Prevent a Summer Weight Slump

When we think of the summer season, most of us think sun, sand, surf, outdoor fun, vacations...so it is easy to assume we should naturally lose weight over the summer, not gain it. In reality, summer activities can work against our efforts to stay at a healthy weight (s'mores, all-inclusive or all-you-can-eat cruises, backyard barbecues, ice cream pit stops). The good news is you can avoid gaining weight if you know what to look out for.

Here are several ways to beat summer weight gain:

1) Make lighter sides for barbecues: Pasta salad goes great with burgers and dogs, but one cup of pasta salad can equal more than 500 calories. To save calories, use whole-wheat pasta and light vinaigrette or low-calorie Italian dressing. When you make coleslaw or potato salad, use light or non-fat mayonnaise.

2) Watch what you drink: It's nice to have a refreshing, cold drink when it's hot out, but high-calorie beverages like regular soda, juices, alcohol, and sweetened iced tea add empty calories and won't fill you up. Instead, drink water with lemon or lime, or try seltzer or unsweetened iced tea.

3) Be active on vacation: Summer is a great time for beach vacations, but try not to spend all your days relaxing in the sand. Go for a swim, try kayaking, or take a hike -- anything that will help you burn calories.

4)Eat fresh fruit for dessert: Instead of high-calorie, high-fat desserts, enjoy seasonal, fresh fruits. Watermelon is a great choice because it's low in calories (only 46 calories per cup).

5) Avoid stuffing your face at summer parties: Many summer activities, like picnics and barbecues, revolve around an unlimited spread of food. Be smart when you're at these types of events. Don't overload your plate and try to avoid going back for seconds. Make spending time with family and friends your focus, not the food.

6) Double those grilled veggies: Prepare healthy grilled veggies, such as corn on the cob (use no-calorie butter spray) or make veggie kabobs with zucchini, onions, tomatoes and eggplant.

7) Beat the Heat: Don't let the heat be an excuse not to exercise. Do your runs early in the morning or late in the evening, and make sure that you're staying hydrated on the run. If it's too hot and humid to run outside, move your runs indoors to the treadmill or try a different activity, like swimming.

Healthy Grilling Tips for the Summer

Summertime is near! The warmer weather usually brings eating outdoors. But that should not mean abandoning your healthy eating habits. Grilling is a signature for summer eating entertainment. Make sure you follow these tips to help ensure a healthy grilling season:

1) Choose lean cuts of meat and trim any excess fat. Use lean cuts of meat (90 percent lean or higher). Usually cuts with “loin” or “round” in the name indicate leaner choices. Fat dripping onto hot coals causes smoke that contains potential carcinogens. Less fat means less smoke.

2) Line the grill with foil and poke small holes in it so the fat can still drip off, but the amount of smoke coming back onto the meat is less.

3) Try using rubs instead of marinades. A rub takes less time and you get all the flavor without the oil (calories) in a marinade. Spray the grill with oil to get an even coating, instead of brushing it on. Grill at lower temperatures to reduce the potential carcinogenic compounds.

4) Always marinate raw meats, fish, or poultry in the refrigerator, never on the counter. Set aside a portion of the marinade before adding raw meat or poultry to use later as a dip or basting sauce. Do not reuse the marinade the raw meat was soaked in. You can boil the marinade for five minutes to be sure to kill any bacteria from the raw meat.

5) Pre-cook meats ahead of time in the microwave or oven so they do not have to sit on the grill as long. You can still get that great grilled taste but cut down on carcinogens that can form when protein is cooked at high temperatures. The food should go directly to the grill from the microwave, range, or oven. Be sure the meat is cooked thoroughly.

6) Make sure the grill is ready. For safety and quality, check that the coals are very hot before cooking food. This can take 30 minutes or longer. Coals should have a light coating of grey ash for optimal heat.

7) Avoid charring meat or eating parts that are especially burned and black. Recent studies have found that eating charred meat may increase risk of certain cancers, such as pancreatic cancer.

8) Add some colorful vegetables and fruit to the grill to get plenty of dietary fiber and antioxidants. Red, yellow and green peppers, yellow squash, mushrooms, red onions, pineapple…all of this produce grills well and makes a delicious, colorful and healthy addition to your meal.

Source: American Cancer Society

Spring into Good Health!

It's spring! The theme of this season is always rebirth. Now is the time to shed bad eating and exercise habits and begin healthy habits.

Begin with these simple changes to help you create a healthier eating and exercise lifestyle:

1) Plan ahead: Think about your current eating and exercise behaviors. What would you like to change? Write these goals down. Think about the short term health goals first and what you need to day each day to reach your long term health goals.

2) Go grocery shopping regularly in order to have healthy food around: Restock your refrigerator and pantry with more fresh foods/ingredients to replace your processed, packaged foods. If you keep healthy foods on hand regularly, you are more likely to eat them daily.

3) Spend less time in front of the computer/TV and more time moving: Exercise plays a key role in metabolism and weight management. Assess how much time you spend being sedentary. Limit the time you spend on the computer or in front of the television and increase the time you spend on physical activity.

