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Archive for March, 2010
Tuesday, March 30th, 2010
Buy these foods organic. The Dozen Dirtiest foods for pesticides are:
- Peaches
- Apples
- Sweet Bell Peppers
- Celery
- Nectarines
- Strawberries
- Cherries
- Kale
- Lettuce
- Imported Grapes
- Carrots
- Pears
These are relatively pesticide-free Clean Fifteen:
- Onions
- Avocados
- Sweet Corn
- Pineapples
- Mangoes
- Asparagus
- Sweet Peas
- Kiwis
- Cabbage
- Eggplants
- Papayas
- Watermelon
- Broccoli
- Sweet Potatoes
- Tomatoes
Tags: healthy eating, risky foods
Posted in Food | No Comments »
Friday, March 26th, 2010
All day Thursday I fielded questions from clients and others about the Wednesday (3-24-10) Commercial Appeal story on a JAMA study that said women who exercise less than 1 hour a day gained weight, while those who did an hour or more stayed thin.
“What do you think about that?
“What’s your reaction?
“IS IT TRUE? Because I don’t have an hour a day.”
The headline was “Study: Women need exercise to stay thin”
My reaction to the headline? Well, Duh.
Look, I didn’t read the study report (boring) but I did read the abstract. Here’s what I think:
1. The women in the study were not on diets – it is easier to lose weight when you eat less than it is from exercising
2. There was no distinction between muscle and fat in the weight gained – gaining muscle is a good thing
3. The study covered moderate activity – exercising intensely would burn calories faster
4. You don’t have to do an hour all at one time – spread it out some. And it doesn’t have to be formal exercise – walking briskly for short periods or taking the stairs for 2-3 flight journeys all count
5. Time is often just an excuse – priority is the real issue. Make exercise a pleasure and a priority and you will find the time. The following day, this story was in the same paper about how a mom of 2 with a full time job found a way to exercise.
6. Other studies have consistently shown health benefits from exercise regardless of weight or weight loss, and significant benefits from losing as little as 5-10% of needed loss
Tags: Exercise, Fitness
Posted in Fitness | No Comments »
Monday, March 15th, 2010
Fitness celebrity Popeye was a big fan of spinach. Was he correct? Or was he full of it, especially considering the food sickness scares of recent years?
This personal trainer says “be like Popeye and eat your spinach”! But, clean it good first.
What’s so good about it?
How about vitamins A and C, folate, lutein, beta carotene, and fiber. It reduces your risk of heart disease, cancer and macular degeneration. Frozen spinach appears to retain the beta carotene longer than fresh, and cooking spinach makes the lutein more absorbable.
What to look for?
When fresh, spinach leaves can be crinkled or flat, and should be crisp and bright green. Avoid yellow, wet, or rotting leaves. You can also get it frozen or canned.
What to do with it?
Fresh spinach should be thoroughly cleaned by placing in a bowl of water and swishing around, then put in a colander to drain. Repeat this several times with fresh water until the water is clear afterward. Pat or spin dry.
To store fresh spinach, wrap it in a paper towel, place inside a plastic bag and put in the refrigerator.
Use like lettuce in salads or add to soups, stews, or pasta dishes. You can also cook it in a pan by covering and simmering for 2-4 minutes, until it wilts. No water needed. Or you can also steam or saute it in olive oil with garlic for 3-4 minutes.
Popeye was right, spinach is very good for you. Clean it carefully as described and it will be fine – as will you.
Tags: healthy eating, risky foods, spinach
Posted in Food | No Comments »
Thursday, March 11th, 2010
If you use a computer, you are at risk for developing carpal tunnel syndrome. Here’s a cheat sheet for preventing or reducing the risk of getting CTS from computer use:
- Set up your screen so that the top of it is level with your eyes when you sit up correctly.
- Sit up straight and tall with both feet on the floor or footrest.
- Use a padded wrist rest to reduce arm and shoulder discomfort.
- Place the keyboard at elbow height, with a slight incline.
- Take frequent breaks to stretch and move around.
- Move your hands away from mouse or keyboard when not typing.
- Change positions often, especially neck, arms and wrists; stand up often.
Tags: Fitness
Posted in Fitness, General | No Comments »
Monday, March 8th, 2010
No matter how well you take care of yourself, at some point you will get a bit “under the weather”. So what should you eat to help relieve your symptoms? Here’s some suggestions:
Cold
Chicken soup seems to reduce symptoms of the common cold such as coughing, congestion, sore throat, sinus build-up and dehydration.
Nausea
Ginger tea can relieve nausea from motion sickness, pregnancy and chemotherapy.
Sinus Headache
Spicy foods that contain capsaicin (curry and hot peppers) dilate blood vessels, helping to drain sinuses.
Constipation
Fiber rich foods like fruits, vegetables, whole grains and legumes prevent and treat constipation when taken with plenty of water.
Bad Breath
Cinnamon in a stick or gum can cover up bad breath.
Depression
Complex carbohydrates (whole grains, beans, etc.) increase the amount of serotonin and stabilize energy levels for people with mild depression.
What are some foods you have found to be helpful when you are sick?
Tags: healthy eating
Posted in Food | No Comments »
Thursday, March 4th, 2010
You have probably heard that you should eat like a rainbow – lots of colors on you plate.
Here are some reasons why:
Yellow/orange colored foods improve vision, heart health and the immune system. Try some cantaloupe, carrots, corn, grapefruit, oranges, sweet potatoes and winter squash.
Red foods promote memory function and urinary tract health. Examples include apples, red peppers, strawberries and tomatoes.
Green foods, such as broccoli, green beans, dark lettuce, and spinach, ensure strong bones and teeth and good vision.
Like blackberries, blueberries, eggplant, grapes and plums? These blue/purple foods help with memory retention and urinary tract function.
What about bell peppers? They come in red, green, white, purple, yellow, orange, and brown. Red peppers are actually the same as green except they were ripened on the vine and so are sweeter. Purple and yellow are the sweetest of all, and white are the mildest.
Choose bell peppers that are plump, firm, shaped well, have a strong green stem, and shiny even-colored skin without bruises. Store them unwashed in plastic bags in the crisper drawer, where they should last about a week. Green ones may last a little longer. To freeze, remove the seeds and stems first and store in an airtight container.
Posted in Fitness | No Comments »
Monday, March 1st, 2010
Here are the 10 most common excuses for giving up on a diet, as compiled by an eDiets.com survey, with my own rewording, groupings, and titles:
Someone else’s fault:
- Hectic social life with many opportunities to eat and drink
- No support from family and friends
- Need a nutritionist or personal trainer to watch over me
Diet’s fault:
- Don’t know which diets work
- No diet can keep up with my travel schedule
- Too restrictive, not enough choices
- Too expensive for the food and gym
- Can’t resist favorite foods
Time’s fault:
- No time to plan meals or diet
- Takes too long to see results
There are always going to be reasons why you can’t do something. You need to find reasons why you CAN do it! Every excuse up there has validity, but they all come back to the same thing: not wanting it enough to make it happen.
Plus you have to realize that you won’t stick to any diet every minute of every day – you can’t even do that with a bad diet! Sooner or later something healthy will find its way down the throat of even the worst eater!
You’re in it for the long term. Take responsibility for your actions, get help when needed, do the best you can, shake it off when you mess up, and get back on track.
Tags: diet, healthy eating, resolutions
Posted in Food | No Comments »
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