7 Ways to Improve Focus After a Vacation

by Samantha Shelton | fitness.com

Brain drain—we're all victim to it before and, surprisingly, after a vacation. But there's a way to enjoy those days off and boost your productivity to the max. Follow these steps to improve focus after you come back, and we guarantee your boss will be more than willing to let you take that next trip in no time.

Prep Properly

Pre-vacation prep should involve more than setting that out of office email. "I make a detailed to-do list in the Notes app on my iPhone, and make sure each one is taken care of," says Jason Jennings, productivity expert and author of Hit the Ground Running. Do this at least two days before leaving so there's ample time for unexpected errands or last-minute requests from the boss. "I also empty my email inbox and clean every item off my desk so that the only thing I'll find upon my return are a pen and clean pad of paper." Consider it a clean slate for when you come back, rather than returning to a cluttered mess that will only bring back the anxiety you tried to leave behind.

Come Home Early

We know, cutting your vacation short isn't exactly what you want to hear. But hear us out: Coming back a day early—so, on Saturday evening if you plan to head into work on Monday—allows ample time to go grocery shopping for the week, catch up on email (even if it's just deleting the unimportant ones), and set priorities for the first full work day. Doing so will help you avoid getting overwhelmed, says Keri Peterson, MD, physician at Lenox Hill Hospital in New York City, who works with ZocDoc. "Slowly transitioning back into real life—like coming home and going grocery shopping right away, using a food delivery service, or even freezing meals before you go that you can thaw out when you return—are little things that will take the edge off before you get back into work," she says. "If you don't, you're more likely to get burnt out quickly, your stress level will be too high, and then the vacation you just came back from will have done you no good."

Unplug - For Real

Don't answer emails unless it's an emergency. Doing so signals to your coworkers that you're available, and they may not think twice about sending more work your way. Instead, simply check in to delete spam or flag messages so you know which to address first as soon as you're back. You wouldn't want to cancel out the relaxing benefits of vacation, would you?

Be the First One in the Office

There's no doubt about it: Working in the office without coworkers or phone calls to distract you will improve your focus. So on your first day back, plan to head in at least a half hour early—maybe even an hour, depending on how long you were away—to answer emails, suggests Jennings. That way you're not starting your day behind the ball, and your boss will appreciate your being ready to dive back in. And whatever you do, don't leave that "out of office" message up, even if you're just trying to catch up without distraction. "It makes it appear as though you're hiding or forgot to take the OOO down," says Jennings, which can show a lack of focus.

Get Back to Your Workouts

The temptation to skip a workout in favor of extra time in the office will be strong. But try to resist, as quality sweat time can help dissipate any lingering stress and improve mental clarity. If you opted out of exercise on your vacation, knock the intensity level of your normal routine down a few pegs for about a week, or until you're no longer waking up the next day feeling very sore, says Peterson. Otherwise, just go by feel. "If you hit the lighter weights and the next day you're not sore at all, then advance closer to the intensity you're used to pushing yourself at, and so on and so forth until you're back to your regular routine."

Bump Up the Brain Food

Skip the post-vacation juice cleanse. "Aggressively dieting when you come back from a vacation to 'get back on track' isn't recommended, and it creates a binge-and-restrict mentality," Peterson says. That alone can mess with your ability to focus at work, as many times those on detoxes are depriving themselves of the calories and energy they need to be creative. "Just try to go back to your regular eating habits right away, eat a little more cleanly, and drink a lot of water."

If you're looking for specific foods to add into your diet, Peterson says antioxidants and healthy fats are the name of the game. Healthy fats in foods like salmon and avocado help bolster your ability to concentrate, while the antioxidants in blueberries and green tea help with long-term memory function, she says. Mixing those in with spinach and kale is a recipe for success, as research shows dark, leafy greens can also improve focus and productivity.

Reset Your Sleep Cycle

Any time you change the hour you wake up at, even if it's only a few hours difference on the weekends, you're messing with your sleep-wake cycle, or your circadian rhythm, says Peterson. "It's called social jet lag, and it can lead to insomnia when you get back from vacation, or make you feel more groggy when you wake up because your body has shifted slightly forward or backward in its cycle." To battle it, adjust your light exposure. "If you're traveling east when coming back home, avoid light in the morning and allow as much sunlight as possible later in the day," she says. "If you're traveling west, do the opposite—avoid sunlight a few hours before dark so it's easier for you to fall asleep. Doing that for a few days before you travel home, and then again when you're back, will help your body readjust to its 'normal' sleep cycle." Other ways to reset include avoiding caffeine in the afternoon, eating a lighter dinner slightly earlier than normal (as heavy meals can contribute to insomnia), and drinking a lot of water to alleviate jet lag symptoms.

reprinted from fitness.com

How to Build a Healthier Thanksgiving Plate

Experts estimate the average American can consume thousands of calories at Thanksgiving dinner. Here's how to approach the holiday like a nutrition pro.

