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| September, 2008 Simple Steps News |
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Website of the Week: This month celebrates Fruits and Vegetables!
http://www.fruitsandveggiesmatter.gov/
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SO Simple-What do Fruits and Veggies Do For Us?
Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers.
Why not try a farm market for some produce?!? http://www.nyfarmersmarket.com/regionwestlivingston.htm lists the ones in Livingston County!
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Exercise and Stress Reduction
Studies confirms what many of already know: Regular exercise is one of the best ways to combat daily stress.
Researchers at the University of Texas, Houston, asked 135 college students to fill out questionnaires to assess their daily stress loads as well as their moods, physical activity patterns and overall health.
Those who reported exercising less often experienced 37 percent more physical symptoms and 21 percent more anxiety during periods of high stress than those who exercised more frequently.
Exercise, it seems, offered students a temporary respite from their problems, a period of rejuvenation before returning to the pressure of daily stress.
According to lead researcher Dr. Cindy L. Carmack, ''Minor, everyday stress contributes to the development and exacerbation of physical and mental health problems. However, people experiencing minor stress develop different degrees of symptoms, depending on their level of physical activity.''
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LITTLE BITES!
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Stand Up For Cancer on TV Tonight
http://ap.google.com/article/ALeqM5jlC3RODGGsp3MQrwzgfNpUe0HWEQD930G70G0
Healthy Recipes for Kids' Lunches!
http://www.eatingwell.com/recipes/collections/healthy_kids_lunch_recipes.html
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Cheerfulness is the best promoter of health and is as friendly to the mind as to the body.
Joseph Addison
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| September 12 2008 Simple Steps News |
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Do you have an event to promote? Let me know!
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Cover Your Bases Arc World Series of Wellness Participants-Get some fresh produce!
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Website of the Week: September is Healthy Aging Month! http://www.healthyaging.net/index.htm and http://www.healthyaging.net/events.htm
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Save Money and Time With a Home Gym:
http://www.blog.newsweek.com/blogs/tipsheet/archive/2008/09/06/fitness-working-out-in-your-own-home-gym.aspx
“You’ve got to set it up in an environment that’s pleasing to you, and not the laundry room,” says Gerald Endress, fitness director of the Duke Diet & Fitness Center. “Try to set it up in a place you almost have to stumble over.” Remember: out of sight, out of mind. (But parents of young kids should install a locking gate to keep small hands and feet away from potentially hazardous equipment.) Test each piece of equipment before you buy it.
If you want a home gym, you can spend as much or as little as you’d like. Good cardio machines—bikes, treadmills, ellipticals—may cost $500 to $3,000, depending on the brand and the bells and whistles. But you can make a low-tech gym for less with equipment like rubber resistance bands, just $19.49 at target .com. “You don’t need a fancy machine,” says athletic trainer Gene Schafer, owner of ARC Athletics in New York City. “All you need is something that you will use.”
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Allergy Tips for Exercising Outdoors!
http://www.webmd.com/allergies/relief-for-allergies-8/tips-outdoors
While I don't believe the dog should be HOSED DOWN before coming inside (unless you want a sick, smelly wet dog), there are some good tips in there! You CAN use a natural pet wipe like Earth Bath wipes to get the pollen off. Just trying to be pet friendly here.
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LITTLE BITES!
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From Fitnet
Two more studies were released the week I wrote this note that indicated exercise is a good thing. Surprise! The National Heart, Lung, and Blood Institute reports that Women trying to lose weight can benefit from moderate physical activity as well as more intense workouts.
The study—“Effect of Exercise Dose and Intensity on Weight Loss in Overweight, Sedentary Women: A Randomized Trial”—appeared in the “The Journal of the American Medical Association” (JAMA).
The same issue of “JAMA” also included an article on recreational physical activity and breast cancer risk. The study, based on data from the Women’s Health Initiative’s Observational Study, indicates that increased physical activity is associated with a reduced risk for breast cancer in postmenopausal women. Longer duration physical activity gave the most benefit but the physical activity did not need to be strenuous to
reduce breast cancer risk. Nothing can do so much for you for so little, after all, a 30 minute walk is free.
