Wellness Tips
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Nutrition
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Keep sugar and caffeine -- the "legal evils" -- to a minimum.
It's hard to believe, but decreasing sugar actually increases people's energy, by minimizing the highs and lows that sweet foods triggers. Different people react differently to caffeine, but most of us are probably over stimulated already -- adding a stimulant just adds to things like road rage. - Don't focus on dieting. Focus on eating. If you're hungry, you're more likely to overeat, especially in the evening. Instead, of sacrificing all day and gorging later, it's better to eat enough during the day to avoid hunger pangs and uncontrolled eating at night. Eat every four hours or so, and make sure to eat a "second lunch" -- think of it as another meal rather than a snack -- in the mid-afternoon to keep your energy up and make you less hungry in the evening.
- Don't drink too many calories. It's easy to drink calories without noticing: that eggnog latte at Starbucks has nearly as many calories as a Big Mac. It's okay to have one as an occasional treat, but consider it a meal, not a drink.
- Eating chicken soup may really help fight off a cold. Feeling a little under the weather? Try Chicken soup. This traditional remedy for colds has held its own in scientific investigations. It may act as both an anti-inflammatory and to clear mucus from the nose, thus shortening the time viruses can hang around in there.
- Eat at least two fish meals per week. The evidence is strong that the oils in darker types of fish, such as salmon, tuna, mackerel and herring, are beneficial for the heart and brain and may even lower risk of cancer.
- Drink water. No matter where you are, water should always be the first thing you reach for when you're thirsty. Water truly is essential.
- Many people try to lose weight through fad diets that cut out certain food groups or have eating plans that can't be sustained for the long term. "Restrictive eating is the number on catalyst for binge eating," Kater says, "and I've seen many clients 'diet' themselves into larger and larger sizes." It's much more important to teach your kids healthy habits that will last a lifetime, such as eating nutritious foods and being active. Choices Magazine, Summer 09
- Focus on real food Ditch diet versions of your favorite treats; have a small serving of the real thing to feel truly satisfied.
- Keep healthy snacks around. It's easy to eat healthy if you keep the Cheetos at bay and stock your kitchen with fruits and other healthy snacks. You'll be more likely to reach for these than junk food if you keep them nearby.
- Indulge every once in awhile. A little treat now and then is a great way to reward yourself for eating a healthy diet. Give yourself a break and indulge in a food you love but can't eat all the time.
- Take vitamins. If you feel like you aren't getting the nutrition you need from your diet, don't hesitate to supplement it with some multi-vitamins to stay healthy and illness free.
- Drink Milk. Nonfat and low-fat dairy can help you shed more weight, because the calcium can increase the breakdown of fat in fat cells.
- Pick Petite Plates. Eat from 8 inch plates rather than 13 inch ones and you'll ingest 30 percent fewer calories per meal.
Exercise
- Exercise is one of the most effective ways to relieve stress. When the body's natural defense mechanisms become aroused in response to stress, having the right outlet can help us manage it in a healthy way. Exercise decreases the body's stress hormones and releases endorphins, which help us feel good.
- Fit fitness in little bites. Break up your exercise into smaller segments throughout the day. A ten minute walk in the morning, another after lunch and a third before sitting down for dinner adds up to 30 minutes of activity and extra energy expended - almost without even thinking about it. From www.whymilk.com/wellness_tips.php.
- Refuel after exercise. Milk is a great beverage choice after a workout because it contains an ideal mix of protein and carbohydrates that help replenish your exhausted muscles, which can help you stay in top shape and keep up with your busy schedule. From www.whymilk.com/wellness_tips.php.
- Wear a pedometer. New research suggests that routinely wearing a pedometer encourages people to walk about an extra mile each day, lose weight, and lower their blood pressure. Aim for at least 30 minutes of brisk walking and a total of 10,000 steps per day.
- Don't forget strength training, involving both the upper and lower body. Too many people neglect resistance exercise, particularly women for whom it's crucial for preventing muscle and bone loss with age. Lift weights for at least 20 minutes, two- to three-times per week.
- Planning strength training workouts ahead of time can get you out of the gym (and into those skinny jeans) in record time. When you have a template, you always know what to do next so there's no wasting time. You can make your cheat sheet basic (a quick list) or more structured to keep you focused. Self Magazine
- When you're doing strength work, start with your lower body. Legs are your largest muscle group so the moves require more energy than ones for your upper body. Tackle below-the belt-moves when you're fresh to sculpt a better bottom half. Self Magazine
- Abs can be one of your strongest muscle groups because you use them while sitting and standing. Unfortunately, that means it can take extra effort to tone them. A tighter-tummy trick: Do all of your ab exercises (bicycles, crunches, roll-ups) back-to-back. Working your abs to the burning point delivers smoking-hot results. Self Magazine
- Watch the clock go tick-tock and a 20-minute treadmill jog can feel like the Boston Marathon. Instead, try a countdown. Set a timer with the minutes you're aiming to be active and go until you hear the alarm. When you can't see the time, you're more likely to concentrate on what you're doing-your form, how strong you feel-rather than how long until you can stop. Plus, you'll avoid the urge to ease up when you only have a minute or two left.
