Posts filed under 'Making Choices'
Don’t let Thanksgiving be an excuse to let yourself off the calorie counting hook. Experts advise not to throw out all of your healthy habits due to the holiday season, but to choose foods carefully, eat slowly and savor. It is normal to overeat this time of the year, however, it is important to be careful of using this as an excuse to stray from your healthy habits. For most healthy individuals, overeating won’t cause too many problems, but for those who struggle with their weight, it could potentially throw them off target.
The holiday season which starts with Thanksgiving (for some Halloween) and ends with a New Year’s Resolution to lose weight! This time of year for most can be a slippery slope, resulting in a possible weight gain of 10 pounds! These pounds are not easy to melt away, so it is crucial to enjoy your holiday favorites, while keeping them in moderation.
The key to avoiding weight gain during the holiday season is to eat in moderation and continue your exercise routine, even through the chaotic time of shopping, cooking and traveling. Have an action plan before the stress hits, so you are ready to deal with crunched time and the never-ending cookie jar. For holiday meals, take small bites and eat slowly. Also, don’t get stuck in guilt for one meal. Feeling guilty can lead to thoughts such as “I blew my diet, so I will start up after New Year’s”, which can be the worst thing to do!
If you get off track after a dessert, one meal, or even a few days, the most important thing to do is to get back on as soon as possible!
Source: Time.com
November 26th, 2007
Join the American Cancer Society for the Great American Smokeout Challenge! Quitting smoking is not easy, but it can be done! No matter how old you areor how long you have smoked, quitting can help you live longer and healthier. People who stop smoking before the age of 50 decrease their chances of death in the next 15 years in half compared to those who continue to smoke. Ex-smokers enjoy a higher quality of life due to fewer colds and illness, better self-reported health and fewer cases of bronchitis and pneumonia.
The health benefits of quitting smoking are far greater than any risks than any small weight gain (usually less than 10 pounds) that follow quitting. Other benefits over time include:
20 minutes after quitting: Your heart rate and blood pressure drops.
12 hours after quitting: The carbon monoxide level in your blood drops to normal.
2 weeks to 3 months after quitting: Your circulation improves and your lung function increases.
1 to 9 months after quitting: Coughing and shortness of breath decrease; cilia regain normal function in the lungs, increasing the ability to handle mucus, clean the lungs, and reduce the risk of infection.
1 year after quitting: The excess risk of coronary heart disease is half that of a smoker’s.
5 years after quitting: Your stroke risk is reduced to that of a nonsmoker 5 to 15 years after quitting.
10 years after quitting: The lung cancer death rate is about half that of a continuing smoker’s. The risk of cancer of the mouth, throat, esophagus, bladder, cervix, and pancreas decrease.
15 years after quitting: The risk of coronary heart disease is that of a non-smoker’s.
(Source: American Cancer Society)
If you are ready to quit, but don’t know where to start, visit the American Cancer website for more information. Quitting smoking is possible, so join the Hilton Head Health Institute in becoming smoke free!
November 15th, 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
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
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
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