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Friday, July 30, 2010

Behavior & Lifestyle: Make Smarter Choices
Nutrition: Be In the Know
Exercise: Body & Mind
Dieting: On a Budget
Health & Wellness: Staying Healthy

BEHAVIOR & LIFEESTYLE: MAKE SMARTER CHOICES

Is It Microwavable?

Remove from packaging. Microwave on high 3½ to 4½ minutes. Carefully remove. Enjoy. Sound familiar?

For most Americans, the microwave is the chosen method of meal preparation. Cutting down on preparation and cooking time, microwaving meals has made even the most elaborate meals easier. But with its increasing popularity, many individuals worry if the electromagnetic waves are destroying the nutrients contained in the foods we consume.

The simple answer is yes, they are…but, it’s much more complicated than that. Water, heat, air, and light are all enemies to the nutrients contained in food. The real challenge to food preparation, then, is how to minimize food’s exposure to these elements.

When microwaving “energy penetrates your food and excites the water and fat molecules, creating energy in the form of heat. Heat is fairly evenly distributed in the food, cooking it quickly and evenly, as opposed to boiling, baking, or steaming.” Therefore, by decreasing the time it takes for most foods to cook, the microwave is decreasing exposure to the harmful elements, killing less nutrients than other methods.

The bottom line: whatever the method, proper preparation is the key to creating healthy, balanced meals.

Source: http://www.nytimes.com/2006/10/17/health/17real.html
Source: http://pagingdrgupta.blogs.cnn.com/2010/07/01/does-microwave-cooking-rob-food-of-nutrients/

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Make It and Take It: Fast Food Alternatives

Fast food is usually the chosen meal in between the multiple activities in your day. Whether it’s between rushing the kids off to soccer practice, going from one meeting to another, or dropping your daughter off at ballet class, pre-plan a balanced nutritious meal and snack so you can stay on track and stay healthy. Fast food tends to be high in fat, salt content and calories which can really pack on the pounds. This saves money, time, and fat and calories.

Have a cooler ready and include easy managing foods:

• Bottled water and juice
• Nuts, seeds, and yogurt
• Fruit, slice bananas, apples and grapes
• Cereal and health bars
• Cut veggies, baby carrots, and cherry tomatoes
• Hard boiled eggs

Source: webmd.com

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Pay Attention: Mindful Eating Habits

Let’s face it; we live in a society of rushing, multitasking and trying to squeeze more and more into our schedules. Do you ever find yourself eating a meal in the car, in front of the TV, or at your desk? Right after your done eating, do you still feel hungry? Do you remember what you ate? Mindless munching can be part of your daily routine and you may not even know it.

Paying attention to how you eat is just as important as paying attention to what you eat. Certain messages such as sensation of taste and satisfaction occur during eating, but when mindless eating is takes place; your brain may not receive these messages. As a result, your brain sends additional signals of hunger out, which can lead to health problems such as digestive distress, overeating and obesity.

Mindful eating means eating with awareness or awareness of the experience of eating. You can achieve this by paying close attention to what you’re eating and stopping when you’re full.

Take a moment and enjoy your food. For dinner, try Vegetarian Sloppy Joe or Fettuccine Alfredo, and since they are easy to make, use the extra time to sit down and enjoy your meal. The appropriate portion size will help you decide when to stop. If you are really in a hurry, don’t put just anything in your mouth; take something nutritious with you. Grab a Crisp n’ Crunch Cinnamon or Fudge Graham nutrition bar; they have enough nutrients to replace a meal and, since they’re ready to eat, they are the perfect grab and go treat.

Sources: www.brighamandwomens.org, Wall street Journal—Health Journal

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Snacking Done Right

When you feel the rumble in your stomach in between meals, it may be hard to resist grabbing a snack. Filling up on processed foods or snacks with refined sugar, preservatives or that are high in fat are a bad idea for you and your diet. Eating a low calorie snack in between meals is healthy and part of a well balanced diet. Instead of eating greasy chips that will leave you feeling guilty, try our Cheddar Double Bites or our new flavor, Honey Mustard Double Bites, they’re only 130 calories. This healthy snack will keep you satisfied until your next meal.

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3 Steps to a Healthy Lunch On-the-Go

As you dash from errand to errand this holiday season, don’t succumb to the fast food drive-thru just because you’re short on time. Instead, take lunch with you before you leave the house. You can do it in just three simple steps.

Step 1
Choose from our tasty line of meal replacement pudding shakes in flavors such as chocolate, vanilla, strawberry, chocolate mint and mocha.

Step 2
Fill an insulated travel cup with 8 oz. of cold water and pack it along with a pudding shake mix.

