Feeling stuffed from an overload of holiday treats? If your New Year’s Resolution is to shed the excess weight you’ve put on in the past year and keep it off forever, try some of these suggestions to get you started off on the right foot. Write it all down. No matter what it is, write…

Now that you have all the tools for creating an energy boosting meal plan, consider the following things you can do to add more pep in your step on even the dreariest of winter days. Sleep! Sleep! Sleep! While it seems pretty obvious that lack of sleep results in feeling tired, most people still aren’t…

By making smart choices at home or on your next trip to the coffee house, you can enjoy the health benefits of soothing winter beverages without packing on the pounds! Try working your way from full fat milk down to skim milk. Start with 2%, then switch to 1%, and before you know it, skim…

Cook meat and poultry to the following temperatures to ensure it is cooked thoroughly. To measure the internal temperature, insert a thermometer into the thickest part of the meat away from fat or bone.  For poultry, insert a thermometer into the thickest part of the thigh. °Fahrenheit ° Celsius FRESH BEEF    Medium Rare 145…

Simple lifestyle and diet changes are all you need to optimize the health of your teeth and gums. Here are a few tips to help you get started: Limit frequent exposure to regular and diet soft drinks and juices. Avoid habits that promote tooth wear such as sipping, swishing, or holding drinks in the mouth…

It is not uncommon to feel like you have no time left in your day to work out, let alone attend a yoga class. With hectic work or school schedules, busy weekends, and family obligations it may be difficult to squeeze in 30 minutes of exercise 5 days a week. Try these tips for bumping…

Reduce consumption of animal fat, as studies have shown red meat and high-fat dairy to stimulate prostate growth. Avoid trans fats in products such as margarine, and fried and baked goods. Trans fats promote cancer growth. Incorporate more fresh fish into your diet.  Salmon, sardines, mackerel and trout are rich in omega-3 fatty acids, which…

Do’s: Eat a variety of fruits and vegetables from the colors of the rainbow. Every color represents different vitamins and minerals that are essential for good health—so eat up! Try to include dark, rich yellow, red, and orange colored fruits and vegetables to your daily meal plans. These are rich in antioxidants and other nutrients…

A simple custom made trail mix can help you stay within your nutritional goals, while at the same time be tailored to your taste buds! On August 30th, celebrate trail mix day by creating a delicious, more personal version of the famous trail mix. Trail Mix #1 Ingredients 1 cup pumpkin seeds 1 cup raw…

Are you having trouble meeting your daily water requirement? It’s understandable if you are bored with “plain old water”. Try adding some flavor to help you drink more and maybe even get you excited to drink it! Flavored waters are available in most local supermarkets but are quite expensive. You can create an at-home version…

Clothing: Comfortable clothing is a must when working out, but keep in mind the weather conditions. Layer your clothing on cold days so that items can easily be removed as your body starts to warm up. On a sunny day, be sure to put on sunscreen, sunglasses, and a hat. Socks: Choose a thicker sock…

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…

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…

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…