Archive for November, 2007
Instead of heading to the drugstore for protection against the cold and flu season germs, try heading to the grocery store instead! According to the associate director of Harvard Medical School, George L. Blackburn, MD, PhD, “Nutrition plays an important part in maintaining immune function. Insufficiency in one or more essential nutrients may prevent the immune system from functioning at its peak.” During this vulnerable season with flu and colds, it is important to keep your immune system working at its best. The immune system is responsible for protecting your body from any viruses, bacteria, allergens and more. To work smoothly, your body needs to be in top shape. Eating a healthful, balanced diet is your best way to ward off those uncomfortable colds.
Fill your plate with fruits and vegetables. Make sure to eat five to nine servings of fruits and vegetables per day. To maximize variety of vitamins, minerals, and antioxidants, aim to consume two different colors of fruits and vegetables with each meal.
Choose lean protein sources. The amino acids in protein form the building blocks of your body’s cells –and if you don’t consume enough, you will make fewer white blood cells. Consume at least 1 gram of protein per kilogram of your body weight: for example, 130 lb person needs at least 47 grams per day.
Focus on healthful fats. High-fat diets impair the immune system by decreasing the function of T-lymphocytes which continuously search your body for antigens. Trans fats can even contribute to low-grade inflammation.
Make time for tea. Green tea is very rich in anti-oxidants and can improve lymphocyte responses and even have anti-inflammatory effects. Try to trade at least one cup of coffee each day for green tea.
Take a multi-vitamin supplement. Researchers agree that a multi-vitamin is well worth taking. Even if you have just a small deficiency- especially Vitamins B, A, C, E, selenium, iron and zinc - your immune system’s functioning could be impaired.
Exercise. The immune system is hampered when one is overweight or has high cholesterol or triglycerides. The immune cells are not able to recognize bacteria and viruses to rid the body of these antigens. It is recommended to have at least 30 minutes of moderate intensity exercise on most days of the week.
Source: Cooking Light Magazine
November 14th, 2007
Fall is the perfect time to indulge in healthy, hearty favorites, but beware because the calories can add up quickly! This doesn’t mean you have to completely deprive yourself of all of your holiday favorites, but you may need to make a few simple changes to them. Fall brings healthy foods such as apples to sweet potatoes, but we always have the ability to mask their nutritional value with rich additions. From Halloween to Football Season and Oktoberfest to Holiday Parties, you may find yourself eating and drinking for hours at a time, with a decrease in physical activity. Here is a list of a few fall favorites that can help add the pounds during this Holiday Season:
Halloween Candy - Not only are the treat bowls running over after Halloween night, but weeks before this fright night, bowls of candy are showing up everywhere. To avoid overeating, keep sweets out of sight and be prepared for afternoon cravings with something nutritious.
Cream Soups and Hearty Stews- These soups are the perfect comfort for cold weather, but be careful because many of these creamy stews come with a high calorie count.
Root Vegetables- While these vegetables can come packed with many vitamins and nutrients, they can almost quadruple in calories when creamed, fried or mixed with cheese, cream, butter, bacon, and other high calorie toppings. A sweet potato, normally around 100 calories, can have as many as 500 calories when made into a casserole!
Seasonal Beverages- When the weather gets cold, a pumpkin spice or eggnog latte seems to hit the spot. However, before you start racing to the nearest Starbucks, know these drinks pack a lot of extra calories. If you make it through the season without your holiday brew, try using skim milk and passing on the whipped cream topping!
Apple, Pecan and Sweet Potato Pies - Just as with the root vegetables, these holiday pie ingredients start off nutritious but add in high-calorie pie crusts and fillings and the calorie count is through the roof! Enjoy your favorite holiday dessert, but remember moderation is key!
The Holidays are meant to be enjoyed with friends, family and food. Follow these tips to indulge this fall season without the extra calories:
- Enjoy Autumn harvest simply prepared, without extra fats and sugars. A roasted sweet potato is delicious enough without the additional toppings.
- Get moving. Stay active despite the cold weather! Try to get in your 10,000 steps daily.
- Don’t keep tempting treats in sight. Keep the candy bowls and cookie jars out of reach.
- Be aware of the amount of food you are eating. Keep in mind your portions. It is easy during a buffet served dinner to lose track of portions.
Source: Webmd.com
November 13th, 2007
The National Women’s Health Resource Center (NWHRC) recently published its annual Women Talk Survey. Bottom line: women are well aware of the value of the Healthy Lifestyle but many do not have the time, knowledge or habits to lead a healthy life.