Step 3
When hunger strikes, simply empty the shake mix into the cup and shake vigorously until blended, then enjoy a smooth, satisfying lunch!

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Eating Healthy on Vacation

If you plan to shake off your cabin fever with a spring getaway, keep these nutritious eating tips in mind during your travels.

• Don’t be at the mercy of vending machines, fast food stops and airport cuisine. If you want healthy, convenient meals and snacks, take along a variety of our no-fuss weight management products. Many products simply require water to mix, such as our creamy puddings (Double Chocolate, Lemon Chiffon). Other products provide a truly grab-and-go treat, such as our delicious nutrition bars (Peanut Butter Crunch, Crisp ’n Crunch Fudge Graham) and our hit-the-spot snacks (Pretzel Twists and chocolate flavored Mini Crisps).
• If you’re traveling by car, pack a cooler filled with a variety of fruits, cut-up vegetables, milk for cereal (such as our Cinnamon Crisp or Cocoberry), ice cold water, etc.
• If you’re traveling by plane, ask about special menus available, such as low-fat, sodium-restricted and vegetarian selections. (Note: You’ll need to make this special request when you book your flight.)
• Consider eating breakfast in your room instead of heading for the hotel restaurant. It will save you calories and free up extra time to enjoy more of the sights.

Remember, when you take a vacation from the daily grind, don’t take a vacation from your healthy lifestyle.

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Surviving Those Errand-Filled Days

It’s Saturday. You’ve got to get the kids to soccer practice, pick up the dry cleaning, buy stamps at the post office, swing by the video store, drop off books at the library and head to the auto shop for an oil change. What can you do to fuel your body on those errand-filled days?

Jump-start your day with a bowl of our old-fashioned Oatmeal with Apples and Cinnamon or our Cinnamon Crisp or Cocoberry Cereals. Then pack some healthy snacks for the ride. While you’re at it, pack your lunch, too. For snacks, grab an apple, banana or carrot sticks to munch on. And throw in a Crisp ’n Crunch nutrition bar. For lunch, don’t succumb to the fast food drive-thru. Instead, pack a bottle of water and some packets of “just-add-water-and-stir” pudding shakes. Or prepare one of our delicious soups at home and pour it into a thermos. Simply choose your favorite flavor, perhaps Homestyle Chicken with Noodles or Cream of Chicken, add boiling water and stir. Enjoy with a bag of Pretzel Twists or Chocolate Flavored Mini Crisps on the side.

With a little planning, you’ve got healthy, ready-made snacks, drinks and lunch foods you can eat on the run.

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Avoid These Grocery Store Blunders

Eating smart starts with shopping smart. Take a look at these common shopping missteps, and review the helpful strategies to ensure you fill your grocery cart with sensible solutions instead of calorie-loaded cravings.

• Shop when you’re full. You’re more likely to make impromptu, unhealthy food choices when you hear your stomach growling. Eat a healthy meal or snack (like our Crunch O’s, Double Bites or Pretzel Twists) before you go shopping so you’re less likely to cave in to cravings.
• Shop with a list. Write down what you need at home when you’ve got the time to use good judgment and make healthy choices that fit into your meal plan. Then stick to this list once you get to the store.
• Beware of bad bargains. Just because the store is running a "buy-one-get-one-free" special on 2 lb. bags of cookies doesn’t mean you should buy them. Stick to the healthy choices you wrote down on your shopping list.

Bottom line: You can’t eat what you don’t buy.

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Treat Your New Figure Well

You've done the hard work, now it's time to treat your new body well. Here are a few great tips to follow so that when you look in the mirror you can say to yourself, "I look fabulous!"

• Moisturize. Applying moisturizing cream every morning makes skin look fresher and firmer. Massaging areas where you've lost weight can help reduce the excess skin. Use a cream that contains Vitamin E and sun protection (SPF 15 protects against 93% of UV rays.)
• Update your wardrobe. Buying yourself new and stylish clothes is good motivation to be conscious of your eating and exercise habits.
• Try out some new makeup tricks. A dusting of shimmer eye shadow over your lids refracts light and brightens the eyes. Also, rim your lids with an eye pencil to define your eyes and plump lashes—smudge the line a bit for a more flattering, soft effect.
• Make sensible eating choices. Beware of processed foods. Make it a habit to prepare your food from its raw, natural state. Keeping low fat levels in your everyday diet will keep your metabolism smooth.
• Drink lots of fluids. Keeping your body well hydrated helps cleanse your body of toxins and helps to decrease headaches and stress.
• Vary your exercise to keep it fun. Get some new exercise videos, go for a walk or a swim or take a new dance class. If exercise seems like a chore, it will be easy to procrastinate. Plan ahead or exercise with a partner so that you can provide encouragement for one another.

