Daily Tips: Saturday October 22, 2005

Health and Diet
Start your day with an orange! Oranges are packed with nutrients and fiber. Oranges are rich in potassium, folate, thiamin, vitamin B6, niacin, riboflavin and magnesium. Plus, they're low in sodium. They're portable and make a great on-the-go snack. You can also get calcium-fortified orange juice which helps build strong bones and prevent osteoporosis.

Fitness:
The best piece of exercise equipment to buy is the one you are going to use. Consider renting one for a month from a store that sells reconditioned equipment. This way you can try before you buy.

Daily Tips: Friday October 21, 2005

Health and Diet
Eat up culture. Music feeds the soul. French fries only fill your tummy. If you've been listening to the same Beach Boys album for twenty years, hit the record store and sample some new music. Remember what it's like to really love a song? Put your feet up and listen to your new selections instead of flipping on the tube to unwind. And check out your area performing arts centers for live events.

Fitness:
Doing too much too quickly is why weekend warriors become couch potatoes during the week. Start out your exercise program slowly. Walking is one of the easiest ways, but any activity you enjoy will do. Your heart rate is one good indicator to determine if you are working too hard. Start out with 10 - 15 minutes and after a week or two gradually increase your time.

Daily Tips: Thursday October 20, 2005

Health and Diet
Eat smaller, frequent meals. The magic number of meals for the study participants seemed to be five. Rather than consuming three large meals and trying not to snack in between -- which may make you hungrier by the end of the day and more likely to binge -- spread out your food intake over the course of the day.

Fitness:
If you have arthritis, here are some tips for relief. Maintain good posture to equally distribute stress throughout the joints. Don't overdo it as arthritis is an inflammatory condition and overuse can cause flare-ups. Use proper muscle groups when lifting. Store things at a comfortable level. Exercise frequently to prevent muscles and joints from getting stiff. Remember to rest.

Daily Tips: Wednesday October 19, 2005

Health and Diet
Trade your best players. Lettuce and tomato on your tuna sandwich -- good. Baby spinach, roasted red peppers and sliced pickled ginger? Utterly inspired. Try switching up your usual salad dressing with a sprinkling of Parmesan cheese, a splash of aged balsamic vinegar or a spritz of fresh lemon juice, too. Top cereal with fresh cherries instead of banana, and mix dried fruit into brown rice.

Fitness:
Save your face when exercising outdoors. Apply sun screen with UVA and UVB protection prior to going out to exercise. Choose brands that are waterproof. Re-apply after sweating or swimming. Avoid outdoor activities at midday and wear a hat to protect your face from wrinkle-forming rays.

Daily Tips: Tuesday October 18, 2005

Health and Diet
Dine out daringly. Grilled chicken or salmon is a sensible choice, but wouldn't you rather sup on sea bass or a buffalo burger for a change? As long as you're choosing a lean, low-calorie alternative from the menu and the preparation method keeps the fat down, it's OK to veer from the usual. Dare to be different. Just avoid dishes that are prepared in fattening sauces.

Fitness:
Take up race walking to burn calories, trim your waistline, strengthen your legs and torso, shape your calves and stimulate circulation. There is considerably less impact to your ankles, knees, lower back, shoulders and neck when race walking as compared to running.

Daily Tips: Monday October 17, 2005

Health and Diet
America's favorite vegetable is the potato! Not only is it fat and cholesterol free, it's also high in potassium and vitamin C. Potatoes can be the center of a meal or used as a side. Leave the skin on for an extra boost of vitamins, minerals and fiber. Skip the butter and sour cream. Instead load up on salsa, cottage cheese, ham, scallions or Butter Buds.

Fitness:
Strive for about 3 serious training days a week where you give it your best effort and go all out. On the other days, engage in activity that is challenging yet pleasurable. Remember this is a journey, so enjoy it.

