Burning Calories

Today's Tip: 

MAKE YOUR NEXT GOLF ROUND A WORKOUT!

Thirty minutes of golf, carrying clubs, burns about 140 calories. This
translates into approximately 1120 calories for a four-hour round of
play! That burn can certainly help you lose or maintain weight. This
example is based on a person weighing 150-pounds. If you weigh more,
you'll burn extra calories. If you weigh less, you'll burn fewer
calories. Just be sure to go easy on the refreshments!


Source:  Caloriecounter.net

4th of July Fireworks Safety

 Today's Tip:

  A FEW SAFETY TIPS FOR USING FIREWORKS

An estimated 11,000 people in the U.S. are treated in the emergency
room due to fireworks-related injuries each year. Treat fireworks with
respect; read all of the cautions and warnings and use common sense.
Always obey all local laws pertaining to the use of fireworks, and
only use them as intended. Don't drink alcohol while handling
fireworks and don't try to alter them or combine them. Following these
simple tips can help keep this great American tradition safe!


Source: Centers for Disease Control and Prevention

Eating before Exercise

 Today's Tip:

 EATING BEFORE EXERCISE

Your body clearly needs food, but too much just before exercise can
impair your performance and make you feel sluggish. On the other hand,
not eating enough can make you feel weak, tired and unmotivated.  Try
to strike a reasonable balance. Eat your larger meals three to four
hours before exercise. Eat small meals or have a snack during the last
hour or two before starting to exercise. Good choices include foods
high in carbohydrates, adequate in protein and moderate to low in fat
and fiber.


Source:  Academy of Nutrition and Dietetics

Spicy foods in moderation

Today's Tip:

  KEEP IT SPICY!


Seasonings can add loads of flavor to reduced-fat recipes. Try basil
to spruce up poultry, cilantro or salsa with fish, and dill in low-fat
cottage cheese. Use cracked black or red pepper for more exciting
pasta, and add turmeric to rice dishes. According to our registered
dietitian, a little spice goes a long way toward making fat-modified
dishes taste great.

Yours in Health,

Cheri Amour Dallas

Hydrate after Sweating

Today's Tip:

 DON'T SWEAT IT

Exercisers of all ages, especially older adults and children, are at
increased risk for dehydration during these hot summer months.
Dehydration can diminish energy, impair performance, and have serious
health consequences. Even a 2 percent loss of body weight through
sweat—3 pounds for a 150-pound exerciser—can mean trouble. Maintaining
proper hydration is important. Weigh yourself, without clothing, just
before and after you exercise to measure fluid loss. Each pound lost
is equivalent to almost 2 cups of dehydration.


Sources: Gatorade Sports Science Institute

Breathing while lifting weights

Today's Tip:




  CORRECT BREATHING WHILE LIFTING

 Correct breathing during exercise helps keep blood pressure down and
avoid unnecessary stress on the arteries. The American College of
Sports Medicine recommends exhaling while you lift and inhaling as the
weights return to their starting position. You should never hold your
breath while lifting weights.


Source:  American College of Sports Medicine

Savoring Taste

Today's Tip:

  THE LINK BETWEEN SMELL AND FOOD CHOICES

If you hold your nose while eating chocolate, you might have trouble
identifying the chocolate flavor. This is because taste and smell are
closely linked. Smell can account for up to 90 percent of your ability
to detect the flavor of some foods. Those whose smell declines due to
allergies, medications or aging often eat foods containing higher
amounts of salt or sugar. Consider using more spices like basil, cumin
or chili powder to increase flavor and offset a decreased sense of
smell.


Source: American Academy of Otolaryngology

Eating in moderation

Today's Tip: 

 HELP TO STOP BINGE EATING

Binge eating is when a person eats a large amount of food in a short
period of time, two or more times per week and feels out of control.
If this sounds familiar, you are not alone. According to a recent
study, binge eating is more common than previously thought. But there
is hope. Breathing and relaxation exercises, and acknowledging binge
trigger feelings can be helpful in reducing the length of an episode.
Breaking the cycle of binge eating takes time and patience; and for
some people, getting help from a registered dietitian and/or licensed
psychologist with experience in disordered eating is recommended.


Source: Academy of Nutrition and Dietetics

Warming up before Exercise

Today's Tip: 

 A PROPER WARM-UP

A warm-up should be part of every exercise program, as it prepares
your body for more intense activity. It should consist of 5-10 minutes
of low-intensity large-muscle group activity. A good warm-up is to
perform a lower-intensity version of whatever exercise you are about
to do. For example, if you are going to do fast walking, then the
warm-up should entail a slower-paced walk to acclimate your muscles.


Source: ACE Fitness

Healthy Choices

 Today's Tip: 

 COLOR YOUR WORLD

Summer is a great time to enjoy the colorful variety of fresh fruits
and vegetables the season has to offer. Keep fresh berries, peaches
and melons in the refrigerator to add to breakfast cereals, low-fat
plain yogurt and salads. Serve fresh peppers, green beans, yellow
squash and cucumbers with hummus, salsa or low-fat dips. Strive to get
at least five servings of fruits and vegetables each day. To find out
the specific amount of fruits and vegetables you need, visit
www.choosemyplate.gov . Enjoy the hot days with these cool, refreshing
foods that pack a powerful, nutritious punch.


Source: Produce for Better Health Foundation

Carrots...snack on them!

