May 2010 is National Bike Month, riding your bike is a great way to improve your health. All the following information comes directly from the League of American Bicyclists.
Bicycling can help solve two of our nation's leading crises: skyrocketing healthcare costs, which are damaging every sector of our economy, and the obesity epidemic, which in 2000 caused 400,000 deaths, 16.6 percent of all deaths recorded, due to physical inactivity and poor diet. A study of almost 200,000 General Motors employees found that overweight and obese individuals average up to $1,500 more in annual medical costs than healthy-weight individuals. By getting people moving again, bicycling can help improve Americans lose weight and improve their physical fitness. This could not only save lives, it could help greatly reduce the total costs to society of obesity, estimated at $117 billion per year (including $39 billion a year through Medicare and Medicaid programs, which cover sicknesses caused by obesity including type 2 diabetes, cardiovascular disease, and several types of cancer).
Recreational bike riding is a safe, low-impact, aerobic activity for Americans of all ages. A 150-pound cyclist burns 410 calories while pedaling 12 miles in an hour-almost the equivalent calories of a McDonald's Quarter Pounder®. A 200-pound cyclist burns 546 calories while going 12 miles per hour-almost the equivalent of a Big Mac®.
Sources: Exercise and Your Heart -- A Guide to Physical Activity. National Heart, Lung, and Blood Institute / American Heart Association, DHHS, PHS, NIH Publication No. 93-1677 and McDonald’s.
The President, the Centers for Disease Control and Prevention (CDC), the Surgeon General, and the Secretary of Health and Human Services have all recently expressed concern over America’s overweight problem. According to the CDC, 61% of adults in the U.S. are overweight or obese; 13% of kids aged 6 to 11 and 14% of kids 12 to 19 are overweight. Obesity is second behind tobacco in U.S. health risk factors, contributing to 300,000 deaths a year.
According to the President’s Council on Physical Fitness and Sports, approximately 70% of US adults are sedentary. This includes 28% who engage in no leisure-time physical activities and 42% who undertake less than 30 minutes of physical activity (such as walking) each day.
The Surgeon General’s Report on Physical Activity and Health said, "Physical activity of the type that improves cardiovascular endurance reduces the risk of developing or dying from cardiovascular disease, hypertension, colon cancer, and type 2 diabetes and improves mental health. Findings are suggestive that endurance-type physical activity may reduce the risk of developing obesity, osteoporosis, and depression and may improve psychological well-being and quality of life."
Wednesday, May 26, 2010
Tuesday, April 27, 2010
Alcohol Awareness
April 2010 is National Alcohol Awareness Month. This information comes directly from the National Institute on Alcohol Abuse and Alcoholism National Institutes of Health.
If you are drinking too much, you can improve your life and health by cutting down. How do you know if you drink too much? Read these questions and answer "yes" or "no":
:: Do you drink alone when you feel angry or sad?
:: Does your drinking ever make you late for work?
:: Does your drinking worry your family?
:: Do you ever drink after telling yourself you won't?
:: Do you ever forget what you did while you were drinking?
:: Do you get headaches or have a hang-over after you have been drinking?
If you answered "yes" to any of these questions, you may have a drinking problem. Check with your doctor to be sure. Your doctor will be able to tell you whether you should cut down or abstain. If you are alcoholic or have other medical problems, you should not just cut down on your drinking--you should stop drinking completely. Your doctor will advise you about what is right for you.
If your doctor tells you to cut down on your drinking, these steps can help you:
1. Write your reasons for cutting down or stopping.
Why do you want to drink less? There are many reasons why you may want to cut down or stop drinking. You may want to improve your health, sleep better, or get along better with your family or friends. Make a list of the reasons you want to drink less.
2. Set a drinking goal.
Choose a limit for how much you will drink. You may choose to cut down or not to drink at all. If you are cutting down, keep below these limits: Women: No more than one drink a day.Men: No more than two drinks a day.
A drink is a 12-ounce bottle of beer, 5-ounce glass of wine; or 1 1/2-ounce shot of liquor.
These limits may be too high for some people who have certain medical problems or who are older. Talk with your doctor about the limit that is right for you.
Now--write your drinking goal on a piece of paper. Put it where you can see it, such as on your refrigerator or bathroom mirror. Your paper might look like this:
3. Keep a "diary" of your drinking.
To help you reach your goal, keep a "diary" of your drinking. For example, write down every time you have a drink for 1 week. Try to keep your diary for 3 or 4 weeks. This will show you how much you drink and when. You may be surprised. How different is your goal from the amount you drink now? Use the "drinking diary" below to write down when you drink.
Now you know why you want to drink less and you have a goal. There are many ways you can help yourself to cut down. Try these tips".
:: Watch it at home.
Keep a small amount or no alcohol at home. Don't keep temptations around.
:: Drink slowly.
When you drink, sip your drink slowly. Take a break of 1 hour between drinks. Drink soda, water, or juice after a drink with alcohol. Do not drink on an empty stomach! Eat food when you are drinking.
:: Take a break from alcohol.
Pick a day or two each week when you will not drink at all. Then, try to stop drinking for 1 week. Think about how you feel physically and emotionally on these days. When you succeed and feel better, you may find it easier to cut down for good.
:: Learn how to say NO.
You do not have to drink when other people drink. You do not have to take a drink that is given to you. Practice ways to say no politely. For example, you can tell people you feel better when you drink less. Stay away from people who give you a hard time about not drinking.
:: Stay active.
What would you like to do instead of drinking? Use the time and money spent on drinking to do something fun with your family or friends. Go out to eat, see a movie, or play sports or a game.
:: Get support.
Cutting down on your drinking may be difficult at times. Ask your family and friends for support to help you reach your goal. Talk to your doctor if you are having trouble cutting down. Get the help you need to reach your goal.
:: Watch out for temptations.
Watch out for people, places, or times that make you drink, even if you do not want to. Stay away from people who drink a lot or bars where you used to go. Plan ahead of time what you will do to avoid drinking when you are tempted.Do not drink when you are angry or upset or have a bad day. These are habits you need to break if you want to drink less.