Daily Tips: Sunday October 16, 2005

Health and Diet
Did you know magnesium is an essential mineral that activates more than 300 enzymes in your body? Some of these enzymes are responsible for releasing energy from food sources, preventing muscle cramping, promoting growth, and protecting against heart disease, stroke, kidney stones and hypertension. Include food sources such as green leafy vegetables, fortified breads, cereals, beans, nuts, oysters and scallops.

Fitness:
When we set out to achieve a goal, it is helpful to have the support of friends, family and co-workers. Working out with a friend may inspire you to reach a new level of fitness. You can sweat away the pounds together.

Daily Tips: Saturday October 15, 2005

Health and Diet
Shop smarter. When you return home from the supermarket with a fresh stash of goodies, are you tempted to rip open every bag and have a taste? Keep just one or two snack options, say, fat-free cookies and pretzel twists, in the pantry and you won't rack up calories from sampling each one. If there are snacks you have a hard time resisting, leave them in the store.

Fitness:
Depending on your size and effort you can burn 400 - 1000 calories an hour cycling and you won't pound your ankles and knees into submission like you would running.

Daily Tips: Friday October 14, 2005

Health and Diet
Picky kids? If you're accommodating fussy eaters, you might be tempted by their differing plates. Get around it by serving "like" foods: fat-free vanilla pudding for one child and low-fat vanilla frozen yogurt for another, for example. When it comes to healthy, delicious foods, there is something for everyone. Replace chips and cookies with the healthy versions of these snacks.

Fitness:
Stay out of harm's way when exercising on vacation. Make sure you are aware of the traffic laws, know where it is safe to bike or run, try to stick to hotel fitness centers, rent equipment from reputable establishments and remember that you may be under the jurisdiction of a foreign government.

Daily Tips: Thursday October 13, 2005

Health and Diet
There's nothing fishy about it - certain foods can directly affect mood. Evidence suggests that regular consumption of omega-3 fatty acids, the class of fats found in seafood, can benefit a depressed mood. These fats help our arteries and hearts operate smoothly, and help to bolster the immune system. Studies now indicate they play a significant role in brain function... something to think about.

Fitness:
For sustained energy release during a long cardio workout, go for an energy bar that has a complex source of carbs such as rolled oats or puffed rice.

Daily Tips: Wednesday October 12, 2005

Health and Diet
Are you giving up chocolate because of caffeine? Believe it or not, chocolate does contain caffeine, but not much. Compare chocolate with regular-brew coffee. A one-ounce milk chocolate bar contains about 5 milligrams of caffeine compared with 115 milligrams of caffeine in 5 ounces of coffee. So if caffeine is what you are avoiding, eliminate the coffee first.

Fitness:
It's time to clean out your sock drawer. Yes, technology has even hit the sock industry. If you are still wearing the same old crew socks, it's time to get sport specific. There are socks for hiking, walking, running, weight training and even water sports. Your feet will thank you.

Daily Tips: Tuesday October 11, 2005

Health and Diet
Successful blood glucose control depends not so much on what you eat, but rather how much. Your body has the ability to turn ALL caloric foods into glucose. Overeat foods with low sugar content and you can still spike blood glucose levels! Mixed meals containing complex carbohydrate, protein, and fat is a better way to maintain blood glucose control.

Fitness:
Stretch and Grow Stronger. Researchers in Quincy, Mass found that beginner exercisers on a 10 week program who did simple 20 second stretches after completing their sets gained an average of 19 percent more strength than subjects who did not stretch.

Daily Tips: Monday October 10, 2005

Health and Diet
Eating raw seafood? High-quality, fresh seafood is important. At a restaurant, it must be sushi grade or high quality, and prepared by highly-trained chefs who know how to buy and prepare raw seafood for safety and sanitation. Individuals with impaired immune systems, liver and gastrointestinal disorders, kidney disease, cancer, diabetes, pregnant woman, etc. should not eat raw or partly-cooked fish. !