By Diana Kelly


No one ever said Thanksgiving dinner was healthy. But there are certain tricks to make it a little healthier—and to avoid riding out an uncomfortable food coma on the couch for the rest of the night. Whether you’re doling out your own portions, or you’re at the mercy of Aunt Ida passing out plates piled high with “a little bit of everything,” knowing which foods you should be eating more of—and which you should only enjoy a few bites of—will help you make the best possible choices.

Start by filling half your plate with vegetables, then pile one-quarter up with turkey breast, and leave the remaining one-quarter for starchy sides. Here, some more expert-approved guidelines for keeping portions in check this Thanksgiving Day.

Start with soup.

Pour yourself a bowl of seasonal veggie soup, suggests Katherine Tallmadge, RD, author of Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations. She recommends a butternut squash soup, or a broccoli and carrot soup with potatoes and thyme. Kicking off your meal with soup will help you slow down while eating, and research has shown it may even reduce the number of calories you consume at your main meal.

Go crazy with the right veggies.

Fill up 50 percent of your plate with non-starchy veggies. This may include Brussels sprouts, green beans, carrots, bell peppers, or a green salad, says Lori Zanini, RD, spokesperson for the Academy of Nutrition and Dietetics. Stick with smaller portions of starchy (read: higher-calorie) veggies, such as corn, potatoes, green peas, and winter squashes.

In charge of the prep? Put colorful vegetables together in dishes and use herbs, spices, onions and garlic to flavor them with fewer calories—try cooked carrots and cumin or Brussels sprouts with garlic. You can also add a healthy twist to classic comfort foods, like replacing green bean casserole with some grilled green beans flavored with garlic and red pepper flakes, Zanini says.

Make an array of interesting vegetable dishes, instead of lots of starchy dishes, suggests Tallmadge. “We tend to passively overeat when presented with variety, so if you want to give your guests a medley of dishes, have them be veggie-based,” she says.

Fill up on skinless turkey breast.

The turkey itself is relatively low in calories if you stick to skinless white meat, so most of our nutritionists don’t mind if you eat a little more than the recommended 3 ounces of protein (about a size of a deck of cards or an iPhone 6 Plus, which is 5.5 inches long). “I have certainly seen individuals pile their plates with more than three times the appropriate portion size on Thanksgiving Day,” says Zanini.

“I am a big fan of protein because it keeps you fuller for longer so I would serve myself the equivalent of nearly two decks of playing cards of turkey,” says Liz Ward, RD, author of MyPlate for Moms, How to Feed Yourself & Your Family Better.

Scoop sides on sparingly.

Choose your favorite “special” sides that you only see around the holidays and keep servings to a half-cup. Stuffing? Worth it. A plain-old everyday roll? Not so much. One serving of starchy sides like mashed potatoes, stuffing, yams, and cranberry sauce is equal to ½ cup, which would look like half of a baseball.

Count “casseroles” of any type as your starch. “Since I am originally from the South, I know too well that even ‘veggie’ casseroles, like broccoli casserole and green bean casserole, often call for creamy soups, sticks of butter, and large amounts of cheese in their ingredient lists,” says Zanini. “Not only do these types of dishes contribute excessive amounts of calories, but they’re also very high in sodium.” Remember sodium leads to water retention and belly bloat (a.k.a. one more reason your pants won’t button tomorrow).

Practice portion control with your favorite dessert.

Most 9-inch pies are meant to be cut into eight slices. If your pie is only sliced into six pieces, your portions are probably too large. One trick if you’re trying to cut back? Tallmadge recommends limiting variety—if there’s only one type of pie to choose from, you’ll probably stick to one slice. Don’t feel like additional ice cream or whipped topping is a requirement, but if you are going to finish a slice off with some, keep it to a golf ball-sized amount.

Beware sneaky calories.

You might be patting yourself on the back for bypassing the stuffing and gravy, but if you munched on cheese and crackers all day while cooking, know that those calories add up, as well. If you’re hungry while cooking, nosh on raw veggies and hummus or fruit, suggests Tallmadge.