:: DO NOT GIVE UP!
Most people do not cut down or give up drinking all at once. Just like a diet, it is not easy to change. That is okay. If you do not reach your goal the first time, try again. Remember, get support from people who care about you and want to help. Do not give up!
If you are drinking too much, you can improve your life and health by cutting down. How do you know if you drink too much? Read these questions and answer "yes" or "no":
:: Do you drink alone when you feel angry or sad?
:: Does your drinking ever make you late for work?
:: Does your drinking worry your family?
:: Do you ever drink after telling yourself you won't?
:: Do you ever forget what you did while you were drinking?
:: Do you get headaches or have a hang-over after you have been drinking?
If you answered "yes" to any of these questions, you may have a drinking problem. Check with your doctor to be sure. Your doctor will be able to tell you whether you should cut down or abstain. If you are alcoholic or have other medical problems, you should not just cut down on your drinking--you should stop drinking completely. Your doctor will advise you about what is right for you.
If your doctor tells you to cut down on your drinking, these steps can help you:
1. Write your reasons for cutting down or stopping.
Why do you want to drink less? There are many reasons why you may want to cut down or stop drinking. You may want to improve your health, sleep better, or get along better with your family or friends. Make a list of the reasons you want to drink less.
2. Set a drinking goal.
Choose a limit for how much you will drink. You may choose to cut down or not to drink at all. If you are cutting down, keep below these limits: Women: No more than one drink a day.Men: No more than two drinks a day.
A drink is a 12-ounce bottle of beer, 5-ounce glass of wine; or 1 1/2-ounce shot of liquor.
These limits may be too high for some people who have certain medical problems or who are older. Talk with your doctor about the limit that is right for you.
Now--write your drinking goal on a piece of paper. Put it where you can see it, such as on your refrigerator or bathroom mirror. Your paper might look like this:
3. Keep a "diary" of your drinking.
To help you reach your goal, keep a "diary" of your drinking. For example, write down every time you have a drink for 1 week. Try to keep your diary for 3 or 4 weeks. This will show you how much you drink and when. You may be surprised. How different is your goal from the amount you drink now? Use the "drinking diary" below to write down when you drink.
Now you know why you want to drink less and you have a goal. There are many ways you can help yourself to cut down. Try these tips".
:: Watch it at home.
Keep a small amount or no alcohol at home. Don't keep temptations around.
:: Drink slowly.
When you drink, sip your drink slowly. Take a break of 1 hour between drinks. Drink soda, water, or juice after a drink with alcohol. Do not drink on an empty stomach! Eat food when you are drinking.
:: Take a break from alcohol.
Pick a day or two each week when you will not drink at all. Then, try to stop drinking for 1 week. Think about how you feel physically and emotionally on these days. When you succeed and feel better, you may find it easier to cut down for good.
:: Learn how to say NO.
You do not have to drink when other people drink. You do not have to take a drink that is given to you. Practice ways to say no politely. For example, you can tell people you feel better when you drink less. Stay away from people who give you a hard time about not drinking.
:: Stay active.
What would you like to do instead of drinking? Use the time and money spent on drinking to do something fun with your family or friends. Go out to eat, see a movie, or play sports or a game.
:: Get support.
Cutting down on your drinking may be difficult at times. Ask your family and friends for support to help you reach your goal. Talk to your doctor if you are having trouble cutting down. Get the help you need to reach your goal.
:: Watch out for temptations.
Watch out for people, places, or times that make you drink, even if you do not want to. Stay away from people who drink a lot or bars where you used to go. Plan ahead of time what you will do to avoid drinking when you are tempted.Do not drink when you are angry or upset or have a bad day. These are habits you need to break if you want to drink less.
:: DO NOT GIVE UP!
Most people do not cut down or give up drinking all at once. Just like a diet, it is not easy to change. That is okay. If you do not reach your goal the first time, try again. Remember, get support from people who care about you and want to help. Do not give up!
Monday, March 29, 2010
Remember Your Doctors!
March 30th is National Doctors’ Day. This observance was created to show appreciation to your doctors for their dedication to keeping us well. From our family physician to the highly trained specialist, they all work together as a team to provide the best healthcare possible.
The origin of "National Doctors’ Day" observance dates back to March 30, 1933. It was started by Eudora Brown Almond, wife of Dr. Charles B. Almond. It was in recognition to mark the anniversary of the first use of general anesthesia in surgery. On March 30, 1842, Dr. Crawford W. Long used ether to remove a tumor from a patient's neck.
On March 30, 1958, the United States House of Representatives adopted a resolution commemorating National Doctors' Day. In 1990, legislation was introduced into the U.S. House of Representatives and U.S. Senate to establish a National Doctors’ Day. The resolution designating March 30th as National Doctors' Day was signed by President George Bush. The first National Doctors’ Day was celebrated in 1991.
So remember your Doctors and wish them all, Happy Doctors’ Day!
The origin of "National Doctors’ Day" observance dates back to March 30, 1933. It was started by Eudora Brown Almond, wife of Dr. Charles B. Almond. It was in recognition to mark the anniversary of the first use of general anesthesia in surgery. On March 30, 1842, Dr. Crawford W. Long used ether to remove a tumor from a patient's neck.
On March 30, 1958, the United States House of Representatives adopted a resolution commemorating National Doctors' Day. In 1990, legislation was introduced into the U.S. House of Representatives and U.S. Senate to establish a National Doctors’ Day. The resolution designating March 30th as National Doctors' Day was signed by President George Bush. The first National Doctors’ Day was celebrated in 1991.
So remember your Doctors and wish them all, Happy Doctors’ Day!
Saturday, February 27, 2010
Can Dark Chocolate be Healthy?
Yes, chocolate is derived from plants, which contains flavonoids. These flavonoids are most commonly known for their antioxidant properties. As in the dark vegetables, it can help protect the body from free radicals. Dark chocolate contains a large number of antioxidants, nearly 8 times the number found in strawberries. Other berries that contain high amounts of flavonoids include blueberries, red beans, cranberries, and blackberries. There are beverages also rich in flavonoids such as red wine and certain teas.
