YMCA of the Brandywine Valley

Remember the Four "Fs" to Keep your Heart Strong

2012-02-22T06:05:00.001-08:00

February has always been associated with hearts - chocolate, candy, paper. We all know how important it is to take care of our hearts, but do we actually know what we need to do? Armed with some basic information, like the four “Fs,” we can all make sure we keep our tickers ticking.

Fats: We've all heard that fat is bad for your heart. Well, not all fats are created equal, and knowing which ones help and which ones might not can make choosing a little simpler.

Saturated fats contribute to elevating bad cholesterol levels which can put us at risk for heart disease. Saturated fats may increase the chance that our arteries become blocked and prevent healthy blood flow to and from our hearts. Sources of saturated fats are mainly animal products, such as whole milk and whole milk dairy items, sausage, bacon, lard, items such as baked goods made with palm or coconut oils. Synthetic, trans fats have been shown to also increase the bad cholesterol levels, decrease good cholesterol levels, and increase your chance of developing heart disease. Unsaturated fats are those that provide benefit to our heart by improving the good cholesterol levels. Sources of unsaturated fats are nuts and nut butters (peanut, soy nut, almond nut), avocado, olives and olive oil, fish, vegetable oils, soft tub margarine. The fats in fish called omega-3 fatty acids have been shown to lower blood pressure and help prevent heart disease. What we as consumers need to know is that by focusing our consumption of fats from the unsaturated category, we are taking good care of our hearts.

Fiber: Fiber is nature's scrub brush, it helps to clean out our digestive tract, right, so how does it help our heart? Fiber actually attaches itself to cholesterol to bring it out of the body. So in a way, increasing your fiber through whole grains, fresh fruits and fresh vegetables will increase the likelihood that your arteries are nice and clean, too.

Flavoring: Do we have a salt shaker on the table? Do we add salt to our food before we taste it? Are there a lot of packages in the cabinets, but not a lot of color in the refrigerator? Salt and products that contain salt, can negatively impact our blood pressure and therefore impact how hard our heart has to work. By eating food that is closer to its natural state, fresh fruits, fresh vegetables, and whole grains reduces the chances that items (salt or preservatives containing salt) have been added to our food.

Fitness: Your heart is a muscle and like any muscle it needs to be challenged. If we don't work this muscle, it, like any other muscle in our body, becomes weak. Considering this is one of the most important muscles that keeps you alive, don't you want it to be pretty strong? So how do we strengthen our hearts and keep them healthy? Move, move, move. Moving means living an active lifestyle. Find ways to incorporate activity in your life besides just going to the gym. Keep that heart pumping by taking the stairs instead of the escalator, parking your car a little further from store entrances, getting up and taking breaks if you sit at a desk all day, going out to play.

Having a healthy heart means not only choosing foods that help keep your heart working well, but staying active to make your heart stronger.

Recipe
Pork tenderloin with apples and balsamic vinegar
Serves 4

Ingredients:

1 tablespoon olive oil

1 pound pork tenderloin, trimmed of all visible fat

Freshly ground black pepper, to taste

1 cup chopped onion

1/2 cup chopped apple

1 1/2 tablespoons fresh rosemary, chopped

1 cup low-sodium chicken broth

1 1/2 tablespoons balsamic vinegar

Directions

Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray.

In a large skillet, heat the olive oil over high heat. Add the pork and sprinkle with black pepper. Cook until the tenderloin is browned on all sides, about 3 minutes. Remove from heat and place in the prepared baking pan. Roast the pork for about 15 minutes, or until a food thermometer indicates 160 F (medium).

Meanwhile, add the onion, apple and rosemary to the skillet. Saute over medium heat until the onions and apples are soft, about 3 to 5 minutes. Stir in the broth and vinegar. Increase the heat and boil until the sauce has reduced, about 5 minutes.

To serve, place the pork on a large platter. Pour the onion-apple mixture over the top and serve immediately.

Winning the Fight Against Heart Disease

2012-02-21T12:55:00.001-08:00

The beating of our heart is so automatic that it’s easy to take it for granted. Our hearts work powerfully from the time we’re in the womb until the day we die and we never even have to think about it. That is, until something happens.

Genetics play a very large role in our heart health. While we can’t control our genetic makeup, DNA is not destiny. DNA may predispose us to heart disease, but many factors can be controlled to reduce our risk of heart disease dramatically. We do have choices.

What we eat every day significantly affects our heart health. Vegetables, fruit, grain and fiber are all foods that contribute to a healthy heart. Fish should be eaten twice a week, especially cold-water fish. Fat, especially saturated and trans fats, should be limited in our diet, along with sodium and cholesterol. The choices we make every day impact how we feel, how much we weigh and the health of our hearts.

Lifestyle choices also affect our heart. To deal with stress, some people overeat, drink or smoke, all of which can damage our heart. Not getting enough sleep can have a serious effect on the heart. The heart relaxes and recuperates considerably during sleep. Meeting with friends on a regular basis for social interaction is good for our heart. Sharing, loving, and caring for one another is emotionally and physically positive.