Drinks count, too. Many of us have large wine goblets and beer mugs and don’t even know what a proper serving looks like in those glasses. Using a measuring cup if you need to, pour 5 ounces of wine into a glass so you know the line that marks one serving. “And never refill your wine glass when you've had just a few sips,” Ward says. “Drink it to the last drop and then pour some more. That's how you keep track.” A serving of beer is 12 ounces, and a serving of 80-proof distilled spirits (like gin, vodka, whiskey) is 1.5 ounces. The American Heart Association recommends limiting daily intake to one drink for women and two for men.

And remember, the first couple of bites of any food are often the most enjoyable. “Don't waste your calories, but don't avoid your favorite foods, either,” Ward says. “Eat foods that you love and that aren't available at other times of the year, like homemade cranberry sauce, specialty sides, and pumpkin pie, and forgo everyday foods like chips, rolls, and mashed potatoes.”

Reprinted from www.realsimple.com

5 Ways to Train Your Brain to Be Optimistic

by KAIA ROMAN

Are you an optimist or a pessimist? While it may seem like the answer lies within your outlook and attitude toward life, it actually has a lot to do with the chemical processes in your brain. If you find yourself being negative more often than you’d like to, here’s something you can feel good about: Optimism can be trained!

Just like any other habit that your brain learns through repetition, when you frequently practice positive thoughts, your brain will be primed to keep them coming — thanks to the formation of neural pathways.

Studies show that optimists are happier, more creative, faster at solving problems and have increased mental alertness as compared to pessimists. Optimists also have less cortisol (stress hormone) and more serotonin (mood-boosting neurotransmitter) flowing through their systems.

Sound good? Here are five ways you can start training your brain to be optimistic today.

1. Give Thanks

Thoughts of gratitude increase serotonin and decrease cortisol while also improving motivation and overall happiness. Start by writing down at least three things you’re grateful for each day.

This practice may evolve into a more regular awareness of things you’re grateful for, about which you can write in a notebook that you carry with you. The more often you focus on gratitude, the more optimistic your brain will become.

2. Pay It Forward

Acts of kindness boost the feel-good neurotransmitter dopamine. Even something as simple as giving someone a smile or a compliment can leave you both feeling a burst of happiness.

Challenge yourself to do at least one kind thing for someone else each day, such as sending a thank-you email, buying a stranger’s cup of coffee or donating to the cause of your choice. You’ll reap more benefits than just good karma.

3. Laugh Out Loud

Laughter really is the best medicine. Belly laughs induce serotonin production, calming the amygdala (the brain’s stress center). Spend time with funny friends, put on one of your favorite comedies or even try laughter yoga. Regardless of how you get your laughs, just make sure you’re getting them often.

4. Mind Your Words

Catch yourself when you start to complain. This is challenging, especially if complaining is a common habit you’ve cultivated. But remember your mom’s sage advice: “If you don’t have anything nice to say, don’t say anything at all.” So choose your words carefully. You may be surprised how quickly cutting out complaining turns your outlook around.

5. Get Sweaty

Exercise elevates endorphins, serotonin and other pleasurable brain chemicals while simultaneously reducing cortisol. For best results, increase your heart rate for at least 20 minutes each day.

If it’s hard to find time to hit the gym, there are many exercise videos you can follow online. There are even routines you can do while standing next to your desk. The main objective is to break a sweat, and do it daily.

Who’s in? Let me know how your outlook — and your life — changes after putting these practices into place. I’m optimistic that you’ll see a big difference.
What Do YOU Think?

Have you cultivated some happiness yourself? If so, how’d you do it? Have you tried any of the methods above? (And no complaining that getting happy is too hard!)


reprinted from Livestrong.com

5 Tips for Active Families

Make Active Play Fun for the Entire Family!

Allow children to help choose and plan how the family will be physically active. Be sure to focus more on fun, not on performance or competition.
Just rewards!

Praise children when they are active. Compliment their creativity and enthusiasm for movement.

Walking field trips! Combine physical activity with adventure by taking walks of discovery. Go to Track Trails website for tips on having a successful family hike in the great outdoors - or a Backyard Adventure right outside your doorstep!

Don't eliminate! When playing tag games, design strategies for children to re-enter the game quickly by performing a specific movement. This will ensure continuous activity and reduce the level of competition.

Repetitive motion! Children like things that are familiar. Repeat favorite activities often, adding slight variations. Allow your kids to have a dance party with their favorite music!

