintaining one’s weight are all tactics to support a healthy lifestyle.”

The “Calendar Diet” shows you how to maintain a healthy lifestyle month-by-month, allowing you to cut calories without depriving yourself.

Dr. Jampolis shares the following recommendations:

Eat wholesome foods

“A menu filled with seasonal fruits and vegetables will give you a big nutritional boost,” she suggests.

Opt for lean protein in your diet as well, which helps control hunger, stabilize blood sugar levels, support your metabolism, as well as build and protect muscle.

Add moderate amounts of “good” fats — found in nuts, seeds, avocados and olive oil.

Supplement your diet

“When you reduce calories, you reduce nutrient intake. I recommend dietary supplements to my patients who are restricting calories and who want to achieve optimal health,” says Dr. Jampolis.

“Dr. Jampolis also recommends looking for products carrying the United States Pharmacopeia (USP) Verified Dietary Supplement mark, as a way to ensure the product has met stringent quality criteria for purity and potency.

Dr. Jampolis recommends taking a vitamin D supplement as this key nutrient plays a supporting role in bone, heart and immune health.

She recommends adults take 1000 to 2000 International Units (IU) of Vitamin D3 daily to fulfill their vitamin D requirement.

Up your activity

Always speak with your doctor before beginning a new workout regimen. Make sure you get the recommended amount of activity into your week. “The key is to gradually increase your activity levels,” says Dr. Jampolis.

“By switching up your routine every month, you can continually challenge yourself, improve fitness levels and work major muscle groups in different ways to prevent plateaus.”

For more information about vitamin D supplements, visit, and to order “The Calendar Diet,” visit

From Family Features Source: Nature Made


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