Health Tips

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Tip of the Month: Holiday Healthy Eating
Even fitness enthusiasts have to agree the holidays are a difficult time of year to stick to a diet. We have to realize that it is okay to enjoy ourselves during get togethers with friends and family. We need to put less energy into impractical diet strategies and focus more on maintaining instead of losing weight. It is not practical, or beneficial, to starve yourself for an entire day leading up to a holiday event in order to munch on your favorite treats that evening. Nor is it practical to spend 5 hours at the gym the morning after in order to burn off all the extra calories you injested. Here are a few realistic healthy strategies to get you through the holidays.

1) Mingle. Focus more on family and friends and less on food. Don't stand guard at the buffet table, spend time with your loved ones.

2) Maintain Your Meals. Starving yourself the day of a holiday event in order to counteract your calorie intake that evening is not the way to go. Eat your usual healthy meals throughout the day to ensure you do not arrive at the party hungry and you won't head right for the snack table!

3) Limit Alcohol. I know, not what you want to hear while you're celebrating, but it's a fact that the more you drink, the less likely you are to care about what you eat. Try a wine spritzer with diet soda or creating a limit for yourself before you even get to the party.

4) Nibble, Don't Nosh. It's okay to partake in some of your favorite foods, but do not load up your plate with everything on the menu. If you see a couple of items you feel you have to try, place a fork-full of each on your plate and WALK AWAY. Savor what you took, have a glass of water or diet soda, and wait to see if you really need to have more. If the urge is too strong, repeat the process...one fork-full at a time!

5) Bring a Healthy Dish. Plan ahead! Whether you want to be a healthy influence on your friends and family or just ensure you have something guilt-free on the snack table, bring a healthful treat to your next get together. Try one of these easy, healthy items: a veggie tray with light dip or dressing, a fruit platter or fruit kabobs with lowfat yogurt dip, wheat tortilla chips or pita chips with fresh salsa, or apple slices with fat free caramel dip.

*Check out www.oxygenmag.com for more on this topic!

Tip of the Month: Super Foods!
Because of their significant health benefits, these top 5 foods were selected by Dietitians. Check them out!
1) Walnuts: One of the best plant protein sources, they are rich in fiber, antioxidants, B vitamins, magnesium, and have significantly higher amounts of omega 3 fatty acids than other nuts.

2) Flax Seed: A plant source, flax seed offers vegetarians an alternative of omega 3 fatty acids. With its heart-healthy benefits, it also contains fiber and lignan (a type of antioxidant).

3) Pomegranate: This newly talked about super food contains beneficial antioxidants, higher than most other fruits, including polyphenols, tannins, and anthocyanins. Pomegranate juice has cholesterol-lowering properties and is suggested to reduce blood pressure, especially systolic BP.

4) Salmon: Salmon is a perfect meat substitute because it is a great source of omega 3 fatty acids and protein. The American Heart Association recommends eating at least 2 servings of salmon per week!

5) Dark Greens: Dark green vegetables such as broccoli, asparagus, green beans, kale, chard, and bok choy are full of vitamins C, A, iron and calcium. These highly fibrous veggies are filling yet low in calories!

*Information provided by HealthCastle.com

Tip of the Month: Finding Motivation.
Everyone faces challenges at one point or another with staying motivated to exercise. It doesn't matter how in shape you are, everyone hits a workout "slump". Taking a day off to rest your body is one thing, but letting it turn into days or weeks can wreak havoc on your fitness.

1) Lacking energy? You may not feel like pushing yourself, but something is better than nothing. Go for a brisk walk outside, bike ride, or go to the gym for a 20 minute total body toning routine. If you know ahead of time that your workout will be brief, you're more likely to follow through with it.

2) Take a class. If you're finding it hard to motivate yourself, go to your local gym and take a group exercise class. There are so many different types of classes, you're bound to find one to fit your mood. Plus, a good instructor can help motivate you and push you harder than you can at a time when self-motivation is low.

3) Train with a buddy. Call a friend and invite them to workout with you. Most likely, they are struggling with finding motivation to exercise too, so you can push each other!

4) Update your playlist. Sometimes listening to your favorite song can get you in the mood to move! Load up your Ipod with tunes that get you motivated and listen to it during your workouts.