Have fun family physical activity days! Plan a fun-filled physical activity that the entire family can enjoy. Have family members take turns choosing the activities.

Make Moving a Priority!

Set aside time daily or throughout the week when the entire family can be physically active together. Try doing something before or after dinner or on weekends. Plan a weekly Family Fun Night that includes riding bikes, swimming, or dancing.

Moving on a Budget!

Plan activities that require little or no equipment like walking, jumping rope, playing tag, or dancing. Learn and explore parks, hiking trails, biking trails, swimming pools, tennis courts, and community centers in your area that can provide low-cost opportunities to be physically active.

Be Active inside and outside!

Spend time outdoors and be prepared for all weather conditions. There are a lot of activities your family can enjoy in the rain, mud and snow!

Inside
1. Don't melt when it rains! Look for indoor opportunities for physical activity on days that the weather doesn't permit outdoor play. Dance to the children's favorite music.

2. Make the most of your inside space! Move furniture like tables and chairs to maximize the area that is available for physical activity.

3. Provide materials and tools that help your imagination soar: have an indoor snowball fight with clean socks, make a pillow fort and knock down when you are done playing with, or make a pillow pile to jump into.

Outside
1. It is OK to get dirty! Playing in the dirt and digging for treasures may be messy, but it helps children to move, haul, and explore the world around them.

2. There is no bad weather, just bad clothing! If you know it is cold wear a coat, if you know it is raining wear rain boots, etc. As long as you are prepared for whatever is going on out there, you can enjoy being active outside

3. Use the great outdoors as your gym? Allow children to explore the great outdoors; turn over rocks, climb trees, dig in the dirt, run in the sand, etc.

Get active with other families.

Meet up at playgrounds, the community pool, or a local trail. Host active birthday parties to help friends enjoy and benefit from being active as well.

Peer review! Without comparing skill level or encouraging competition, encourage children to model one another's activity. Compliment cooperation, helping and sharing games that include physical activity.

Play lots of activities with friends like...
Dancing to music
Playing games, like tag and hopscotch
Playing outside

Create an active playgroup. Get a group of moms together and decide on a day and time to meet up and be active together. Visit a new playground each week, take a short hike or meet at the community pool.

Plan active birthday parties. Get out the sprinkler or slip-and-slide and let the kids enjoy playing together. Have the party at a playground, splash pad, or other location where kids can celebrate together and get some PHYSICAL ACTIVITY!

Join active clubs and groups! There are many mommy groups that support Physical activity across NC like Stroller Strides, Play and Learn Groups, etc. Check out your local newspaper, family publications or ask some other moms for a listing of groups in your area.

reprinted from beactivekids.org

Cardio Exercises for Seniors

by HANNAH WAHLIG

As you age, losses in aerobic capacity and muscle strength can reduce your endurance and stamina. Cardio exercises have benefits for both healthy older adults and older adults with preexisting medical conditions, such as hypertension. Before embarking on any new exercise routine, a doctor should perform a full medical examination and provide individualized guidelines as necessary.

Recommendations for Exercise
The Centers for Disease Control and Prevention defines cardio, or aerobic, activity as any action that increases your respiratory and heart rate above your normal resting rate, sustained for at least 10 minutes. The CDC advises that generally healthy adults older than age 65 should aim for 150 minutes of moderate-intensity cardio exercise every week. Moderate-intensity activity increases your heart and breathing rate enough so that, though you can still speak, you would not be able to sing.

Low-Intensity Exercises

Low-intensity exercises only slightly increase your heart and breathing rate, and are suitable for older adults with a range of medical conditions that make exertion particularly difficult or dangerous. The most standard low-intensity cardio activity is walking. Walking at a slow pace during standard activities, such as shopping, counts toward your weekly goal. If your health and stamina improve, you might consider increasing the pace or length of your walks. Recreational swimming is another low-intensity cardio exercise that reduces joint strain. Low-impact water aerobics classes may also be available at a local facility like a gym or recreation center.

Moderate-Intensity Exercises

More moderate-intensity exercises are generally recommended for healthy older adults. Cycling is a common moderate-impact exercise, though road biking can have hazards especially if you struggle with balance. Instead, consider a recumbent stationary bike which reduces your injury risk. If you enjoy the pool, lap swimming is more vigorous than recreational swimming, though still gentle on joints. If you prefer being outdoors, consider hiking as a more strenuous option than walking. Dancing is also an option; many senior centers and gyms offer group dance lessons specifically for seniors and may include swing, jazz or ballroom options.