Fitness:
Oxygen is the gift of life! Take a few moments out of your hectic schedule to take several deep breaths through your nostrils and fill your lungs to capacity. Slowly exhale through your mouth. Remember to breathe naturally during exercise to enhance your aerobic benefit. Never hold your breath!

Daily Tips: Sunday October 9, 2005

Health and Diet
HALT! This acronym fits the four times a person is most likely to rely on food. Arm yourself with a healthy snack if you experience HUNGER between meals. ANGRY? Get it out with a brisk walk, journal, or seek comfort from your pet. LONELY? Be around people! Go to the mall or visit a friend. When TIRED, take a quick shower, go for a walk, or catch a catnap!

Fitness:
Stretching consists of relaxing and natural movements that help to alleviate stress and reduce muscle soreness. It increases flexibility, which reduces stress injuries associated with overexertion in sports and exercise. Stretching should be performed on a regular basis during the cool down after your workout.

Daily Tips: Saturday October 8, 2005

Health and Diet
Tantalize your taste buds and make dinner a sight for sore eyes. Contrast color and texture in your meals. Add something red, green, yellow, and orange on your plate. Experiment with flavor combinations and contrasting food temperatures. Add to the visual appeal of the meal with various shapes... sliced carrots, pepper strips, shredded cheese, brown rice, and diced chicken.

Fitness:
If you are on a long road trip, take the time to stop and stretch. Walk around at rest stops and other places. Set aside some time for a healthy break. Use that time to jump rope or kick around a soccer ball.

Daily Tips: Friday October 7, 2005

Health and Diet
Folate, or folic acid, is used by the body to regulate cell growth. Research shows folate may prevent birth defects, reduce the risks of cervical or colon cancer, and may decrease the incidence of heart disease. Dark green leafy vegetables, legumes, orange juice, wheat germ, fortified grains and cereals are excellent sources.

Fitness:
Relieving stress and neck pain: Here is a simple stretch. Bring your chin to chest and then your ear to your sternum. Repeat the series on the other side. Also try stretching the muscles of the upper back and neck. Gently roll your head from shoulder to shoulder in the front, but do not make a complete circle to the back.

Daily Tips: Thursday October 6, 2005

Health and Diet
"Lettuce" live right! Romaine lettuce is a terrific source of beta-carotene, while arugula is a great source of calcium. Endive provides fiber and folate while mustard greens add tyrosine. Get vitamins A and C from bok choy, and the antioxidants lutein and zeaxthanin from spinach. Mix up these potent greens for a garden-variety style salad! The more the merrier!

Fitness:
Because the body uses muscles in a variety of different ways for different activities, the end result of crosstraining is that more muscles are being challenged and developed. These muscles can be used on a daily basis for activities like running, reaching, squatting, scrubbing and lifting -- to name a few. Furthermore, the individual has an improved level of endurance, strength and stamina.

Daily Tips: Wednesday October 5, 2005

Health and Diet
Go veg. If you're looking for variety, perk up your palate with plenty of vegetables -- they won't break the fat and calorie bank and they'll make your meals more interesting. Not to mention the many health benefits that vegetables bring. Layer some on your sandwich, sprinkle them in soups, pile them on pizza -- there are no rules when it comes to that garden variety.

Fitness
If you are on a cruise, explore the ship to see what types of facilities are there. These days there are walking tracks, gyms fully equipped with balls, bands, weight machines, body bars and everything else you can imagine. They even offer group classes like aerobics, yoga, or Pilates.

Daily Tips: Tuesday October 4, 2005

Health and Diet
An apple a day keeps the doctor away! Apples, applesauce, and apple juice contain pectin, phenolic compounds and flavonoids. Pectin may lower blood cholesterol levels because it's a component of fiber, while phenolic compounds may act as antioxidants against LDL cholesterol (the bad kind). The flavonoids are recognized for extending the action of vitamin C. So maybe there is truth to that old saying!