- Chilled H2O could help you maximize your exercise. Cyclists were able to work out longer when they drank cold water than when the beverage was at body temperature, a study reveals. The best keep-it-cool tool: a refillable aluminum bottle.
- A $1 rubber ball can help you score million-dollar legs. During crunches and other ab moves, hold an 8- to 12-inch ball between your knees or ankles to get inner thighs and glutes in on the action.
- Most people have a stronger leg or arm that picks up the slack for the weaker side. Solution: choose single-arm or leg moves (like lunges) that force each limb to get stronger and toned for even more stellar sculpting.
- Studies show you lose more weight, especially around your middle, with short bouts of high-intensity cardio than with long, steady sessions. This pyramid technique vanquishes boredom and body fat: Warm up with 5 minutes of a slow jog. Sprint for 30 seconds, then jog for 30. Next, sprint for 45 seconds, followed by a 45-second recovery. Keep increasing by 15 seconds until you reach a minute and a half, and then work back down to 30.
- Run For Your Life Logging miles can help you live longer. A new study found that men and women between the ages of 50 and 72 who jogged regularly were twice as likely to be living 20 years later as those who were sedentary. Doing any vigorous activity at any age for about three hours a week will have a similar effect. So keep up your workouts to add more candles to your birthday cake. From www.self.com/magazine/tips/tip-of-the-day_20090524.
- Clock It The harder you work out, the shorter your gym stints can be, note new guidelines for physical activity from the Department of Health and Human Services in Washington, D.C. Moderate-intensity exercisers such as walkers need 150 aerobic minutes per week, but those who train harder, like bikers, require only 75 for better-body benefits. From www.self.com/magazine/tips/tip-of-the-day_20090524.
- Add weight, not repetitions. Your abs are just like your biceps: To make them stronger and tighter, you don't need 500 reps. Instead, try grabbing a three- or five-pound weight. Place it behind your head or on your chest and do one set of eight to 15 sit-ups, working up to more sets as you get stronger.
- Stretch first. Help yourself avoid injuries by stretching each time you exercise. Simple stretches before and after you work out or engage in physical activity can help keep you active and pain free.
- Incorporate different kinds of exercise in your routine. When you work out, don't just stick to one kind of workout. Incorporate strength training, cardio and stretching exercises into your routine to make it well rounded.
- Don't Look in the Mirror. While the occasional glance at your reflection to check your technique is a good idea, you'll get a bigger boost on exercises that require balance if you face away from the mirror and close one eye. Doing so activates neural pathways between your brain and your muscles that you don't usually use.
- Get a Mantra. Build a mental toughness by repeating a mantra (e.g. "I can do this") or targeting a fellow gym rat and vowing to outlast her. Your brain can try to psych you out during a tough workout- don't let it!
Wellness
- Take time for you in the morning hours. Morning is the ideal time to fit in a relaxing activity because it's quiet, there are few disturbances and your mind isn't filled with stressful thoughts of the day yet to come. Taking a few moments to relax before you start your day can provide inner tranquility and a sense of peace to you throughout the day. Whether it is meditation, listening to relaxing music or light exercise, find the technique that works best for you. From www.whymilk.com/wellness_tips.php.
- Get to sleep and practice a healthy bedtime routine. A lack of sleep can upset the body's metabolism making it harder to tell hunger from fullness and making it easier to gain weight. It may also increase the risk of certain chronic diseases. But, Grandma was right - warm milk around bedtime may actually help wind us down before bed making it easier to fall asleep. Plus, just having a relaxing routine itself each night can help you get to sleep and rest well. From www.whymilk.com/wellness_tips.php.
- Let your body rest. Fitness experts stress the importance of resting your muscles for at least a day in between workouts. With the exception of abdominal muscles, you never want to work the same muscle two days in a row. You can do cardio exercise every day, though. From www.mindbodybalance.msn.com.
- Sleep 8 hours a night. A number of recent studies have confirmed that you really do need at least 8 hours a night. Among the many benefits: Adequate sleep makes you feel better, decreases risk for cardiovascular disease, boosts memory and reduces the likelihood of being in a car accident.
- Music is a great distraction and a magic motivational tool. Put your favorite song or a new tune at the end of your playlist, like a special treat, to keep you exercising until you hear it. Self Magazine
- On-site employee wellness programs reduce overall absenteeism by 19%, resulting in a savings of $264 per employee, per year. Employees participating in wellness programs take 70% fewer sick days than those opting out of wellness programs.
- Get a full night's rest whenever possible. While the amount of sleep each person needs varies, most people need 7-9 hours to feel fully rested. While this may not be possible every night, try to sleep a full night whenever you get the chance.
- Turn off the TV Before Bed. The glowing screens of your TV and Laptop emit a blue light that keeps you up by suppressing melatonin, a hormone that regulates your body clock.
- Wash for 30 Seconds. The more colds you get, the higher your risk of permanent nose injury. "Frequent sinus problems can actually cause the receptor cells inside your nose to become damaged", says R.I. Henkin , M.D of the Taste and Smell Clinic in Washington DC. Prevent colds by keeping your hands clean and scrubbing for at least 30 seconds each time you wash.
- Laugh for Your Health. The amount of mood-stabilizing endorphins released during a one minute giggle is the same amount released in 10 minutes of strenuous rowing.