Tip of the Month: Climb those stairs!
Would you like to increase physical activity during your day? How about increase your leg strength and tone? The answer to both these questions is as easy as taking the stairs! Next time you're tempted to take the elevator at the office or your apartment building, take the stairs instead. You'll get a cardiovascular workout as well as strengthen your leg muscles. To increase intensity, try climbing 2 stairs at a time. This is good for targeting the quadriceps and glutes. Going down stairs also targets the quadriceps and to a lesser extent, the hamstrings.

For a great stair workout, try this circuit at home: Start at the top of your stairs and descend as quickly as you can. As soon as you get to the bottom, immediately turn and fact the stairs and lunge up, 2 at a time. Once you reach the top, descend quickly. At the bottom,turn to one side and side squat up 2 stairs at a time. When you reach the top, side squat down (2 stairs at a time if you can). At bottom, turn and repeat side squat up and down on the other side. When you finish, quickly turn and run up the stairs as fast as you can (1 step at a time). Repeat circuit 2-3 times.

*Information taken from Health & Fitness Tips, 2001

Tip of the Month:  The most important meal of the day.
Breakfast is most definitely the most important meal. The right breakfast can provide many health benefits, including weight control and improved performance, and it can give you energy to start the day. Studies show that eating a healthy (key word) breakfast can help give you:
* A more nutritionally complete diet, higher in nutrients, vitamins and minerals
* Improved concentration and performance
* More strength and endurance for physical
* Lower cholesterol levels
Skipping breakfast is not an effective strategy. Many studies, in adults and children, have shown that breakfast eaters tend to weigh less than those who skip breakfast.  One reason is that eating a healthy breakfast can reduce hunger throughout the day and help people make healthier food choices at other meals. Typically, hunger gets the best of breakfast-skippers, and they eat more at lunch and throughout the day.
Another reason behind the breakfast-weight control link implies that eating breakfast is part of a healthy lifestyle that includes making wise food choices and balancing calories with exercise. For example, consider the successful losers followed by the National Weight Control Registry, all of whom have lost at least 30 pounds and kept it off at least one year. Some 80% of the people in the Registry regularly eat breakfast.
In addition, most studies linking breakfast to weight control loss looked at a healthy breakfast containing protein and/or whole grains -- not meals loaded with fat and calories. So bagel eaters, beware!
*Information provided by MedicineNet.com
Another reason behind the breakfast-weight control link implies that eating breakfast is part of a healthy lifestyle that includes making wise food choices and balancing calories with exercise. For example, consider the successful losers followed by the National Weight Control Registry, all of whom have lost at least 30 pounds and kept it off at least one year. Some 80% of the people in the Registry regularly eat breakfast.
In addition, most studies linking breakfast to weight control loss looked at a healthy breakfast containing protein and/or whole grains -- not meals loaded with fat and calories. So bagel eaters, beware!
*Information provided by MedicineNet.com
Tip of the Month:  Alcohol and hot weather = a dangerous mix
Alcohol interferes with balance, coordination and judgment. Effects are heightened by sun exposure and heat, which means that if even minimal drinking is involved, you are still putting yourself at risk during hot weather activity. Risks include accidents and heat illness. Alcohol impairs judgment and can increase the risk of injury. Reports show that alcohol use is a factor in nearly 50% of adolescent and adult deaths associated with water recreation. Almost 1/3 of boating fatalities have involved alcohol use.   Alcohol also causes a loss of inhibitions and can lead to reckless behavior. People impaired by alcohol can misjudge swimming distances, water temperature, and when it's safe to operate a motor vehicle. Further, alcohol is a diuretic, which means it promotes dehydration as well as interferes with the body's ability to regulate its own temperature. Alcohol, like warm weather, also dilates your blood vessels, and therefore makes you more susceptible to passing out.

To protect yourself during hot weather activity, follow these easy steps:
1) Drink plenty of fluids. Avoid liquids that contain large amounts of sugar which can lead to dehydration.
2) Wear appropriate loose-fitting clothing and plenty of sunscreen.
3) Pace yourself by resting often in shady areas, especially if you feel lightheaded or faint.

Enjoy a happy and safe summer, and remember, use common sense when consuming alcohol during hot weather activities!

