Don't Give Up Just Yet!
Deciding to exercise sometime in the future is easy. In fact, you often make that decision when you’re rested, energetic and motivated. What happens when the time comes to actually do it? You may hear a little voice in your head saying, “I’m so tired and I’d much rather sleep in than exercise. Um, maybe I could do it later.”
Skipping your workout may be the right decision, especially if you’re sick or injured. Other times, there isn’t a good reason, but that voice in your head just won’t stop. Before you skip your workout, there are a few questions to ask yourself that may help you make the right choice.
1. Will I regret this decision?
Maybe it would feel good to stay in bed and sleep or go home from work without the hassle of going to the gym, but how will you feel later? Instant gratification can be rewarding, but that good feeling often wears off, leaving you feeling guilty and wishing you’d made a different choice. Thinking about the consequences may push you to make the right decision. Remind yourself that:
* Exercise is a choice, not a jail sentence. Knowing you're in charge of what you do may nudge you in the right direction.
* Exercise is a commitment you make every day. Some days you're more committed than others, so draw on your discipline to get you out the door.
* Every day is different. You may have to work harder sometimes to get motivated.
2. How much have I exercised this week?
Look back at what you’ve done this week and ask yourself if you can afford a day off from exercise. If it’s the end of the week and you’ve worked out every day, you may need a day off to let your body recover and reenergize. If it’s been a few days, however, ask yourself if skipping workouts is starting to become a habit. Will skipping another workout make it even harder to get back on track tomorrow?
Now is a good time to start an exercise calendar to keep track of your workouts. Print out a monthly calendar and write down the workouts you’ve done and the workouts you plan to do. Keep it nearby so you can look at it whenever the urge to skip strikes.
3. How will I make up for my missed workout?
Imagine that you do skip your workout. Now ask yourself how you’ll make up for it. Will you do it later, maybe after work or before bed? Or will you get up early tomorrow and workout extra long? Visualize that and ask yourself if you’ll really do it -- or if you’re setting yourself up for failure.
If you do change your schedule, decide you can workout later only if you prepare for it ahead of time. For post-work exercise, pack your gym bag before you leave or get out your equipment and clothes so you can change as soon as you get home. If you’re exercising the next morning, put your workout clothes next to the bed and write down your workout plan. Put the note on top of your clothes so you won’t skip it tomorrow.
4. Do I have a legitimate reason to skip this workout?
Sometimes, skipping a workout is the best idea. If you’re sick, tired or injured, you may need to rest. If it’s a matter of motivation, think about or write down anything that might motivate you such as:
* All of the benefits of exercise
* Imagine all the people working out right now. If they can do it, so can you
* Think of how good you’ll feel when you’ve finished your workout
* Remember that getting started is the hardest part. Commit to doing your warm up. If you can get that far, you'll keep going
* Picture yourself putting on those jeans that haven’t fit in awhile
* Think of a future vacation or event you’d like to lose weight for
Keep trying until you find something that works and then keep your list handy for the next time.
5. How will missing this workout affect my goals?
If you’re trying to lose weight, how important is this workout? Exercising burns calories, builds endurance and improves strength. If you skip it, none of that will happen. Maybe missing one day won’t hurt but, remember, it’s the accumulation of your workouts that leads to success. Try these ideas:
* Remember your goals. Write them down and remember when you set them. Even if the urgency isn’t the same, it may be enough to get you started.
* Get some support. Have a friend email a workout reminder or tell someone about your goals so you’re held accountable.
* Set new goals. If your goals aren’t motivating right now, set a new goal to complete your workout that day. Making your goals smaller may help you reach them.
6. What could I do to make my workout more appealing?
If you’re dreading the coming workout, having something to look forward to may get you moving. Some ideas:
* Try a long warm up. Knowing you’ll have plenty of time to get ready for exercise may make it easier to get started.
* A new playlist. The right music makes any workout more fun. Download new music or create a playlist. Put your favorite song first to start your workout on the right foot.
* Try a long cool down. Spend extra time stretching after your workout to end things on a good note.
* Workout with a friend. If you’re dragging, ask a friend to workout with you. Having to show up is motivation all by itself.
* Talk about it. Everyone struggles from time to time. Join the exercise forum to get new perspectives on your workouts.