Like any muscle, the heart can be strengthened through exercise. Ideally, we should devote at least 30 minutes to exercise every day. Brisk walking may be the ideal exercise and everyone already knows exactly how to do it! Avoid escalators and elevators; take the steps. Don’t cruise the parking lot to find the closest space, go to a far corner and walk briskly to your destination. Exercise is cumulative: every two or three minute block of exercise is good for your heart. Make choices to build up your exercise program and follow through with it, whether you’re walking, swimming or working out at a fitness center.

It’s time to start thinking about your heart. It’s not too late to make some simple lifestyle changes that can reduce your cardiovascular risk and keep your heart healthy.

By Joel Samick. Joel Samick is a group exercise instructor at the Kennett Area YMCA, Kennett Square.

Pack It Light, Wear It Right — Backpack Safety

2012-02-17T06:36:00.001-08:00

"Pack it Light, Wear it Right" is the American Occupational Therapy Association's (AOTA) advice to the more than 40 million students currently in school. Carrying too much weight or improperly wearing backpacks can cause neck, shoulder, and back pain, and can compromise posture and breathing. In one study, 6 out of 10 American students ages 9 to 20 reported chronic back pain related to heavy backpacks.

AOTA offers 10 tips to backpack safety:

Never let a child carry more than 15 percent of his or her body weight. This means a child who weighs 100 pounds should not wear a backpack heavier than 15 pounds.
Load heaviest items closest to the child's back. Arrange books and materials to prevent them from sliding.
Always wear both shoulder straps. Wearing only one strap can cause a child to lean to one side, curving the spine and causing pain or discomfort.
Select a pack with well-padded shoulder straps. Too much pressure on shoulders and the neck can cause pain and tingling.
Adjust the shoulder straps so that the pack fits snugly to the child's back. The bottom of the pack should rest in the curve of the lower back, never more than four inches below the child's waistline.
Wear the waist belt, if the backpack has one, to help distribute the pack's weight more evenly.
Check what your child carries to school and brings home to make sure the items are necessary for the day's activities.
If the backpack is too heavy, consider using a book bag on wheels if your child's school allows it.
Choose the right size pack for your child's back as well as one with enough room for necessary school items.
If a student is experiencing back pain or neck soreness, consult your doctor or occupational therapist.

Ten Tips for a Healthy Family Home

2012-02-02T06:59:00.000-08:00

Sometimes it’s hard to get the whole family together, but when you do find those rare moments, here are 10 easy ways your family can have fun and stay connected.

Give everyone in the family a special decision-making opportunity, such as choosing the menu for a healthier meal or organizing a family event that includes physical activity.
Make a plan to do activities that involve the whole family. Take a trip to a museum or the aquarium.
Spend an hour or two cleaning out a closet, bedroom, garage or basement, and prepare a load of items to donate as a family. The kids can help by going through and sorting old toys and clothing.
Volunteer in your community: Participate in a walk/run or bike event or put together meals for other families or people who live alone.
Schedule a family date. Go for a walk, build a snowman, play games.
Encourage sharing. During a family meal have the youngest family member do a drum roll and then call on someone to share something they are grateful for day.
Invite another family from the neighborhood, school or church to a family play date. This is a great way to connect with neighbors and for children and adults to bond.
Love to cook? Spend an evening making a favorite family meal together and finishing up with popcorn and a movie. Give each family member a job in the meal preparation, so that everyone is included.
Designate a "no screen day" in your home, and have several books and games ready for everyone to play with.
Spend an evening watching old family videos or leafing through family photos. Kids love to see themselves when they were babies or reminiscing about last year's family vacation.

Do you have any other good ways to have healthy family time? We would love to know your thoughts!

Broiled Chicken with Peppers Recipe

2012-01-31T06:08:00.000-08:00

Check out this delicious and easy recipe for broiled chicken!

Ingredients:

· 1 russet potato, peeled and cut into 1-inch cubes

· 8 small skin-on, bone-in chicken thighs

· 1 heaping tablespoon dried Freshly ground pepper

· 3 tablespoons extra-virgin olive oil

· 1 medium onion, cut into 1-inch pieces

· 1 large green bell peppers, cut into 1½ inch pieces

· 6 Garlic cloves, smashed

· 4 to 6 pickled cherry peppers, seeded and sliced, plus ⅓ cup Brine

· ¼ cup roughly chopped fresh parsley

Directions:

· Preheat the broiler. Put the potato in a medium saucepan, cover with water and add 1 tablespoon salt. Bring to a simmer and cook until just tender, about 8 minutes. Drain well.

· Meanwhile, pat the chicken dry and sprinkle with the oregano, and salt and pepper to taste. Heat 2 tablespoons olive oil in a large cast-iron skillet over high heat. Add the chicken and cook until browned, about 5 minutes per side. Transfer the chicken to a plate.

