Posts Comments

You are here: Home / Archives for healthy lifestyle

The Importance of Taking Time to Reflect on Your Year

December 19, 2011 By 1 Comment

new yearEvery year, we take time not only to reflect on how thankful we are for our families, freedoms, and lives, but we also reflect on what we’ve accomplished during the year. We celebrate our successes and learn from our mistakes, and we decide what we’d like to achieve in the New Year. Here are a few ways to commemorate 2011 and plan 2012.

Make a list of your accomplishments.

What have you done in 2011? What were your successes and your leaps forward? No matter how small your wins may seem, they are still wins and should be celebrated. List them all so you can see what a tremendous year you’ve had. You may want to list them in categories, such as financial, health, family, etc. Rejoice in how long your list is.

Create a second list of your attempted successes that didn’t quite reach the mark. Those are worth celebrating too, even if the outcome wasn’t quite what you had anticipated or wanted. Simply attempting them is a win, and you can always try again.

Pat yourself on the back.

Look over your lists, and ensure you’ve included everything you’ve accomplished and attempted. You probably didn’t realize you made so many strides in 2011. Spend a little while remembering each accomplishment and how it made you feel. Re-create that feeling. Celebrate you and your success!

Use the lists to set your goals for 2012.

With the future in mind, decide what you want to try for next year. For each accomplishment, there is probably a natural next step. For example, if you lost 15 pounds, perhaps you would like to lose 10 more—or maybe you’d like to make sure you keep those pounds off by starting an exercise program.

If you attempted a goal and didn’t reach it this year, do you want to try again? Chances are that you learned something from trying it this year, and your odds of succeeding are even higher now. Give it another shot!

Finally, treat yourself to something special.

You deserve it for all your hard work, and this is the perfect time to treat yourself. Whether you book a spa day, take a trip during the holidays, or buy something you’ve had your eye on, celebrate yourself!

Tell us what you’ve accomplished this year so we can rejoice with you!

Filed Under: Health and Wellness Tagged With: , , , , , , , , ,

Can Green Tea Really Help Fight Cancer and Help Your Heart?

October 3, 2011 By 2 Comments

green teaFor years, green tea was believed to help keep your heart healthy and fight cancer, among other health benefits, and we’re learning more about it every year.

Catechins are the antioxidants in green tea, and they act as scavengers in your system, gobbling up free radicals that can contribute to disease. These antioxidants are abundant in green tea because it doesn’t go through the processing that other teas do. One particular catechin, epigallocatechin-3-gallate, or EGCG, was found to shrink tumors in mice in one Canadian study. Other lab studies have shown it stops cancer growth, but human trials have not proven it yet.

According to Marji McCullough of the American Cancer Society, the challenge of green tea human studies is finding populations that drink enough green tea for an adequate length of time. A few human studies have shown green tea to be effective, but most were conducted in Asia and the East, where green tea is widely used. Also, the typical Asian diet is higher in fish and soy than the standard American diet, which may influence results.

One study in Japan showed that women with Stage I and Stage II breast cancer had a lower recurrence if they drank more green tea before and after surgery. A second study in China showed that increased green tea consumption led to lower risk of several cancers including colorectal, stomach, prostate, and pancreatic. An analysis of 22 studies found that green tea could reduce risk of lung cancer.

In the case of heart disease, Japanese researchers found that four cups of green tea a day might have contributed to a reduced severity of heart disease among men in one study. A Dutch study of over 3,000 women and men found that those who drank more tea had less severe blood vessel clogging, perhaps because green tea’s antioxidants improve the flexibility of blood vessels. In addition, green tea has been found to help obesity and reduce LDL cholesterol levels, which also improve heart health.

Although the studies aren’t yet there to prove green tea’s benefits, researchers believe that the antioxidant load from green tea is beneficial. For more on green tea, click here.

What are your thoughts on the benefits of green tea?