7. How could I reward myself for doing my workout?
When it comes to exercise, a little reward goes a long way towards motivation. If you’re having trouble getting started, think of how you could reward yourself for a job well done. Some ideas:
* Sitting in a hot tub or hot bath after your workout
* Time to read your favorite book or watch your favorite TV show
* A massage
* A night out with friends
* Going to a movie
* Time to play your favorite video or computer game
* A new workout outfit
You deserve a reward for working hard and if it motivates you to finish your workout, it's worth it.
8. How could I change my workout?
If you’re thinking of ditching your workout because you woke up late or had to work longer than usual, don’t skip the whole thing. Think of creative ways to get in a short, effective workout that will get the job done. If you have 10 or 15 minutes, try an intense interval workout. Warm up with a brisk walk and then alternate high intensity sprints or speedwalking for 30 seconds with recovery walks for 30 seconds. Choose a few whole body exercises like pushups, squats, lunges, jumping jacks or cross-country shuffles and go through a circuit, doing each one for a minute. Other workout ideas:
* 10-Minute Timesaver Workouts
* Burn 100 Calories in 10 Minutes
* 10-Minute Strength
* Office Workout
* Working Out on the Road
9. How will skipping my workout affect my day?
Your workout isn’t just important for burning calories, it can affect every part of your day, both physically and mentally. Remind yourself that getting in your workout will:
* Give you more energy
* Improve your confidence and self-satisfaction
* Start your day on the right foot
* Help you concentrate better
* Help you get more things done
* Allow you to actively re-commit to your goals
Exercise is one of the few things you can do that seep into all areas of your life. Just a few minutes and a little sweat will pay off in the long run.
10. What stands in the way of my workout?
Identify the thoughts stopping you from exercise and work through each one logically. Some common thoughts:
* "I’m too tired." After working all day, your mind is tired, but your body will feel better once it starts moving.
* "I’m too hungry." Have some yogurt or a sports drink. You’ll get an immediate infusion of energy to make it to the gym.
* "I don’t feel like it." Don't wait until you feel like it, because that may not happen. Once you get started, you’ll be more excited about your workout.
* "I have too much to do." You'll get more done if you put fitness first. Even a short workout is worth doing.
* "I'll do it later." It’s harder to workout when life gets hectic. Get your workout in early to guarantee your success.
Monday, March 30, 2009
Thursday, March 26, 2009
Longetivity: Health Risk Factors and Quality of Life
Smoking, Alcohol, Inactivity and Obesity
QALYs (quality-adjusted life years) are a way researchers can look at the total impact of a risk factor on quality of life. QALYs combine reductions in life expectancy with loss of health causing disability and pain. The calculations can be complex, but the way to think about QALYs is the number of healthy, disability-free years of life. Here are some risk factors and their QALY number.
Smoking and Quality of Life
A 25 year old who smokes can expect to lose 10 to 11 QALYs compared to a person who never smoked.
High Alcohol Consumption and Quality of Life
A 25 year old who drinks can expect to loose 5 (men) or 3 (women) QALYs compared to someone who drinks less.
Physical Activity and Quality of Life
A 25 year old who is inactive can expect to lose 7 QALYs compared to someone who is active.
Obesity and Quality of Life
An obese 25 year old can expect to lose 3 (men) or 6 (women) QALYs compared to a person with healthy weight.
Quality of Life and Risk Factors
As the numbers above show, health risk factors impact more than just life expectancy -- they decrease a person's health span (the number of years a person lives without illness or disability). Remember that when looking at these numbers, a 25-year-old person has about 55 years of life remaining (on average, give or take). The goal is to have 55 QALYs as well (in other have all those years be healthy). A loss of 5.5 QALYs means a loss of 10% of potential health. That is extremely significant. So eliminate those risk factors and regain your QALYs.
QALYs (quality-adjusted life years) are a way researchers can look at the total impact of a risk factor on quality of life. QALYs combine reductions in life expectancy with loss of health causing disability and pain. The calculations can be complex, but the way to think about QALYs is the number of healthy, disability-free years of life. Here are some risk factors and their QALY number.
Smoking and Quality of Life
A 25 year old who smokes can expect to lose 10 to 11 QALYs compared to a person who never smoked.
High Alcohol Consumption and Quality of Life
A 25 year old who drinks can expect to loose 5 (men) or 3 (women) QALYs compared to someone who drinks less.
Physical Activity and Quality of Life
A 25 year old who is inactive can expect to lose 7 QALYs compared to someone who is active.
Obesity and Quality of Life
An obese 25 year old can expect to lose 3 (men) or 6 (women) QALYs compared to a person with healthy weight.