· Add the potato to the skillet and cook, stirring, 3 minutes. Add the onion and bell pepper and cook until slightly soft, about 1 minute. Reduce the heat to medium; add the remaining 1 tablespoon olive oil and the garlic and cook 2 minutes. Add the cherry peppers and brine and cook, scraping up the pan with a wooden spoon, about 1 minute. Remove from the heat.

· Return the chicken to the skillet and sprinkle with the parsley. Toss with tongs, then set the chicken skin-side up on top of the vegetables. Broil until the skin is crisp, 2 to 3 minutes

Nutritional Information:

Serves 4

Calories 611

Fat 42g

Saturated Fat 10g

Protein 38g

Carbohydrates 20g

Fiber 3g

Cholesterol 169mg

Sodium 243mg

Make Your Resolutions a Reality

2012-01-26T10:45:00.000-08:00

Written by: Carmel Richenbach, MS, RD,LDN

The new year starts with good intentions, like starting a new diet or joining the gym. But, what happens to the initial motivation? For most of us, it peters out around mid-February.

Most of us have good intentions of being healthier this year. However, a broad statement like that can be overwhelming. In my practice as a dietician, I help my clients walk through the process of “becoming healthier” in their minds before taking any action.

In his book, A Life Worth Breathing, Max Strom states, “When we direct our mind and heart in one direction, it gives our actions great power. This direction, or focus is called our intention.” You need to be clear in your intention if you are to succeed in meeting your goals, whatever they are. To do that, I suggest you try these two “assignments.”

First, create a “Why?” statement that clearly defines why you want to make changes. For instance, you may say, “I want to lose weight to look better at my cousin’s wedding.” I would answer, “Why?” Why is it important to look better at the wedding and no other time? What about after the wedding? Keep asking yourself, “Why?” until you find your real motivation. Maybe it’s not really about looking good at the wedding, it’s about feeling good about yourself, being less self-conscious on the dance floor, or better yet, being able to dance and not get out of breath. It might actually come down to being physically able to do more activities with your kids, grandkids or spouse.

Next, draw box and divide it into four equal squares. Write your “Why” statement above the box. Then, label the boxes on the left side, “If I Change” and “If I Don’t Change.” Along the top, label one box, “Good Things,” and label the other, “Not so Good Things.” Then, fill in each of the boxes. For instance, in box 1, which is labeled, “Good Things. If I Change,” list all the good things that can happen as a result of making a change: having more energy, lowering blood pressure, etc. Repeat this process for the other 3 boxes. Think of what life will be like day to day if you make these changes, or if you don’t. Think of the work involved, the fun you’ll have, the money you will have to spend. The purpose of this tool is to show you the ups and downs of changing, the good things and the not so good things.

Read your “Why” statement and your “Four Square” every day. In the case of wanting to “get healthy,” once our minds are set toward reaching a clearly defined goal, our actions will drive us there. It becomes a natural choice to exercise, avoid fried foods or choose more fruits and vegetables.
Make this year different in the way you approach your “resolutions.” Give serious thought to your intention, formulate your “Why” statement, and fill out your “Four Square.” You may be pleasantly surprised how easy it is to stay focused and become the person you want to be, when you practice your true intention daily.

Carmel M. Rickenbach, MS, RD, LDN, is a Licensed Registered Dietician with the Kennett Area YMCA. For more information on the YMCA of the Brandywine Valley, visit ymcabwv.org or any of its branches: Brandywine Y, Kennett Area Y, Jennersville Y, Octorara Program Center, or the Oscar Lasko Youth Program Center.

Recipe
Quick and Easy Healthy Skillet Chicken

1 ¼ pounds chicken breast tenderloins
Nonstick cooking spray
1/8 teaspoon salt
1/8 teaspoon ground black pepper
1 - 14 ½ ounce can no-salt-added diced tomatoes, drained
1/4 cup snipped fresh basil
19 - 10 ounce package prewashed spinach
2 tablespoons finely shredded Parmesan cheese

Cut any large chicken tenderloins in half lengthwise. Coat an unheated 12-inch skillet with nonstick cooking spray.
Cook and stir chicken in hot skillet about 5 minutes or until done. Sprinkle with salt and pepper.
Add tomatoes and basil; heat through. Remove from heat. Add spinach; toss until wilted. Divide among 4 plates. Sprinkle with cheese. Makes 4 (about 2-cup) serving

(Source: Diabetic Living)

Nutrition Facts Per Serving:
Servings Per Recipe: 4
Calories: 170
Protein (gm): 30
Carbohydrate (gm): 7
Fat, total (gm): 2
Cholesterol (mg): 68
Saturated fat (gm): 1
Dietary Fiber, total (gm): 3
Sodium (mg): 265

Protecting Your Eyes from Eyestrain

2012-01-20T13:55:00.000-08:00

How to Limit Eyestrain

You might be experiencing eye strain if, at the end of the day, your eyes burn, water, or twitch. It's almost guaranteed if you have headaches, blurred vision, or find yourself squinting after a few hours in front of the computer screen or television.

What is Eyestrain?

Should you be concerned if your eyes feel tired and dry after a few hours of Internet surfing? Probably not. Eyestrain is uncomfortable. And it might be a sign of eye problems. But eyestrain rarely causes eye damage.