Recent research indicates that flavonoids can biologically trigger enzymes that fight disease. A small bar of dark chocolate everyday is good for heart disease. It can help lower blood pressure and lower cholesterol. Dark chocolate has been shown to reduce LDL cholesterol (the bad cholesterol) by up to 10 percent. It can also reduce the risk of certain cancers, and age-related degenerative diseases. Just when you thought it could not get any better some studies even show that dark chocolate may help prevent tooth decay.
Other benefits of dark chocolate, besides it’s great tastes, is that it stimulates endorphin production, which gives a feeling of pleasure. It also contains serotonin, which acts as an anti-depressant, plus it contains theobromine, caffeine and other substances which are stimulants that will give you energy.
You might be thinking what about the fat that is in chocolate, that can’t be good for you. Well the good news is that 2 out of the 3 fats found in chocolate are not bad for you. The first fat is Oleic Acid which is a healthy monounsaturated fat, this is also found in olive oil. The next fat has a neutral effect on the cholesterol, which is a Stearic Acid, a saturated fat. Finally, the only bad fat that is found is Palmitic Acid, this contains saturated fat. So 2 out 3 aren’t bad.
Chocolate is still a high-calorie and a high-fat food so you can’t eat a lot of it, but studies show no more than 100 grams, or about 3.5 ounces, of dark chocolate a day will give benefits. So keep your chocolate consumption to about 200 calories each day. Remember it is the pure dark chocolate that has the health benefits, not the white or milk chocolate. Defiantly avoid chocolate with nuts, caramel, nougat, orange peel or other flavorings.
Now you can eat a little dark chocolate guilt free.
Recent research indicates that flavonoids can biologically trigger enzymes that fight disease. A small bar of dark chocolate everyday is good for heart disease. It can help lower blood pressure and lower cholesterol. Dark chocolate has been shown to reduce LDL cholesterol (the bad cholesterol) by up to 10 percent. It can also reduce the risk of certain cancers, and age-related degenerative diseases. Just when you thought it could not get any better some studies even show that dark chocolate may help prevent tooth decay.
Other benefits of dark chocolate, besides it’s great tastes, is that it stimulates endorphin production, which gives a feeling of pleasure. It also contains serotonin, which acts as an anti-depressant, plus it contains theobromine, caffeine and other substances which are stimulants that will give you energy.
You might be thinking what about the fat that is in chocolate, that can’t be good for you. Well the good news is that 2 out of the 3 fats found in chocolate are not bad for you. The first fat is Oleic Acid which is a healthy monounsaturated fat, this is also found in olive oil. The next fat has a neutral effect on the cholesterol, which is a Stearic Acid, a saturated fat. Finally, the only bad fat that is found is Palmitic Acid, this contains saturated fat. So 2 out 3 aren’t bad.
Chocolate is still a high-calorie and a high-fat food so you can’t eat a lot of it, but studies show no more than 100 grams, or about 3.5 ounces, of dark chocolate a day will give benefits. So keep your chocolate consumption to about 200 calories each day. Remember it is the pure dark chocolate that has the health benefits, not the white or milk chocolate. Defiantly avoid chocolate with nuts, caramel, nougat, orange peel or other flavorings.
Now you can eat a little dark chocolate guilt free.
Friday, January 29, 2010
Get Back on Track
In the month of January many people make their New Year resolution. Most common ones are for better health. If you have stuck with it “Great Job!” if not here are some small steps toward better health. These steps were taken off of the US Government website www.smallstep.gov. If followed, they will get you back on track to having a healthy year.
(# 1) Walk to work.
(# 2) Use fat free milk over whole milk.
(# 3) Do sit-ups in front of the TV.
(# 4) Walk during lunch hour.
(# 5) Drink water before a meal.
(# 6) Eat leaner red meat & poultry.
(# 7) Eat half your dessert.
(# 8) Walk instead of driving whenever you can.
(# 9) Take family walk after dinner.
(# 10) Skate to work instead of driving.
(# 11) Avoid food portions larger than your fist.
(# 12) Mow lawn with push mower.
(# 13) Increase the fiber in your diet.
(# 14) Walk to your place of worship instead of driving.
(# 15) Walk kids to school.
(# 16) Get a dog and walk it.
(# 17) Join an exercise group.
(# 18) Drink diet soda.
(# 19) Replace Sunday drive with Sunday walk.
(# 20) Do yard work.
(# 21) Eat off smaller plates.
(# 22) Get off a stop early & walk.
(# 23) Don't eat late at night.
(# 24) Skip seconds.
(# 25) Work around the house.
(# 26) Skip buffets.
(# 27) Grill, steam or bake instead of frying.
(# 28) Use a bicycle to go to the store instead of driving.
(# 29) Take dog to the park.
(# 30) Ask your doctor about taking a multi-vitamin.
(# 31) Go for a half-hour walk instead of watching TV.
(# 32) Use vegetable oils over solid fats.
(# 33) Eat more carrots, less cake.
(# 34) Fetch the newspaper yourself.
(# 35) Sit up straight at work.
(# 36) Wash the car by hand.
(# 37) Don't skip meals.
(# 38) Eat more celery sticks.
(# 39) Run when running errands.
(# 40) Try to pace the sidelines at kids' athletic games.
(# 41) Take wheels off luggage.
(# 42) Choose an activity that fits into your daily life.
(# 43) Try your burger with just lettuce, tomato, and onion.
(# 44) Ask a friend to exercise with you.
(# 45) Make time in your day for physical activity.
(# 46) Exercise with a video if the weather is bad.
(# 47) Try biking to the barbershop or beauty salon instead of driving.
(# 48) Keep to a regular eating schedule.
(# 49) If you find it difficult to be active after work, try it before work.
(# 50) Take a walk or do desk exercises instead of a cigarette or coffee break.
(# 51) Perform gardening or home repair activities.
(# 52) Avoid laborsaving devices.
(# 53) Take small trips on foot to get your body moving.