*Information provided by Hazelden Alive & Free Health Column

Tip of the Month: Take it outside!
Now that the weather has warmed up, break up the monotony of your usual gym workout and exercise outside. Switch things up by going to the park or a track and incorporate both cardiovascular and strength training activities that will be sure to challenge you and keep your heart rate up. Try this circuit out at the track, and don't forget your stopwatch!
Jog 1-2 laps to warm up
25 walking lunges (per leg)
30 seconds of jumping jacks or high-knee runs
20-25 pushups
Sprint 1/2 a lap
Dips (perform on the ground or a bench)
Run at a fast pace for 2 laps
25-30 squats (for higher intensity, do jump squats)
Sprint 1/2 a lap
Plank hold for 40-60 seconds
**Repeat 2-3 times

Looking for other outdoor activities? Take the dog for an after dinner walk, toss a ball or frisbee around with a friend, ask a friend to join you for a jog, get a group together and shoot some hoops, or challenge your significant other to a tennis match.

Take the opportunity to enjoy the warm weather!

Tip of the Month: Destress your life.
Easier said than done, I know. But, try to incorporate these 3 simple steps to lessen your stress, and improve your mood.
1) Take a Timeout. Don't work through your lunch or other breaks. Take this time to step away from your desk or work area and clear your mind of work. This is meant to be your time and time away from work, use it!
2) Meditation=Relaxation. Yoga, meditation, and tai chi are all activities that can help slow you down and bring peace to your job and life. Try this at work: If you feel yourself becoming overstressed, take a moment and close your eyes, take a few deep, cleansing breaths, and allow yourself to relax. Return to your previous task with a clear mind.
3) Introduce natural energy boosters. Instead of that midafternoon double latte that may provide instant energy but will leave you crashing later, opt for one of these healthier, more helpful choices:
   ** Green, ginseng, or eucalyptus tea. These teas will energize you more naturally, and will not leave you feeling run-down 30 minutes later.
   ** Take a walk. If you feel your stress level rising or your eyelids getting heavy around that 3:00pm timeframe, get up and go for a brisk walk. Outside in the fresh air is best, but even up a couple flights of steps or down the hallway can re-energize you.
   ** Don't forget to snack. Make sure you're eating little meals throughout the day to keep up your metabolism and your energy level. Pack healthy little snacks, such as a piece of fruit, cup of yogurt, pre-cut veggies, and a handful of nuts to snack on between your major meals. Not only will this help your metabolism, but it will also help you avoid that mid-day crash.

Tip of the Month: Drink your water.
Why is this so important? The human body is made up of between 55 and 75 percent water. Almost every cell in your body needs water to function properly and constantly needs to be replenished. As little as two percent water deficit can affect athletic performance, cause fatigue and decrease critical thinking abilities. Other health benefits provided by adequate water consumption include a reduction in kidney stones, joint lubrication, prevention and lessening of the severity of colds and flu, and constipation prevention.

How can you fit in adequate water consumption during the day? To get in the recommended eight to 10 cups per day, try to keep a bottle of water with you at all times. Drink water along with your meals, and especially bring water with you during your workouts. Water is necessary to your system, so stay hydrated!

Information provided by: The Cleveland Clinic Health Information Center

Tip of the Month: Eat more = Lose More!
Many people think by eating less, they will lose more weight. This is not the case. While it is important to consider portion control, eating very little, or even skipping meals during the day, can actually have an adverse effect. If the body thinks you are withholding food, it will go into "starvation mode" and hold onto calories and store them as fat.

Instead, fuel your internal fire to keep your metabolism working for you, not against you. Make sure you are eating small, healthy meals with protein, complex and fibrous carbohydrates throughout the day. In essence, you will be consuming MORE smaller meals throughout the day, and losing MORE body fat!

Tip of the Month: Set specific, realistic, attainable goals.
For instance, "I want to lose 10 lbs. in 5 weeks". This goal states an exact, realistic amount of weight loss and a realistic time period in which to lose it. You can healthfully lose 2 lbs. per week with diet and exercise. Wanting to lose 10 lbs. in 1 week, however, is not realistic, nor is it healthy.

This is the time of year when everyone is gung-ho about getting into shape. We have to realize that this takes time. In order to lose body fat and not lean muscle, aim to lose 1 1/2 -2 lbs. per week. Be patient, exercise intensely, stick to your diet, and the weight will come off. And remember, "A healthy lifestyle is a journey, not a destination!"
*Information provided by Hazelden Alive & Free Health Column