Today's Tip:

  KEEP YOUR EYES ON CARROTS

Can a carrot a day keep the doctor away? The eye doctor, quite
possibly. Among many other health benefits, carrots are good for your
eyes. Carrots are a rich source of beta-carotene. When converted to
vitamin A in the body, this nutrient helps to maintain proper vision,
especially in low light. This includes adjusting to night vision, too.
Along with carrots, other rich food sources of beta-carotene include
dark red, yellow and orange fruits and vegetables, such as sweet
potatoes, pumpkin, red bell pepper and mango.


Source: National Institutes of Health

Standing vs Sitting

Today's Tip: 

 STAND DON'T SIT!
More and more research is showing that the movement we do throughout
the day (or do not do) may be even more important than our planned
exercise sessions when it comes to our health. So in addition to your
planned workout, don't sit when you can stand, don't stand when you
can pace or walk, and don't just walk when you can walk briskly. A
good guide is to never go more than two hours without standing up and
moving.



Source: Current Cardiovascular Risk Reports

Hand Washing

 Today's Tip: 

 WASH THOSE HANDS


Cleaning our hands is the single most important thing we can all do to
reduce the spread of various infections, reports the Centers for
Disease Control and Prevention. One study found that more than 30
percent of people do not wash their hands after using a public
restroom and 33 percent do not wash them after coughing or sneezing.
For better health, always wash your hands after using the restroom,
coughing or sneezing, and before handling food.


Source: Emerging Infectious Diseases Journal

Quit Smoking

Today's Tip: 

 QUITTING SMOKING


Did you know that smoking affects the entire body? In fact, smoking
harms every organ of the body and increases the risk for cancer, heart
disease, stroke, and lung diseases such as emphysema and chronic
bronchitis. Thinking about quitting? When you are ready, it is
important to take steps to prepare ahead of time. Here are a few steps
that can help: 1. Set a quit date. 2. Tell family and friends your
plans. 3. Plan for challenges. 4. Remove all tobacco from your home,
car and workplace.  5. Talk to your doctor about quit options.  Check
out smokefree.gov for more ideas to help you succeed.


Source: Smokefree.gov

Summer Fun!

 Today's Tip:

  SUMMER FESTIVALS AND FUN FOOD

From peach cobbler topped with ice cream to fried everything you can
imagine, summer festivals and all of their interesting foods can be a
fun and memorable part of summer. But, how do you have a great time at
summer outdoor events and still eat healthfully? Here are a few tips
for enjoying without overindulging: Look at all food options before
choosing your favorites; share with a friend; choose smaller portions
when possible; put it all on one plate rather than munching as you go;
and sit down, eat slowly and enjoy!

Weight Training

 Today's Tip: 

 TRAINING GUIDELINES FOR THE NOVICE WEIGHTLIFTER


Many people are intimidated by weight lifting and don't know how to
get started. Guidelines from the American College of Sports Medicine
can help. If you are new to weight lifting, start by identifying the
amount you can lift only once while maintaining good form. Then do
8-12 repetitions with 60-80 percent of that weight. Shoot for at least
one exercise for each major muscle group, two to three times per week
on non-consecutive days. A fitness professional can help you develop
a personalized weight-lifting program to maximize the strength you
gain and reduce your chance of injury.


Source: ACSM Guidelines for Exercise Testing and Prescription, Eighth
Edition

Muscle Stimulators

Today's Tip: 

 DO MUSCLE STIMULATORS WORK?


Electrical muscle stimulation (EMS) devices have been used for years
in physical therapy and sports medicine to help individuals recover
from injuries. They can increase range of motion, relieve pain,
increase circulation, and temporarily strengthen muscles. This has led
many to believe EMS can be used to get in shape or lose weight. While
these devices may temporarily tone or firm a muscle, their calorie
burning ability is marginal at best. In fact, the Food and Drug
Administration rejects certification of any devices that claim weight
reduction. The best way to get in shape is to combine regular cardio
and resistance exercise.


Source: Journal of Strength and Conditioning Research

ALZHEIMER'S DISEASE

 Today's Tip:  

SYMPTOMS OF ALZHEIMER'S DISEASE


Do you know the symptoms of Alzheimer's disease? Mild symptoms include
confusion and memory loss; disorientation; getting lost in familiar
surroundings; problems with routine tasks; and changes in personality
and judgment. Moderate symptoms include a range of signs such as
difficulty with activities of daily living, agitation, sleep
disturbances, wandering, and difficulty recognizing family and
friends. Early treatment can sometimes slow progression of the
disease, so talk with your doctor if you or a loved one shows
symptoms. Visit www.alz.org for more information.


Source: Alzheimer's Association

1....is lonely

Today's Tip: 

 ONE IS THE LONELIEST NUMBER

According to a recent study, loneliness among people above age 50 can
greatly increase the risk of high blood pressure. As you age, stay
active and social. You will probably enjoy yourself more, and your
blood pressure will thank you.


Source: Psychology and Aging Journal

Are you really hungry?

Today's Tip: 

 LISTEN TO YOUR HUNGER CUES

How often do you eat because you are hungry? What about for other
reasons, such as boredom, anger, stress, or for social reasons? Try
eating when you feel hungry and stopping as you begin to become full.
For some people, it helps to keep a food journal where they jot down
their hunger level every time they eat. Many people are surprised at
how often they eat for reasons other than physical hunger. According
to our registered dietitian, identifying your eating patterns is often
an early step to improving your diet.

Injuries

Today's Tip:

  PREVENT ACCIDENTAL INJURIES

June is National Home Safety Month! Its purpose is to educate and
motivate families to take actions that will increase the safety of
their homes. According to the National Safety Council (NSC),
unintentional injuries in the home result in nearly 21 million medical
visits, on average, each year. Visit the NSC at www.nsc.org  to learn
more about preventing accidents.


Source: National Safety Council