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| By Kerri Zurbuch |
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| April 28, 2008 |
Learning how to size up servings and avoid overeating is crucial to not only losing weight but maintaining a healthy weight. Trouble is many of us overestimate what an actual serving looks like. Use these comparisons to help you visiualize your food choices:
- 1 cup of vegetables/medium fruit = a baseball
- 1 serving of meat or fish (3 ounces) = deck of cards
- cooked beans or pasta (1/2 cup) = an ice cream scoop
- 1 teaspoon = tip of thumb
- cheese serving (2 counces) = 6 dice
- small baked potato = computer mouse
- 1/4 cup of dried fruit or nuts = golf ball or large egg
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| April 14, 2008 |
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April is Cancer Awareness Month. Reduce your cancer risks with these easy-to-do steps.
- Get Smart!
- Don't use tobacco.
- Protect your skin from the sun.
- Limit alcohol consumption.
- Get Fit!
- Eat a variety of healthy foods.
- Reduce fat intake.
- Stay active and maintain a healthy weight. Add excercise to most days.
- Get Checked!
- Talk to your Health Care Professional about the screening tests you should have and when to schedule them.
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| March 31, 2008 |
| Eating healthy food makes you feel good! Choose a variety of foods everyday for optimal health while eating a full rainbow assortment of fresh fruits and vegetables on a regular basis. In addition to eating whole grains, nuts, seeds, and legumes, moderate your intake of animal fat, refined flour, sugar, and stimulants. This is key to giving your body the nutrients it needs to build cells right and strengthening your immune and detoxification systems so they can do a better job of fighting off disease and aging. |
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| March 17, 2008 |
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Want to keep your kids active during the poor weather months? An indoor exercise course is easy to do and can be tailored to a child’s interests. Set up various stations in your family room or throughout the house. Each station has its own activity: jump rope ten times, put on skates and skate up and down the hall, make three baskets from one or three set lines (attach a Nerf basket to any door), etc. Use a stop watch to time how long it takes your child to complete the course. Trying to beat his best time will burn calories, expend energy and be lots of fun! |
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| March 3, 2008 |
| Want to change your fitness routine? Try a 12-second repetition like this abdominal crunch. Lie on your back with your knees bent, feet flat on the floor, hands behind your head and elbows out to the side: Pull your stomach in while using your abdominal muscles to lift your torso off the ground for a count of ten. Then hold for count of two before lowering your torso to the floor. Repeat four times. The slower the rate of repetition, the more muscle fibers recruited during the execution of the exercise. This 12-second repetition can be tried with all muscle groups to vary your regular workout. |
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| February 18, 2008 |
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Stay hydrated during the winter months. The dry, cold air of winter means you need to continue to drink plenty of fluids, just as you do in the summer. Try naturally decaffeinated drinks, such as herbal teas and coffees or other caffeine-free beverages like water or juice. For a delicious drink to warm you up, mix 1/2 teaspoon of Maxwell House instant decaf coffee, six ounces of hot water, one tablespoon of Coffee Mate French Vanilla Dairy Creamer®, and 1/4 cup of fat-free milk. This drink has only 50 calories and 1.5 grams of fat, compared to a Tall Coffee House drink packing nearly 210 calories and 8 grams of fat! |
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| February 4, 2008 |
| Need a great way to get your kids to eat vegetables? Try this recipe for a Cheese Toastie. Add pureed, steamed sweet potatoes to grated cheese spread on a slice of whole wheat, buttered bread. Grill as you normally would a grilled cheese sandwich. Your kids won't even taste the sweet potatoes and will be getting loads of fiber and vitamins. Yum! Yum! For more recipes that stealthily add pureed fruits and vegetables to some of your kids' favorite recipes (macaroni and cheese and brownie, to name just two), visit www.deceptivelydelicious.com. |
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