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April 28, 2009
Walk@Lunch Day!
Take charge of your health by joining Blue Cross and Blue Shield companies across the country and participating in the 2009 National Walk@Lunch Day.
National Walk@LunchDay helps you incorporate physical activity into your work day and encourages you to increase your daily physical activity by walking at lunch every day. So take the first step toward a healthier you and mark your calendar now for the 2009 National Walk@Lunch Day—Wednesday, April 29.
Posted by Lisa at 07:38 PM | Comments (1) | TrackBack
April 23, 2009
In Season: April and May
April's best produce include: Artichokes, Asparagus, Beets, Corn, Green Beans, Peas, Peppers, Bananas, Berries, Nectarines, Peaches, Plums
May's fresh fruits and vegetables include: Kohlrabi, Spinach, Apricots, Cherries, Figs, and Melons.
These foods bring great flavor and nutrition to our tables. Some of the nutrition perks include:
* Fruits and vegetables are high in fiber, vitamins, and minerals, antioxidants, and phytochemicals.
* Asparagus is a good source of folic acid, potassium, and fiber.
* Peas contain vitamin C, iron, fiber, and even some protein.
* Artichokes provide almost 25% of the daily recommended amount of folate, and are also high in magnesium, potassium, and fiber.
* Mangoes are an excellent source of antioxidants such as vitamin A, C, and E. This fruit also contains vitamin B, potassium, copper, and fiber.
Posted by Lisa at 07:14 PM | Comments (0) | TrackBack
April 19, 2009
Moms are Role Models
Dara Chadwick, author of the forthcoming book "You'd Be So Pretty If . . ." (due in May from DaCapo Press), argues that even as we must watch what we say to our daughters about their bodies, we should be mindful of the signals we send them about our regard for our own.
Chadwick offers excellent suggestions, most of them subtle but surprisingly hard to practice.
-- Resist the urge to focus on your weight when talking about yourself. Shift to positive comments about your hair or your smile.
-- Also resist the urge to "constantly recheck the way you look," she says in an interview. That means not stopping to examine your reflection in every store window you pass.
-- In the clothing-store dressing room, rather than say, "Oh, my thighs look terrible in these pants!" say something like, "Hmm, the cut of these jeans isn't right for me," or "I don't like the way this fabric drapes," she says.
-- Have a sundae now and then. She says: "When the family goes out for ice cream and you just order a Diet Coke, that sends your daughter a message. Make good food choices for the most part, but try to make room for a treat. It's a balance, and it can be hard to get there, but if you do, it's a freedom from constantly trying to make yourself something you're not."
-- Accept compliments graciously; don't brush them off, especially in your daughter's presence. In fact, it would behoove you both if you learned to pay yourself a compliment now and then.
-- Be patient with yourself: You're not going to undo a life's worth of body-image problems overnight. But until you do get to the point where you're comfortable with your own body, Chadwick suggests in her book, "fake it."
"None of this means that we never have a negative thought," Chadwick writes. "But it's all about balance, what you focus on, what you consciously decide to say to your daughter."
-- Finally, recognize that it's never too late. "Fortunately, it's not too late to change the message you're sending," Chadwick writes. "The good news is that you can talk to her about it. If she's open to it, ask her how she feels when you talk about your body [negatively]. Or if she's following your example and putting herself down, tell her that you feel responsible for teaching her that behavior. Kids understand that adults make mistakes; in fact, it makes us seem more human to them."
Posted by Lisa at 06:26 PM | Comments (0) | TrackBack
April 14, 2009
Fat Myths
Myth #1: If you eat more fat, you get more fat.
The truth is if you eat more CALORIES than you burn, you will get fat. Fat actually helps you stay fuller, longer so a little of the good stuff may prevent you from overeating later. Active women should aim for 45 to 65 grams per day and active men, 50 to 70 grams per day.
Myth #2: Butter is better for you than soft spreads.
Wrong! Butter = cream = saturated fat. All of the health organizations and experts recommend keeping saturated fat to a minimum.
Soft spreads, like Promise Buttery Spread, are a healthier choice because they are 70 percent lower in saturated fat, cholesterol free, and contain 0 grams trans fat per serving. Look for those made with nutritious oils like canola and soybean, and use spreads in cooking, baking, and spreading.
When choosing a soft spread, the FDA advises consumers that when comparing foods, to look at the Nutrition Facts panel, and choose the food with the lower amounts of saturated fat, trans fat, and cholesterol.
Myth #3: All fats raise your cholesterol and clog your arteries.
Only some fats may raise your cholesterol, while other fats may actually IMPROVE your cholesterol. The ones to avoid are the saturated fats (animal fats) and trans fats (processed baked goods, French fries, and fast food).