(# 54) Play with your kids 30 minutes a day.
(# 55) Dance to music.
(# 56) Keep a pair of comfortable walking or running shoes in your car and office.
(# 57) Make a Saturday morning walk a group habit.
(# 58) Walk briskly in the mall.
(# 59) Choose activities you enjoy & you'll be more likely to stick with them.
(# 60) Stretch before bed to give you more energy when you wake.
(# 61) Take the long way to the water cooler.
(# 62) Explore new physical activities.
(# 63) Vary your activities, for interest and to broaden the range of benefits.
(# 64) Reward and acknowledge your efforts.
(# 65) Choose fruit for dessert.
(# 66) Consume alcoholic beverages in moderation, if at all.
(# 67) Take stairs instead of the escalator.
(# 68) Conduct an inventory of your meal/snack and physical activity patterns.
(# 69) Share an entree with a friend.
(# 70) Grill fruits or vegetables.
(# 71) Before going back for seconds, wait 10 or 10 minutes. You might not want seconds after all.
(# 72) Choose a checkout line without a candy display.
(# 73) Make a grocery list before you shop.
(# 74) Buy 100% fruit juices over soda and sugary drinks.
(# 75) Stay active in winter. Play with your kids.
(# 76) Flavor foods with herbs, spices, and other low fat seasonings.
(# 77) Remove skin from poultry before cooking to lower fat content.
(# 78) Eat before you get too hungry.
(# 79) Don't skip breakfast.
(# 80) Stop eating when you are full.
(# 81) Try brown rice or whole-wheat pasta.
(# 82) Choose smaller sized snacks.
(# 83) Snack on fruits and vegetables.
(# 84) Include several servings of whole grain food daily.
(# 85) When eating out, choose a small or medium portion.
(# 86) If main dishes are too big, choose an appetizer or a side dish instead.
(# 87) Ask for salad dressing "on the side".
(# 88) Don't take seconds.
(# 89) Park farther from your destination and walk.
(# 90) Try a green salad instead of fries.
(# 91) Bake or broil fish.
(# 92) Walk instead of sitting around.
(# 93) Eat sweet foods in small amounts.
(# 94) Take your dog on longer walks.
(# 95) Drink lots of water.
(# 96) Cut back on added fats or oils in cooking or spreads.
(# 97) Walk the beach instead of sunbathing.
(# 98) Walk to a co-worker's desk instead of emailing or calling them.
(# 99) Carry your groceries instead of pushing a cart.
(# 100) Use a snow shovel instead of a snow blower.
(# 101) Cut high-calorie foods like cheese and chocolate into smaller pieces and only eat a few pieces.
(# 102) Use nonfat or low-fat sour cream, mayo, sauces, dressings, and other condiments.
(# 103) Replace sugar sweetened beverages with water and add a twist of lemon or lime.
(# 104) Replace high-saturated fat/high calorie seasonings with herbs grown in a small herb garden in your kitchen window.
(# 105) Refrigerate prepared soups before you eat them. As the soup cools, the fat will rise to the top. Skim it off the surface for reduced fat content.
(# 106) When eating out, ask your server to put half your entrée in a to-go bag.
(# 107) Substitute vegetables for other ingredients in your sandwich.
(# 108) Every time you eat a meal, sit down, chew slowly, and pay attention to flavors and textures.
(# 109) Try a new fruit or vegetable (ever had jicama, plantain, bok choy, starfruit or papaya?)
(# 110) Make up a batch of brownies with applesauce instead of oil or shortening.
(# 111) Instead of eating out, bring a healthy, low calorie lunch to work.
(# 112) Ask your sweetie to bring you fruit or flowers instead of chocolate.
(# 113) Speak up for the salad bar when your coworkers are picking a restaurant for lunch, and remember calories count, so pay attention to how much and what you eat.
(# 114) When walking, go up the hills instead of around them.
(# 115) Walk briskly through the mall and shop 'til you drop ... pounds.
(# 116) Clean your closet and donate clothes that are too big.
(# 117) Take your body measurements to gauge progress.
(# 118) Buy a set of hand weights and play a round of Simon Says with your kids - you do it with the weights, they do without.
(# 119) Swim with your kids.
(# 120) The smaller your plate, the smaller your portion and eat your meals at home on a smaller plate.
(# 121) Eat before grocery shopping.
(# 122) Portion out your snack on a plate, not from the bag, to stay aware of how much you’re eating.
(# 123) Buy or portion out treats and snacks in small bags or packages.
(# 124) Top your favorite cereal with apples or bananas.
(# 125) Store especially tempting foods, like cookies, chips, or ice cream, out of immediate eyesight, like on a high shelf or at the back of a freezer.
(# 126) When buying in bulk, store the excess in a place that’s not convenient to get to, such as a high cabinet or at the back of a pantry.
(# 127) When you order fast food, take it home and put it on a plate. If you’re surprised at how full the plate looks, order smaller sizes next time.
(# 128) Try fast food options such as smaller burgers, grilled chicken sandwiches or salads with low-calorie dressings, cups or bags of fresh fruit, low-fat milk, 100% fruit juice and bottled water.
(# 129) At sandwich shops, ask for leaner cuts and smaller amounts of roast beef, turkey, or ham; extra lettuce and tomato; and whole-wheat, oatmeal, or rye bread.
(# 130) Make half your grains whole. Make your sandwich on 100% whole wheat or oatmeal bread or snack on whole grain crackers.
(# 131) Get a whole grain head start with oatmeal or whole grain cereal in the morning.
(# 132) Use whole grains in mixed dishes such as barley in vegetable soups or stews, bulgur in casseroles, or brown rice in stir fries.
(# 133) Vary your veggies – it’s easy to go dark green. Add frozen chopped spinach, collard greens, or turnip greens into a pot of soup.
(# 134) Swap your usual sandwich side for crunchy broccoli florettes or red pepper strips.
(# 135) Microwave a sweet potato for a delicious side dish.
(# 136) Focus on fruits. Bag some fruit for your morning commute. Toss in an apple to munch with lunch and some raisins to satisfy you at snack time.