Filed Under: Health and Wellness Tagged With: , , , , , , , , , ,

The Good Fat versus the Bad

September 5, 2011 By 6 Comments

avocadoFor several years, we’ve been told to reduce or cut fat from our diets. While it seems like good advice, this message is too simplistic. A better message is to make sure we get enough good fat in our diet and cut out the bad fat. Not all fats are equal, and once you know the difference, you’ll be well on your way to better health.

What is fat and why do we need it?

Essential fatty acids (EFAs) are just that: an essential part of our diet like protein, carbohydrate, vitamins, and minerals. EFAs cannot be produced by the body and must come from food. The truth is that you need a certain amount of fat to be healthy. In addition to providing energy and insulation, fat has several functions in the body:

  • Your body needs dietary fat to transport and use the fat-soluble vitamins A, D, E, and K. These vitamins keep your eyes, skin, blood, kidneys, and bones healthy.
  • Dietary fat, particularly omega-3 fatty acids, reduces symptoms of inflammatory conditions such as arthritis.
  • Fat helps the body synthesize hormones, and it promotes healthy cell function.
  • Children need fat to develop normally, both physically and mentally.
  • Fat slows digestion and helps your body absorb nutrients.
  • Your brain needs fat to function, and nerves are covered with a substance made from fat.
  • Omega-3 fatty acids reduce depression, dementia, and memory problems.

Unfortunately, many people have been led to believe that any food with fat should be avoided, which has spawned an incredible number of “fat-free” foods. Fat gives food flavor, so to replace this flavor, manufacturers add sugar—not a good tradeoff.

Which are the good fats?

Good fats come in many foods, such as avocados, nuts and seeds, and fish. Moderation is the key. Don’t be afraid to cook in olive or coconut oil, which are more stable at high temperatures than vegetable oils. Go ahead and put real butter on your toast, and eat nut butters, olives, and fatty fish such as salmon. Put some real cream in your coffee.

The bad fat you want to avoid

Trans fats are found in stick margarine, vegetable shortening, and most packaged or processed foods. Trans fats are created in a laboratory by forcing hydrogen through vegetable oil to make it solid at room temperature. These fake fats increase inflammation in your body and can raise cholesterol.

Food manufacturers can claim a product has no trans fats if it has less than 0.5 grams per serving, so reading labels is vital to avoiding trans fats. If you see the words “partially hydrogenated” or “hydrogenated,” don’t eat it.

Loved this post and want more tips on healthy eating? Visit us on Facebook!

Filed Under: Health and Wellness Tagged With: , , , , , , , , ,

4 Must-Try Outdoor Activities

August 1, 2011 By 5 Comments

outdoor fitnessExercise can be a dirty word, so we prefer to talk about being active. When you’re active, you’re doing things you enjoy, so it doesn’t feel like a chore. During the summer, you have a wide range of outdoor options to have fun, keep your weight down, elevate your mood, and get some fresh air. We’ve discovered a few outdoor activities you might like to try . . .

Kayaking

A highly enjoyable water sport, kayaking is similar to canoeing, but a kayak typically has a closed deck. The kayaker sits with legs in front and uses a double-bladed paddle. Any body of water, from a river to an ocean, is suitable for kayaking. If you like excitement, kayaking down swift-moving rivers, waterfalls, and rapids—also known as whitewater kayaking—is for you.

Kayaking works most of the muscles of the body, especially the torso and arms. You can certainly purchase everything you need to kayak, but kayaking companies will also outfit you on a rental basis.

Surfing

Another water sport, surfing has always been synonymous with ocean waves, but it can be done anywhere waves occur, such as lakes or rivers. The surfer rides a surfboard, a 5-foot or longer flat platform, and maneuvers the board toward a wave hoping it will carry him or her forward, called catching the wave. Once the surfer has caught the wave, he or she stands up on the board to ride the wave. Surfing takes patience and practice.

Surfing works all the major muscle groups, especially the muscles of your upper body while catching the wave, and the muscles of your core, legs, and buttocks while riding the wave. The only equipment you need is a surfboard, which may be purchased or rented.

Paddleboarding

Similar to surfing, paddleboarders ride a board, but instead of catching waves far from shore, the rider stays nearer to shore, sits or kneels on the board, and uses a swimming motion or an oar to move the board. Variations including paddle surfing and doing yoga on the paddleboard make this sport fun and accessible for almost anyone.