Quality of Life and Risk Factors
As the numbers above show, health risk factors impact more than just life expectancy -- they decrease a person's health span (the number of years a person lives without illness or disability). Remember that when looking at these numbers, a 25-year-old person has about 55 years of life remaining (on average, give or take). The goal is to have 55 QALYs as well (in other have all those years be healthy). A loss of 5.5 QALYs means a loss of 10% of potential health. That is extremely significant. So eliminate those risk factors and regain your QALYs.
Monday, March 23, 2009
Live to 90: 5 Lifestyle Factors for Longevity
You have more control over your longevity and life expectancy than you may think. Sure, your genetics and family history factor into how long you will live; but your lifestyle choices may be more important. In fact, your genes probably make up less than 30% of what determines how long you will live –- the rest is your lifestyle and your environment.
5 Behaviors to Reach 90
Reaching age 90 in good health is a great longevity goal. Women have an easier time reaching 90 than men (see Why Women Live Longer for some details). By studying men and their behaviors, researchers can begin to figure out what really matters for healthy and successful aging. What they have found is that five things make a big difference in living to 90 (for men): not smoking, maintaining a healthy weight, good blood pressure control, regular exercise, and no diabetes.In 1981, researchers began enrolling men into a study on aging. They enrolled total of 2,300 healthy man with an average age of over 70. The men were given yearly surveys about their lifestyle and health. By the end of the study, 970 men (42%) made it to the 90s. Those 42% had different habits and behaviors that helped them live longer.
How to Live Longer
The study found five factors linked to surviving past 90:- Non-smokers were twice as likely to see 90 as smokers.
- Diabetics had an 86% increase in a chance of death before 90.
- Obese people had a 44% increase in the chance of death before age 90.
- High blood pressure increased the death threats before 90 by 28%.
- Men who exercise reduced their death risk before 90 by 20 to 30% (depending on how much and how often they exercise).
Get Started
Get started on living longer by taking one of these factors each month. For some of them, like high blood pressure and diabetes, you may need the help of your doctor to get in control. For the other factors you may need information and the support of your friends and family.Thursday, March 19, 2009
Longetivity: Go Outside for a Longer Life Expectancy
Life expectancy can be increased with simple steps and changes. This guide will help you find ways to increase your life expectancy and improve your health and feel great as you age. Let's start with the easiest: increase your life expectancy with sunlight.
Life expectancy can be increased simply by going outside. See, what happens when you go outside is that your skin gets exposed to sunlight. That exposure triggers cells in your skin to produce Vitamin D. This vitamin (really a prohormone, but let's not worry about that here) is essential for bone health and is turning out to be important in depression, heart disease, diabetes and just about everything.
Some estimate that 50% of adults have low levels of vitamin D, because we simply don't get outside that much (sitting by a window doesn't count, the glass filters too much of the sunlight). This is a shame, because maintaining vitamin D levels has to be the easiest and cheapest way to improve your health and increase your life expectancy. Getting outside for just 15 minutes a day and exposing your hands and face to sunlight is enough to maintain vitamin D levels in most cases.
If you are concerned about your vitamin D levels, your doctor can order a simple blood test that will tell you if your levels are low. If for some reason you can't get outside enough, there are vitamin D supplements that you can take (but getting outside is a better option, if you can).
Elderly people need to pay special attention to their vitamin D levels. If you are a caregiver, be sure to assist your loved one in getting outside just a little bit every day. Not only will with improve vitamin D levels, but it could also improve sleep because sunlight also regulates another hormone in the body called melatonin that controls your sleep cycle.
Life expectancy can be increased simply by going outside. See, what happens when you go outside is that your skin gets exposed to sunlight. That exposure triggers cells in your skin to produce Vitamin D. This vitamin (really a prohormone, but let's not worry about that here) is essential for bone health and is turning out to be important in depression, heart disease, diabetes and just about everything.
Some estimate that 50% of adults have low levels of vitamin D, because we simply don't get outside that much (sitting by a window doesn't count, the glass filters too much of the sunlight). This is a shame, because maintaining vitamin D levels has to be the easiest and cheapest way to improve your health and increase your life expectancy. Getting outside for just 15 minutes a day and exposing your hands and face to sunlight is enough to maintain vitamin D levels in most cases.
If you are concerned about your vitamin D levels, your doctor can order a simple blood test that will tell you if your levels are low. If for some reason you can't get outside enough, there are vitamin D supplements that you can take (but getting outside is a better option, if you can).
