efit Tip Archive

JANUARY 2010-16 Healthy Tips for Feeling Better in 2010

1) Don't skip meals. Your first meal of the day should include protein and fiber which slows the passage of feed through the small intestines. As a result, you feel satisfied longer.

2) Ditch extreme diets. Extreme diets are to radical to stick with. Make less drastic changes that are more acheiveable.

3) Savor every bite. Don't agonize over what your are eating, but rather, enjoy it...slowly. Eat with awareness, and try to chew at least 20 times before swalling. You will appreciate each bite more and will end of eating less.

4) Become a pill popper. A couple of overlooked vitamins are vitamin D and Omega-3 fats. Most of us live in a cold weather climate, discouraing sun exposure. Lack of adequate sun exposure leads to a vitamin D deficiency. Take 1,000 IU's of vitamin D daily and 400mg of Omega-3 daily. Omega-3's are a major component of our brains and can be found in supplement form or foods like flaxseed, walnuts, salmon, soybeans, halibut, raw tofu, winter squash, scallops, and snapper.

5) Throw out your scale. Waist circumference is actually a more informative measurement. The size of your waist indicated home much dangerous "omental" fat you have. "Omental" fat is the fatty layer of tissue beneath your belly muscles that pumps inflammaroty chemicals throughout your boys. This drives up blood pressure, cholesterol and blood sugar. Measure your waist. It should be less than 1/2 of your height. The average for women is 32" and 35" for men.

6) Eat well, then eat what you like. You know what you shouldn't eat, but what about what you should? Daily, you should eat 7 servings of whole grains, 5 servings of vegetables, 4 servings of fruit, 2 servings of low-fat dairy and 1 serving of tree nuts. A serving is the size of a deck of cards. Carry a pack with you for a guide if you need the help.

7) Go for a walk. Try to walk at least 10,000 steps a day. A pedometer will help. Walking helps strengthen core muscles, promotes endurance and blasts fat.

8) Take control of your health. No matter how old you are or how well you feel, see your doctor for a screening for heart disease, high cholesterol and diabetes.

9) Skip a shampoo. Using chemically loaded shampoo every day puts wear and tear on your hair follicles. Give your hair a break and just rinse with water every other day.

10) Stop rushing to work. If you arrive early to appointments, you regain your control of the agenda and feel less disheveled and more confident.

11) Pump some iron. Muscle burns significantly more calories than fat, and the difference is still great when when we're at rest. Your own body weight counts are resistance too. Try push-ups (or modified with your knees down) and pull ups (modified with a stool or partner as support).

12) Get your ZZZ's. Inadequate sleep increases the chance of heart disease and diabetes, and in the short term, it can lead to accidents and interfere with work performance. Make it a priority to get at least 7.5 hours of sleep a night to re-boot your brain and feel younger.

13) Brush and floss daily. Inflammation causes more health problems than you might expect. Gingivitis is a leading cause of an immune civil war than stimulates inflammation, a major cause of heart attacks. Brush for a full 2 minutes every morning and night to reduce your risk of heart disease, and floss to clean 40% of tooth surfaces that would otherwise be missed with brushing alone.

14) Kick up your feet. After a long day on your feet, finish it with an Epsom salt soak. The magnesium helps relax sore muscles.

15) Help someone else. Dedicate at least a few hours every week to help those who need it. Life will be more fulfilling when it's more than ourselves.

16) Be Fearless. You can appreciate the limitations of your current life until you have challenged and moved past them.

 

No matter when you start, remember that resolutions are marathons, not wind sprints. Be persistant and keep going.

 

Source: Dr. Oz. USA Weekend. Jan 1-3, 2010

 

DECEMBER 2009: Holiday Overload

If your barrier is: Overblown expectations.

How to cope: Prioritize and pare down. What is the one essential core of your holiday? Find the least stressful way to do whatever is most important to you.

If your barrier is: Perfectionism.

How to cope: Let go of perfectionism. This is your holiday, not some idealized vision plucked from a magazine photo spread. It's bound to have imperfections. This is a good thing! Imperfections create the best memories!

If your barrier is: Too much to do.

How to cope: Ask for help. People are always willing to help. Bringing people together can be a great way to connect with them in the holoday spirit.

If your barrier is: Tightly wound traditions.

How to cope: Create new traditions. If a beloved tradition is causing more trouble than joy, let it go. It can be as simple as introducing a new menu, game or story. Get input from your family and friends. Explain why you're seeking

a change and take the opportunity to share ideas.

