Now that the kids are out of school for the summer, they’re probably clamoring for summertime treats like ice cream, popsicles and hot dogs. But all those extra calories, chemicals and sugar can be unhealthy for growing children!
A recent NY Times article offered some book suggestions and tips for feeding your kids a healthy diet during summer months. Here are a few ideas for healthy and kid-friendly hot weather treats:
• Serve fruit smoothies instead of milkshakes.
• Keep fresh fruit clean and chopped so it’s easy to grab as a snack.
• Sweeten veggies like celery and carrots with a dab of all-natural peanut butter.
• Make naturally sweet peach crisp by baking sliced peaches topped with oatmeal, cinnamon and a dash of sugar.
• Mix fresh blueberries with yogurt for a creamy snack.
• Add black beans to hamburgers for a healthier picnic.
• Serve salsa instead of sour cream with tacos and burritos.
• Cucumbers dipped in hummus make a fun and tasty snack.
• Dip bananas in melted chocolate and freeze for a "monkey popsicle."
• Make salads interesting with an Asian-inspired ginger sesame dressing.
• Cut apple slices or sweet potato slices into fun, kid-friendly shapes.
• Add extra fruit to gelatin desserts.
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Physical exercise is important if you want to achieve a healthy body. Well, a recent MSNBC.com article reminded us that the same is also true about our brains. Mental exercise is important for a healthy mind.
In fact, studies have found that mental exercise can help ward off dementia and Alzheimer’s as we age. Here are some suggestions for a brain workout:
• Skip 30 minutes of TV each night and try a physical puzzle, such as a jigsaw puzzle or a Rubik’s Cube.
• Join a book club or a poetry group.
• Teach yourself a musical instrument.
• Make an effort to remember everyone’s name at the next party you attend.
• Play video games that require puzzle solving.
• Watch game shows that require knowledge, such as Jeopardy.
• Try some brain teasers at Brainbashers.com.
• Play "Memory" with kids.
• Do the crossword or Sudoku puzzle in your daily newspaper.
• Play strategic games with friends, such as Chess or Backgammon.
• Read books that require thought, like mysteries or philosophy.
• Learn how to "do it yourself" for small household repairs.
• Take a class that teaches you something new, such as baking, painting or personal finance.
• Visit a museum, zoo or aquarium.
• Start a new hobby that requires skill-building, such as knitting or woodworking.
• Leave your grocery list at home and try to remember the items on it.
There are other things you can do to try and prevent dementia, too. Research suggests that regular physical exercise–such as brisk walks and strength training–is also linked to lower rates of Alzheimer’s disease. And a strong social network may also help decrease your risk of developing dementia.
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Feeling stressed at work? You’re not alone. According to a survey reported by a recent MSNBC.com article, almost 60% of us cited "work" as the leading cause of stress in our lives.
And stress isn’t great for our health or our waistlines. In fact, stress has been linked to heart disease, acne, fatigue, aging, sickness and even abdominal fat! Unfortunately, most of us can’t take a power nap or siesta mid-way through our workday. However, consider one of these tricks for beating on-the-job stress:
Climb the stairs! Exercise will get your blood flowing and boost endorphins that make you feel good. Even five minutes of movement–like climbing a few flights of stairs or doing some yoga poses in your office–can help relieve stress.
Make some tea! Many people find that sipping herbal tea helps them relax. Try a combination specifically designed to be a tension reliever, such as Chamomile or Rooibos. The scent and taste of the tea will melt away stress.
Call a friend! If you’re frustrated about something specific–such as an upcoming deadline or an unfair boss–take a minute to call a friend. Venting your frustrations to a sympathetic ear can help you return to work with a clear head.
Meditate! If chanting a mantra isn’t your style, consider "meditating" in other ways. Spiritual prayer, for example, helps relax us in the same manner. You might also try distracting yourself with something fun for a few minutes, like a puzzle or game.
Give yourself a massage! Calling in a massage therapist may sound like a great idea, but it’s likely your boss won’t approve. So give yourself your own massage! Rub your temples, your shoulders or your feet to ease some of the day’s tension.
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Does your family spend more time watching TV than hiking, biking or walking? Have buckets of fried chicken or pizza delivery become your standard evening meal? Do your kids get cramps in their hands from video games and computer use?
If so, it’s time for you–and your family–to sign up for The Washington Post’s 2007 Fit For Fun Family Challenge. This is the second year of the challenge, which is a four-week program designed to get you started on the road to healthy eating and more physical activity. Anyone can follow the program, whether you’re a single person or a family with quintuplets!
And this program really works! Sally Squires recently wrote a column about some of the successes seen by last year’s participants. Check it out if you need a little motivation to get you started.
The Washington Post’s 2007 Fit For Fun Family Challenge is designed so that each week you’ll get one food goal and one activity goal Their website includes lots of resources to help guide you through the program.