High-Intensity Exercises

High-intensity, or vigorous, cardio exercise increases your heart and breathing rates so that talking is difficult. One minute of vigorous exercise is the equivalent of two minutes of moderate intensity exercise, so you only need 75 minutes weekly to meet the CDC recommendations. High-intensity cardio activities tend to put stress on joints and can cause injuries. If you do want to include an activity such as jogging, try an elliptical machine, which tends to reduce the impact on your ankles and knees. Another option is cross-country skiing, a vigorous cardio exercise that incorporate muscle extension and flexion more so than muscular load.

And remember - Before embarking on any new exercise routine, a doctor should perform a full medical examination and provide individualized guidelines as necessary.

reprinted from livestrong.com

3 Sneaky Things That Are Making You Crave Sugar

by Kristin Canning

When you're trying to keep your added sugar intake to a minimum, you know to steer clear of the obvious temptations: the office vending machine, the ice cream freezers at the supermarket, and the dessert porn that come across your Instagram feed. (And just a refresher, the recommended daily intake of added sugar for women is six teaspoons, according to the American Heart Association.)

But some sugar triggers are a lot more subtle than that, altering your physiology without you realizing it and leaving you with a strong need to rip into a party-size bag of M&Ms. If you've noticed that your appetite for the sweet stuff has surged, one of these three food-related factors might be to blame. Here's how they activate your sweet tooth—and how you can get control of your cravings.

You take in too much caffeine

That double espresso you pick up on the way to work every morning might be doing more than fueling your energy. A recent study from the Journal of Food Science found that caffeine can switch up our taste buds so we perceive foods as less sweet than they actually are. When you can’t taste sweetness as well, you're apt to consume more in order to satisfy your natural sweet tooth, the researchers suggest.

It's a preliminary study and more research is needed to back up the findings and provide a better understanding of how caffeine alters taste buds, cautions Vandana Sheth, RD, spokesperson for the Academy of Nutrition and Dietetics. (Sheth was not involved in the study.) But if your sugar jones tends to rage mid-morning after you've finished your morning joe, it may be worth trying a switch to decaf.

You consume artificial sweeteners

Call it the catch-22 of calorie-free drinks and low-sugar desserts. "Because non-nutritive sweeteners, or artificial sweeteners, are many times sweeter than sugar, [consuming them] trains your taste buds to appreciate hypersweet flavors," says Atlanta–based nutritionist Marisa Moore, RD. "This may make it difficult for fruit and other less-sweet foods to measure up to that expectation." In other words, after a steady diet of fake sugar foods, regular sugar is a letdown for your taste buds. So you finish off that tub of mint chocolate chip to try to make up for it.

A review of previous studies on artificial sweeteners published in the journal Neurosciencesupports this idea, with the author of the review noting that "artificial sweeteners, precisely because they are sweet, encourage sugar craving and sugar dependence."

Nutritionists see this effect anecdotally as well. "I can say I’ve heard from past clients that they've have seen a change in their tastebuds when they reduce their artificial sugar intake and eat a more balanced diet," says Los Angeles–based Megan Roosevelt, RD.

You load up on the wrong carbs

The glycemic index measures how specific foods affect your blood sugar level. High-glycemic foods such as processed white bread, pastries, crackers, and cookies cause your blood sugar to spike soon after consuming them . . . and then crash quickly as well. With your blood sugar down, your body seeks a fast energy fix, amping your appetite for sugary sweets like a donut or candy bar, says Moore.

The trick is to consume foods that keep your blood sugar level on an even keel. So skip the high-glycemic empty carbs and load your plate with low-glycemic carbs, like fruits and veggies, minimally processed grains such as quinoa and bulgur, steel-cut oats, brown rice, and whole grain bread. These items keep your energy steady, so you don't experience the sudden crash and subsequent craving.

High-glycemic carbs are also high in fiber, which can help promote fullness and further keep blood sugar steady, says Libby Mills, RD, spokesperson for the Academy of Nutrition and Dietetics.

reprinted from health.com

How to Start Eating Healthier

15 Simple Ways to Eat Better Today

By Leanne Beattie, Health & Fitness Writer | Spark People

Most people are creatures of habit. We go to the grocery store on the same day every week and fill our carts with the same stuff. If it’s Monday, chicken's for dinner and Wednesday always means spaghetti. We are comforted with knowing what to expect—even if our meals aren’t that exciting, we know what we’re going to eat.