According to the Sight and Hearing Association, your eyes aren't really being strained. Instead, it's the muscles that are used for eye movement and focus that grow weary from too much use in adverse conditions. When the muscles tense or are overworked, you can experience:

Sore or tired eyes
Itchy or burning eyes
Dry or scratchy eyes
Headaches
Double or blurred vision
Difficulty focusing
Frequently losing your place when switching between documents or a distance object and close-up page or screen
Halo-affect or after-image
Light sensitivity

Prevention

Two common causes of eyestrain are glare and focusing without a break. Any activity that taxes your eyes for a prolonged period of time can cause eyestrain – whether it's a close-up activity like sewing or watching an entire football game through binoculars. Computer use is the most common cause for eyestrain. An estimated 50 million Americans experience eyestrain caused by computer use.

Computer monitors:

Computer monitors should be positioned 18 to 30 inches from your eyes, and slightly lower than your line of sight. Dim the lights as you would for television viewing. Avoid the use of overhead lights. Position the monitor so neither you nor the screen faces a window or other light source. Adjust the brightness and contrast on your screen so it's restful to your eyes. Do the same with computer screen color options. Use document holders that allow you to keep documents at the same viewing distance and height as the computer screen. Follow the 20/20/20 vision break rule.

Keep those eyes safe!

Get in Shape with BodyCombat

2012-01-20T08:51:00.000-08:00

RELEASE YOUR INNER WARRIOR

This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as karate, boxing, taekwondo, tai chi, and muay thai. BodyCombat is supported by driving music and powerful instructors who will lead you through each strike, punch, kick and kata; burning over 600 calories to achieve superior cardio fitness with the use of the greatest fitness equipment . . . YOU! This class is for everyone with moderate fitness levels and because the moves are simple, you do not need to be well coordinated.

What will BodyCombat do for you: improve heart and lung function and reduce the risk of heart disease, tone and shape key muscle groups, burn calories for a leaner body, improve coordination and agility, improve bone density, improve posture and core strength and stability, build self-confidence, and bring you one hour of FUN!

Check our Group Exercise schedules for a BodyCombat class near you!

http://www.ymcabwv.org/schedules

Take Small Steps to Better Health

2012-01-17T06:16:00.000-08:00

Here we are at the beginning of a brand new year. It’s a time to start anew and make some improvements in our lives. Some of us have made resolutions to quit smoking, find a new job, take a class, volunteer in the community, or for a great many people, to lose some weight and get in shape.

Resolutions can be a great personal incentive, but all too often we start off strong only to lose momentum and give up on our resolutions after a month or two. Why can’t we make our resolutions stick? Perhaps we are too vague or we bite off more than we can chew?

“This year I resolve to lose weight,” is how most weight loss resolutions are stated, but that is a very vague idea, and losing weight is a process. How are you going to lose weight? In order to lose weight you need to exercise, eat healthy, eat correctly, and eat within your body’s calorie demands. What that really means is that many old habits must be traded for many new habits: trading the sofa for exercise, cookies for fruit, water for soda, to name a few.

Old habits can be hard to break and attempting to break too many at one time only sets us up for failure. A better way is to work on one habit at a time. “This year I resolve to exercise for at least thirty minutes three days a week,” is a much more clearly stated resolution and you are only changing one part of your life at a time. By changing only one thing at a time, you’ll have a much better chance at turning the change into a habit and have a greater likelihood of success. Once a change becomes part of your lifestyle, then you can look at other habits to change, one by one. Sometimes small changes can make a big difference.

Resolutions need to be specific, “As part of my resolution to lose weight and be healthier, I resolve to give up soda and drink water.” “This year I will begin a structured exercise program at the gym.” When you have clear and specific goals, you’ll have a much better chance of seeing them through.

Resolutions need to be realistic. “This year I will lose two hundred pounds and go from a size 52 waist to a 32,” is not a realistic goal. Healthy weight loss is between four to eight pounds a month. A small and gradual weight loss stands a much better chance of staying off than a fast drastic loss. “This year I will lose eight pounds a month,” is a much better resolution.

Resolutions are not written in stone. There is nothing wrong with finding that changing a goal of exercising three days a week to two days until you’re in better shape. Beginning an exercise program does not need to be like Army Basic Training. For someone who is unaccustomed to exercise, walking is a great way to get started.

Successful resolutions come down to having a plan. Make your goals for shorter terms to see results more quickly. “From January to March I will exercise three days a week, from April to June I will exercise and give up soda, from July to September I will exercise, drink water, milk and juice, and make healthier food choices, and in the last quarter I will exercise, eat healthy, drink water, juice and milk, and eat five to six small healthy meals a day.”

The bottom line is that healthy resolutions need to be specific, measurable, and realistic, and target one change at a time. As always, seek the advice of a certified personal trainer, certified dietician, or other health care professional when starting an exercise program for the first time.

By making a few healthy lifestyle changes at a time you can make 2012 your year to get healthy!