Use these tips or "booster shots" for continuous motivation and enjoy your new healthy lifestyle.

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Cut Out the Cola

You’ve heard the warning that soft drinks sweetened with high-fructose corn syrup will sabotage your diet. And as part of your weight loss plan, you probably eliminated soda and began drinking more water and our thirst-quenching Fruit Drinks—like our delicious Cranberry Grape, Mixed Berry, or Pineapple Apricot drinks. Now, new findings from a recent research study will make you very happy that you did.

Research has found that cola may be tied to lower bone mineral density, a risk factor for osteoporosis, especially in older women. Bone mineral density refers to the mineral density, such as calcium, in one’s bones and helps determine their overall strength. When bones become lighter, less dense, and more porous, there is an increased risk of fracture. The research study, conducted by Dr. Katherine Tucker from the USDA Human Nutrition Research Center on Aging at Tufts University, compared the bone mineral density of more than 2,500 men and women. Researchers found that for women in the study, cola consumption was strongly linked to lower bone mineral density in their hips, no matter what kind of cola a woman drank on a regular basis. However, there was no link between cola and bone strength for men.

Dr. Tucker notes, “Everyone should realize that what you eat has potential to affect your bones. Women concerned with osteoporosis may want to steer away from frequent consumption of cola until further studies are conducted.” The 12g of protein in our 60 calorie serving Fruit Drink also keeps your bones healthy, as recent research shows protein can actually slow down the bone loss that leads to osteoporosis.

Am J Clin Nutr 2006; 84(4):936-42

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NUTRITION: BE IN THE KNOW

4 Benefits of Drinking Water

A little water never hurt anyone—in fact, staying hydrated can do a lot to keep your mind and body healthy.

1. Since dehydration can make you feel fatigued, drink a glass of water to get the energy boost you need.
2. Did you know that lines and wrinkles are more prominent when dehydrated? Reduce the appearance of wrinkles with an inexpensive choice—H2O!
3. 85% of your brain tissue is composed of water. If you’re feeling stressed or have a headache coming on, it could signal that it’s time to refresh! Sipping water regularly can help keep stress levels down.
4. Muscle cramping and stiff joints can be prevented by simply staying hydrated.

Source: http://www.webmd.com/diet/healthy-water-9/slideshow-water-health

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Understanding Nutrient Claims

When walking up and down the aisles of the grocery store, you see color packages loudly proclaiming the contents to be free of or low in calories, fat, sodium, and sugar. But what do these statements really mean? Understanding nutrient content claims can help you to better understand the type of food you are consuming and can assist you in planning and maintaining a nutritious diet.

Nutrient Amounts Per Serving:

• A claim of free/zero means it’s less than 5 calories, 0.5 grams of fat or sugar, or under 5 milligrams of sodium.
• The distinction of low is when a serving contains under 120 calories, 140 milligrams of sodium, or under 3 grams of fat comply with this standard; there is no set FDA regulation for the claim of low sugar.
• Reduced/Less is determined by a relationship where one food contains 25% or fewer of the listed nutrient when compared with a similar referenced food. For example, reduced fat chips have a lower fat content when compared to regular chips of the same brand and flavor.

Source: http://www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/GuidanceDocuments/FoodLabelingNutrition/ FoodLabelingGuide/ucm064911.htm

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Spotlight On: Vitamin D

For many areas of the country, winter brings with it colder weather and less sunlit hours in the day, resulting in a lot less time each individual spends outside. Because of this, your body may not be producing enough Vitamin D, leaving your system deficient in this powerful nutrient.

What Does Vitamin D Do?
Your body uses Vitamin D in many vital functions, including absorbing calcium and bone growth. It has also been found that Vitamin D is helpful in treating or preventing autism, autoimmune diseases, cancer, chronic pain, depression, diabetes, heart disease, high blood pressure, flu, and osteoporosis.

How to Get Vitamin D
Generally, 30 minutes of sun exposure at least twice a week should give you a healthy dosage of Vitamin D. There are very few foods—salmon, cheese, egg yolk, beef or calf liver, among others - that naturally contain the vitamin. Additionally, there are vitamin supplements you can take to get a safe daily dosage.

Too Much of a Good Thing
While it is possible to have too much Vitamin D, it is next to impossible to overdose from sunlight or food; most overdoses occur from supplements. You should always use supplements as directed on the container, and consult a physician with any questions you may have.

Source: http://www.webmd.com/osteoporosis/features/the-truth-about-vitamin-d?page=4

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What to know about your Metabolism…

Fire up with hot foods
Chili peppers contain a compound called capsaicin that excludes its heat or the burning flavor that they are well known for. This compound can boost your metabolism while enhancing satiety and reducing hunger. Add some red or chili peppers to your diet, chop up or sprinkle flakes into chilies and stews or fire up some salsa.