Instead, think plants and fish. Oily fish, avocados, olives, nuts, and seeds (and their oils) are important for everything to smooth skin to losing belly fat.
Myth #4: Avocados and nuts are fattening, so should be avoided.
Although all fats are equally caloric, some fats provide more health benefits than others. Keep your portions of pistachios, almonds, and peanuts to a quarter cup per day and your avocados to a few slices or scoops of guacamole, and you will be on your way to better health.
Myth #5: Fish that are lowest in fat are better for you than oily fish.
Actually, the oilier the fish, the better. Fish like salmon, tuna, halibut, and sardines contain the omega 3 fatty acids DHA and EPA. Contrary to the belief that you can get these from walnuts and flax, the most beneficial kind are only found in fish.
Posted by Lisa at 08:19 PM | Comments (0) | TrackBack
April 08, 2009
Today is National Start! Walking Day
Take a 30 minute walk today for your health. This is what Start! is all about - employees stepping away from their desks to get some quick and easy physical activity at work. Remember, walking can help a person reduce their risk of heart disease and stroke.
Get Moving! Don't have 30 minutes? You can get the same benefits by taking three 10-minute walks.
Visit www.americanheart.org for more information.
Posted by Lisa at 05:02 PM | Comments (1) | TrackBack
April 05, 2009
Benefits of fiber
• High cholesterol: Fiber from certain sources can help to lower LDL (“bad”) cholesterol by binding to it in the digestive tract and carrying it out of the body. Oats, barley, beans, legumes, ground flax seeds, apples, citrus fruit, carrots and psyllium husks are great sources of cholesterol-lowering fiber.
• Diarrhea: Fiber draws water, helping to form bulky stools. It is often helpful for relieving diarrhea for this reason.
• Irritable bowel syndrome (IBS): This condition is characterized by alternating bouts of diarrhea and constipation. A high-fiber diet can help ease both of these troublesome symptoms. However, it could make gas and bloating worse, so be sure to drink plenty of water with high fiber foods or minimize them during periods of bloating and cramping.
• High blood sugar: Fiber helps to slow the absorption of sugar, so it is great for people who need to control their blood sugar levels, especially diabetics and those with insulin resistance. A high fiber diet can also help prevent diabetes.
• Overweight: High fiber foods are more filling than other foods and they tend to be chewier, so they take longer to eat, giving your brain a chance to register satiety before you have overeaten. They also take longer to digest, which means they stay in your stomach longer and help delay hunger. All of these benefits combine to help you eat less and control your calorie intake, especially since fiber-rich foods are also naturally lower in calories than most fatty or processed, low fiber foods.
• High blood pressure: Studies have confirmed that a high fiber diet helps to lower blood pressure, probably because blood pressure lowering foods such as produce, whole grains and beans are some of the best sources of fiber in our diets. A minimum of 25 grams of fiber a day is needed for any blood pressure lowering benefits.
• Premature death: each additional ten grams of fiber you eat can reduce your risk of dying from all causes by 9%. Adding just ten grams of roughage to your daily minimum requirements can lower your risk of dying from heart disease by 17%. Those who begin eating a fiber-rich diet early in life realize the most protection.
Recommended: 20-30 grams each day.
Sources: fruits and vegetables (especially if they have an edible skin), whole grains (such as whole wheat bread, oatmeal, bran flakes, shredded wheat, brown rice, popcorn, whole wheat pasta and tortillas), beans, legumes, nuts and seeds.
Posted by Lisa at 04:21 PM | Comments (0) | TrackBack
April 02, 2009
Another Reason to Eat More Fruits and Veggies
A recent study found that people who ate more potassium tended to have a slightly lower long-term risk of death from heart disease.
They also found that people who had consumed the highest levels of potassium and the lowest levels of sodium (about twice as much potassium as sodium) were 50% less likely to die of cardiovascular disease than those who ate the most sodium and the least potassium (about four times as much sodium as potassium).
The ratio of the two nutrients mattered more than the amount of either one when it came to predicting cardiovascular disease, the study found.
Scientists aren't sure how potassium dampens the heart-damaging effects of salt. It’s possible that potassium may prevent the body from absorbing as much sodium. But regardless of the mechanism, trying to boost your ratio is pretty much guaranteed to improve your health because you'll eat more fruits and vegetables.
A banana has more than 400 mg of potassium, for example. There are more than 900 mg in a potato, nearly 950 mg in a cup of spinach, 600 mg in half a cup of raisins and 500 mg in an 8-ounce cup of orange juice.
A diet rich in fruits and vegetables delivers other health-enhancing properties including fiber and antioxidants. And filling up on fresh, whole foods may reduce the reliance on sodium-packed processed meals.
Posted by Lisa at 06:48 AM | Comments (0) | TrackBack