Like kayaking and surfing, paddleboarding is a full-body workout and is an excellent cardiovascular activity. Paddleboards tend to be longer than most surfboards, up to 15 feet or more, and can be purchased or rented.

Hiking

For those who prefer dry land or exploring, hiking offers a fun way to stay active and see the outdoors. Most serious hikers are environmentally conscious, and they walk trails in mountainous or hilly areas. Hikers receive a double benefit: exhilarating activity and incredible views. Many people get away from the hustle and bustle of their lives by hiking, and they enjoy the peace of being one with nature.

Hiking works most major muscle groups, and the higher hikers climb, the better workout they get. Equipment is simple: good hiking boots, thick socks, protective clothing, and a backpack stocked with food, water, a compass, and a map of the area. If the hike is going to be longer than a few hours or in areas without trails, the hikers should have other essentials such as a knife, fire starter, flashlight, and GPS device.

Have you tried any of these activities, and did you enjoy them? Any tips for the rest of us?

Filed Under: All Things Charleston, Health and Wellness Tagged With: , , , , , , ,

Low-Fat Ways to Spice up Any Dish

July 22, 2011 By 1 Comment

low-fat dishesOne criticism of low-fat diets is boredom and blandness, because fat adds flavor to meals. Spices and condiments can add all the flavor you want without adding extra calories or contributing to health issues.

When using spices, don’t be afraid to experiment. One way to know if a spice is right for your dish is to do the sniff test. Smell the spice, and you’ll be able to tell right away if it’s right for the meal you’re planning. We’ve searched our spice rack to bring you some fresh ideas to create new flavors without fat.

Meat and poultry

Even low-fat cuts of meat benefit from thoughtful use of spices. Try tenderizing and then marinating your meat overnight before cooking. You can find plenty of commercial marinades in a variety of flavors, but some have high fructose corn syrup or excess sodium, so be sure to read all labels. Try using steak sauce, beer, wine, soy sauce, or fruit juice. Marinade recipes abound online and provide variety.

Spice and seasoning blends such as Mrs. Dash, Nature’s Seasons, and seasoned salt and pepper take a simple cut of meat or poultry and make it taste like a gourmet masterpiece. Instead of simply sprinkling the spice, try rubbing it into the meat directly. Single spices that pack a flavor punch include garlic, dill, sage, rosemary, and cinnamon. You can also add vegetables during cooking, such as mushrooms and onions.

Seafood

Lemon pepper and fresh-squeezed citrus fruit enhance seafood, as do low-sugar, low-fat tartar sauce and cocktail sauce. Most spice companies produce spice blends specifically for seafood, and for a real treat, add a little parmesan before baking.

Vegetables

Veggies are an important staple of a low-fat diet because of their fiber and low calorie count. Spice blends are delicious on vegetables, and some spices that add a unique flavor include marjoram, nutmeg, onion, and cinnamon. Think outside the box when using spices. Perhaps an apple pie or pumpkin pie spice would work with squash. Instead of butter and sour cream for baked potatoes, try some low-fat plain yogurt with chives, salt, and fresh-ground pepper.

Be sure to keep an eye on sodium, high-fructose corn syrup, and hydrogenated fat when you’re spicing up your food. The main rule in using spices is that there is no right or wrong. Use the spices you like in combinations that make sense to you. You never know what delicious spice blends you’ll create.

Do you have any low-fat ways to spice up a dish? We’d love to hear about them in our comments section!

Filed Under: Health and Wellness Tagged With: , , , , , , , ,

Tricks to Enjoy Yummy Beers and Wine without Packing on the Pounds

July 11, 2011 By 2 Comments

light alcoholWhen you’re watching your weight, one of the first things you normally reduce or eliminate is alcohol. While drinking too much can cause weight gain and other issues, moderate consumption of alcohol is good for your heart. You don’t need to deprive yourself to keep your weight down and stay healthy—you just need to do a little planning.