Here are a couple of tips to help you meet your first week’s goals:
Food Goal: Eat more fruits and veggies.
• Add extra vegetables to soups, sandwiches and salads.
• Top cereal, yogurt and oatmeal with sliced fruit.
• Replace one snack–like potato chips–with crunchy raw veggies.
• Serve fruit for dessert instead of ice cream or cake.
• Browse your supermarket for new veggies, then find recipes at www.allrecipes.com.
Activity Goal: Gather up your workout gear.
• Search your garage for sporting equipment, like basketballs or Frisbees.
• Make a space in a drawer or closet for just your exercise clothes.
• If necessary (and affordable), purchase new workout shoes.
• Check gears, chains and brakes on bicycles, treadmills and other exercise machines.
• Search online for maps of nearby hiking trails and biking paths.
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Does your family spend more time watching TV than hiking, biking or walking? Have buckets of fried chicken or pizza delivery become your standard evening meal? Do your kids get cramps in their hands from video games and computer use?
If so, it’s time for you–and your family–to sign up for The Washington Post’s 2007 Fit For Fun Family Challenge. This is the second year of the challenge, which is a four-week program designed to get you started on the road to healthy eating and more physical activity. Anyone can follow the program, whether you’re a single person or a family with quintuplets!
And this program really works! Sally Squires recently wrote a column about some of the successes seen by last year’s participants. Check it out if you need a little motivation to get you started.
The Washington Post’s 2007 Fit For Fun Family Challenge is designed so that each week you’ll get one food goal and one activity goal Their website includes lots of resources to help guide you through the program.
Here are a couple of tips to help you meet your first week’s goals:
Food Goal: Eat more fruits and veggies.
• Add extra vegetables to soups, sandwiches and salads.
• Top cereal, yogurt and oatmeal with sliced fruit.
• Replace one snack–like potato chips–with crunchy raw veggies.
• Serve fruit for dessert instead of ice cream or cake.
• Browse your supermarket for new veggies, then find recipes at www.allrecipes.com.
Activity Goal: Gather up your workout gear.
• Search your garage for sporting equipment, like basketballs or Frisbees.
• Make a space in a drawer or closet for just your exercise clothes.
• If necessary (and affordable), purchase new workout shoes.
• Check gears, chains and brakes on bicycles, treadmills and other exercise machines.
• Search online for maps of nearby hiking trails and biking paths.
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Reuters Health recently reported on a survey that found the high cost of healthy foods may impact the diet of the U.S. population. Households with a lower income were more likely to eat a poor diet. The implications of this research need further investigation. In the meantime, however, the best we can do is to try and find ways to purchase healthy foods for less.
Here are a few cost-cutting techniques:
Buy bagged: The shiny red apples and plump oranges in the produce bin are expensive! Instead, look for produce that’s been bagged–like 5 lb bags of apples. The apples may be smaller and less shiny, but they’re almost always a cheaper cost-per-pound purchase.
Skip convenience: Pre-washed and pre-chopped salad lettuce is convenient. But you’ll spend a lot less by buying regular lettuce and chopping it yourself. It only takes a few minutes of your time, and it will easily save you an extra few bucks each week.
Buy bulk: Certain foods–like nuts, seeds and grains–are cheaper when you purchase them from bulk bins. A bulk buy of almonds, for example, is likely to cost half the price of a small plastic bag of nuts purchased in the baking aisle.
Shop elsewhere: Your supermarket may not be the best place to purchase healthy foods. Look for food co-ops, farm stands and ethnic food stores. By making a few stops at different shops, you may be able to cut your food bill significantly.
Buy in-season: Produce that’s grown locally–and therefore doesn’t need to travel far–is going to be the least expensive. Stick with in-season veggies and fruits to get the best bargain.
Shop sales: If apples are on sale this week, buy apples. Pick up extra bananas when they’re bargain priced (freeze them for smoothies). You may not get as much of a day-to-day variety in your diet, but sticking to sales will get you variety from week-to-week–and you’ll save money, too.
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Wondering if that daily soda habit is harming your health? A recent NY Times article suggested that our beverage consumption has a significant impact on decaying teeth, osteoporosis, heart disease, obesity and more.
The article discussed a recent panel of nutrition experts that published a "Beverage Guidance System." This report was designed to help folks make the best beverage choices.
Water topped the list as the healthiest option. It’s calorie-free, and has no additives, preservatives or artificial ingredients. Unlike sugary beverages, water can actually help boost our overall health.
Unfortunately, most of us drink too many sodas, high-calorie coffee concoctions and sugary juices. As a result, we add extra pounds to our waistlines. But these tips can help you control your hunger and increase your water consumption:
Drink water when you feel hungry. Many times we misinterpret thirst as hunger, so we end up snacking when we should be drinking. Whenever you feel a bit hungry, drink a glass of water. It’s possible you were just mildly dehydrated.