So, what are your resolutions? Have you been having trouble carrying them out? Let us know, maybe we can give you some more ideas!

5 Things Every Patient Should Discuss with a New Doctor

2012-01-16T06:19:00.000-08:00

Does your doctor know enough information about you to make well-informed decisions about your health? Whether you have been seeing the same doctor for years, or if it’s your first appointment with a new doctor, make sure he or she is aware of all of the following:

Your past medical history. Your doctor will ask what procedures you've had done, what illnesses you've had, whether you've been hospitalized and, if so, where and when. Write them down before you visit, and make sure the list is complete.
Medications you take. Bring the bottles with you to the appointment so that you don't have to worry about whether you've spelled the name of medicine correctly or remembered to include the dosage. Don’t forget to mention things like what vitamins you take, if you are allergic to any medicine, now's the time to mention it.
Family history. Your doctor isn't being nosy when he or she asks about the health problems of your siblings, parents, children, grandchildren, and grandparents, and at what age they developed. Certain cancers, heart disease, high cholesterol, mental illness, diabetes, and hypertension all run in families. Talk to your parents and grandparents so they can help you compile as complete and accurate a profile as possible. Have them fill out a family medical history information sheet, which you can share with your doctor.
Social history. Your lifestyle influences your health, so your doctor likely will ask who lives at your home, what your diet is like, and whether you have a pet. Your doctor will also ask what your exercise routine is, how much sleep you get each night, whether you smoke or take drugs, and how often (if ever) you use alcohol.
Your doctor's experience and practice philosophy. Sharing information is a two-way street, so get some answers too. Ask where your doctor went to medical school, how long he or she has been practicing, what special interests they have, and whether he or she has a particular approach to treating patients.

All of this information should play a part in your doctor’s decisions on treatments and recommendations for your health, so be prepared to discuss all of these points prior to your appointment!

Keep Your Kids Active This Winter

2012-01-10T07:35:00.000-08:00

The cold winter weather can often bring our outdoor activities, and even our exercise routines, to a grinding halt. Unless you or your family enjoy cold weather sports, getting outdoors to exercise and play can be difficult in the winter. However, this is an opportunity to use your creativity and reconnect with your children by making your house a prime location for active games, obstacle courses, dancing, and more.

Regardless of the time of year, government health experts recommend two hours and 30 minutes a week of moderate-level physical activity for adults and 60 minutes of moderate to vigorous-level physical activity a day for children. If you are finding it difficult to achieve that much physical activity per day without getting outdoors, check out a few of these tips for you and your family:

Make space, get creative!
Transform a room in your house into an activity space for the day by moving furniture to make as much empty space as possible. Now, get creative – explore music from different cultures and try out different types of dance. Incorporate “freeze dance” rules by having everyone stop and freeze when you pause the music. Take turns being the DJ.

Try do-it-yourself hopscotch. Use masking tape to tape out boxes on the floor to form a hopscotch grid. Use a bean bag or pair of rolled up socks as the marker. Take turns throwing the marker on the hopscotch board and on the way back, each player will need to pick up the marker.

Make dodgeball an indoor-friendly game by using balloons. Draw a line in the middle of the room using masking tape and give each side five blown up balloons to try to hit the opposing side. Or, throw the balloons in the air and try not to let them hit the floor. For an added challenge, use only your feet, legs, or elbows to keep the balloons from hitting the ground. By sitting and using only your feet or legs to keep the balloons in the air, you will fit in an ab workout without even realizing it!

Rent exercise DVDs from your local library and use it as a way to try new exercises you wouldn’t normally do with your family. Make an obstacle course through a pretend mountain and let your imagination run wild. Use a shoebox as mountains to jump over, a sheet as a lake to swim through, and strips of masking tape as tall grass to weave through.

Play games that make you move!
Not all games require you to sit in order to play. Try games like Twister and Hullabaloo, which are a fun and active alternative to more traditional board games. Video games, such as Wii Fit and Dance, Dance Revolution are a fantastic way to get your heart rate up and have a little fun with your family.

Find indoor areas that encourage activity!
Need to get out of the house? There are plenty of indoor facilities where you can get some physical activity. Head to the mall to go for an indoor walk or find a local roller-skating rink. Explore your community to find indoor mini-golf, bowling alleys, children’s indoor gym classes, indoor playgrounds, or your local YMCA.

Getting active indoors can be a fun and creative way to reconnect with your kids, and your imagination. These ideas will help you and your family achieve the daily recommended amount of exercise, and have fun, too!

Ring in the Holiday Season with Healthful Holiday Eating

2011-12-29T11:15:00.000-08:00

Healthful eating and the holidays, is that even possible? For those already stressed about the many commitments and expectations for the holiday season, it's easy to forget about ourselves. However, by taking better care of ourselves, we just may be able to start the New Year on a different note. One of the most important ways to take care of yourself is by eating.