Elderly people need to pay special attention to their vitamin D levels. If you are a caregiver, be sure to assist your loved one in getting outside just a little bit every day. Not only will with improve vitamin D levels, but it could also improve sleep because sunlight also regulates another hormone in the body called melatonin that controls your sleep cycle.
Monday, March 16, 2009
7 fitness don'ts for exercise newbies to athletes
1. Don't lean on the machines
You may not realize how much your depending on the handle bars on stair-steppers, treadmills, ellipticals and other equipment you use to exercise. Do a posture check several times throughout your workout so you will get the most out of your time on the machine and avoid wrist and back strain leaning can cause.
2. Don't overdo sports bars and energy drinks
Don't assume that "fitness" food and beverages are low in calories or fine to eat in mass quantities. If you're doing endurance exercise - two hours or longer - you will definitely need to refuel. Otherwise, pay attention to what's in the bars and drinks you're packing in your gym bag and how many servings you're really consuming when you work out. Check in with a nutritionist for some healthy snack and diet options if you are relying on Luna Bars and Gatorade as meal replacements or for every snack outside of the gym.
3. Don't undereat before you exercise
If you are training for an event, doing endurance exercise, or love intense workouts, it is especially important for you to have enough fuel for all that activity. Be sure your body's getting the right amount of healthy carbs - vegetables, fruits, and whole grains - to help you maintain your energy.
4. Don't overstay at the gym
It makes sense that if you pay all that money for a gym contract, you want to get the most out of your membership. Be sure to balance the time you are spending indoors on the treadmill and in studio classes with outdoor activities. Not only will it shake up your routine a bit, you may exercise differently, more intensely, calmer, or longer when you are outside. Plus, you might just soak up some much-needed vitamin D while the 40% of Americans who are deficient are sadly experiencing bone weakness and higher levels of crabbiness (kidding...sort of).
5. Don't obsess over your abs
Of course, building a strong core is a key to being fit. But ignoring the rest of your muscles could throw your body out of balance. This can cause low back pain (and who needs more of that?), not to mention out-of-whack body image. Consult a certified personal trainer for ways to incorporate training other muscle groups into your weekly routine. You might just be able to capitalize on your fitness passion while re-framing your focus to toning, caring, and appreciating your whole body, not just one part of it.
6. Don't lift too much weight
Check your self-competition or need to one-up the lady lifting next to you at the gym door. Instead, get some good advice from a trainer or strength and conditioning coach to find out an appropriate amount of weight for your body size, fitness level, and goals. From there, gradually add weight, being sure to listen to your body when you are struggling to do another set or just get the dumbbell off the ground. Remember that being challenged is good but lifting to the point of muscle failure is not.
7. Don't take it too easy
If you've gotten bored with your daily treadmill session, don't ever sweat anymore, or don't really feel like you've worked anything out when you leave the gym, it may be time to amp up your exercise drill. Set some challenging and still attainable goals that you can work up to slowly, consider doing an interval workout to make things more interesting, or buddy up with someone who will keep you (and your routine) on your toes. Clearly, any activity is better than none, but why not make the time you invest in working out really worthwhile?
You may not realize how much your depending on the handle bars on stair-steppers, treadmills, ellipticals and other equipment you use to exercise. Do a posture check several times throughout your workout so you will get the most out of your time on the machine and avoid wrist and back strain leaning can cause.
2. Don't overdo sports bars and energy drinks
Don't assume that "fitness" food and beverages are low in calories or fine to eat in mass quantities. If you're doing endurance exercise - two hours or longer - you will definitely need to refuel. Otherwise, pay attention to what's in the bars and drinks you're packing in your gym bag and how many servings you're really consuming when you work out. Check in with a nutritionist for some healthy snack and diet options if you are relying on Luna Bars and Gatorade as meal replacements or for every snack outside of the gym.
3. Don't undereat before you exercise
If you are training for an event, doing endurance exercise, or love intense workouts, it is especially important for you to have enough fuel for all that activity. Be sure your body's getting the right amount of healthy carbs - vegetables, fruits, and whole grains - to help you maintain your energy.
4. Don't overstay at the gym
It makes sense that if you pay all that money for a gym contract, you want to get the most out of your membership. Be sure to balance the time you are spending indoors on the treadmill and in studio classes with outdoor activities. Not only will it shake up your routine a bit, you may exercise differently, more intensely, calmer, or longer when you are outside. Plus, you might just soak up some much-needed vitamin D while the 40% of Americans who are deficient are sadly experiencing bone weakness and higher levels of crabbiness (kidding...sort of).