Source: Experience Life, Holiday Overload by Jon Spayde, November 2009

 

NOVEMBER 2009: Avoid holiday overeating

• Eat normally beforehand. You're more likely to overeat if you come famished.
• Enjoy a few tablespoons of nuts (the ones you need to crack and shell are better) an hour or so before dinner. The nuts will leave you satisfied and less likely to overeat.
• Use big flavors with low calorie counts -- fresh and dried herbs, spices, citrus zests -- to replace high-cal sugar and fat in recipes.
• In recipes, try evaporated milk -- 2% or regular whole -- as a creamy, lower-calorie option instead of half-and-half or cream.
• If enjoying wine or other caloric drinks, have a glass of water for every drink.
• After the big meal, postpone TV; go for a walk instead.
• Put out a bowl of fruit for post-dinner snacking instead of nibbling on leftovers.

Source: usaweekend.com , Cook Smart with Pam Anderson

 

NOVEMBER 2009-5 ways to sneak veggies into family meals.

Research shows that it can take as many as 10 to 15 tastes before a child will learn to appreciate a new flavor. While you may struggle to get your kids to eat their vegetables at the dinner table, there are some ways you can sneak in servings of vegetables without them even knowing it. Here are a few tips and kid-friendly EatingWell recipes to try:

1. When cooking pasta: Near the end of the pasta cooking time, add your child’s favorite vegetable to the boiling water, drain and combine it with the sauce.
Try this: No-Bake Macaroni & Cheese

2. Finely shred zucchini or summer squash and add it to casseroles. Its mild flavor blends in seamlessly with other flavors while adding important vitamins and minerals.
Try this: Chilaquiles Casserole

3. When you’re making sloppy joes or meat-based spaghetti sauce, reduce the amount of ground beef and add some finely chopped mushrooms to the mix. The meaty texture of mushrooms is similar to the ground beef, and they absorb the rich flavors of the sauce.
Try this: EatingWell Sloppy Joes

4. Make already lycopene-rich tomato sauce even healthier by stirring in canned unseasoned pumpkin puree. It adds fiber and beta carotene, but has a mild flavor and creamy texture. One cup of pumpkin puree stirred into 1/2 cup pizza sauce is enough to top 1 pound of pizza dough.
Try this: EatingWell's Pepperoni Pizza

5. Already hiding steamed broccoli or cauliflower under cheese sauce? There’s nothing wrong with that if that’s what it takes to get your children to eat their veggies. Just be sure you’re making a healthy cheese sauce—traditional cheese sauces are made with lots of butter and cream. This lightened version uses flour to thicken low-fat milk and a small amount of full-flavored sharp Cheddar.
Try this: Light Cheese Sauce

Source: EatingWell editors from eatingwell.com newsletter, 10.29.09

 

OCTOBER 2009: Healthy Halloween alternatives

According to Christine H. Farlow, D.C., sugar is known to cause hyperactivity in children and dental caries, as well as mood swings, depression, and obesity. But, it's not only the sugar that's so bad for them. It's also the other chemical additives, including artificial and natural flavors and FD&C colors, most of which are derived from coal tar which is a carcinogen.

Here are five tips on how to reduce the sugar and chemical load this Halloween:

1. Instead of candy, give penny toys, removable tatoos, stickers, apples or mini boxes of raisins.

• Dollar store treasures that could include Halloween stickers, spider rings, slime toys and glow sticks.
• Trick-or-treating survival kit, which includes a small flashlight, toothbrush, toothpaste and floss.
• Make-your-own spider pet kit that includes a black balloon, pipe cleaners, garbage bags cut into legs and instructions for assembly.

2. If you have little ones, have a party at your house and give toys, stickers and healthy snacks.

• Monster Mash Off: Have a dance competition where kids create their own dances based on classic Halloween characters like the “Slime Swing” and “Footloose Frankenstein”.
• Spiderweb Team Challenge: (For school-aged kids.) Stand in a circle with a group of four or more people. Grab hands with two people who are not beside you. Untangle, as a group, moving under and over limbs, back into one open circle, without letting go of hands.
• Haunted Obstacle course: Plan a spooky obstacle course indoors or out. For example; create a “bat cave” out of old sheets hung over chairs, a cotton batting-lined hula hoop “spiderweb”, or a pile of pillows for “sleeping ghosts”.