Drink water before meals. Most of us like that "full" feeling in our bellies after a big meal–but it usually means we ate way too much! Drink a glass of water before you eat and your tummy will feel full sooner.
Drink water instead of soda. Are you a fan of sugary soft drinks? Try replacing just one of your daily sodas with seltzer water. You’ll get the fizz without the sugar, and you’ll shave about 100 calories from your daily diet!
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Do you have a green thumb? You’re in luck! According to a recent WebMD.com article, gardeners get plenty of exercise. All that lifting, planting and weeding helps boost endurance, improve flexibility and increase strength.
But what if you don’t have the space–or inclination–to garden? There are still plenty of hobbies that can help improve your health! Some examples:
Culinary Classes! Have you always wanted to be a gourmet cook? Check your local community center, health department or community college for healthy cooking classes. Some specialize in certain diets–like meals for diabetics. Others simply focus on cooking healthy, tasty foods. You’ll learn how to create mouth-watering meals that are good for your waistline, too!
Martial Arts! You don’t have to be as flexible as Bruce Lee to enjoy a martial arts class. People of any age can learn to kick and punch like a pro. You’ll also learn basic self defense moves, and it’s a great workout, too! If you prefer something a little more low-key, consider a Tai Chi program. The moves are slow and controlled, so there’s less stress on older joints.
Volunteer Work! Want to volunteer your time–and energy–to a good cause? Visit your local animal shelter! Dog walkers are always in demand. You’ll get a chance to spend time with animals and get a brisk walk, too! Another good choice is Habitat for Humanity. You’ll burn calories and help others as you carry wood, hammer nails and build a house.
Puzzles! Crossword and Sudoku puzzles may not sound particularly healthy. But studies have found that these types of mental challenges help keep your memory sharp! Spend a little time each week exercising your brain, and your mind will be young and active in the future.
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You’re at dinner with friends, family or co-workers. One woman starts complaining about the extra bulge on her tummy. Another woman commiserates by groaning about her "saddlebags." Before you know it, everyone’s griping about their least favorite body part.
It’s likely this scenario may sound familiar to you. A recent study, as reported by MSNBC.com, revealed that "fat talk" is part of the social norms in our society. According to the researchers, women will degrade their own body parts in social settings–and other women are obligated to participate.
Unfortunately, this type of talk can harm our self esteem and damage our weight loss progress. Telling others about your stomach pooch or "thunder thighs" only serves to…
• Confirm–and reinforce–a negative self image
• Turn your focus to the things you dislike about yourself, rather than the things you like
• Make you concentrate on your weight rather than your health
So the next time you’re sitting with a bunch of folks who start complaining about their bumps and bulges, try discouraging the negative talk with these tips:
Redirect the conversation: If someone mentions her "pear-shaped body," start discussing the sweet Bartlett pears you purchased at the supermarket.
Offer a positive: Rather than saying something negative about yourself, say something positive about someone else in the group. Compliment his/her clothing, hairstyle or glowing skin.
Focus on health: If you feel you must join in the "fat talk," try focusing on your health. Discuss how you’d like to exercise more or eat more vegetables.
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According to a recent AP News article, health care costs will only continue to climb during the next decade. In fact, the article reports that ten years from now, $1 of every $5 spent will be for health related expenses.
However, there is one simple way to help keep your health care costs low: stay healthy for as long as possible.
Healthy folks pay less for health insurance premiums. They need fewer prescription drugs, fewer doctor visits and fewer laboratory tests. This all equals a lower total cost.
So what steps should you take now if you want to lower your health care bill in the future?
Maintain a healthy weight: Obesity is linked to a variety of health ills, including diabetes, heart disease and some cancers. Keep your weight within a healthy range and you’ll be less likely to suffer from these problems.
Be active: Physically active folks tend to have stronger bones, stronger muscles and better balance. This means fewer falls and broken hips as they age. Moreover, regular activity decreases your risk of cardiovascular disorders and diabetes–two debilitating and costly diseases.
Eat veggies and fruits: Plant foods are chock full of antioxidants, which many experts believe can help prevent some cancers. Filling your tummy with vitamins and minerals–instead of clogging your arteries with fat–will help keep your body strong and healthy.
Socialize: Studies suggest that people with a strong social network tend to be happier and healthier as they age. Maintain your relationships with loved ones and you may experience fewer health problems in the future.
Enjoy everything–in moderation: Most people can’t–or won’t–give up things like saturated fats or processed sugar. And you don’t have to give them up entirely to be healthy. But do your best to keep these types of unhealthy foods to a minimum. Enjoy them, but enjoy them in moderation so they don’t have a significantly negative impact on your health.
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