(# 137) Never be fruitless! Stock up on peaches, pears, and apricots canned in fruit juice or frozen so they’re always on hand.
(# 138) Get your calcium-rich foods. Use fat-free or low-fat milk instead of water when you make oatmeal, hot cereals, or condensed cream soups, such as cream of tomato.
(# 139) Snack on low-fat or fat-free yogurt. Try it as a dip for fruits and veggies and a topper for baked potatoes.
(# 140) Order your latte or hot chocolate with fat-free (skim) milk.
(# 141) Go lean with protein. Eat lean or low fat meat, chicken, turkey, and fish. Try dry beans and peas as your lean protein.
(# 142) Trim visible fat from meat and remove skin from poultry.
(# 143) Broil, grill, roast, or poach meal, poultry or fish instead of frying.
(# 144) Enjoy pinto or kidney beans on a salad or a hearty split pea or lentil soup for extra protein and fiber.
(# 145) Toss salad with salad olive oil and flavored vinegar.
(# 146) Try thin slices of avocado on a sandwich or sprinkle some nuts on a salad.
(# 147) Know your fats. Use some vegetable oil instead of butter for cooking and baking.
(# 148) Don’t sugarcoat it. Choose foods and beverages that do not have sugar and caloric sweeteners as one of the first ingredients.
(# 149) Be realistic. Make small changes over time in what you eat and the level of physical activity you do. Small steps often work better than giant leaps.
(# 150) Be adventurous. Expand your tastes to enjoy a variety of foods and physical activities.
(# 151) Be flexible. You don’t need to worry about just one meal or one day. Find your right balance between what you eat and the physical activity you do over several days.
(# 152) Be sensible. Enjoy the foods you eat, just don’t overdo it.
(# 153) Try a main dish salad for lunch. Go light on the salad dressing.
(# 154) Keep a bowl of cut-up vegetables in the refrigerator for snacks. Carrot and celery sticks are traditional, but consider broccoli, cucumbers, or pepper strips.
(# 155) Plan some meals around a vegetable main dish, such as a stir-fry or soup. Then add other foods to complement it.
(# 156) Stock up on frozen vegetables for quick and easy cooking in the microwave.
(# 157) Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, green peppers, and onions.
(# 158) Before going back for seconds, wait 10 or 15 minutes. You might not want seconds after all.
(# 159) Have fruit for dessert, such as baked apples, pears, or a fruit salad.
(# 160) Drink water or club soda—zest it up with a wedge of lemon or lime.
(# 161) Choose low - or reduced sodium, or no-salt-added versions of foods and condiments when available.
(# 162) Lower the sodium. Rinse canned foods, such as tuna and canned beans, to remove some of the sodium.
(# 163) Use spices instead of salt. Start by cutting salt in half.
(# 164) Add vegetables like bell peppers, broccoli, spinach, mushrooms or tomatoes to your egg or egg white omelet.
(# 165) Look for fruit without added sugar or syrups and vegetables without added salt, butter, or cream sauces.
(# 166) Ask for more vegetable toppings (like mushrooms, peppers, and onions) and less cheese on your pizza.
(# 167) Add lettuce, tomato, onion, and cucumber to sandwiches.
(# 168) Try eating at least 2 vegetables with dinner.
(# 169) You can break up your physical activity into 10-15 minute sessions throughout the day—it’s the daily total that matters. Aim for at least 30 minutes for adults, 60 minutes for children.
(# 170) Be active--Walk the dog, don't just watch the dog walk.
(# 1) Walk to work.
(# 2) Use fat free milk over whole milk.
(# 3) Do sit-ups in front of the TV.
(# 4) Walk during lunch hour.
(# 5) Drink water before a meal.
(# 6) Eat leaner red meat & poultry.
(# 7) Eat half your dessert.
(# 8) Walk instead of driving whenever you can.
(# 9) Take family walk after dinner.
(# 10) Skate to work instead of driving.
(# 11) Avoid food portions larger than your fist.
(# 12) Mow lawn with push mower.
(# 13) Increase the fiber in your diet.
(# 14) Walk to your place of worship instead of driving.
(# 15) Walk kids to school.
(# 16) Get a dog and walk it.
(# 17) Join an exercise group.
(# 18) Drink diet soda.
(# 19) Replace Sunday drive with Sunday walk.
(# 20) Do yard work.
(# 21) Eat off smaller plates.
(# 22) Get off a stop early & walk.
(# 23) Don't eat late at night.
(# 24) Skip seconds.
(# 25) Work around the house.
(# 26) Skip buffets.
(# 27) Grill, steam or bake instead of frying.
(# 28) Use a bicycle to go to the store instead of driving.
(# 29) Take dog to the park.
(# 30) Ask your doctor about taking a multi-vitamin.
(# 31) Go for a half-hour walk instead of watching TV.
(# 32) Use vegetable oils over solid fats.
(# 33) Eat more carrots, less cake.
(# 34) Fetch the newspaper yourself.
(# 35) Sit up straight at work.
(# 36) Wash the car by hand.
(# 37) Don't skip meals.
(# 38) Eat more celery sticks.
(# 39) Run when running errands.
(# 40) Try to pace the sidelines at kids' athletic games.
(# 41) Take wheels off luggage.
(# 42) Choose an activity that fits into your daily life.
(# 43) Try your burger with just lettuce, tomato, and onion.
(# 44) Ask a friend to exercise with you.
(# 45) Make time in your day for physical activity.
(# 46) Exercise with a video if the weather is bad.
(# 47) Try biking to the barbershop or beauty salon instead of driving.
(# 48) Keep to a regular eating schedule.
(# 49) If you find it difficult to be active after work, try it before work.
(# 50) Take a walk or do desk exercises instead of a cigarette or coffee break.
(# 51) Perform gardening or home repair activities.
(# 52) Avoid laborsaving devices.
(# 53) Take small trips on foot to get your body moving.
(# 54) Play with your kids 30 minutes a day.
(# 55) Dance to music.
(# 56) Keep a pair of comfortable walking or running shoes in your car and office.
