Winter 2010: To Your Health

In this Issue:

Get into the Holiday Spirit: The Healthy Way!
Strengthen your Mind, Body and Spirit with Pilates
Brown Bag It!
Snowflakes or Skin Flakes: How to Prevent Dry Skin this Winter
Featured Food of the Season: Barley
Recipe of the Season: Barley & Brown Rice Pilaf with Craisins & Raisins

GET INTO THE HOLIDAY SPIRIT: THE HEALTHY WAY!

Top 5 Healthy Holiday Eating Tips and Ideas:

As the cold weather approaches so does the holiday season! Everyone knows that with the holiday season comes holiday eating. Holiday meals can contain up to 2000 calories! Be mindful of your intake this season by trying these healthy holiday eating tips and swaps.

BYOD: Bring Your Own Dish! If you’re attending a holiday party, bring a low-calorie dish to add to the menu. It will be appreciated by the host and will add to the mix of healthy options.
Make sure to Mingle: Don’t let the only time you get up from your seat be when you go for seconds. Mingle with the other guests. Let holiday parties be a time to socialize with others, rather than revolve around food.
Pick your Favorites: When you’re at a holiday party, choose foods that are your favorites. Remember to keep your portions small, and add vegetables and fruits to your plate to maintain nutritional balance.
Exercise: Don’t save exercise for your New Year’s resolution; get started now! Make the most of your time off during the holidays and incorporate workouts into your daily routine. Exercising will help you maintain your weight during the holiday season.
Be Weary of Holiday “Spirits”: Beer, wine and spirits are frequently offered at holiday parties. Be careful with your alcohol consumption this season. Alcohol contains many calories and sugar and can impair your judgment about the food choices you make and portion sizes you eat.

Try swapping ingredients in your holiday recipes to reduce your calorie and fat intake. Click here for “Easy to Swap” ingredient ideas!

What do you do with your holiday food leftovers? Add life back into your leftovers by clicking here for some great leftover ideas!

STRENGTHEN YOUR MIND, BODY AND SPIRIT WITH PILATES

Have you been thinking about taking a Pilates class at your local gym? What’s been holding you back? If you’re like some people, you want to make the most of your workout time burning calories, right? Well, a well-rounded workout program includes strengthening your mind, body and spirit as well as your muscles. Now’s a great time to check out that Pilates class you’ve been thinking of.

Pilates was designed by Joseph Pilates in the 1920s. He believed that there was a connection between physical and mental health. Pilates is a sequence of controlled movements that is developed to maintain a strong core. Pilates started to become popular in the 1990s and is known to incorporate six main principles: concentration, control, center, flow, precision and breathing. Over 10 million people today practice Pilates as it connects the mind, body and spirit and has many health benefits.

Among those benefits…

Body Awareness & Control: Pilates allows for awareness and control of your body. In order to find control over your body, you must find your center. Your center includes your abdomen, lower and upper back, hips, buttocks and upper thighs and can be referred to as your “powerhouse”. Building a strong core and being aware of your posture will help you to achieve body synergy and control. Using your core to maintain good posture will help alleviate back pain, neck pain and rounded shoulders. Poor posture is one of the main contributors to the many aches and pains you feel everyday.

Stress and Tension Relief: Pilates not only strengthens your body but it also strengthens your mind. The deep breathing practiced in Pilates relieves stress and the movements practiced lengthen the body, relieving tension. Breathing practiced in Pilates requires deep inhales through the nose (count to 4) and exhales through the mouth (count from 6-10). Once you learn how to breath correctly it is important to coordinate each movement with the breath. Concentrating on the breath and the breath alone will allow you to let go of other thoughts clogging your mind and causing you stress.

Increased Energy: Gain energy by moving your body with ease and efficiency! Moving your body in a more efficient way while gaining flexibility to make movements with ease will increase your energy level. The alleviation of stress and tension will play a role in your increased energy as well.

Click here for other ways to get moving this winter with indoor exercises and activities!

BROWN BAG IT!

Think outside the box this winter; your lunchbox that is! Packing a brown bag lunch is extremely beneficial. Not only do you save time and money but bringing a brown bagged lunch can have many nutritional advantages.

Time and Money: Bringing your lunch from home can save you both time and money. The amount of time it takes you to take a trip out of the office and come back to eat your food is time that could be better spent. Speaking of spending, add up the amount you spend on one day of lunch and multiply it by five. Going out for lunch each day can add up and become extremely costly. Save time and money and make the choice to bring your lunch from home.