Fitness
The best way to choose an exercise video that will work for you is to get recommendations from friends, family, or someone else that is currently using a video workout. Or visit the local library. Libraries allow you to try it before you buy it. That can be very helpful when you are not very sure what video is good for you.

Daily Tips: Monday October 3, 2005

Health and Diet
Watching movies? Popcorn is a nutritious, delicious nibble food until we add the high fat toppings! Skip the butter. Opt for air-popped or stovetop popcorn. It's a high fiber, no fat, low calorie snack. You can sprinkle with different seasonings like cheese, garlic or even chili powder. Enjoy the feature presentation!

Fitness
We all need to stretch. Don't know where to begin? Take a stretching class such as yoga or tai chi. Scheduling a class will help you to stick with a regular stretching program.

Daily Tips: Sunday October 2, 2005

Health and Diet
Ban the buffet. Buffets can make you feel like you just have to have a little bit of the quiche, the roast beef, the pasta salad, the chicken, the crab legs, the cherries jubilee, the cornbread, the chocolate mousse, etc. Aside from the inevitable stomachache, "tasting" each is also overeating. Limit yourself to three items or get out of line.

Fitness
You should always be able to catch your breath and speak comfortably while exercising. While it is normal to sense effort, and maybe even discomfort, you should never sense pain. Learn to use a Rating of Perceived Exertion Scale. Always remember to warm up slowly and cool down gradually. If you use a trainer, be sure to check credentials. The exercise industry is not well regulated, so be sure to ask questions and seek certified individuals.

Daily Tips: Saturday October 1, 2005

Health and Diet
Love ice cream? You can still enjoy a scrumptious frozen treat. Enjoy a 1/2 cup low fat frozen yogurt and top with crushed pineapple for vitamin A and C, or incorporate texture with Grape Nuts or shredded wheat. Drizzle with a teaspoon of melted peanut butter for protein. You'll have all the flavor without the sugar and fat.

Fitness
Who should NOT exercise? Anyone with an unstable medical condition should get their doctor's OK first. Injuries may require waiting for healing -- listen to your body and your doctor. If you have cardiac, pulmonary or metabolic disease, you may exercise, but only after seeing your doctor and then starting in a supervised environment.

Daily Tips: Friday September 30, 2005

Health and Diet
If you're dealing with diabetes, osteoporosis, hypertension, celiac sprue, cancer, or any other medical condition, there may be more to deal with than just dietary changes. Address your emotional state of health by logging on to the eDiets support boards. Post your concerns, comments, or simply listen and share concerns with others. Whatever you're facing, you're not alone.

Fitness
It takes 3,500 calories to burn one pound. Lose that pound through a combination of decreasing caloric intake to a healthy level and expending calories through physical activity. If you currently take in 2,000 calories a day and decreased that by 300 calories a day (one slice of pizza) and added in 200 calories worth of exercise a day (20 minute walk), you would be at a 500 calorie deficit.

Daily Tips: Thursday September 29, 2005

Health and Diet
Plant foods such as legumes, nuts, and seeds are especially high in protein, while veggies and grains contain only varying amounts. Vegetarians need to assure adequate consumption of vitamin B12 and D, calcium, iron, and zinc. Vegetarian or not, your best bet is to eat a wide variety of foods to assure adequate nourishment!

Fitness
Getting fit at work: Take the steps instead of the elevator and time yourself. Set a goal to decrease your time.

Daily Tips: Wednesday September 28, 2005

Health and Diet
Afraid you'll slip up on your meal plan because you've got that special occasion to go? Don't go hungry! Excessive hunger usually leads to overeating. Take your time looking at the foods available, and then make a conscientious decision before indulging. Monitor the portion size of higher calorie foods and focus on the social aspects of the event!

Fitness
Learn to be patient. You'll live longer. And if you find you are being particularly critical of the too-slow sales help, check in with your inner critic -- maybe you are this hard on yourself as well. Perhaps you need to show a little more compassion for others and for yourself. It's a great time to do a "breath-check" --use your diaphragm to slow your rate of inhaling down; might be surprised at how quickly the heart rate follows.