That’s what makes eating healthier so scary sometimes. We are so used to eating a certain way that we rarely think about what we’re actually putting into our bodies. So to eat a healthier diet means actually waking up and paying attention to what's on your plate.

Make Healthy Eating a Habit
Eating healthier doesn’t have to be overwhelming. If you want to adopt healthy habits that will last, then the easiest way to do it is by making small, gradual changes. Don’t expect too much from yourself too soon—it takes about a month for any new action to become habit.

Before you start making any changes to your diet, take a week or two to observe your current eating habits. Track everything that goes in your mouth, including drinks and treats, no matter how small. Keeping a food journal will really open your eyes—realizing that you ate 10 cookies over the course of the week might make you think twice before reaching into the cookie jar again tonight, for example. You might not realize how bad your present eating habits are until you see an unhealthy pattern right there in black and white. Once you see that some changes are in order, then you're ready to take the next steps.

Small Changes Mean Big Rewards
If you can't stand the taste of broccoli, then vowing to eat it more often is pretty unrealistic. But if increasing the number of vegetables you eat each day is one of your goals, start by finding a few different ones that you can painlessly work into your diet. Make sure you select a variety of colors (dark green, red, orange, etc.) to get the most nutrients per bite. Add some shredded carrots to your muffin batter or top your pizza with fresh tomatoes, for example.

If you know you need to eat more fruit, start by adding some sliced bananas to your cereal in the morning or bake an apple with a bit of brown sugar for a yummy, low-cal dessert. Fresh berries and yogurt make a nice, light breakfast or snack too.

As you adopt this new style of eating, you will find that your food preferences will gradually change—when you cut out high-sugar, high-fat goodies, your cravings will actually go away in time. Your body wants healthy food! 

One of the biggest challenges to eating healthier is finding substitutions for existing foods in your diet. Here are some tips to make the transition easier:

• Use mustard instead of mayo on your sandwiches. You’ll get lots of flavor with much fewer calories and fat.
   
• Select whole wheat bread over white bread. Be sure to read the label to ensure you’re getting whole grains, not just colored white bread.
   
• Eat the white meat of turkey or chicken, which is lower in fat than dark meat, red meat and pork. Animal fat is the number one dietary source of unhealthy saturated fat. If you do choose to eat meat, pick lean ground beef, pork tenderloin or chicken breast instead of high-fat cuts of meat.
   
• Substitute fish fillets for higher-fat proteins--and get a boost of omega-3s in the process. Added bonus: seafood often cooks quicker and more easily than chicken or beef!
   
• Change your cooking methods. Bake, grill or broil your meals instead of frying. Use non-stick sprays—or better yet, non-stick pans—instead of oil.
   
• Drink more water. Slowly reduce the amount of soda you drink and replace it with herbal tea or water. Aim for eight cups of pure water each day.
   
• Don't drink your calories. Eat a whole orange instead of drinking a glass of juice, for example. Real food is usually more filling and more nutritious than juices, fruit drinks, and other high-calorie beverages.
   
• Serve sauces and dressings on the side. Dip your fork into the sauce, then dip your fork into the food. You’ll still have the flavor but with fewer calories.
   
• Gradually switch to skim milk. Milk commonly comes in four varieties: whole (4% fat), 2%, 1% and skim (0% fat). Gradually wean yourself from the higher-fat varieties to the lower fat milk every two weeks. For example: continue drinking your normal 2% milk for two weeks, then move to 1% for two weeks, and then your palate will be ready for the consistency of skim milk.
   
• Switch from full-fat cheeses to reduced-fat or fat-free cheeses the same way you would with milk (see tip above).
   
• Order vegetables on the side instead of fries. Flavor them with lemon juice or herbs instead of butter.
   
• Snack on fruit and nuts instead of sugary treats. The fiber, protein and healthy fats in this combo will sustain you to your next meal and you won’t have the energy slump that comes after eating candy.
   
• Reduce your portion size. Most people will eat whatever amount of food is in front of them, so start putting your meals on smaller plates. You will be just as satisfied because your mind "sees" that you’re eating a full plate of food.

Eating a healthier diet doesn’t have to mean deprivation. You don’t have to cut out your favorite foods completely—you just have to make a few changes. Treat yourself to a mini chocolate bar instead of a full-sized one, for example. By trying to eat the most nutritious foods possible, you are creating a healthy lifestyle that will help you reach your best weight. You deserve the very best! 

reprinted from sparkpeople.com

6 Reasons You're Still Tired After a Full Night's Sleep

There's more to waking up with a spring in your step than simply sleeping long enough

BY HALLIE LEVINE

Groggy Diagnostics

Hooray! You got a solid eight hours of sleep last night. But then why did you wake up this morning feeling like roadkill? Facing the day refreshed isn't as simple as logging those elusive 7 to 8 hours in dreamland. We've got six surprising reasons you're not feeling your best—and simple fixes.