Control Over Nutritional Choices: Instead of going to the same lunch spot within a 3 block radius of your office, bring your lunch and gain control over what you eat. Pack your own ingredients and include whole grains, lean protein, fruits and vegetables to help make your lunch meal more nutritious and balanced. If you’ve packed leftovers from dinner the night before, be sure to jazz them up by adding some extra vegetables or fruits. Gain control over your snacks too by bringing some healthy snacks to leave at your desk and curb your walk to the vending machine!

Portions: Packing your own lunch allows you to manage your portions. Along with eating unhealthy foods, eating overly large amounts of food can lead to serious health risks. Don’t let someone else decide the appropriate portion for your lunch; make sure to practice portion control by being aware of your intake. If taking leftovers to work, pack them in proper portioned storage containers. Not only are you being conscious of your portions by having them planned out but you’re also being conscious of the environment by reusing a container!

Click here for tips on how to think outside of your lunchbox and reinvent your brown bag lunch by making it healthier.

SNOWFLAKES OR SKIN FLAKES: HOW TO PREVENT DRY SKIN THIS WINTER

The combination of the cold air outside and the dry heat inside often dries out the skin leaving you with more than just a rosy glow in the winter. Dry, cracked and flaky skin causes an uncomfortable itchy feeling that is all too familiar for many people during the winter months. Here are some helpful hints to reduce the chance of skin flakes this winter so you can concentrate on the snowflakes!

1. GET YOUR DAILY DOSE OF VITAMINS AND MINERALS: There are several vitamins and minerals that will help contribute to keeping your skin healthy this winter.

Vitamin A: Vitamin A keeps the lower layers of your skin hydrated and prevents the flakiness that occurs in the winter. Fruits like apricots and cantaloupe are good sources of vitamin A. Other foods that contain vitamin A are sweet potato, leafy greens, eggs and low fat dairy products.

Vitamin C: Vitamin C protects your skin from the sun and keeps it smooth. It keeps the skin firm by producing collagen and elastin, which is generally damaged due to the sun. Even in the winter, the sun can be damaging to the skin. So, along with a bottle of sunscreen this winter, pick up citrus fruits, papaya and kiwi or vegetables like red bell peppers and broccoli to boost your vitamin C intake.

Selenium: Selenium is a mineral that protects the skin from damage by protecting it from free radicals and exposure to UV rays. It is found in fish such as salmon, snapper, cod, halibut, tuna and shrimp. Other food sources include button mushrooms, lamb, turkey meat, and whole-wheat pasta.

2. ANTIOXIDANTS: Antioxidants protect the skin cells from free radical damage. This damage contributes to wrinkles, dryness and aging.

Vitamin E: Vitamin E is an antioxidant that will work as an anti-inflammatory for your skin. You can get a dose of vitamin E in foods such as nuts, vegetable oil, asparagus and leafy greens.

Green Tea: Green tea is extremely beneficial to your skin. It works as an anti-inflammatory and is protective to the cell membrane. More specifically, green tea protects against ultra-violet rays which causes your skin to burn. Thus, brewing up a pot of green tea can work to reduce the risk of skin cancer.

3. WATER: Drinking plenty of water will help keep the skin moisturized and hydrated. Water improves the circulation in your blood and will give you the glow you are looking for. It also assists the cells in taking in the nutrients and getting rid of toxins.

4. ESSENTIAL FATTY ACIDS: The two most common essential fatty acids are omega 3 and omega 6. Having a good balance of these fatty acids can help to make the cell membrane stronger. The cell membrane allows for nutrients and waste products to pass in and out and acts as a barrier from harmful materials. The stronger the cell membrane the more moisture they can retain. Most people don’t have a very good balance between omega 3 and omega 6 and generally need to add more omega 3 essential fatty acids to their diet. Salmon, flaxseed, and walnuts are all good sources of omega 3 fatty acids.

5. SUNSCREEN: Yes, sunscreen is even important in the winter! Apply sunscreen prior to going outside to protect the skin from the winter sun and the snow glare.

FEBRUARY IS AMERICAN HEART MONTH

Heart disease is the number ONE killer in the United States today. Being aware of the signs and symptoms of this disease and taking preventative action is essential in lowering your risk.

Nutrition and exercise are key defenses in fighting heart disease. Make sure to wear your favorite red outfit, on February 6th in honor of the nationwide Go Red For Women campaign and show your support to wipe out this disease.