(# 57) Make a Saturday morning walk a group habit.
(# 58) Walk briskly in the mall.
(# 59) Choose activities you enjoy & you'll be more likely to stick with them.
(# 60) Stretch before bed to give you more energy when you wake.
(# 61) Take the long way to the water cooler.
(# 62) Explore new physical activities.
(# 63) Vary your activities, for interest and to broaden the range of benefits.
(# 64) Reward and acknowledge your efforts.
(# 65) Choose fruit for dessert.
(# 66) Consume alcoholic beverages in moderation, if at all.
(# 67) Take stairs instead of the escalator.
(# 68) Conduct an inventory of your meal/snack and physical activity patterns.
(# 69) Share an entree with a friend.
(# 70) Grill fruits or vegetables.
(# 71) Before going back for seconds, wait 10 or 10 minutes. You might not want seconds after all.
(# 72) Choose a checkout line without a candy display.
(# 73) Make a grocery list before you shop.
(# 74) Buy 100% fruit juices over soda and sugary drinks.
(# 75) Stay active in winter. Play with your kids.
(# 76) Flavor foods with herbs, spices, and other low fat seasonings.
(# 77) Remove skin from poultry before cooking to lower fat content.
(# 78) Eat before you get too hungry.
(# 79) Don't skip breakfast.
(# 80) Stop eating when you are full.
(# 81) Try brown rice or whole-wheat pasta.
(# 82) Choose smaller sized snacks.
(# 83) Snack on fruits and vegetables.
(# 84) Include several servings of whole grain food daily.
(# 85) When eating out, choose a small or medium portion.
(# 86) If main dishes are too big, choose an appetizer or a side dish instead.
(# 87) Ask for salad dressing "on the side".
(# 88) Don't take seconds.
(# 89) Park farther from your destination and walk.
(# 90) Try a green salad instead of fries.
(# 91) Bake or broil fish.
(# 92) Walk instead of sitting around.
(# 93) Eat sweet foods in small amounts.
(# 94) Take your dog on longer walks.
(# 95) Drink lots of water.
(# 96) Cut back on added fats or oils in cooking or spreads.
(# 97) Walk the beach instead of sunbathing.
(# 98) Walk to a co-worker's desk instead of emailing or calling them.
(# 99) Carry your groceries instead of pushing a cart.
(# 100) Use a snow shovel instead of a snow blower.
(# 101) Cut high-calorie foods like cheese and chocolate into smaller pieces and only eat a few pieces.
(# 102) Use nonfat or low-fat sour cream, mayo, sauces, dressings, and other condiments.
(# 103) Replace sugar sweetened beverages with water and add a twist of lemon or lime.
(# 104) Replace high-saturated fat/high calorie seasonings with herbs grown in a small herb garden in your kitchen window.
(# 105) Refrigerate prepared soups before you eat them. As the soup cools, the fat will rise to the top. Skim it off the surface for reduced fat content.
(# 106) When eating out, ask your server to put half your entrée in a to-go bag.
(# 107) Substitute vegetables for other ingredients in your sandwich.
(# 108) Every time you eat a meal, sit down, chew slowly, and pay attention to flavors and textures.
(# 109) Try a new fruit or vegetable (ever had jicama, plantain, bok choy, starfruit or papaya?)
(# 110) Make up a batch of brownies with applesauce instead of oil or shortening.
(# 111) Instead of eating out, bring a healthy, low calorie lunch to work.
(# 112) Ask your sweetie to bring you fruit or flowers instead of chocolate.
(# 113) Speak up for the salad bar when your coworkers are picking a restaurant for lunch, and remember calories count, so pay attention to how much and what you eat.
(# 114) When walking, go up the hills instead of around them.
(# 115) Walk briskly through the mall and shop 'til you drop ... pounds.
(# 116) Clean your closet and donate clothes that are too big.
(# 117) Take your body measurements to gauge progress.
(# 118) Buy a set of hand weights and play a round of Simon Says with your kids - you do it with the weights, they do without.
(# 119) Swim with your kids.
(# 120) The smaller your plate, the smaller your portion and eat your meals at home on a smaller plate.
(# 121) Eat before grocery shopping.
(# 122) Portion out your snack on a plate, not from the bag, to stay aware of how much you’re eating.
(# 123) Buy or portion out treats and snacks in small bags or packages.
(# 124) Top your favorite cereal with apples or bananas.
(# 125) Store especially tempting foods, like cookies, chips, or ice cream, out of immediate eyesight, like on a high shelf or at the back of a freezer.
(# 126) When buying in bulk, store the excess in a place that’s not convenient to get to, such as a high cabinet or at the back of a pantry.
(# 127) When you order fast food, take it home and put it on a plate. If you’re surprised at how full the plate looks, order smaller sizes next time.
(# 128) Try fast food options such as smaller burgers, grilled chicken sandwiches or salads with low-calorie dressings, cups or bags of fresh fruit, low-fat milk, 100% fruit juice and bottled water.
(# 129) At sandwich shops, ask for leaner cuts and smaller amounts of roast beef, turkey, or ham; extra lettuce and tomato; and whole-wheat, oatmeal, or rye bread.
(# 130) Make half your grains whole. Make your sandwich on 100% whole wheat or oatmeal bread or snack on whole grain crackers.
(# 131) Get a whole grain head start with oatmeal or whole grain cereal in the morning.
(# 132) Use whole grains in mixed dishes such as barley in vegetable soups or stews, bulgur in casseroles, or brown rice in stir fries.
(# 133) Vary your veggies – it’s easy to go dark green. Add frozen chopped spinach, collard greens, or turnip greens into a pot of soup.
(# 134) Swap your usual sandwich side for crunchy broccoli florettes or red pepper strips.
(# 135) Microwave a sweet potato for a delicious side dish.
(# 136) Focus on fruits. Bag some fruit for your morning commute. Toss in an apple to munch with lunch and some raisins to satisfy you at snack time.
(# 137) Never be fruitless! Stock up on peaches, pears, and apricots canned in fruit juice or frozen so they’re always on hand.