Daily Tips: Tuesday September 27, 2005

Health and Diet
Did you know that one of the most common reasons for fatigue is mild dehydration? If you have a hard time keeping track of how many glasses of water you consume, fill a 1-liter bottle of water twice over the course of the day. Add a slice of lemon, lime, orange, or add a splash of 100% fruit juice for zest!

Fitness
It is important to monitor the intensity of your workouts so that you don't overdo it and defeat the purpose and end up working too hard. Working too hard can lead to injury and put you out of commission for extended periods of time, sometimes as long as 6 to 8 weeks.

Daily Tips: Monday September 26, 2005

Health and Diet
You don't have to bore yourself with flavorless fish, chicken and meat. Heat things up with hot peppers and hot sauce. If you like your foods with a little kick, have these on hand for firing up everything from eggs to potatoes. Putting some heat in foods provides low-fat intensity, which eliminates the need for mayonnaise and other fattening additions.

Fitness
There are a variety of water exercise classes. Classes may include aqua kickboxing, hydro-toning and hydro-spinning which uses a specially made bike in the water. The classes are led by certified instructors who often use music and different types of movements to give an effective toning and cardiovascular workout.

Daily Tips: Sunday September 25, 2005

Health and Diet
Tickle your taste buds without fat or calories by making the most of herbs and spices. Thyme has a light, minty aroma. Parsley gives kick and color to Italian-accented dishes. Cilantro has a lively, pungent fragrance that lends itself well to salsa, and rosemary pairs well with garlic in a savory sauce. Spice it up. sprinkle chopped tarragon with dill or parsley over grilled chicken, fish, or veggies.

Fitness
A good idea once you have a workout video is to watch it entirely before trying it. This way you'll know what is involved in the workout and determine if you need additional instruction or equipment that is being used in the workout.

Daily Tips: Saturday September 24, 2005

Health and Diet
Bored with the same old foods? Kick it up a notch with salsa. Instead of fattening dressings and cream sauces, give this tomato-based palate-pleaser a try. Spice up everything from chicken and veggies to omelets and raw veggies. Mix with low-fat sour cream for a peppy dip for baked chips and spoon over mixed greens for a chunkier, more dramatic dressing.

Fitness
Contrary to common perceptions, you do not always have to be the most coordinated person to participate in a group exercise class. The key to being is not giving up. Keep in mind that the people in the class were once beginners and they became successful with a little determination and persistence. Get recommendations from friends, family, co-workers and associates who take group classes.

Daily Tips: Friday September 23, 2005

Health and Diet
The American Heart Association recommends choosing at least one food rich in vitamin A and C each day. Juicy vegetables and fruits, like citrus, strawberries, spinach, and bell peppers, contain the most vitamin C. Dark leafy greens, and dark orange fruits and vegetables provide optimal vitamin A, like broccoli, apricots, sweet potatoes, carrots, or cantaloupe. Try to consume five fruits or vegetables a day for optimum health.

Fitness
Contrary to common perceptions, you do not always have to be the most coordinated person to participate in a group exercise class. The key to being is not giving up. Keep in mind that the people in the class were once beginners and they became successful with a little determination and persistence. Get recommendations from friends, family, co-workers and associates who take group classes.

Daily Tips: Thursday September 22, 2005

Health and Diet
Only 2 percent of adults suffer from true food allergies. The most common food allergies include reactions to milk, peanuts, eggs, soybean, fish, shellfish and wheat. If you think you have a food allergy, check with your doctor. The best place to try a food with previous confirmed allergic reactions is in the doctor's office where you can have immediate medical attention if needed.

Fitness
Look for businesses that rent out equipment such as roller blades, kayaks, bicycles, tennis and racquetball equipment for a small fee. This way you'll have no excuse for not doing something physical while you are traveling.