Eating? The problem isn't eating, the problem is eating too much and then gaining the dreaded holiday pounds. Here are some tips to help you eat healthy this holiday season:

Don't let yourself get too hungry. Eat small meals and snacks frequently to keep your energy up and prevent your eyes from becoming bigger than your stomach. If you're too hungry, you'll be less selective about what and how much you need to eat. Walking into a party or meal on an empty stomach is a surefire way to end up eating too much.
Make sure you get enough sleep. Without enough sleep, your body will naturally look for more energy and where does it turn for more energy? More food. Your body will go for the higher calorie stuff (candy, cookies, yummy treats) that give you quick energy, but leave you feeling pretty tired shortly after and also looking for more of the good stuff (more calories).
Be aware of liquid consumption. Seasonal drinks such as cider, hot chocolate, and eggnog can add up. Alcoholic beverages especially can add in a lot of extra calories. Also adding alcohol can lessen inhibitions when it comes to making decisions about what and how much we're eating.
Don't eat something if it doesn't taste good. Sounds simple, right? Be selective about your food choices. How many times do we just eat something because it's there or that's what we eat every year. Don't eat out of obligation, eat for enjoyment.
Don't deprive yourself. This time of year is filled with good-tasting food. Your taste buds want to enjoy their favorites, too. So, pick a few items that you want to sample and do just that, sample.
Your body knows when it's full, listen. If your body is full, it's telling you that it's done. If you choose to keep eating, your body will hold on to those calories for later, or turn them into extra pounds.
Move as much as possible. By making your lifestyle active during this time of year, those little extras won't add on as much as you think. Use holiday shopping time as a way to park and walk farther in the parking lot, take the stairs instead of the escalator, make vacuuming your house as you prepare for relatives and guests a cardiovascular workout.

Lastly spend some quiet time re-grouping and clearing the static out of your brain. Take deep breaths when you feel the stress mounting and remember the importance of the holiday season. It's not about the food, it's about spending time with family and friends.

Gingerbread Cake Recipe
Ingredients:
1 1/4 cups all-purpose flour 1 tsp ground ginger
1 tsp cinnamon
1/2 tsp baking soda
1/2 cup sugar
1/2 cup low fat buttermilk 1/4 cup canola oil
1/2 cup molasses
1 egg, lightly beaten

Preparation:
Preheat oven to 350 degrees. Coat an 8-inch square baking pan with nonstick cooking spray. Combine flour, ginger, cinnamon and baking soda in a small bowl. In a large bowl, stir together sugar, buttermilk, oil, molasses and egg. Add flour mixture to wet ingredients and stir well. Pour into baking pan and bake for 25 minutes.
Cut into 16 squares.

Make Time for Exercise this Holiday Season

2011-12-20T05:53:00.000-08:00

The holidays are in high gear. From now until New Year's Day there is shopping, cooking, baking, concerts, parties, get-togethers with family and friends, religious services, wrapping, and sending greeting cards.

What's missing from this list? It seems that the first thing to be cut when time is at a premium is our exercise. It's tempting to ditch your workouts as your days fill up with holiday preparations, but now more than ever, you need to stay active.

Our muscles will begin to atrophy (lose strength and size) after only about two weeks of inactivity. If you neglect your exercise during the holidays, you will begin to lose some of the gains you've been seeing in your fitness level. How can you find time for exercise when there are so many other things to be done to make the holidays special? Here are some simple ways to continue to exercise during this busy time of the year:

Plan exercise time as part of your day. If you normally go to the gym, try to schedule gym time at the beginning of the day. That way your exercise will be done and you can run your errands worry-free. Another way is to make sure that the gym is on the route that you will take: post office, mall, gym, grocery store, and then home.

If your day is open-ended, make sure that you take your exercise clothing with you in a gym bag. After a day of holiday errands, it is easy to go home and sit on the sofa instead of getting changed and heading out to the gym. If you have your clothes with you, it takes away the excuse of going home first.

If muscles begin to atrophy after two weeks of inactivity, how much activity do we need to maintain them? There are two components to exercise: intensity and volume. Intensity is the level at which you exercise, such as the amount of weight you lift, the level you set the cardio machine or the pace at which you run. Volume is the amount of exercise you do, such as the number of repetitions and sets in weightlifting, the amount of time you spend on the cardio machine or the distance you run.

In order to maintain muscle tone, you can reduce the amount of exercise, but you must continue with the same level of intensity. For example, keep the amount of weight you lift the same, but reduce the number of repetitions. Run at the same pace, but reduce the distance.

Reducing the amount of exercise but maintaining the same exercise intensity is a good strategy for working out during the holidays and will prevent your body from giving up the fitness gains you've made.

The holidays are wonderful, but hectic, and sometimes stressful. Exercise not only keeps our bodies healthy and strong, but it also is great way to reduce stress levels. So, don't give up on exercise this holiday season. Once New Year's Day is behind us, you can get back to your normal exercise routine again.

Nourishing Your Child’s Spark

2011-12-14T12:34:00.000-08:00

What lights up your child? Is there a special skill, talent or interest that makes your teen want to jump out of bed in the morning? According to Dr. Peter Benson, former President and CEO of the Search Institute, when kids have an authentic passion, or “spark,” they’re more likely to have higher grades in school, feel optimistic and be physically healthy.