5. Don't obsess over your abs
Of course, building a strong core is a key to being fit. But ignoring the rest of your muscles could throw your body out of balance. This can cause low back pain (and who needs more of that?), not to mention out-of-whack body image. Consult a certified personal trainer for ways to incorporate training other muscle groups into your weekly routine. You might just be able to capitalize on your fitness passion while re-framing your focus to toning, caring, and appreciating your whole body, not just one part of it.
6. Don't lift too much weight
Check your self-competition or need to one-up the lady lifting next to you at the gym door. Instead, get some good advice from a trainer or strength and conditioning coach to find out an appropriate amount of weight for your body size, fitness level, and goals. From there, gradually add weight, being sure to listen to your body when you are struggling to do another set or just get the dumbbell off the ground. Remember that being challenged is good but lifting to the point of muscle failure is not.
7. Don't take it too easy
If you've gotten bored with your daily treadmill session, don't ever sweat anymore, or don't really feel like you've worked anything out when you leave the gym, it may be time to amp up your exercise drill. Set some challenging and still attainable goals that you can work up to slowly, consider doing an interval workout to make things more interesting, or buddy up with someone who will keep you (and your routine) on your toes. Clearly, any activity is better than none, but why not make the time you invest in working out really worthwhile?
Thursday, March 12, 2009
Personal Hygiene: Is Hand Sanitizer Better Than Hand Washing?
Alcohol-based hand sanitizer has been around for years, but the research was never quite clear whether it was as effective against germs as washing your hands. The verdict is in, and it looks like hand sanitizer is at least as effective.
According to research performed by the U.S. Centers for Disease Control and Prevention, hand sanitizer is considered as effective at killing germs as washing your hands with soap and water, unless hands are visibly soiled.
The main point to remember, however, is that the alcohol content of the handrub must be at least 60 percent to be effective.
To keep yourself and your family healthy, it's important to clean your hands, especially after you've used the restroom or prepared food. Vigorously washing your hands with warm water and soap for 20 seconds is still a tried and true method. Alcohol-based hand sanitizers can be a convenient alternative, however, as you can use them on-the-go--after you have been on public transportation, touched an animal or grocery cart, etc. The CDC recommends both hand sanitizing wipes and alcohol based gels.
Be sure to use enough to cover all surfaces of your hands, including between your fingers, and rub your hands until they are dry.
According to research performed by the U.S. Centers for Disease Control and Prevention, hand sanitizer is considered as effective at killing germs as washing your hands with soap and water, unless hands are visibly soiled.
The main point to remember, however, is that the alcohol content of the handrub must be at least 60 percent to be effective.
To keep yourself and your family healthy, it's important to clean your hands, especially after you've used the restroom or prepared food. Vigorously washing your hands with warm water and soap for 20 seconds is still a tried and true method. Alcohol-based hand sanitizers can be a convenient alternative, however, as you can use them on-the-go--after you have been on public transportation, touched an animal or grocery cart, etc. The CDC recommends both hand sanitizing wipes and alcohol based gels.
Be sure to use enough to cover all surfaces of your hands, including between your fingers, and rub your hands until they are dry.
Monday, March 9, 2009
Tips for Staying Healthy at Work
Staying healthy at work isn't always easy. With all your coworkers sneezing and sniffing around you, it may seem impossible. Find out how to stay healthy at work with these tips.
1. Wash Your Hands. Often.
This means every time you use the restroom, before you eat, after you sneeze or cough and any other time your hands feel dirty. Also, keep a bottle of hand sanitizer at your desk, for when you can't get to a sink.
2. Keep your workspace clean.
Clean your phone, computer keyboard and anything else that you use frequently. Even if you are the only user, germs can live on these objects and you can reinfect yourself.
3. Eat balanced meals every day – including breakfast!
Many people are tempted to skip breakfast because it takes too long to eat in the morning or in an (misguided) effort to lose weight. It has been proven that people who eat breakfast are healthier and more likely to remain at a healthy weight.
4. Avoid coworkers who are sick.
You would hope that coworkers who are contagious would stay home from work. Unfortunately, this is usually not the case. If they do show up, try to avoid direct contact with them (without being rude, of course).
5. Drink AT LEAST 8 glasses of water a day.
Sodas and coffee may help you stay awake, but they will also contribute to dehydration. So you need to be sure to drink water also. Just keep a water bottle with you all the time, drink throughout the day and you will probably get what you need.