Rev up your metabolism with protein
Your body uses more energy to process protein, when compared to fats and carbohydrates which gives it a metabolic advantage. Studies show you can burn up to twice as many calories burning protein than carbohydrates. To reap the rewards, make sure you’re getting the recommended amount of protein in your diet by using all of your supplements required by your meal plan.

Burn more calories with water
Chemical reactions in the body, including your metabolism depends on water. When you’re dehydrated, you may be burning up to 2% fewer calories. Try to get at least 8 glasses of water a day. Spread them out through your day.

Boosting your metabolism with tea
Catechins found in teas such as Green and Oolong can boost your body’s metabolism. Replace your morning coffee with a steamy cup of Green or Oolong tea. Skip the milk and sweetener and squeeze in a splash of lemon.

Source: www.aolhealth.com article by prevention.

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Carbohydrates

Your body relies on carbohydrates (including both sugars and starches) as its main source of energy. To provide your body with the most effective fuel, minimize the simple sugars in your diet and include more starches (complex carbohydrates( such as whole grain cereal, pasta, rice, beans and vegetables. These foods usually contain hidden nutrients, such as vitamins, minerals and fiber, and less fat than foods high in sugar.

Try our two new delicious breakfast cereals to start your day off right—Cocoberry and Cinnamon Crisp. Consuming carbohydrates, protein and fiber in the morning will give you energy, keep your appetite in check until the next meal, and may help you to successfully reduce your calorie intake later in the day. Research has shown that eating breakfast is directly related to weight loss being maintained.

Obesity Research Vol. 10 No. 2 February 2002

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The Role of Protein in Weight Loss

With all the fuss about high-protein diets, you might wonder how protein really makes a difference when you’re trying to lose weight.

As the body’s "architect," protein plays a vital role in building and maintaining body structures, including muscles, tendons, ligaments, circulatory system, brain, immune system, skin and other organs. These structures need a regular supply of "fresh" protein to build new cells. Unfortunately, when you cut calories to lose weight, you tend to cut protein-rich foods out of your diet. Without protein, your body tissues start to break down.

Taking a closer look, all protein consists of amino acids. When you eat protein-rich foods, your body breaks down the protein into its amino acids and rebuilds them in specific sequences to form the structures it needs. However, your body can’t make nine specific amino acids (called essential amino acids), so it relies on your daily food intake for its necessary supply.

In addition, research has shown that protein-based meals fill you up more than a carbohydrate-based meal. Protein gives food its "staying power" so you’ll feel less hungry.

That’s why our nutritional, protein-rich supplements (such as Crisp ’n Crunch Cinnamon, Peanut and Fudge Graham Bars) play a key role in your weight loss program. Each product provides complete, high-quality proteins, to help ensure you meet your dietary protein needs and helps curb your appetite for better compliance—even when you’re restricting calories.

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EXERCISE: BODY & MIND

6 Simple Ways to Burn Extra Calories

As summer ends and we welcome the shorter days of fall, you may be looking for some simple and creative ways to burn a few extra calories. Listed below are seven ways you can burn calories throughout the day—without ever breaking a sweat!

1. It is believed that individuals who are Vitamin D deficient take longer to lose weight, so be sure you’re getting enough (about 2,000 milligrams daily).
2. If you sleep less than four hours a night for extended periods, your metabolism will slow. Try to get between seven and nine hours to optimize calorie-burning benefits.
3. The calories burned doing housework can quickly add up. Break out the vacuum, wash the dishes, and do the work yourself instead of relying on others.
4. Laugh hard, laugh often. Not only is it good for your mind, but laughing for ten to fifteen minutes a day can burn up to fifty calories!
5. Moving at a brisk pace can optimize even the shortest walk, so get moving!
6. Tapping your foot, pacing, and moving restlessly can help you burn up to 350 calories a day, so go ahead and fidget a bit.

Source: http://www.thatsfit.com/2010/06/21/no-sweat-ways-to-burn-calories/

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Walk For Your Health

Walking is a part of daily life. You do it from your car to your desk, to the bathroom, up and down the stairs, and everywhere in between. But, how many steps are you taking daily? Knowing this can help you to implement a small change that can help you become healthier. Some studies suggest walking 10,000 steps daily—most Americans average about 2,000 to 3,000—but really, every extra step counts and can make a difference. To start taking an extra few steps each day:

• Wear a pedometer each day for a week, while going about your normal routine, to figure out the number of steps you are taking daily. Log the amount you take each night. At the end of the week, take the amount of steps from the day that was the highest, and try to make this your goal.
• For the next week, try to walk your goal amount of steps daily. Continue to log this each night to track your progress.
• At the end of the week, figure out how many extra steps you would like to take each day the upcoming week. Simply increase this number by a couple hundred (ie. 250), nothing too unrealistic.