Regardless of a child’s race, income level or family situation, a spark has the power to change the course of a kid’s life for the better. Kids who are aware of and using their interests, talents and abilities have the power to use them to contribute to a better world.

To learn what sparks get kids excited, the Search Institute interviewed more than 3,500 teens and 2,000 parents of teens. The category most identified as a spark by both boys and girls was the creative arts. Music, art, dance and writing were mentioned twice as often as sports. More than 200 different sparks, including athletics, learning, reading and helping others were identified as inspirations that enrich teens’ lives.

Teens need strong and positive relationships with parents and other caring adults to help

support and encourage them with their sparks. Yet, as kids get older, the percentage of parents who know and actively nourish their child’s spark declines.

So, what can you do to be your child’s spark champion? The Search Institute recommends that parents start talking “with” and not “to” their kids. Ask open-ended questions. Listen and give your child a safe place to share his or her dreams and passions. When you see your child doing something well, say something positive about it. No matter what the talent or skill, there are places for your child to go with it.

The Search Institute asked hundreds of young people how parents and adults could support them with their sparks. Their answers included: listen to me, help me figure out what to do next, talk with me and give me new ideas, tell me to keep going and not quit. Teens want parents and caring adults to engage with them in authentic conversations that help them discover their own abilities and possibilities. By having meaningful conversations with your child, you’ll reveal your own struggles and dreams so your child can learn from them, too.

For more information on the concept of sparks, or how to be a better spark champion for your teen, visit www.search-institute.org.

Can Diet Reverse Diabetes?

2011-12-14T12:31:00.000-08:00

Can diabetes be reversed? Is it possible that a disease considered to be progressive, and at best, manageable, is actually reversible? That’s what researchers in the UK have found. According to a study published in the scientific journal, Diabetologica, a dramatic diet change (a low glycemic, plant-based and very low-calorie diet, but no exercise) reversed all characteristics of diabetes by eight weeks.

The researchers measured blood sugar and insulin responses, cholesterol levels and fat in the pancreas and liver (some of the hallmarks of diabetes) before and after diet changes at one, four and eight weeks.

Findings showed that cells of the pancreas responsible for making insulin actually started working again. Visceral fat, the dangerous fat that accumulates in and around the pancreas and liver, decreased significantly. Researchers explained that insulin resistance and abnormal production of insulin are directly related to the amount of fat in the liver and pancreas, and it’s that fat that predisposes an individual to developing Type 2 diabetes.

The encouraging news is that, even with less drastic changes, you can fight back against diabetes. Work with a health professional to create a strategy for success that includes scientifically proven medical nutrition therapy; supplements to help balance insulin and sugar; exercise; and stress management.

Follow a mostly plant-based diet with a low glycemic load, and high fiber content (nuts, beans, fruits, vegetables), and a limited amount of whole grains and animal proteins. Exercise with the intention of losing body fat and building muscle. Include at least 5 days a week of fast walking, running, biking and weight training at least two to three days per week. Add nutritional supplements to your diet that have been shown to improve blood sugars by increasing the body’s insulin response or sensitivity, like GTF Chromium, Alpha Lipoic Acid, and Magnesium. Other supplements to support overall health and decrease your risk of heart disease include a good quality multivitamin, B complex, and omega 3 fatty acids, or fish oil. Learn stress management techniques like guided meditation, deep breathing, and practice gratitude.

Following the nutritional and lifestyle interventions listed above will improve your diabetes control, and over time, with consistency and focus, may even reverse the disease. In my practice as a nutritionist, I have had newly diagnosed clients come off their medication, and some with pre-diabetes avoid ever having to start medication. As with anything worth working for, your efforts should match your goals. Reversing Type 2 diabetes is both an aggressive and impressive goal. Seek help from a health professional if you need guidance on meal planning, exercise prescription, and stress management.

Take a first step toward healthier living this Thanksgiving with this diabetic-friendly, pumpkin pie.

Guilt-Free Pumpkin Pie

· 1 15 ounce can pumpkin

· 1/3 cup sugar substitute equivalent to 1/3 cup sugar

· 2 tablespoons honey

· 1 1/2 teaspoons pumpkin pie spice

· 1/2 cup refrigerated or frozen egg product, thawed, or 2 eggs, lightly beaten

· 1 teaspoon vanilla

· 3/4 cup evaporated fat-free milk

1. Preheat oven to 350 F. Lightly grease an 8-inch springform pan. In a medium bowl, combine pumpkin, sugar substitute, honey, and pie spice. Add eggs and vanilla. Beat lightly just until combined. Gradually stir in evaporated milk. Pour into prepared pan and place on a foil-lined baking sheet.

2. Bake for 45 to 50 minutes or until center appears set when gently shaken. Cool for 1 hour on a wire rack. Cover and chill for at least 2 hours or up to 24 hours before serving.