6. Take frequent breaks throughout the day.
When you are feeling tired or sore, get up and walk around for a few minutes. Or try some of these tips for stretching at your desk. Taking breaks and keeping your body in shape will help you feel better and make you more productive.
7. Use your vacation days.
It may feel like there is never a good time to be away from the office, but people who do not take vacations are more likely to be sick. Vacations are a good way to relieve stress, which has been proven to contribute to illness. So even if it is just a few long weekends, use your vacation days and don’t take your work with you.
8. Quit smoking.
It is pretty common knowledge these days that smoking is bad for your health. Smokers get sick much more frequently than non-smokers. You are also getting less work done if you have to take frequent smoke breaks throughout the day. And no, smoke breaks do not promote productivity like exercise breaks do. Nicotine is a stimulant and actually increases your body’s stress level.
Share Your Thoughts
If you take these tips into consideration and implement them into your daily work routine, you should notice that you feel better and will remain healthier. With so many illnesses going around this time of year, you should do everything you can do avoid getting sick. If you have any more tips on staying healthy in the workplace, don’t keep them to yourself, share them in the Prevention Forum!
1. Wash Your Hands. Often.
This means every time you use the restroom, before you eat, after you sneeze or cough and any other time your hands feel dirty. Also, keep a bottle of hand sanitizer at your desk, for when you can't get to a sink.
2. Keep your workspace clean.
Clean your phone, computer keyboard and anything else that you use frequently. Even if you are the only user, germs can live on these objects and you can reinfect yourself.
3. Eat balanced meals every day – including breakfast!
Many people are tempted to skip breakfast because it takes too long to eat in the morning or in an (misguided) effort to lose weight. It has been proven that people who eat breakfast are healthier and more likely to remain at a healthy weight.
4. Avoid coworkers who are sick.
You would hope that coworkers who are contagious would stay home from work. Unfortunately, this is usually not the case. If they do show up, try to avoid direct contact with them (without being rude, of course).
5. Drink AT LEAST 8 glasses of water a day.
Sodas and coffee may help you stay awake, but they will also contribute to dehydration. So you need to be sure to drink water also. Just keep a water bottle with you all the time, drink throughout the day and you will probably get what you need.
6. Take frequent breaks throughout the day.
When you are feeling tired or sore, get up and walk around for a few minutes. Or try some of these tips for stretching at your desk. Taking breaks and keeping your body in shape will help you feel better and make you more productive.
7. Use your vacation days.
It may feel like there is never a good time to be away from the office, but people who do not take vacations are more likely to be sick. Vacations are a good way to relieve stress, which has been proven to contribute to illness. So even if it is just a few long weekends, use your vacation days and don’t take your work with you.
8. Quit smoking.
It is pretty common knowledge these days that smoking is bad for your health. Smokers get sick much more frequently than non-smokers. You are also getting less work done if you have to take frequent smoke breaks throughout the day. And no, smoke breaks do not promote productivity like exercise breaks do. Nicotine is a stimulant and actually increases your body’s stress level.
Share Your Thoughts
If you take these tips into consideration and implement them into your daily work routine, you should notice that you feel better and will remain healthier. With so many illnesses going around this time of year, you should do everything you can do avoid getting sick. If you have any more tips on staying healthy in the workplace, don’t keep them to yourself, share them in the Prevention Forum!
Thursday, March 5, 2009
5 Foods for a Better Mood
1) Oatmeal
Oatmeal may help if you find yourself feeling irritable and cranky. It is rich in soluble fiber, which helps to smooth out blood sugar levels by slowing the absorption of sugar into the blood.
Oatmeal is also a great food to help you stick with your diet plan, because the soluble fiber in oatmeal forms a gel that slows the emptying of your stomach so you don't feel hungry quickly.
Other foods high in soluble fiber are: beans, peas, barley, citrus fruits, strawberries and apples.
What to try:
Add tasty toppings to oatmeal, such as:
* Low-fat granola and skim milk
* Coarsely chopped apple or unsweetened chunky applesauce with cinnamon
* Strawberries and sliced almonds
2) Walnuts
Walnuts have long been thought of as a "brain food" because of their wrinkled, bi-lobed (brainlike) appearance. But now we know that walnuts are an excellent source of omega-3 essential fatty acids, a type of fat that's needed for brain cells and mood-lifting neurotransmitters to function properly and possible help some people with depression.
Other foods rich in omega-3 fatty acids include salmon, sardines, flaxseeds, and omega-3 fortified eggs.