After a few weeks, you should find that walking becomes easier and that you are feeling healthier and fit during activities that you may previously have been tired doing. The goal is to incorporate walking into your daily life and to change your current lifestyle!

*Always consult a doctor before beginning an exercise regimen. If you feel any pain or discomfort during, contact your doctor.

Source: http://www.shapeup.org/shape/steps.php

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Small Steps Towards a Healthier Lifestyle

We all know what happens. You start a work out plan and it goes well for a while, until real life factors start getting in the way. After a busy day you want to go home and partake in life’s little pleasures. You want to play with your kids, tune into your favorite television shows, take a much needed nap, and by the time you look at the clock it’s time for bed! The day hastily passed you by, leaving no time to fit in the workout you promised yourself you would do.

With a little ingenuity, you can take some small steps that can ultimately make a big difference! Exercising does not always have to be a dedicated moment laced with running shoes and sweatpants; there are many tricks to working in a workout throughout your day.

1. Stand Up and Walk Around: People tend to hunch over their keyboard, typing away, never taking a moment to step back, stretch their legs, and walk around. Try to get up every hour to walk around for 3-4 minutes. The time away from your computer will be good for your heart and mind.
2. Talk to Your Co-Workers Face-to-Face Instead of Calling: Every so often, put the handset down, stand up, and walk over to your co-worker to hold your discussion. Not only does this personal interaction cultivate working relationships, it gives you an excuse for a little bit of exercise.
3. Park Further: Don’t scour the parking lots for the spaces closest to the door; make a conscious effort to park further away. The extra minute or two to walk will give you a few extra steps each day and another small way to be a bit more active.

Source: http://exercise.about.com/cs/fittingitin/a/officeexercise.htm

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When You Just Don’t Feel Like Exercising

You’re not alone, it happens to everyone. Busy schedules, work, kids—all of these can be reasons for motivation levels to drop when it comes to increasing physical activity. If pushing yourself to get off the couch after a long day at work becomes a problem, try some of these tips to boost your motivation level:

Give it ten minutes
Commit yourself to at least a 10 minute walk every day. Once you put on comfortable clothes and walk out the door, you’re already there. Majority of the time, you will keep going and get a good workout in. But if you don’t, you’re still doing something and that adds up to over an hour a week.

Find an activity you like or a way to enjoy something you don’t
Not everyone enjoys exercising, but there are ways to enjoy an activity that you don’t like to do. For example, use an iPod while on a machine, running or walking. Listen to music, a book or learn a new language. Take your mind off the fact that you’re exercising and enjoy something else. If you have a machine at home or at the gym, watch a movie while breaking a sweat. Give the fitness classes at your gym or health club a try until you find one you enjoy.

If you don’t like health clubs, cardio machines, or fitness classes forget the mainstream idea of exercise and find your own path. There are plenty of other activities that can give you the work out you need such as basketball, biking, walking outside or while shopping.

Make it mean something
What are the reasons you exercise? Find your own value and meaning of exercising. Does it reduce stress from a crazy day, increase your energy, or give you time to yourself? Whatever the reasons, remind yourself of them when your motivation is down. If you know it makes you feel better, think of that feeling you get when you’re finished a workout and try to keep that in your mind.

Be smart about your workout
Set specific and attainable goals. Start small and work your way up from there, you will enjoy your workout more and be able to feel your success. Look for goals such as climbing the stairs without feeling winded or walking one mile to the grocery store.

Sources: exercise.about.com, health.msn.com

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12 Ways to Sneak More Activity into Your Day

If you think a gym workout offers your only regular chance to exercise, you need to explore the everyday opportunities to sneak more physical activity into your life. Try to incorporate even a few ideas into your daily or weekly schedule to boost your activity level.

1. Go for a family walk after dinner.
2. Whenever you drive, park your car as far away from the entrance as possible.
3. Play with your kids in the backyard—shoot some hoops, play catch with a football, toss a Frisbee or even play tag.
4. Record a yoga or other exercise program on TV, then participate in the comfort of your own home at a time that is convenient for you.
5. Put on some after-dinner music and dance.
6. Take the stairs instead of the elevator.
7. Get a pedometer to track the number of steps you take each day. Set a goal to slowly increase your number of daily steps.
8. Make an "activity date" with your family or friends once a week to do something fun and active together, such as ice skating, swimming, or cycling. Regularly rotate the activities.
9. Pick up the pace around the house and in the yard as you vacuum, dust, rake and do other household chores.
10. Plant a garden and regularly weed, fertilize and prune it.
11. If you’ve got a dog, take him for a nightly walk. If you don’t own a dog, offer to walk your neighbor’s dog a few times a week.
12. Ask your spouse or a neighborhood buddy to walk with you a few mornings each week before work.

