Plan ahead. Make sure you have appropriate clothing available before you make plans to go for an outdoor adventure. Tell family and friends where you will be going. Start slow. Don’t forget to stretch and warm up. It’s cold out, so you will probably feel cold when you first start out. As you keep on…
In this Issue: “Eat Right” for National Nutrition Month! March 24th is American Diabetes Alert Day Celebrate the Strength of Garlic in April What to do When the TV is Turned Off Food Allergy Awareness Week Nutritious Victory over the Memorial Day BBQ Feature Food of the Month: Kiwi Healthy Recipe: Kiwi Chicken Sauté “Eat…
Peanuts: peanut allergy is the leading cause of severe allergic reactions, affecting about 1.1% of the population. Shellfish: shellfish can also cause severe allergic reactions. Shellfish are classified as mollusks (clams, mussels, oysters), and crustaceans (shrimp, lobster, crabs). Shrimp is considered the most allergenic. Fish: Pollock, salmon, cod, tuna, snapper, eel, and tilapia are among…
Here are some ideas on how to get active during that time you used to devote to watching television. The benefits of a little exercise can go a long way, and with these tips you can start experiencing them. Try to add some more steps into your routine. Walking is an easy way to put…
In this Issue: How to Maintain Your Weight Over the Holidays Getting Enough Vitamin D When the Weather Chases You Indoors “Check Your Neck”—January is Thyroid Awareness Month This February Don’t Just Wear Red—Eat Red! The Importance of Folate in the Prevention of Birth Defects Feature Food of the Month: Persimmon Healthy Recipe: Apple Persimmon…
Take a daily multivitamin with folic acid. Most multivitamins sold in the U.S contain 400 mcg. Check the labels to be sure it says 400 mcg or “100%” next to folic acid or folate. Another option is to take a vitamin pill solely containing folic acid. Eat a serving of breakfast cereal containing 100% of…
To help you get started on your new healthy outlook, follow these simple suggestions for eating healthy: Limit saturated fats. Aim for less than 7% of your total daily calories from saturated fat, and choose foods that will help keep your daily cholesterol intake under 300 milligrams. Get involved in some sort of physical activity…
Common Symptoms of Hypothyroidism: Fatigue Mood swings Forgetfulness Weight gain Depression Hoarse voice Heavy menses Dry, course skin Dry, course hair Constipation Common Symptoms of Hyperthyroidism: Heat intolerance, sweating Menstrual disturbance Weight loss Impaired fertility Alterations in appetite Mental disturbance Frequent bowl movements Sleep disturbance Change in vision Tremors Fatigue and muscle weakness Thyroid enlargement…
What happens if thyroid disease is left untreated? Left untreated, thyroid disease can lead to elevated cholesterol, heart disease, osteoporosis, infertility, and depression. Make sure your thyroid is working correctly by simply feeling around your neck for any lumps or enlargements. Try these steps for easy detection and added accuracy: Stand in front of a…
Instead Of… Use… Milk, whole Fat-free or 1% milk Eggs 2 egg whites per egg or 1/4 c. egg substitute per egg sugar Splenda Sugar Blend Chocolate chips Dried fruit Nuts 1/2 required amount, toasted first to increase flavor so less is needed White flour Whole wheat flour cream Equal parts 1% milk and fat-free…
Plan ahead. Think about the available meal options, and aim for a place offering a wide variety of menu items. Read the menu carefully. Take your time when reviewing menu options. Make sure to check for a “healthy” section. Red flag words to look out for: batter-fried, pan-fried, buttered, creamed, crispy, breaded. Choose these foods…
Instead Of… Use… Milk, whole Fat-free or 1% milk Eggs 2 egg whites per egg or 1/4 c. egg substitute per egg sugar Splenda Sugar Blend Chocolate chips Dried fruit Nuts 1/2 required amount, toasted first to increase flavor so less is needed White flour Whole wheat flour Cream Equal parts 1% milk and fat-free…
Set a fitness goal: Give yourself enough time to reach your goals and motivate yourself to keep going on those days when you feel like giving up. Be sure to create smaller goals too and reward yourself when you reach them. Formulate a workout plan: Aim for three to five 45-minute workouts each week, at…
Apples: Apple pectin is a soluble fiber that helps remove the cholesterol from your body! Apples contain flavanoids which act as powerful anti-oxidants that seem to halt the “bad” cholesterol from accumulating in your bloodstream. Avocado: Avocados are a great source of monounsaturated fats, a type of fat that may help to raise the “good”…
In this Issue: Fish Oil and Red Yeast Rice May Help Lower Blood Cholesterol Tea Drinking Associated with Increased Bone Mineral Density Have a Salad Plate as Colorful as Autumn’s Leaves 3 Great Ways to Fall into Fitness Be Wary of Gobbling Thanksgiving Calories Feature Food of the Month: Cranberries Healthy Recipe: Poached Pears in…
One of the first and most important decisions for new mothers is choosing whether to breastfeed or formula feed their newborn baby. While there is no wrong choice, the American Academy of Pediatrics together with both the American Dietetic Association and the World Health Organization recommend breastfeeding babies exclusively for the first 6 months of…
Lutein and zeaxanthin are primarily found in dark green and leafy vegetables, such as kale, collard greens, and turnip greens. They are also present in lesser amounts in corn, broccoli, green beans, peas, Brussels sprouts, cabbage, orange peppers, persimmons, kiwi, honeydew, and tangerines. Food Item Serving Size Lutein & Zeaxanthin (mg) Kale, cooked 1 cup…
The best foods to consume before a workout should consist of a good amount of carbohydrate and protein but low in fat. Here are some healthy snack suggestions that are sure to keep your energy level up during your workout: 1 hard boiled egg ½ cup of trail mix that includes nuts, dried fruit, and…
In this Issue: Celebrating National Men’s Health Week: June 12-18 Nutrition Tips for Getting the Most from Strength Training Can Vitamins Help to Save My Vision? Healthy Summer Picnic Menu Ideas Nutritional Care for Breastfeeding Moms Avoid Exercise Burnout in the Summer Heat Feature Food of the Month: Peach Healthy Recipe: Peach Cobbler Celebrating National…
Researchers at Northwestern University have found a link between eating and sleeping that can in fact affect your weight. Since the 1960s, the average amount of sleep American adults get has dropped from 8.5 hours to less than 7 hours per night. A similar pattern is occurring for young adults. As of 2004, only 23.5%…