You Read Your Kindle Before Bed

People who read before bed using an iPad or similar device find it harder to wake up bright-eyed and bushy-tailed than those who curl up with a printed book, according to a recent Harvard study. The reason? The blue light emitted from the Kindle suppresses the sleep-promoting hormone melatonin, which controls your sleep and wake cycles, says Robert Rosenberg, DO, FCCP, an Arizona sleep medicine specialist and author of Sleep Soundly Every Night, Feel Fantastic Every Day. Translation: When your melatonin levels are out of whack, you probably aren't sleeping as soundly as you think you are. He recommends shutting down all electronic devices (computers, cell phones, tablets, eReaders) 90 minutes before bed. Also, move your cell phone out of the room; even if it's on airplane mode, a phone emits enough light to interfere with sleep, says Sylvia Morris, MD, MPH, an internist in Atlanta.

You Sleep in a Bad Position

Waking up with a sore back? It may be from sleeping on your side all night, which can create significant flexion at the hip, says Benjamin Domb, MD, founder of the American Hip Institute. If you're one of the 57% of Americans who slumber in this position, it's a good idea to sleep with a pillow between your legs to maintain proper hip alignment. "Hip injuries are some of the most common, yet trickiest, sleep injuries because the pain from the injury often shows itself in a different part of the body—like in the lower back," says Domb. (Here's how 3 common sleep positions affect your health.)

Your Pillow Isn't Optimal

That huge fluffy pillow may seem like luxury, but it can cause massive pain. "Sleeping with your head propped up pulls your spine out of alignment—it's like walking around for eight hours during the day with your neck tilted down," explains Shawn Stevenson, BS, FDN, founder of the Advance Integrative Health Alliance and author of the 2016 book Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success. Use a pillow that's soft but has a supportive foam core, like the Intelli-Gel pillow

You Grind Your Teeth at Night

If you wake up with a headache, it's most likely because you've been clenching your jaw or grinding your teeth overnight, says Kathy Gruver, PhD, a massage therapist in Santa Monica, CA. Research shows that massage can help with symptoms, so apply some gentle pressure and/or a warm, damp cloth to the jaw area right before you go to sleep and as soon as you wake up in the AM to help break the cycle. Also consider seeing your dentist for a mouth guard, which keeps your teeth from grinding down.

You Have a Nightcap

It's true that booze can send you off to dreamland quickly, since alcohol does have a sedative effect. But it also disrupts your normal sleep cycle, says Aaron Clark, MD, a family medicine physician at Ohio State University's Wexner Medical Center. In a 2015 Australian study, people who downed orange juice mixed with vodka as a bedtime drink showed more alpha brain activity while they snoozed, which meant they weren't getting deep, restorative sleep. Women are particularly susceptible to sleep disruptions from alcohol because we metabolize it faster, according to the National Sleep Foundation, so we're bound to wake up sooner. An occasional glass of spirits won't hurt, but to make sure you're getting quality z's, limit yourself to one drink a night and have it a couple of hours before bedtime.

You Have Undiagnosed Sleep Apnea

Half of all adult women have some type of sleep apnea, according to a 2012 study. (Women between the ages of 20 and 44 have a 25% chance of having sleep apnea, which also affects 56% of women ages 45 to 54 and 75% of women ages 55 to 70.) With this condition, "patients briefly stop breathing multiple times through the night, which leads to poor sleep quality," explains Clark. Sleep apnea is especially common in women as they go through perimenopause, when they mistakenly assume that their frequent night awakenings are a result of hot flashes. As a result, you'll often wake up exhausted, even if you've theoretically gotten plenty of sleep.

Ask your doctor for a referral to a sleep specialist. The best way to diagnose sleep apnea is via a sleep study—at-home devices can pick up only severe cases. Mild cases can often be treated with weight loss and alcohol avoidance before bedtime, but if you've got a moderate to severe case, you'll need to use a device like a CPAP, an oxygen tube under the nose that emits mild air pressure to keep the airways open.