4) Think positive: Everyone is their own worst critic. Stop judging yourself daily and start feeling better about yourself. The more positive you are, the more successful you will be.

5) Hydrate yourself: Water regulates the body’s temperature, cushions and protects vital organs, and aids the digestive system. Hydrating yourself with water throughout the day may help with weight management.

6) Limit eating out and try more home-cooked meals: Food is essential, but watch out if you often view food as a 'reward'. Eating out is often a treat for families, but you must be prepared to choose healthy dishes to avoid weight gain since most of the meals are high in calories, sodium, and fat. By preparing more meals at home, you can control what goes into your body.

7) Cut your portions in half: Bigger is not better, smaller is smarter. Use smaller plates, glasses, and utensils. If you buy in bulk, repackage your food into smaller bags or containers once you get home from grocery shopping.

8) Eat small, frequent meals: By eating every 3-4 hours, you can help control your blood sugar levels and avoid overeating when mealtime comes around. You are more likely to make healthy choices when you are not starving. Keep healthy snacks on hand to have between meals.

Good luck! Don't forget to smile more this spring...happiness is contagious!

Grow a Vegetable Garden

April showers bring May flowers...and veggies! No better time than now to start planning your vegetable garden. What a wonderful way to always have organic, fresh vegetables on hand for meals and snacks! You can have antioxidant-rich, colorful veggies at your fingertips if you take a little time and prepare a produce garden.

Benefits in planting your own vegetable garden:
•Easy way to relieve stress
•Eat healthier
•Eat organic
•Encourage better nutrition for your family
•Extra exercise
•Excellent way to enjoy the warm weather
•End up with various fresh, organic vegetables for home cooking

Space should never be an excuse. You can use a large area or a small area of your yard. You can also plant seeds in pots placed on your deck, balcony, patio, or window sill. However, if you are a first-time gardener, the process may be overwhelming. Consider which vegetables you and your family like to eat, then narrow the list down to the easiest and most productive varieties.

Remember, your garden needs three key ingredients:
1) Sunshine for at least 6 hours per day
2) Water
3) Good soil

Nutrition education should start both outside in your garden and inside your kitchen. Teach your family the fundamentals of healthy food preparation and heart healthy cooking. Children who learn how to cook are more likely to eat more whole grains, fruits, vegetables, and legumes than their non-cooking counterparts. So what are you waiting for? Decide what organic vegetables you want to plant and go to your local seed store.

March is National Nutrition Month®!

National Nutrition Month® is a nutrition education and information campaign that was created by and sponsored each year by the American Dietetic Association (ADA). This year's theme “Nutrition From the Ground Up” reminds everyone that to focus on eating better you need to start with the basics:

•Build your nutritional health from the ground up.
•Choose more fruits, vegetables, whole grains, nuts and beans to create a healthful eating plan.
•Try to eat more whole, nutrient dense foods (low in calories, high in nutrients) and less empty calorie, processed foods (high in calories, low in nutrients).

For more tips, visit the ADA's website www.eatright.org and click on “For the Public.” Happy National Nutrition Month®!

What We Can Learn From the Winter Olympics

With the 2010 Vancouver Winter Olympics underway, many things come to my mind. These athletes have worked their whole lives for a single moment to shine in their sport. Their attitudes, backgrounds, and personal struggles have inspired us all to achieve our dreams. I have realized there are a couple of things we can learn from these great Olympians.

1. Set Goals: By setting short and long term goals, you will less likely to be overwhelmed. By breaking your goals down, you will find they are more realistic and attainable.
2. Work Hard: No one ever said it was going to be easy to get to the top. Try to keep your focus on your goals and finish line.
3. Positive Attitude: Think like an Olympian. You can do anything if you believe in yourself.
4. Have a Support System: It always helps when you have a group of fans, friends, or family members cheering you on. You may find you enjoy the encouragement, feedback, and competition from your peers. By creating a team, you can all lean on each other for help in order to reach your goals faster.

February is American Heart Month

Heart Healthy Nutrition: A Smart Start to 2010

Heart disease is the leading cause of death in the United States. February is American Heart Month. Do you know your cholesterol levels? If not, the time is now for a heart healthy check-up!