(# 138) Get your calcium-rich foods. Use fat-free or low-fat milk instead of water when you make oatmeal, hot cereals, or condensed cream soups, such as cream of tomato.
(# 139) Snack on low-fat or fat-free yogurt. Try it as a dip for fruits and veggies and a topper for baked potatoes.
(# 140) Order your latte or hot chocolate with fat-free (skim) milk.
(# 141) Go lean with protein. Eat lean or low fat meat, chicken, turkey, and fish. Try dry beans and peas as your lean protein.
(# 142) Trim visible fat from meat and remove skin from poultry.
(# 143) Broil, grill, roast, or poach meal, poultry or fish instead of frying.
(# 144) Enjoy pinto or kidney beans on a salad or a hearty split pea or lentil soup for extra protein and fiber.
(# 145) Toss salad with salad olive oil and flavored vinegar.
(# 146) Try thin slices of avocado on a sandwich or sprinkle some nuts on a salad.
(# 147) Know your fats. Use some vegetable oil instead of butter for cooking and baking.
(# 148) Don’t sugarcoat it. Choose foods and beverages that do not have sugar and caloric sweeteners as one of the first ingredients.
(# 149) Be realistic. Make small changes over time in what you eat and the level of physical activity you do. Small steps often work better than giant leaps.
(# 150) Be adventurous. Expand your tastes to enjoy a variety of foods and physical activities.
(# 151) Be flexible. You don’t need to worry about just one meal or one day. Find your right balance between what you eat and the physical activity you do over several days.
(# 152) Be sensible. Enjoy the foods you eat, just don’t overdo it.
(# 153) Try a main dish salad for lunch. Go light on the salad dressing.
(# 154) Keep a bowl of cut-up vegetables in the refrigerator for snacks. Carrot and celery sticks are traditional, but consider broccoli, cucumbers, or pepper strips.
(# 155) Plan some meals around a vegetable main dish, such as a stir-fry or soup. Then add other foods to complement it.
(# 156) Stock up on frozen vegetables for quick and easy cooking in the microwave.
(# 157) Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, green peppers, and onions.
(# 158) Before going back for seconds, wait 10 or 15 minutes. You might not want seconds after all.
(# 159) Have fruit for dessert, such as baked apples, pears, or a fruit salad.
(# 160) Drink water or club soda—zest it up with a wedge of lemon or lime.
(# 161) Choose low - or reduced sodium, or no-salt-added versions of foods and condiments when available.
(# 162) Lower the sodium. Rinse canned foods, such as tuna and canned beans, to remove some of the sodium.
(# 163) Use spices instead of salt. Start by cutting salt in half.
(# 164) Add vegetables like bell peppers, broccoli, spinach, mushrooms or tomatoes to your egg or egg white omelet.
(# 165) Look for fruit without added sugar or syrups and vegetables without added salt, butter, or cream sauces.
(# 166) Ask for more vegetable toppings (like mushrooms, peppers, and onions) and less cheese on your pizza.
(# 167) Add lettuce, tomato, onion, and cucumber to sandwiches.
(# 168) Try eating at least 2 vegetables with dinner.
(# 169) You can break up your physical activity into 10-15 minute sessions throughout the day—it’s the daily total that matters. Aim for at least 30 minutes for adults, 60 minutes for children.
(# 170) Be active--Walk the dog, don't just watch the dog walk.
Thursday, December 31, 2009
Coffee Please!
How would you like to lower your risk of Parkinson's disease, diabetes and colon cancer? Also could lift your mood, relieve headaches and lower the risk of getting cavities? Would you believe the substance may be coffee!
Harvard research learned that those who drink 1 to 3 cups of caffeinated coffee each day can reduce the risk of type 2 diabetes by several percentage points, compared with not drinking coffee at all. The study was conduced on 120,000 people over an 18-year period. Even more noteworthy which was discovered in this study is, increasing your intake to 6 cups or more per day reduced men's risk by 54% and women's risk by 30% over those who avoided coffee.
At Vanderbilt University's Institute for Coffee Studies, Researcher, Tomas DePaulis, PhD showed that coffee is far more beneficial than it is harmful. This conclusion came from its own research and tracks coffee studies around the world. People who drink coffee on a regular basis have up to 80% lower risks of developing Parkinson's disease, and some of those studies showed the more coffee they drink, the lower the risk. Just 2 cups per day lowered the risk of colon cancer by 25%, a drop in liver cirrhosis by 80%, and cut the risk of gallstones almost in half. "The evidence is very strong that regular coffee consumption reduces the risk for Parkinson's disease and that in the case of Parkinson's disease, the benefits are directly related to caffeine," according to Dr. DePaulis.
Is it just the caffeine that is responsible for those benefits? Studies also show the antioxidants in coffee beans, some of which become especially potent during the roasting process are helpful too. These antioxidants tocopherols and chlorogenic acid, as well as minerals such as magnesium have been shown to improve insulin sensitivity and glucose metabolism. Decaffeinated coffee in studies does show a reduced diabetes risk, but the reduction in risk was 50% that of those drinking caffeinated coffee.
Coffee may stain your teeth but can benefit them too. Coffees bitter taste and aroma comes from a compound called trigonelline, which maybe responsible for giving coffee both anti-adhesive and antibacterial properties. This may help prevent the forming of dental cavities.
Coffee is not for everyone. In excessive amounts coffee can cause nervousness, jitters, and rapid heartbeat. Other factors may include higher cholesterol levels but these results come from the coffee oils, and develop in people who drink non-filtered or boiled coffee. Over all studies show no significant adverse affects on most healthy people, although pregnant women, heart patients, and those at risk for osteoporosis may still be advised to limit or avoid coffee.
Coffee crops are one of the most heavily sprayed with pesticides, fertilizer and herbicides. So as a coffee drinker you may consider only drinking organic coffee. Also to keep yourself as healthy as possible, it is also a good idea to avoid putting milk and sugar in your coffee. Many of the positive effects of coffee are offset by the negative attributes of cream and sugar. When making that perfect brew only use non-bleached filters. White coffee filters are bleached. In the bleaching process chlorine is use and could end up in your coffee when brewed.