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Making Exercise a Routine

Motivation strikes! You go out and buy new sneakers, the latest trendy work out clothes, and joined the gym—not only a month-to-month membership, but a full year commitment! You figure that all the money you put into this exercise endeavor will surely keep you motivated. Yet, six months into the program, you find exercising at the bottom of your long To Do List. You're not alone; many people who begin exercise programs drop out before the six-month mark.

Here are a few tips that may help you stay motivated and committed to your routine.

1. Treat your workouts like a non-negotiable appointment. When your To Do List becomes longer and longer and time feels increasingly shorter and shorter, exercise may be the first thing to go. Classify exercise as a high priority—not last on the list or an optional appointment. Also, exercising on the same days at the same time will help your routine become a fixture in your life. Before you know it, not going to the gym will feel unusual.
2. Set realistic and attainable goals. For example, "I will look like an athlete after two weeks of exercising" is not likely. Rather, set short-term goals as stepping-stones to your ultimate, long-term goals. For instance, be proud of yourself if you make it to the gym two or three times a week consistently for one month. Commitment can be very challenging and a great accomplishment to be proud of. As you attain each goal, you gain encouragement and further motivation.
3. Find an exercise buddy whose goals and interests are similar to yours. A friend or family member cannot only make exercise more fun, but can also add that extra motivation you need and vice versa. Sometimes all you need is to hear your buddy say "Ready for the gym today?" and you'll feel a renewed commitment and obligation.

If you've fallen out of your exercise routine, sit down and think about what caused your program to fail. Were you bored, have too many other commitments, or were the workouts too hard that you began to dread them? Try to create a new plan using the tips above. Remember, any amount of time exercising is a good starting point leading to a healthy, active, and rewarding lifestyle.

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DIETING: ON A BUDGET

Being Healthy Won’t Break the Bank

As simple as it sounds, eating healthy starts with buying healthy—but it doesn’t end there. There are many things that you can do to ensure that when it comes to meal time, you’re eating healthy. And the best part—these ideas won’t break the bank! In fact, you might even just find your wallet is feeling a bit heavier.

1. Make a list and stick to it: Before you go to the grocery store, make a list of all the items that you need for the week to comply with your weekly meal plan. Thinking ahead about what you plan to eat will make it easier to prepare nutritional meals. If you don’t have a list, shop the perimeter for produce, meat, and dairy—avoiding the aisles of junk food in the center!
2. Keep portion-controlled snacks around: Keep a few extra snacks, like Crunch O’s or Cinnamon Swirls with Chocolate Bites, in your desk at work. This way, when hunger strikes, you have a healthy snack handy so you won’t even think about stopping at the local fast food joint.
3. Whip up a batch of something simple: Pick a day and make a big pot of a nutritious soup or a stir fry, ensuring that you’ll have healthy leftovers. Then, break into portions for the week, pack in plastic containers, and put in your freezer. You’ve just created your own fast food and TV dinners for the next week!

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Buying Healthy Isn’t Always Expensive

We’ve heard it all before. You really want to eat healthy and buy nutritional food, but it’s just so expensive. There’s no way that you can afford to purchase all the food you need, so instead, you opt to get whatever is seemingly cheaper. You think you’re sacrificing your health to be frugal, but in reality, eating healthier is cheaper than your junk food splurges.

Add it Up
For the next week, keep track of the purchases you make outside of the grocery store. Did you buy a chocolate bar at the checkout counter, stop for coffee, or pick up a bag of french fries? You’ve probably never considered adding these quick bites into your food budget, but the amount you spend could surprise you! Curbing these purchasing and sticking to packing your lunches and bringing food from home will allow you to spend more money on better food.

Prioritize
When you go to the grocery store, pick out your healthy options first. Walk through the aisles, keeping your budget in mind, and choose those foods that fit your diet. Once you have filled your cart with these options, keeping a good estimate on your expenses as you go, then you can evaluate if there is anything else you need that fits into the amount you’ve allotted. By making healthy purchases a priority you’ll find you have a lot more options than first thought.

Clip Those Coupons
You get them every weekend in the newspaper, your email account is teeming with them, but how often do you present coupons at your local grocery store? If you’re answer is all the time, you’re ahead of the game! Coupons can save you a substantial amount of money!