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Rock the Vote! Vote For Your Favorite Cookie-http://www.eatingwell.com/community/kitchen_to_kitchen/cookie_contest_vote_08.html
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“Find the good. It's all around you. Find it, showcase it, and you'll start believing in it.” -
Jessie Owens (9/12/1913-1980) |
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| September 19 2008 Simple Steps News |
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Website of the Week: October is time for the Arc Ramon Rocha Run/Walk! http://www.lwarc.org/runwalk2008_main.htm Information also attached
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Seven Simple Steps to IMPROVED HEALTH!
http://health.discovery.com/centers/nutritionfitness/nutrition/foodfit/sevensteps.html
1. Breakfast!
A breakfast that's high in fiber and carbohydrates but low in fat gets your metabolism moving faster. Breakfast skippers burn fewer calories.
Good grab-and-go breakfasts are a banana or a bag of dry cereal such as oat squares (oats lower "bad" LDL cholesterol levels).
Mix berries into plain yogurt for a calcium and antioxidant boost.
If you're opting for an energy bar, check the label carefully and pick the one with the least calories and saturated fat.
2. Portion control!
A serving of meat is about the size of a deck of cards or your palm.
Be sure to read the food label. Many snacks are sold as single servings but actually provide two servings or more, like a bag of pretzels.
Substitute one or two "first course" dishes for the main; you'll get a variety of tastes without huge portions.
Water works. Drinks lots of it at the table to slow eating and hunger.
3. Plan Ahead for Snacks
Snacking isn't a bad habit if you're mindful of how many calories you're eating. (Keep a food and exercise diary to stay on track and stay honest.) In fact, eating frequently instead of waiting until you're ravenous might help you avoid overeating. It also keeps blood sugar levels normal and brain chemistry in balance.
Have a corner in the fridge reserved for good-for-you nibbles. Wash some carrots or celery sticks, cherry tomatoes, peppers, shelled peas, strawberries and blueberries and place them in airtight see-through containers or plastic bags.
Put some cut-up veggies or sliced fruit on the table to help you through those starving moments just before dinner is ready.
Snack only when you're hungry; it's not the cure for a glum mood.
4. Small changes to make a big difference
Knock the word "club" off your sandwich, i.e., drop the bacon, cheese and extra bread. Go for mustard to add flavor and save calories and fat.
Hold the butter on your movie popcorn and you'll save over 200 calories.
An English muffin is usually half the calories of an average bagel and they're remarkably low in fat, too.
Switch to water from sugary sodas.
5. Every step you take counts
Knock the word "club" off your sandwich, i.e., drop the bacon, cheese and extra bread. Go for mustard to add flavor and save calories and fat.
Hold the butter on your movie popcorn and you'll save over 200 calories.
An English muffin is usually half the calories of an average bagel and they're remarkably low in fat, too.
Switch to water from sugary sodas.
6. Follow nutrition basics
Expand the variety of foods in your diet.
Add more fruits, vegetables and whole grains to the foods you already eat.
Select more lower-fat food choices.
7. Treat Yourself
Pick a day or two in the week and have a treat that is planned, such as a dessert or entrée that you especially enjoy. The extra 100-200 calories you've eaten will then be easily burned off with a 1-2 mile walk.
Challenge yourself with a 5K run or walk.
Treat yourself to a massage.
Try meditating, yoga or an old-fashioned nap.
Take care of yourself as often as you can.
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Top Ten Ways to Maintain Your Weight!
http://health.discovery.com/centers/nutritionfitness/nutrition/articles/tenways/tenways.html
While I don't believe the dog should be HOSED DOWN before coming inside (unless you want a sick, smelly wet dog), there are some good tips in there! You CAN use a natural pet wipe like Earth Bath wipes to get the pollen off. Just trying to be pet friendly here.
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LITTLE BITES!
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What is Interval Training?
http://www.medicinenet.com/exercise/page6.htm for more!
In interval training, you alternate between bursts of higher-intensity exercise and periods of less-intense exercise (or "active rest"). As you get more fit, you decrease the "rest" time and increase the high-intensity periods. You'll see big fitness gains if you train this way regularly.
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Maple Walnut Tapioca Pudding-http://www.eatingwell.com/recipes/maple_tapioca.html
NUTRITION PROFILE:
Low Sodium | Low Sat Fat | High Calcium | Heart Healthy
NUTRITION INFORMATION: Per serving: 301 calories; 9 g fat (2 g sat, 2 g mono); 113 mg cholesterol; 48 g carbohydrate; 9 g protein; 1 g fiber; 250 mg sodium; 169 mg potassium.
Nutrition bonus: Calcium (20% daily value), Zinc (17% dv).
3 Carbohydrate Servings
Exchanges: 2 1/2 other carbohydrate, 1/2 reduced-fat milk, 1 fat
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"Never let your head hang down. Never give up and sit down and grieve. Find another way." -Satchel Paige
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