What to try:
* Instead of reaching for a muffin as a snack, try walnuts and an apple. The fiber and good fat will also curb your appetite for longer.
* Try mixing crushed walnuts into yogurt as a snack.
* Sprinkle walnuts over salads.
3) Tea
Although caffeine has been shown to lead to a more positive mood and improved performance, it's a fine line.
Too much caffeine can make you dependent and make you nervous, irritable, hypersensitive or bring on headaches.
What to try:
* A good strategy is to limit yourself to no more than one 8 oz. cup of coffee a day. Instead of that second cup, try making a cup of green tea. You can find it in teabag form in most grocery stores.
* Another option: chai. It's an Indian tea made with regular black tea plus spices such as cardamom and cinnamon. The spices also add a natural sweetness to the tea, which may help you cut back on sugar and sweeteners.
* If you're in the mood to try a new herbal tea, consider rooibos. Rooibos is a reddish brown tea that tastes more like regular black tea than other herbal teas.
Like chai, rooibos also has a hint of natural sweetness, which makes it a good option for people trying to lose weight.
Try hot rooibos tea plain, with a wedge of lemon, or with milk. It also makes a great iced tea.
Rooibos can be found in health food stores, some grocery stores, online, and increasingly, in cafes and restaurants that serve herbal tea.
4) Salmon
In the past few years, research has suggested that vitamin D may increase the levels of serotonin, one of the key neurotransmitters influencing our mood, and that it may help to relieve mood disorders.
We get vitamin D mainly through exposure to sunlight and in lesser amounts, through food.
But a recent study found that in Boston, exposure to sunlight during the months of November through February does not produce any significant amounts of vitamin D in skin.
What to try:
* Canned salmon with bones is rich in vitamin D. It is also an excellent source of omega-3 fatty acids.
* Instead of tuna for your sandwiches, opt for canned Alaskan pink or sockeye salmon with bones. Choose water-packed salmon, which is lower in calories than the oil-packed.
* Other foods high in vitamin D are fortified milk and fortified soy milk.
5) Lentils
A member of the legume family, lentils are an excellent source of folate, a B vitamin that appears to be essential for mood and proper nerve function in the brain.
Low levels of folate have been linked to depression. In fact, a Harvard study showed that 38 percent of depressed women are deficient in folate.
Although researchers don't yet fully understand the connection, folate deficiency appears to impair the metabolism of serotonin, dopamine, and noradrenaline, neurotransmitters important for mood.
A cup of cooked lentils provides 90% of the recommended daily allowance of folic acid. A healthy bonus: lentils contain protein and fiber, which are filling and help to stabilize blood sugar.
Other sources of folate include: fortified breakfast cereals, green vegetables such as spinach and broccoli, liver, and beans.
What to try:
* Toss cooked lentils with cherry tomatoes, sliced bell peppers, and carrots for an easy salad.
* Try making lentil soup.
* If beans make you gassy, use Beano.
Oatmeal may help if you find yourself feeling irritable and cranky. It is rich in soluble fiber, which helps to smooth out blood sugar levels by slowing the absorption of sugar into the blood.
Oatmeal is also a great food to help you stick with your diet plan, because the soluble fiber in oatmeal forms a gel that slows the emptying of your stomach so you don't feel hungry quickly.
Other foods high in soluble fiber are: beans, peas, barley, citrus fruits, strawberries and apples.
What to try:
Add tasty toppings to oatmeal, such as:
* Low-fat granola and skim milk
* Coarsely chopped apple or unsweetened chunky applesauce with cinnamon
* Strawberries and sliced almonds
2) Walnuts
Walnuts have long been thought of as a "brain food" because of their wrinkled, bi-lobed (brainlike) appearance. But now we know that walnuts are an excellent source of omega-3 essential fatty acids, a type of fat that's needed for brain cells and mood-lifting neurotransmitters to function properly and possible help some people with depression.
Other foods rich in omega-3 fatty acids include salmon, sardines, flaxseeds, and omega-3 fortified eggs.
What to try:
* Instead of reaching for a muffin as a snack, try walnuts and an apple. The fiber and good fat will also curb your appetite for longer.
* Try mixing crushed walnuts into yogurt as a snack.
* Sprinkle walnuts over salads.
3) Tea
Although caffeine has been shown to lead to a more positive mood and improved performance, it's a fine line.
Too much caffeine can make you dependent and make you nervous, irritable, hypersensitive or bring on headaches.