Often, small changes are all you need to make your favorite drinks healthier. For example, if you enjoy beer, you might like the new low-calorie and low-carb light beers. Most of the domestic beer makers have low-calorie options, such as Budweiser Select, Michelob Ultra, Miller Genuine Draft 64, and Aspen Edge. These beers vary in alcohol content.

If you prefer wine, lighter whites such as Chardonnay, Pinot Noir, and Chablis tend to be lower in calories than reds. White Zinfandel is also a good choice. Sweet dessert wines such as Port and Madeira contain high levels of sugar and alcohol and are high in calories.

The calories in mixed drinks and cocktails often come from the mixers you choose. While sweet liqueurs such as crème de menthe are high in calories by themselves, if you add high-calorie juices or cream, you can go from 100 calories to over 500 in no time. If you choose a drink that combines several types of alcohol, the calories will also climb.

The simpler the drink, the better. An average shot of 80-proof alcohol is around 100 calories before you add anything. Asking for diet soda pop, water, or diet tonic will help keep your calorie count down. Gin and tonic, rum and diet coke, and whiskey and water may not be very exciting, but their calorie counts are low. You could opt for shots of liqueur or flavored vodka, or order them on the rocks.

Some drinks have spawned their own low-calorie versions. For example, a skinny margarita leaves out the syrupy mix of the regular margarita. Ordering the regular-sized margarita instead of the fishbowl-sized margarita will help your weight stay where you want it. Some super-sized drinks can have 1,000 calories or more.

To reduce your consumption of alcohol and related calories, consider drinking a glass of water or simple mocktail between drinks, and skip the munchies at the bar. After a few drinks, your inhibitions are low, which also affects your resolve to watch yourself. If you know you’re going out one night, skip snacks or eat light during the day to save up calories for later. Eat before you go out so you aren’t tempted to eat high-calorie bar snacks.

For more information on health and wellness, Like us on Facebook.

Filed Under: Health and Wellness Tagged With: , , , , , ,

Is Seafood on Your Menu at Home? 5 Reasons It Should Be

July 8, 2011 By 1 Comment

seafoodSeafood is one of the healthiest foods you can eat and is full of good fat, vitamins, and minerals. Some species of seafood, such as shellfish, have unfairly earned a reputation as an unhealthy food. Nothing could be farther from the truth. Shellfish are a good low-fat source of protein, and except for shrimp, are low in cholesterol. People in Nordic countries and in Asia who eat high levels of fish live longer and are healthier than the rest of the world. They have lower rates of certain cancers, such as breast, pancreas, lung, and colon.

For best results, eat fish at least twice a week to receive the highest level of benefits.

Fish is one of the best heart-healthy foods.

The Omega-3 fats found in fatty fish such as salmon, trout, herring, and tuna are polyunsaturated, which protect against heart disease by lowering cholesterol and triglycerides. Fish reduces blood clotting, which lowers the risk of heart attack and stroke. The fats also keep arteries elastic, which reduces blood pressure and coronary disease.

Fish oil reduces inflammation.

Inflammation plays a role in various diseases, such as arthritis, diabetes, fibromyalgia, and hypertension. In fact, most autoimmune diseases and many chronic disorders have been linked to inflammation, which is caused by poor diet, environmental toxicity, and stress. Omega-3 fatty acids reduce inflammation and help treat or prevent these diseases.

Seafood has high levels of essential vitamins and minerals.

Eating a variety of seafood gives you a full range of vitamins and minerals. Oysters are a good source of vitamins A, B, and D, magnesium, and calcium, and crab, shrimp, clams, and mussels are high in zinc and iron. These nutrients ensure good eyesight and healthy muscles and skin.

Fatty acids in fish keep your brain healthy.

Omega-3 fatty acids increase blood flow to the brain and prevent Alzheimer’s disease and dementia. Children who consume seafood tend to perform better in school, and the incidence of depression tends to be lower in those who eat seafood.

Omega-3s keep kids healthy and strong.