3. Let your kids dress up in their costumes and take them to a movie instead of trick or treating.

4. Let your kids dress up in their costumes and take them shopping for a special toy

5. If your kids do go out trick or treating, let them choose 5 candy treats from their treat bag. Allow them to eat only 1 a day and put the rest away. They'll

probably forget about the candy after that.

These hints will make your Halloween a little healthier and still let you fully enjoy the spirit of the season.

Source: Dr. Christine H. Farlow, D.C. is a chiropractor, nutritionist and author. She has helped thousands of people improve their health through nutrition. For more healthy eating tips, visit http://www.healthyeatingadvisor.com

Source: Hosting a Healthy Halloween,  http://halloween.savvy-cafe.com/2008/09/healthy-halloween/

 

OCTOBER 2009: Don't Let the Changing Weather Alter Your Running Routine 

Here are a few tips on how to conquer the challenges of running in the fall.

• Train before work from 7am until 8 or 8:30am-Enjoy the sunrise, knock out your training early in the day, and avoid the stress of trying squeeze in a run after work in the dark! And once daylight savings comes along you can even get out a bit earlier!
• Move from the street to the trail-Enjoy off-road runs before the snow comes. The changing colors of the trees, crunch of the leaves beneath your feet and the incredible sights and smells of autumn will energize you and keep you motivated to run through November and December.
• Always carry Identification with you-Working out in the dark poses certain hazards. Whether you are running down poorly lit streets or navigating some early season black ice before or after work the lowlight conditions carry a heightened risk of a fall.
• Always carry an ID in your pockets or wear an ID tag on your shoe.Make sure to do a proper warm-up-Cold muscles are more susceptible to strains, pulls and tears, so be sure that you stretch before you run out the door. And, you should warm up gradually on your run for 15-20 minutes before you begin any real efforts.
• Dress in layers-It's easy to overdress when it's cold out. When you leave the house you might be cold, but a few minutes of running will heat you up quickly. To keep your body at a comfortable temperature, wear layers that you can strip off as you warm up. Windproof gloves, wind vests and a water resistant jacket are essential items for comfortable fall runs.
• Cover your head-When the temperature really dips, top off with a warm hat. Remember what Mom used to say, "90% of your heat escapes from your head."
• Be visible-If you're running before sunrise or after dusk, wear bright colored clothing with reflective accents. And make sure that at a minimum you wear a blinking red light somewhere on your clothing so that you are visible to other pedestrians and motorists from both directions. If you do an extensive amount of running away from well lit streets or on local trails invest in a headlamp that emits 12+ watts of light.
• Run with a friend-Not only does running with a friend help you stay motivated to run through the colder and shorter days, but having a buddy with you provides another measure of safety for those early morning or post dusk workouts.
• Turn down (or eliminate) the music-Everyone enjoys listening to music during their runs, but the heightened risks of running at dawn or dusk counsel against it.

Source: MapMyRun.com newletter October 2009
 

AUGUST 2009:"Natural" means...not much.

Sure, eating "natural" food sounds like a good idea.  Who would want to eat "unnatural" food?  But on a package of food, the word rarely means what you think it means:

• For meat and poultry, products labeled "natural" mus be free of artificial ingredients, colorings, preservatives, and "unnecessary" processing.  But the term allows the use of hormones and antibiotics.  Better choice: Meat labeled "USDA Certified Organic" is produced without antibiotics or hormones, and the animals aren't fed by-products or chemically grown grain.
• On anything else, the "natural" label is jut a marketing term that anyone can use.  Strategy: Check the nutrition labels and ingredients list to see what you are actually getting.  Best bet: Look for the USDA-certified organic label.

Source: rodale.com

 

JULY 2009:Organic trumps local

Here's the surprising truth about food mileage: It's only a small part of your food's carbon footprint.  More of the emissions that contribute to global warming come from the chemical pesticides and fertilizers used to grow food, than from manufacturing and delivering it to your store.  Organic growing methods avoid carbon emissions created by chemical use, and they actually put carbon back into the soil, rather than releasing it into the atomosphere and heating up the planet.

Even if you are just buying produce from a local farmer, make sure it's really organic.  If it is, then you have yourself a win-win situation! 

Source: Rodale.com

JUNE 2009:You could be exercising right now!

You don't need a gym membership o expensive equipment to give your body the exercise it needs.  Build some automatic exercise into your workday by trying tactics like this:

• Standing