A heart healthy diet can be delicious! Click here and order your copy of Bonnie R. Giller’s Recipes to Remember: Heart Healthy Can Be Delicious Cookbook and get started on your path to healthy eating today!

FEATURE FOOD OF THE SEASON: BARLEY

History:

The history of wild Barley dates back tot 8500 B.C. Wild barley comes from all over the world from Tibet in the East to North Africa and Crete in the West. It was the first domesticated grain and its cultivation was in the Near East in the Neolithic Age; also known as the Stone Age. Interestingly, the Neolithic Humans used barley for measurements, medicine, sacred offerings and even currency.

Barley is adaptable to different environments and is the fourth largest grain crop grown in the world. Today, barley is grown in the U.S. in 27 states. Top producers include North Dakota, Idaho and Montana. Barley is also grown internationally in Australia, Canada and Germany.

Whole Grain Barley and Pearl Barley: Barley has a rich nut-like flavor and chewy consistency. Barley can be found in various forms.

Hulled Barley: The outermost hull of the grain is the only part of the grain that is removed. This makes for a chewier grain which requires more soaking and cooking but is also more nutritious. This is the one form of barley that is considered whole grain.

Pearl Barley: During processing, the outermost hull is polished off (“pearling”), but the grains’ bran layer and even parts of the inner endosperm layer may be removed during this pearling process as well. Pearl barley requires less cooking time, is less chewy, but is also lower in nutrients than hulled barley. It is, however, still a good source of dietary fiber.

Preparation:

When preparing or cooking hulled or pearl barley you must start by rinsing the barley in water. If the barley is hulled you can soak the barley in water overnight to soften and make the end product fluffy. Pearl barley does not require soaking. Once the barley is ready to be cooked, it must be submerged into boiling water. Be sure to use 3 cups water for every 1 cup of barley. The cooking time for hulled barley is approximately one hour and for pearl barley is approximately 30-45 minutes.

Storage:

Barley is best stored in a tightly covered container in a cool dry area. If stored correctly in a dry area, in an air-tight container, barley grain can last up to a year.

Health Benefits:

Barley packs a heavy nutritional punch. Barley contains fiber, vitamins and minerals, antioxidants, phytochemicals and is cholesterol-free and low in fat. Barley contains both soluble and insoluble fiber. The human body requires both types of fiber which have different health benefits. Soluble fiber has been shown to lower cholesterol, lower your risk of heart disease and lower the risk of type 2 diabetes by slowing down the absorption of sugar in the body. Along with fiber, barley contains vitamins and minerals, which include potassium, calcium, magnesium, iron, copper, phosphorus, manganese, zinc, niacin, thiamine and beta-carotene. Since barley is a plant product it is naturally cholesterol-free, low in fat and contains phytochemicals. Studies have indicated that phytochemicals might play an intricate role in decreasing the risk of major diseases like, cancer, diabetes and heart disease.

Nutrition Facts:

1 cup of cooked pearl barley contains 193 calories, 0.7 grams of fat and 6 grams of dietary fiber.

RECIPE OF THE SEASON:

BARLEY & BROWN RICE PILAF WITH CRAISINS & RAISINS

Ingredients

1 tsp. olive oil

1 medium onion, finely chopped

½ cup pearl barley

½ cup brown rice

1/3 cup pine nuts

3 cups low sodium vegetable broth

1/3 cup craisins

1/3 cup raisins

Instructions

Heat olive oil in large non-stick saucepan over medium-heat. Add onion and cook, until softened and translucent. Remove onions to another dish and set aside.
Add barley and brown rice to saucepan and brown for 3 minutes.
Meanwhile, toast pine nuts in a small, dry skillet over medium-low heat, stirring constantly, for 2-3 minutes; set aside.
Add broth to saucepan along with onions, craisins and raisins. Cover and cook on low heat for 30-40 minutes.
Add toasted pine nuts and serve.

Yield: 9 servings

Serving Size: ½ cup

Exchanges: 1 Starch, ½ Fruit, 1 Fat

Nutrition Facts

Calories: 156

Total Fat: 4.5 grams

Saturated Fat: 0 grams

Polyunsaturated Fat: 2 grams

Monounsaturated Fat: 1.5 grams

Cholesterol: 0 milligrams

Protein: 3 grams

Carbohydrate: 27 grams