If you think you’re not good at the whole clipping coupons game, keep this in mind:

• If you tend to forget your coupons: Keep them in your car! This way, you’re never without them, even on an impromptu trip.
• If you are worried that your email account is going to fill up with offers and spam: Create a new email address that you will strictly use to sign up on company/grocery store websites. Your coupons will be delivered in one concise place, and you won’t have to worry about scanning through hundreds of offers to find that email from Grandma!

Source: http://www.mytwodollars.com/2008/11/15/small-changes-for-big-savings-on-groceries

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Dieting Saves Money!

Penny pinching seems to be the trend for most people with the current economy, but that doesn’t mean your waistline should be affected. Many people may run to their comfort foods as soon as times get tough or some may feel they can’t afford to buy the healthy food or nutritional supplements they used to. However, when we compared weekly grocery food costs (food costs when a person is not dieting) to weekly food costs while on our diet, dieting was actually less expensive. When your budget is tight, there are many options that allow you be on a diet and save money.

Here are some tips:

• Continue to replace some meals and/or snacks with delicious meal replacements and protein supplements. Talk to us about your meal plan.
• Start your meal with a low fat soup. Studies show that dieters eat less when starting with a low-fat soup such as our Chicken Flavored Soup!
• Eggs fit in your budget and your diet. Add some low-fat cheese and veggies, and you will have yourself a meal. Two large eggs are only 150 calories. Or better yet, try our Cheesy Eggs with Vegetables. Perfectly portioned and full of nutrition, this would be a great part of any meal at a great price.
• Frozen veggies are a good way to bulk up your dinner and stay within budget.
• Get together with some friends or family and check out some bulk stores, remember to think healthy, and steer clear of processed food isles. Splitting the cost between the items can save everyone money.
• Portion food into small re-usable containers to provide single serving calorie control.

Sources: http://eating.health.com, http://www.livingonadime.com

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HEALTH & WELLNESS: STAYING HEALTHY

Let’s Move!: Take the Pledge to Raise a Healthier Generation

Our work! work! work! all-digital-all-the-time world isn’t healthy for us or our kids.
We need ways for the whole family to band together.
Parents are looking for tips and tools.
To help our kids choose good food.
To help them learn that shooting hoops with friends beats shooting aliens with a laser.
Kids were meant to move!

Nearly one in three children in America are overweight or obese; one third of all children born in 2000 or later will suffer from diabetes at some point in their lives. These staggering facts are what has driven First Lady Michelle Obama to start the Let’s Move! campaign. Combating obesity through engagement and education, Let’s Move! strives to show simple ways kids (and families) can be more active, eat better, and get healthy.

The campaign focuses on creating a healthier generation of children, through an emphasis on empowering parents and caregivers, providing healthy foods in schools, improving access to healthy affordable foods, and increasing physical activity. By participating in the movement, eating healthy, and becoming more active, you will find that you are not only setting a good example for the youth who look up to you, but you are becoming healthier too!

To help you and your family join the movement, we’ve started the ealthy Families Create Healthy Futures to help your family make simple changes: making fruits and vegetables part of every meal, walking and playing outdoors instead of sitting in front of the television, shopping together to make meal planning educational and fun, and swapping unhealthy options for healthier ones—promote healthy snacks for your family, such as Pretzel Twists, Honey Mustard Double Bites, or a Crisp ‘n Crunch Cinnamon Bar over cookies or chips to make a big difference. Ask us today how you can start your family on the path to a healthier future!

To find our more information about Let's Move visit www.letsmove.gov.

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Water, Water, Everywhere—Stop and Take a Drink!

The human body is composed of 60% water, and, as one of the most basic elements of life, it is one of the most readily obtainable resources. Are you getting enough of it?

Twenty percent of the water you consume comes from the foods you eat daily, many of which contain high amounts of water: grapefruit, broccoli, watermelon, and lettuce are all over 90% water, while apples, yogurt, carrots, milk, and orange juice contain between 80-90% water. The rest of your daily intake comes from beverages.

Chemical reactions in the body, including your metabolism depends on water. When you’re dehydrated, you may be burning up to 2% fewer calories. Try to get at least 8 glasses of water a day. Spread them out through your day. Fill up a glass from the tap and take a gulp, or mix it with a packet of Fulfill Iced Tea for some added flavoring. Of course, if you are engaging in rigorous activities or in a hot climate, you should drink more.

Source: http://www.webmd.com/diet/guide/wonders-of-water

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Stretch, 2, 3, 4…

Stand up, hold your arms out in front of you, bend at the waist, and try to touch your toes. Can you do it? Do you feel tightness in the back of your legs? Stretching your muscles and joints through something as simple as touching your toes is an important part of wellness and one of the simplest changes you can make to your current lifestyle.