Harvard research learned that those who drink 1 to 3 cups of caffeinated coffee each day can reduce the risk of type 2 diabetes by several percentage points, compared with not drinking coffee at all. The study was conduced on 120,000 people over an 18-year period. Even more noteworthy which was discovered in this study is, increasing your intake to 6 cups or more per day reduced men's risk by 54% and women's risk by 30% over those who avoided coffee.
At Vanderbilt University's Institute for Coffee Studies, Researcher, Tomas DePaulis, PhD showed that coffee is far more beneficial than it is harmful. This conclusion came from its own research and tracks coffee studies around the world. People who drink coffee on a regular basis have up to 80% lower risks of developing Parkinson's disease, and some of those studies showed the more coffee they drink, the lower the risk. Just 2 cups per day lowered the risk of colon cancer by 25%, a drop in liver cirrhosis by 80%, and cut the risk of gallstones almost in half. "The evidence is very strong that regular coffee consumption reduces the risk for Parkinson's disease and that in the case of Parkinson's disease, the benefits are directly related to caffeine," according to Dr. DePaulis.
Is it just the caffeine that is responsible for those benefits? Studies also show the antioxidants in coffee beans, some of which become especially potent during the roasting process are helpful too. These antioxidants tocopherols and chlorogenic acid, as well as minerals such as magnesium have been shown to improve insulin sensitivity and glucose metabolism. Decaffeinated coffee in studies does show a reduced diabetes risk, but the reduction in risk was 50% that of those drinking caffeinated coffee.
Coffee may stain your teeth but can benefit them too. Coffees bitter taste and aroma comes from a compound called trigonelline, which maybe responsible for giving coffee both anti-adhesive and antibacterial properties. This may help prevent the forming of dental cavities.
Coffee is not for everyone. In excessive amounts coffee can cause nervousness, jitters, and rapid heartbeat. Other factors may include higher cholesterol levels but these results come from the coffee oils, and develop in people who drink non-filtered or boiled coffee. Over all studies show no significant adverse affects on most healthy people, although pregnant women, heart patients, and those at risk for osteoporosis may still be advised to limit or avoid coffee.
Coffee crops are one of the most heavily sprayed with pesticides, fertilizer and herbicides. So as a coffee drinker you may consider only drinking organic coffee. Also to keep yourself as healthy as possible, it is also a good idea to avoid putting milk and sugar in your coffee. Many of the positive effects of coffee are offset by the negative attributes of cream and sugar. When making that perfect brew only use non-bleached filters. White coffee filters are bleached. In the bleaching process chlorine is use and could end up in your coffee when brewed.
Tuesday, November 24, 2009
Smile! It Could Help Your Health.
Presently in our economic climate, you might find it more difficult to crack a smile. Some people might even say “What is there to smile about?” The smile is the most universal form of expression with its meaning being the same in every language. It is the international symbol of openness and acceptance. A smile says, “I acknowledge you. I accept you.” Smiling not only brightens the day of those around you, but research shows that there are benefits of smiling.
We all want to look our best and a smile makes us more attractive. There is an attraction factor to people that smile. Frowns tend to push people away. We want to know people that smile and discover what they have to smile about.
Smiling can change our mood. So if you don’t feel good, try a smile. It feels good to smile, so it can actual trick your body into changing your mood. There's a good chance you might feel better.
When you are under stress it can show up in your face. Smiling helps to prevent us from having a tired look, appearing worn down or overwhelmed. Your smile can even reduce the stress you might be feeling.
Smiling can help boost the immune system to work better. When you smile you become more calm and relaxed whereby the immune function improves. If a person smiles, it is more typical for them to feel more optimistic. People who are optimistic have stronger immune systems and are actually able to fight off illness better than pessimists.
If you want to lower your blood pressure just try smiling. It has been shown that there is a measurable reduction in your blood pressure while smiling. Take your blood pressure and take the reading. Then smile for a minute and take another reading while still smiling and see if you notice a difference.
Other studies have shown that a smile can work as a natural drug. It releases endorphins, natural pain killers, and serotonin. Together these three make us feel good, lift the spirit and gives energy.
A smile is like getting a face lift, it makes you look younger. The actual muscles that are used during a smile will lift the face, making a person appear younger. There is nothing wrong with looking younger.
Smiling makes you appear more confident and approachable. So when you get dressed for success remember to wear a smile, it will payoff. It costs nothing and people will react to you more positively.
Smiling is contagious so pass along good health.
We all want to look our best and a smile makes us more attractive. There is an attraction factor to people that smile. Frowns tend to push people away. We want to know people that smile and discover what they have to smile about.
Smiling can change our mood. So if you don’t feel good, try a smile. It feels good to smile, so it can actual trick your body into changing your mood. There's a good chance you might feel better.
When you are under stress it can show up in your face. Smiling helps to prevent us from having a tired look, appearing worn down or overwhelmed. Your smile can even reduce the stress you might be feeling.
Smiling can help boost the immune system to work better. When you smile you become more calm and relaxed whereby the immune function improves. If a person smiles, it is more typical for them to feel more optimistic. People who are optimistic have stronger immune systems and are actually able to fight off illness better than pessimists.
If you want to lower your blood pressure just try smiling. It has been shown that there is a measurable reduction in your blood pressure while smiling. Take your blood pressure and take the reading. Then smile for a minute and take another reading while still smiling and see if you notice a difference.
Other studies have shown that a smile can work as a natural drug. It releases endorphins, natural pain killers, and serotonin. Together these three make us feel good, lift the spirit and gives energy.
A smile is like getting a face lift, it makes you look younger. The actual muscles that are used during a smile will lift the face, making a person appear younger. There is nothing wrong with looking younger.
Smiling makes you appear more confident and approachable. So when you get dressed for success remember to wear a smile, it will payoff. It costs nothing and people will react to you more positively.
Smiling is contagious so pass along good health.
Subscribe to:
Posts (Atom)