What to try:
* A good strategy is to limit yourself to no more than one 8 oz. cup of coffee a day. Instead of that second cup, try making a cup of green tea. You can find it in teabag form in most grocery stores.
* Another option: chai. It's an Indian tea made with regular black tea plus spices such as cardamom and cinnamon. The spices also add a natural sweetness to the tea, which may help you cut back on sugar and sweeteners.
* If you're in the mood to try a new herbal tea, consider rooibos. Rooibos is a reddish brown tea that tastes more like regular black tea than other herbal teas.
Like chai, rooibos also has a hint of natural sweetness, which makes it a good option for people trying to lose weight.
Try hot rooibos tea plain, with a wedge of lemon, or with milk. It also makes a great iced tea.
Rooibos can be found in health food stores, some grocery stores, online, and increasingly, in cafes and restaurants that serve herbal tea.
4) Salmon
In the past few years, research has suggested that vitamin D may increase the levels of serotonin, one of the key neurotransmitters influencing our mood, and that it may help to relieve mood disorders.
We get vitamin D mainly through exposure to sunlight and in lesser amounts, through food.
But a recent study found that in Boston, exposure to sunlight during the months of November through February does not produce any significant amounts of vitamin D in skin.
What to try:
* Canned salmon with bones is rich in vitamin D. It is also an excellent source of omega-3 fatty acids.
* Instead of tuna for your sandwiches, opt for canned Alaskan pink or sockeye salmon with bones. Choose water-packed salmon, which is lower in calories than the oil-packed.
* Other foods high in vitamin D are fortified milk and fortified soy milk.
5) Lentils
A member of the legume family, lentils are an excellent source of folate, a B vitamin that appears to be essential for mood and proper nerve function in the brain.
Low levels of folate have been linked to depression. In fact, a Harvard study showed that 38 percent of depressed women are deficient in folate.
Although researchers don't yet fully understand the connection, folate deficiency appears to impair the metabolism of serotonin, dopamine, and noradrenaline, neurotransmitters important for mood.
A cup of cooked lentils provides 90% of the recommended daily allowance of folic acid. A healthy bonus: lentils contain protein and fiber, which are filling and help to stabilize blood sugar.
Other sources of folate include: fortified breakfast cereals, green vegetables such as spinach and broccoli, liver, and beans.
What to try:
* Toss cooked lentils with cherry tomatoes, sliced bell peppers, and carrots for an easy salad.
* Try making lentil soup.
* If beans make you gassy, use Beano.
Monday, March 2, 2009
Vital Finds: How to Prevent Cold and Flu?
It is not always possible to prevent colds and the flu, but there are many steps you can take to reduce your risk.
1. Wash Your Hands
The most important thing you can do to prevent most any illness is to wash your hands frequently. Washing hands reduces the risk of transmission of viruses and bacteria.
2. Flu Vaccines
The traditional and nasal flu vaccines are the best way to prevent the flu. Although not 100 percent effective, the flu shot provides very good protection against the influenza virus. A few groups of people should always get a flu shot. Complications from the flu just aren't worth the risk of not getting the vaccine.
If you aren't a fan of shots, the nasal flu vaccine may be for you. It is also effective and is approved for healthy people over age five.
3. Staying Healthy Around Others
Whether you are at work or at home, being around sick people greatly increases your risk of getting sick. Even though these situations may not always be in your control, you can take a few steps to protect yourself.
4. When You Can't Wash Your Hands
Washing your hands is always your best bet to prevent illness, but there is not always soap and water around. So, what is a germ-conscious person to do? Carrying hand sanitizer with you may be an option.
1. Wash Your Hands
The most important thing you can do to prevent most any illness is to wash your hands frequently. Washing hands reduces the risk of transmission of viruses and bacteria.
2. Flu Vaccines
The traditional and nasal flu vaccines are the best way to prevent the flu. Although not 100 percent effective, the flu shot provides very good protection against the influenza virus. A few groups of people should always get a flu shot. Complications from the flu just aren't worth the risk of not getting the vaccine.
If you aren't a fan of shots, the nasal flu vaccine may be for you. It is also effective and is approved for healthy people over age five.
3. Staying Healthy Around Others
Whether you are at work or at home, being around sick people greatly increases your risk of getting sick. Even though these situations may not always be in your control, you can take a few steps to protect yourself.
4. When You Can't Wash Your Hands
Washing your hands is always your best bet to prevent illness, but there is not always soap and water around. So, what is a germ-conscious person to do? Carrying hand sanitizer with you may be an option.
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