Through the aging process, our muscles tighten, making everyday motions of picking something up off the floor to reaching for something on a top shelf difficult. Implementing a day-to-day stretching regimen can assist in making these activities a bit easier.

Simple stretches can have a huge benefit on your quality of life, including:

• Reduced muscle tension
• Increased range of motion in your joints
• Enhanced muscular coordination
• Increased circulation of the blood to various parts of the body
• Increased energy levels (resulting from the increase in circulation)

Implementing a stretching regimen now, even one as simple as a 5 minute wake-up routine, can make a huge impact on your health and wellbeing in the future. Muscles that are stretched and conditioned have an easier time handling the rigors or life, sports, and other activities.

As with any exercise regimen, start out slowly, and focus on making progress. Over time you will notice that your muscles can handle a greater amount of strain and that your aches and pains from the rigors of life are lessened.

Source: http://www.sparkpeople.com/resource/stretching_benefits.asp

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Spice It Up

Add spices to your food for a flavor boost that will help you feel satisfied. According to the American Dietetic Association, food that is loaded with flavor stimulates your taste buds, is more satisfying, and will help you to eat less. Spice up your food by adding some basil to fish, salads, soups and sauces; cinnamon to pork, breads, sweet potatoes, and squash; or some rosemary to chicken, fish, sauces, peas and lima beans. There are so many spices to add to your food, be creative and enhance flavor!

Source: www.Health.com, www.eatright.org

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Avoiding High Sodium

Sodium is an important part of our diet, but over consumption can lead to health problems. High sodium contributes to high blood pressure that puts you at risk of heart disease, a heart attack or a stroke. The risk is doubled in adults who are obese compared to those who are a healthy weight. The American Heart Association recommends an intake of less than 2,300mg a day.

Dining Out.If you don’t know how much sodium is in each dish it can be difficult to avoid high sodium meals. Instead of choosing a non-fast food restaurant or buffet style restaurants, go to a restaurants who cook to order. This way, you can ask to have your meal prepared without salt. Most places will accommodate your needs. To review sodium content of popular menu items check out www.healthdiningfinder.com.

Fast Food. Most fast food restaurants have their nutrition information available. Research their nutrition information online before you go, it will give you a chance to make knowledgeable lower sodium choices.

Cooking at Home. When you make your own meals, you have the most control over your sodium intake. Cook without salt and add it at the end when you are ready to eat, you will use much less. Be sure to leave the salt shaker off the table when eating and try buying less prepackaged and process foods. If you don’t feel like cooking a meal, you don’t have to go out or order out, enjoy a Chocolate or Vanilla Pudding Shake; it’s delicious, easy to make and low in sodium.

Sources: www.health.com, www.surgeongeneral.gov, www.americanheart.org

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Know Your Numbers

You know high cholesterol spells trouble for your heart. But do you really know your own cholesterol counts and how they compare to healthy levels? According to the American Heart Association, healthy cholesterol levels look like this:

If your cholesterol counts don’t fall in the healthy range, you need to change your lifestyle and get your numbers under control before they control you.

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No More Tossing and Turning

You've upgraded your mattress and even splurged on those satin pjs that you were sure would help you fall asleep, but you still find yourself wide awake and frustrated at night. Fortunately, there are some simple adjustments you can make in order to get a restful sleep.

1. Try to establish a regular sleep schedule. Napping on the weekends or in the early evening can interrupt your routine and do more harm than good.
2. Give your bedroom a makeover. Eliminate any bright lights or disturbing sounds. Decorate your bedroom in soothing shades of green and blue. Bright colors of red, orange and yellow can be over stimulating.
3. Eat a starchy snack. A low-fat, low-calorie carbohydrate snack can trigger sleep by boosting levels of serotonin and tryptophan in the brain, according to research in the American Journal of Clinical Nutrition. A cup of dry cereal, English muffin, or instant oatmeal about four hours before bed should help without adding too many calories.
4. Exercise in the late afternoon can increase the amount of deep sleep that you will experience at night. However, do not engage in exercise in the evening; it will get your adrenaline pumping and keep you awake.
5. Avoid alcohol, nicotine and caffeine before bedtime. While alcohol helps you relax and fall asleep, once the alcohol wears off, it has the opposite effect, causing you to wake up and have fragmented sleep for the remainder of the night, according to Rochelle Zak, M.D. from New York Presbyterian Hospital. Cigarettes will make you more alert and thus, you'll have a harder time falling asleep. And as we all know, caffeine simulates the brain; so steer clear of caffeine within four to six hours of bedtime.

Try to incorporate these strategies consistently each night in order to develop a healthy sleep pattern. If you're still experiencing a lack of sleep, we suggest that you consult your physician.

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