Pregnant women who eat a variety of seafood tend to have full-term, healthy babies with lower rates of asthma. Doctors believe that fish oils control allergens in the body. Even if a woman doesn’t eat seafood during pregnancy, the allergy control benefit occurs if the child consumes fish oil daily.

As with any food, the fresher the seafood, the better. There is a chance of mercury contamination in some fish, but the benefits outweigh the risks. To reduce mercury, choose fish that is wild caught, and eat fish lower on the food chain, such as sardines and herring. Predatory fish, such as swordfish and mackerel, will have the highest levels of mercury because they eat the smaller fish, so mercury builds up in the larger fish’s body.

What is your favorite fish?

Filed Under: Health and Wellness Tagged With: , , , , ,

Garden Your Way to a Happier and Healthier Life

July 6, 2011 By 2 Comments

gardeningSummer is the time of year for a variety of fruits and vegetables, and you can’t find healthier, fresher, or more delicious produce than what you grow yourself. Gardening has many benefits besides providing delicious, fresh food—it helps you relax, lose weight, save money, and stay strong as you get older.

Create a slimmer, healthier you.

Gardening is good strength training and cardiovascular exercise, and it reduces blood pressure, relieves stress, and improves flexibility. It helps you stay at a healthy weight, and some gardeners say their garden teaches them patience. The earlier you begin gardening, the more beneficial it becomes as you age. Researchers at Kansas State University found that older adults who garden have better hand strength than those who do not.

Relax and enjoy yourself.

People enjoy gardening because it puts them in tune with nature and relaxes them. It’s a favorite hobby, and they often spend hours tending their garden. Eating the food is a wonderful bonus, but the process of growing the garden is what they love.

Know what you’re eating.

When you grow food yourself, you control which fertilizers, pesticides, herbicides, and fungicides are used (if any). You know exactly what you’re eating because you bought the seeds and were there throughout the growth cycle. When you buy produce, you don’t know how it was grown or which chemicals were used.

Enjoy food at its freshest.

Having a garden means you can walk outside, pick your food, wash it, and eat it—or sit in your yard and enjoy it right off the bush or out of the ground. It’s at its peak of freshness and taste, and you receive the full benefit of its nutrients. When you buy your produce elsewhere, it’s at least a few days old, and as it ages, its nutrient load decreases.

Save money on groceries.

Whether you buy from the supermarket, health food store, or farmer’s market, fruit and vegetables are expensive. When you grow your own, you may spend a significant amount of money in tools to start, but in following years, all you need to buy are seeds, starter plants, and fertilizer. You can grow a full garden for what it costs for one trip to the store.

Gardening is therapeutic, rejuvenating, and allows you to not only save money on groceries, but also eat the healthiest food possible. In addition, you can cultivate a happier social life and have plenty of dinner parties with all the fruits and vegetables you grow!

If you want more tips on how to lead a happier and healthier life, Like us on Facebook!

Filed Under: Health and Wellness Tagged With: , , , , ,

Essential Vitamins for Your Health

July 4, 2011 By 2 Comments

vitaminsYou’ve heard about essential vitamins all your life, from health classes to discussions on news and talk shows. Depending on which stage of life you’re in, your vitamin needs may vary, and a deficiency in any single vitamin can cause health issues.

Vitamins are chemicals that aid specific functions in your body. They play a major role inside your cells, and to be healthy you need optimal levels of each vitamin. Except for Vitamin D, which your body can make from sunshine, you need food or supplements to provide the full range of vitamins. Check with your doctor before supplementing. Following is a list of vitamins and their functions in the body.

Beta-carotene converts to vitamin A and keeps eyes, bones, skin, and tissue healthy and strong. Green leafy vegetables and orange-colored foods such as carrots and cantaloupe are high in beta-carotene.

Beta-carotene is part of the antioxidant group, which helps protect cells from unstable molecules in the body called free radicals. Other antioxidants include lycopene, found in tomatoes, and vitamin C.

Vitamin B6 aids in brain function, memory, and metabolism, while vitamin B12 helps cells divide normally. Vegetarians commonly have low levels of B12, as it is found only in animal sources such as eggs, meat, and cheese. Good sources of B6 include bananas, seeds, and beans.