3. To serve, loosen pie from sides of pan by running a thin metal spatula around the edge. Remove sides of pan. Cut pie into wedges to serve. Makes 8 servings (1 slice each).

(Source: Diabetic Living)

The Calcium Conundrum

2011-11-10T09:32:00.000-08:00

Does “Got Milk?” really translate to strong bones? Calcium is the main component in bones and teeth and is most known for its role in skeletal integrity. Calcium also provides other critical functions, like regulating heart rhythm, blood pressure stability, blood clotting and transmitting nerve impulses.

Our bodies cannot make this essential mineral, so we must get it from the foods we eat. When we eat calcium-rich foods, the calcium enters our bloodstream where it is used by our organs to function. Extra calcium is stored in our bones. When there is an insufficient intake of dietary calcium, our body will take what it needs from our bones, which can lead to bone weakening, or osteoporosis, as we age.

Where should we get this essential mineral? Calcium is found abundantly in milk and milk products. The food guides of most Western countries suggest that the preferred source of calcium for humans is cow’s milk. However, throughout history, consuming dairy has not been a cornerstone of most human diets. In the cycle of nature, animal bones disintegrated, returning calcium to the earth. Calcium salts, such as calcium carbonate from limestone, have become part of our diets. When Native Americans ground corn in clay bowls, the resulting corn flour became “fortified” with calcium carbonate.

Here is where the confusion, the calcium conundrum, begins. On one side of the debate, experts believe that increased calcium intake in the form of milk and dairy will prevent the weakening of bones. On the other side of the debate are the nutrition scientists who believe that consuming a lot of milk and other dairy products may contribute to heart disease and prostate cancer, as well as iron deficiency.

So how should you protect your bones? Eat a balanced diet that includes both dairy and non-dairy sources of calcium. A balanced diet that supplies a wide variety of foods is the best protection against mineral deficiencies, including calcium deficiency. The recommended daily allowance of calcium is between 800-1300 milligrams a day for adults, less for children.

Consider including non-dairy foods rich in calcium to your diet by adding beans to a chili or stew; topping salads with broccoli, almonds or sunflower seeds; using almond butter instead of peanut butter and having hummus and pita for a snack. Other good, non-dairy sources of calcium are the soft bones of fish, such salmon and sardines, green leafy vegetables, dried figs, blackstrap molasses and chia seeds.

You’re never too young, or too old, to improve the health of your bones. Stay informed on the latest research, speak with a health professional and make healthy eating choices. Your bones will thank you.

# # #

Mary Ellen Finucane is a certified personal trainer and nutritionist with the Jennersville YMCA.

Delicious, Calcium-rich Recipe

Wilted Escarole Salad with Figs, Bacon, and Blue Cheese

Ingredients

· 2 bacon slices

· 1 head escarole

· 1 tablespoon extra-virgin olive oil

· 2 tablespoons minced shallots

· 1/4 cup balsamic vinegar

· 2 tablespoons fresh orange juice

· 1/4 cup dried figs, chopped

· 2 tablespoons sugar

· 1/2 teaspoon salt

· 1/4 teaspoon freshly ground black pepper

· 1/2 cup crumbled blue cheese (about 4 ounces)

Preparation

1. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan and crumble. Set aside, and reserve 1 teaspoon drippings in pan.

2. Place escarole top-down in pan, and press down gently. Cook over medium-high heat for 3 minutes or until wilted. Flip, and cook 1 minute. Remove to cutting board; coarsely chop escarole, discarding core, and transfer to a large bowl.

3. Heat olive oil in a pan over medium heat; add minced shallots, and cook 3 minutes or until golden brown. Add balsamic vinegar, orange juice, dried figs, and sugar to pan; stir to dissolve sugar and thicken. Pour dressing and figs over escarole, tossing gently to coat. Season with salt and pepper. Mound on top of grilled chicken.

(Source: health.com)

Fight Childhood Obesity to Prevent Diabetes in Your Family

2011-11-08T08:04:00.000-08:00

It’s no coincidence that the rates of diabetes in our youth are drastically increasing at the same time childhood obesity rates are also on the rise. According to the Partnership for a Healthier America, the United States is raising a generation of children who may live sicker, shorter lives than their parents. But, you can help fight these odds by adopting healthier habits now as a family.

November is American Diabetes Month and the perfect time to make the decision to eat healthier and get active as a family to prevent chronic diseases, such as diabetes, in your kids. One of the main risk factors for developing Type 2 diabetes is being overweight or obese. In fact, Type 2 diabetes, usually associated with older age, is being diagnosed in children as young as 12 years old who are overweight.

You can set a positive example and show your kids how to take care of their own health by making a few small changes that can make a big difference:

Look for ways to make favorite dishes healthier and encourage your kids to eat low-fat, nutrient-rich foods like whole grains, vegetables, fruits
Help your kids stay active every day and add physical activity to your own daily routine
Reduce sedentary time in front of the TV, computer or video games

Doing your part to prevent diabetes from affecting your kids is easier than you may think - be a role model and make healthy choices so you can be a positive influence in the lives of children around you.