Desirable Cholesterol Numbers

Total Cholesterol LDL Cholesterol HDL Cholesterol Triglycerides

< 200 mg/dL (5.2 mmol/L) < 100 mg/dL (2.6 mmol/L) > 40 mg/dL (1.0 mmol/L) < 150 mg/dL (1.7 mmol/L)

High Cholesterol Numbers

Total Cholesterol LDL Cholesterol HDL Cholesterol Triglycerides

> 240 mg/dL (6.2 mmol/L) > 160 mg/dL (4.1 mmol/L) < 40 mg/dL (1.0 mmol/L) > 200 mg/dL (2.3 mmol/L)

Here are 10 ways to keep your heart healthy:
1) Make time for exercise. Exercise needs to be nonnegotiable. Aim to exercise daily, at least 30 minutes. Always speak to your physician prior to starting an exercise program. Exercise helps to lower blood pressure and cholesterol, strengthens your heart, decreases stress, and improves your circulation.
2) Decrease stress in all aspects of your life. Constant stress may increase inflammation, which may make arteries vulnerable to plaque.
3) Get adequate sleep. Lack of sleep may lead to weight gain and higher blood pressure.
4) Shake the salt habit. Excess salt can increase blood pressure, so keep your sodium intake to less than 2,300 milligrams a day.
5) Choose more whole, fresh foods over packaged, processed foods. Colorful fruits and vegetables provide antioxidants, which are great for heart health.
6) Limit your sweets. Keep trigger foods (sweets) out of your house. High blood sugar levels may increase your risk for heart disease.
7) Fill up on fiber. Try adding more oatmeal, beans, fruits, vegetables, and whole grains to your daily eating routine. Choose foods that contain at least 3 grams of dietary fiber per serving.
8) Small, gradual changes. Baby steps! When you gradually change your eating and exercise habits for the better, this usually leads to longer lifestyle changes.
9) Snack smart. By eating every 3-4 hours, your hunger, blood sugar levels, and portions will be controlled. By eating heart healthy snacks (small handful of raw almonds or walnuts) between meals, you can avoid overeating at meals.
10) If you do drink, choose red wine in moderation. Red wine has a high concentration of the antioxidant resveratrol, which can help maintain blood vessels’ health. Aim for only 1 drink per day (5 oz of wine).



References:

http://www.nhlbi.nih.gov/about/ncep/index.htm
http://www.americanheart.org/presenter.jhtml?identifier=1200010

Positive Body Image

Our society places so much emphasis on what we look like on the outside, not the inside. A positive body image allows you to feel good inside and out.

The best way to have a positive body image is to feel positive about yourself as a person. Stay active, exercise regularly, and be confident. Nurture your body with nutrition and exercise. Keep a positive support system around you; avoid people who are negative about weight and being healthy.

Try yoga, meditation, pilates, or relaxation strategies daily if you are struggling with body image. These activities will help you feel less anxious about food and more positive about your body. Try focusing on your health, not your weight.

Healthy eating and exercise habits, along with a realistic attitude toward body image will lead to optimum wellness, performance, and confidence. Do not be discouraged if you fall into unhealthy habits occasionally--every day is a new day! Try to return to your healthy habits as soon as you can.

In times of stress, relax. Keep exercising regularly, and make sure you fuel yourself with nutrition. When you lose inspiration, focus on how good a workout feels. Do not deprive yourself of calories and nutrition. You can still 'treat' yourself occasionally. Drink plenty of non-caloric fluids, control your stress, and make yourself as happy as possible.

Maintaining a healthy body image and weight requires work and patience, just like anything that is worthwhile. In time, you will feel great about how you look and how you feel every day!

Boost your Immune System with Nutrition

Do you find yourself always coming down with a cold or sinus infection during the winter? With the stress of the holiday season and plenty of leftover sweets and junk food to go around, you may find yourself susceptible to getting sick. Don't throw your healthy eating habits out the window this winter...build your winter immunity with nutrition!

To function optimally without illness, your immune system needs a variety of nutrients, particularly vitamins A, C, E, B complex, iron, selenium and zinc. Give your body the support it needs by eating nutrient dense, whole, unprocessed food, such as veggies, fruit, legumes, whole grains, and healthy fats (monounsaturated fats and omega-3 fatty acids). Diets that are high in fat seem to depress the immune response and thus increase the risk of infections. Reducing the total fat content in your diet can increase immune activity. Limit your intake of saturated and trans fats, alcohol, and sugar, all of which suppress the immune system. Regular consumption of fermented dairy products such as yogurt may enhance immune defenses in the gut. Recent studies suggest that yogurts made with probiotics may have a beneficial effect on the immune system.

Energy intake seems to have an important influence on immune activity. Undernourished people are at greater risk from infections. Be careful of weight loss schemes after the holidays! Eating less than 1200 calories per day can also reduce immune function, an excellent reason to avoid unhealthy 'crash diets'. Excessive energy intake may also compromise the immune system's ability to fight infection. Control your calories by cutting your portions in half, reading food labels, and keeping a food journal.

Don't forget about exercise and stress management! Exercise has the capacity to protect and even enhance the immune response. Some past studies have shown that a regular exercise program may bolster many defenses of the immune system. Thirty minutes of brisk walking five days per week is an ideal training program for maintaining a healthy immune response. To try to reduce the stress and anxiety in your life, consider yoga, tai chi, walking, breathing exercises, or keeping a journal. In addition, to keep an abundant supply of your natural killer cells, try to get at least 8 hours of sleep every night.

To maintain the strongest immune system possible, you must have a nutritious diet, get regular exercise, and reduce stress in your life. You must attend to all three of these areas to achieve your optimum health. No better time than now to start this wellness routine!