Archive for October, 2007
There are more than 170 million addicts in the US and chances are you are one of them. If you don’t have your daily dose of caffeine you feel ill and have a hard time quitting. Now you can get a quick fix in more than just coffee, soft drinks and tea. With 55 to 90% of the US population getting their daily caffeine fix, food manufacturers have started adding the addictive substance to just about everything – Red Bull energy drink may be the most popular of the newly supercharged products, but caffeine products are turning up in gum, lip balm, mints, beer, candy, and even sunflower seeds and soap! Not only has the latest craze turned to energy drinks such as Red Bull and Monster drinks, but even soft drinks such as Diet Pepsi and some brands of coffee, are offering a caffeine spiked version. Even though popularity in these caffeine-laden products has been at a high, how much is actually good for you?
Because caffeine crosses the blood brain barrier, our bodies see effects from the drug by dampening our neurotransmitters that normally make you tired, in which temporarily improves cognitive and even athletic performance. The typical consumer drinks about 200 to 300 mg in two to three cups of coffee per day.
How much is too much? Can you overdose on caffeine? There is a limit and technically you can reach it. However, our bodies have plenty of time to warn us that we have taken on too much. Generally more than five cups of coffee is too much. In order to overdose, you really have to work at it. More than likely, you will experience the jitters and stomachaches, which is your body telling you that you have had enough.
While caffeine has it’s benefits, it is important to know your limit. It is doubtful that one will have a serious addiction problem, but withdrawal from caffeine may bring on unpleasant side effects such as headaches, fatigue, nausea, sleeplessness and more.
Source: Time.com
October 30th, 2007
According to a survey from the American Psychological Association, nearly 1 in 3 US adults report “extreme stress” in their lives. Not only is there a report in “extreme stress”, but they feel stress over half the days in a month and their levels of stress have increased almost 50% over the last five years. Not only are US adults more stressed, they are suffering physically, emotionally, and professionally as a result.
Most participants - 82% - say they manage their stress well, however, do report stress causes problems with their physical and mental health, work and relationships. Physical problems such as fatigue, headache, upset stomach and muscle tension as well as mental problems including irritability, nervousness, anger and lack of energy.
And how do we deal with these stressors?? We eat, smoke, drink and don’t sleep. Nearly 50% of the participants report losing sleep and overeating, particularly candy and chocolate. Where is the stress coming from? Work is the number one stressor with money coming in at a close second.
In the article, the American Psychological Association gives tip for managing stressors - without reaching for the nearest bag of chips!
- Understand how you experience stress.
- Identify your sources of stress.
- Learn your own stress signals.
- Recognize how you deal with stress.
- Find healthy ways to manage stress.
- Take care of yourself.
- Reach out for support.
October 25th, 2007
Now that we have moved into cold and flu season, don’t let a little sniffle ruin your weight loss progress. An article from WebMD answers the question: Is it OK to exercise when sick? Sure the last thing you want to do when you don’t feel well is go out and run sprints, however, exercising while sick can sometimes be the best remedy.
The answer to the question really depends on what ails you. Before heading to the gym when you aren’t feeling your best, it is a good idea to go through a few checks. The main rule of thumb is to determine whether or not you have a fever. If yes, then definitely sit out. The danger is raising your body temperature while it has already been elevated due to sickness. This can make your illness even worse. For aerobic exercise, it is best to use the ‘neck check’. If symptoms are above the neck (sore throat, nasal congestion, sneezing) its OK to exercise; however, if symptoms are below the neck (coughing, body aches, fatigue) it is best to rest until better.
After using the previous checks, it’s best to listen to your body. Do what you can and if you can’t do it, then don’t. If you usually run for 45 minutes, try walking instead. Or use this day for yoga or Pilates. Make sure you don’t have the above symptoms and feel free to continue your routine. Remember that exercise is a great way to prevent illness. Thirty minutes of regular exercise three to four times a week is actually shown to improve immunity.
October 24th, 2007
As the days grow short and summer fades, most of us are getting back to school or buckling down at work. But for sports fans, fall means one thing: football! Of course, weekends spent tailgating or in front of the tube can have an impact on your waistline. Chips and dip, hamburgers, hot dogs, and pizza are not too helpful when you’re trying to live a healthy lifestyle.
Fear not, however, because enjoying the “big game” with friends and family (and food) can be done with a fun, healthy twist. So why not kick off fall by whipping up some tasty appetizers like H3I’s taco dip? These light options are quick and easy palate pleasers. Have fun, be healthy and “GO [insert favorite team here]!”
Taco Dip
8 oz fat-free cream cheese
32 oz 1% cottage cheese
1 cup 2% sharp cheddar cheese
8 oz mild or hot taco sauce
3 cups shredded iceberg lettuce
6 Roma tomatoes, diced
2 green onions, diced
1 Tbsp fresh cilantro, chopped
In a food processor, puree cream cheese and cottage cheese. Spread the cheese mixture on a large platter. Top with taco sauce. Then layer lettuce, cheddar cheese, tomatoes, onions, and cilantro over top. Serve with baked corn tortilla or pita chips.
Number of Servings: 12
Serving Size: 1/2 cup
Calories per Serving: 150
Fat Grams per Serving: 5
Article and Recipe from H3I Chef Jen Welper
October 19th, 2007
After a very close race, H3I is pleased to announce the winners of the Healthy Habits Summer Sweepstakes! The male winner, Ken Galeano, and the female winner, Fran Timpanaro, have won a two-week stay at the Health Institute as well as a year gym membership to a local gym of choice. The votes kept pouring in as each contestant had much support from friends, family and coworkers. We look forward to their continued success!
Click here to read Fran and Ken’s entry.
Thank you to all who participated. CONGRATS!
October 18th, 2007
Due to new progress in colorectal cancer screening and treatments, cancer death rates in the US are dropping faster than ever. According to the annual “Report to the Nation“, cancer death rates dropped by an average of 2.1 percent each year between 2002 and 2004.
Even though colorectal cancer remains number two in the nation’s cancer death rates, rates have dropped significantly in men and women, nearly 5% for each. These lowered rates are due to preventive screenings as well as new treatments. Even at a 50 percent screening rate, the impact is greatly affecting the amount of new cases.
Other findings include:
- Cancer mortality is improving faster in men than women, particularly in lung cancer deaths. While men have a 2 percent decrease, women’s rates are holding steady after years of increases.
- Overall, the rate of new cancer diagnoses is decreasing about half a percent per year.
This annual report is a collaboration of the American Cancer Society, National Cancer Institute, Centers for Disease Control and Prevention, and the North American Central Cancer Registries.
October 16th, 2007
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