Conducted in April 2007 with interviews of over 1100 women, the Women Talk Survey found that women believe that taking care of themselves is their number 1 priority. They understand they need to be fit and healthy in order to provide care to their loved ones. Older women were more likely to emphasize the importance of maintaining lifestyle and independence, while younger women focused on being fit and looking good.
Most of the women recognize barriers to acting out the habits of health. The majority of women set goals for themselves, but were having trouble achieving them. For example, 61% of the respondents cited losing weight as a goal, but only 24% had achieved it.
You can read more on the survey or find the link to the NWHRC at PRNewswire.
November 6th, 2007
For over thirty years, H3I has been in the business of promoting a healthy lifestyle through behavior change. Our philosophy centers on helping people learn to take responsibility for their personal health and wellness. In addition, we have also evolved to include the environmental responsibility of protecting our earth and its natural resources.
At H3I, we take the initiative to grow our business model with “green” operations in mind. With this Green Initiativewe aim to incorporate a simple, sensible approach to environmental responsibility in areas such as facility design, supplies, business practices, and even education for guests and staff.
Some key actions H3I takes for the Green Initiative include:
- Reduction of waste materials — converting our computer settings to print double sided allows H3I to save 1 ton (literally) of paper per year and also the promotion of the use of water bottles during fitness activities will reduce the waste of 60,000 plastic cups per year
- Recycling Program
- Energy Conservation
- Ec0-friendly Linen Program
- Sustainable Development within New Construction and Renovation
- No Smoking Policy
We welcome and encourage everyone in the Green Initiative both at home and at H3I. Here are some examples of how you can make a difference while visiting the Institute:
- Utilize your H3I water bottle instead of disposable bottles/cups
- Recycle all paper materials (paper, newspaper, and cardboard) in the appropriate receptacles
- Walk or bike instead of driving (with the added benefit of great exercise!)
- Honor H3I’s no smoking policy (more health benefits!)
- Turn off lights and other appliances when you’re not in the room
November 5th, 2007
Don’t let your Jack-O-Lantern go to waste! A perfect fall treat, whether for breakfast or a snack, H3I’s Pumpkin Muffins. Enjoy!
Ingredients
1/3 cup Canola Oil
1/3 cup Applesauce
2 2/3 cup Sugar
2 oz Egg Beaters
16 oz Unsweetened pumpkin
2/3 cup Non-fat yogurt
1 2/3 cup Whole wheat flour
1 cup White flour
2/3 cup Wheat germ
2 tsp Baking soda
1/2 tsp Baking powder
1 tsp Cinnamon
1 tsp Ground cloves
Preparation
Combine oil, applesauce, sugar, eggs, pumpkin, yogurt and wheat germ in a large bowl; mix on medium til well blended. Add remainder of ingredients and mix just until flour is blended in. Fill muffin pans with blue scoop. Bake at 350 degrees F for 20-30 minutes.
Number of Servings: 26 muffins
Serving Size: 1 muffin
Calories: 132
Fat Grams: 3
November 2nd, 2007
When it comes to strength training…most women are shy about entering the ‘other’ side of the gym. However, if you are looking to tighten and tone your muscles, it is the best solution. Spending hours on your favorite elliptical or in a step aerobics class will definitely burn calories as well as improve cardiovascular function, but it won’t quite give you the toned physique you want. Not only will strength training create a lean look, but it increases your muscle mass, which allows you to burn calories all day.
Looking to kickstart your metabolism? Strength training is the key. Every pound of muscle burns about 30 to 50 calories per day, while every pound of fat burns two to five calories per day. If you have ever said to yourself, “There must be something wrong with my metabolism” maybe it is due to lack of muscle. Unfortunately, our metabolism slows as we age, which is why it is especially important to continue to strength train. By age 50, we can lose up to a pound of muscle each year! Not only will you lose weight, but you will also lose inches (think: dress sizes!).
With all of these benefits, why aren’t women everywhere flocking to the nearest weight bench? Reasons could include fear of bulkiness and sometimes even fear of the weight bench! Many women fear of gaining bulk while weight training, however, the opposite is true. Muscle tissue may weigh more than fat tissue, however muscle tissue takes up considerably less space. Which is why you may see the number on the scale increase, but your waist size decrease. It is important to focus on the way you feel, the way your clothes are fitting and your increasing strength and muscular endurance rather than a number. Note: it takes hours of heavy lifting, and usually an outside supplement, for females to gain bulk. Through moderate weight training (think: two to three times a week) you may see up to a 40 percent change in strength without any physical changes!
If this isn’t reason enough to hit the weights, then hopefully the way you feel after will be. Strength training is a great way to increase a mood, blow off stress, anxiety and tension from the day!
Source: MSN Health & Fitness and Prevention Magazine
November 1st, 2007
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