Folic acid, or vitamin B9, is especially important for women of childbearing age because it reduces the risk of birth defects. Food sources of folic acid include dark green vegetables, melons, beans, and eggs. If you smoke, drink significant amounts of alcohol, or use oral contraceptives, a folic acid supplement will help maintain optimal levels in your blood.

Vitamin C helps produce red blood cells and heal the body. Many fruits and vegetables contain some vitamin C, but citrus fruits, peppers, broccoli, and tomatoes are especially high. If you tend to have high levels of stress, you’ll want to eat plenty of foods with vitamin C, or supplement it, because stress depletes vitamin C levels.

Vitamin D keeps bones strong by regulating calcium and phosphorus levels. Sunlight is the most effective way to help your body make vitamin D. Exposing as much skin as possible to the sun (without sunscreen) for 10–15 minutes several times a week will activate vitamin D production. During the winter, or any time you can’t get sunlight, taking cod liver oil is a good source of vitamin D. Carlson’s makes a pleasant tasting oil that can be found in health food stores or online.

Vitamin E maintains cell membranes and red blood cells. Nuts and seeds, cod-liver oil, and wheat germ are good sources of E.

Vitamin K promotes normal blood clotting and maintains strong bones in older people. Green leafy vegetables and fish oil are good sources.

Eating a variety of whole, fresh food is the best way to get the full spectrum of vitamins, but taking a supplement is a good nutrient insurance plan. Keep in mind that the more colorfully you eat, the more vitamins you’ll get. Eat at least five servings a day or orange, yellow, purple, green, and red fruits and vegetables. The nutrients give foods their colors.

What vitamins do you take and suggest for others?

Filed Under: Health and Wellness Tagged With: , , , , , ,

Step Two in Quitting Smoking: Pick a Time to Stop

June 27, 2011 By 1 Comment

quit smokingIf you’ve read the First Step in Quitting Smoking post, (link to first smoking post) you know why you want to quit. Now it’s time to take that step and do it.

Have you decided how you want to quit? You have several options, including pharmaceutical aids such as nicotine replacement therapy or Chantix, hypnotherapy, laser therapy, a telephone quitline, and cold turkey. Any of these methods can work, but only you know what is likely to work for you, based on your previous quit attempts. If you’re not sure which way you want to go, call your state’s quitline, or talk to your doctor.

Once you’ve decided how and why you want to do it, when are you going to do it? If you wait for the perfect time, it may never come. On the other hand, most smokers can remember a time when their minds or bodies were screaming it was time to quit, and they ignored those signals. If a signal comes to you in the middle of the night or while you’re driving home, get rid of those cigarettes immediately, and let that signal be the first moment of your quit.

There’s a reason your mind and body are telling you to quit at that moment—don’t ignore it.

Should you set a quit date?

If you call a quitline, they will ask you to set a quit date so you’ll commit to quitting. Some people question whether that is a good idea. The answer to that is, “it depends.” For some people, having a date is the first goal of their quit plan. They have time to prepare themselves and others for their quit. They can rid the house and car of all smoking paraphernalia, buy any pharmaceutical aids they need, and decide beforehand how to avoid and deal with cravings.

Some ex-smokers swear that picking a quit date wouldn’t have worked for them because it would have added even more stress to the process of quitting. Some people feel a sense of failure if they miss the quit date. Others use the quit date as an excuse to avoid quitting. They’ll set a quit date two weeks away, then as the date approaches, they move it back another two weeks. They tell themselves they need more time to plan, when they need to take action instead.

In the end, you have to decide what will work for you. In the end, it doesn’t matter if you quit on the first or the fifth of the month—you need to quit, and the time is now. If planning your life typically makes you more successful, pick a quit date, but don’t stretch it out more than two weeks. If setting a quit date will make you put off quitting, or if you feel motivated to do it now, seize the moment and get rid of the cigarettes.

Has setting a quit date ever worked for you? Why or why not?

Filed Under: Health and Wellness Tagged With: , , , , , , ,
« Older Posts