Reprinted from www.bicycling.com

Why Weight Training Is Ridiculously Good For You

By Markham Heid, Time

For many, weight training calls to mind bodybuilders pumping iron in pursuit of beefy biceps and bulging pecs. But experts say it’s well past time to discard those antiquated notions of what resistance training can do for your physique and health. Modern exercise science shows that working with weights—whether that weight is a light dumbbell or your own body—may be the best exercise for lifelong physical function and fitness.

“To me, resistance training is the most important form of training for overall health and wellness,” says Brad Schoenfeld, an assistant professor of exercise science at New York City’s Lehman College. During the past decade, Schoenfeld has published more than 30 academic papers on every aspect of resistance training—from the biomechanics of the push-up to the body’s nutrient needs following a hard lift. Many people think of weight training as exercise that augments muscle size and strength, which is certainly true. But Schoenfeld says the “load” that this form of training puts on bones and their supporting muscles, tendons and ligaments is probably a bigger deal when it comes to health and physical function.

“We talk about bone resorption, which is a decrease in bone tissue over time,” he says. When you’re young, bone resorption is balanced and in some cases exceeded by new bone tissue generation. But later in life, bone tissue losses accelerate and outpace the creation of new bone. That acceleration is especially pronounced among people who are sedentary and women who have reached or passed menopause, Schoenfeld says. This loss of bone tissue leads to the weakness and postural problems that plague many older adults.

“Resistance training counteracts all those bone losses and postural deficits,” he says. Through a process known as bone remodeling, strength training stimulates the development of bone osteoblasts: cells that build bones back up. While you can achieve some of these bone benefits through aerobic exercise, especially in your lower body, resistance training is really the best way to maintain and enhance total-body bone strength.

More research links resistance training with improved insulin sensitivity among people with diabetes and prediabetes. One study published in the journal Diabetes Care found that twice-weekly training sessions helped control insulin swings (and body weight) among older men with type-2 diabetes. “Muscle is very metabolically active, and it uses glucose, or blood sugar, for energy,” says Mark Peterson, an assistant professor of physical medicine at the University of Michigan.

During a bout of resistance training, your muscles are rapidly using glucose, and this energy consumption continues even after you’ve finished exercising, Peterson says. For anyone at risk for metabolic conditions—type-2 diabetes, but also high blood pressure, unhealthy cholesterol levels and other symptoms of metabolic syndrome—strength training is among the most-effective remedies, he says.

Strength training also seems to be a potent antidote to inflammation, a major risk factor for heart disease and other conditions, says Schoenfeld. A 2010 study from the University of Connecticut linked regular resistance training with inflammation-quelling shifts in the body’s levels of cytokines, a type of immune system protein. Another study from Mayo Clinic found that when overweight women did twice-weekly resistance training sessions, they had significant drops in several markers of inflammation.

More research has linked strength training to improved focus and cognitive function, better balance, less anxiety and greater well-being.

Some of the latest and most surprising research is in the realm of “light-load training,” or lifting very small weights. “It used to be thought that you needed to lift heavy loads in order to build muscle and achieve a lot of these benefits,” Schoenfeld says. “That’s what I was taught in grad school and undergrad, but now it looks like that’s completely untrue.”

He says lifting “almost to failure”—or until your muscles are near the point of giving out—is the real key, regardless of how much weight you’re using. “This is a huge boon to adherence, because many older adults or those with injuries or joint issues may not be able to lift heavy loads,” he says.

If all that isn’t convincing enough to turn you onto weights, perhaps this is: maintaining strength later in life “seems to be one of the best predictors of survival,” says Peterson. “When we add strength…almost every health outcome improves.”

“It used to be we thought of strength training as something for athletes,” he adds, “but now we recognize it as a seminal part of general health and well-being at all ages.”

Reprinted from Health.com

12 Ways to Stay Fit This July 4th

True, the founding fathers were probably pros at hot dog and watermelon eating contests, but Independence Day celebrations can be so much more. A big get-together is the perfect way to get outside and organize a group fitness activity. So whether the crowd’s up for hardcore tug-of-war or hiking a historic trail, we’ve got it covered with 12 ways to get active on July 4th this year.

Find Your Inner Kid

1. Organize a Three-Legged Race: A three-legged race is not only a great way to break the ice — it’s also a workout for arm and leg muscles as we struggle to make it gracefully to the finish line. Pick a partner around the same height, wrap an arm around each others' waists, bend the knees, and prepare to start with the middle legs. And you’re off!

2. Tug It Out: No need to reenact the Battle of Lexington and Concord; just stage a less bloody version in the backyard. A tug-of-war tournament is a total-body workout for the legs, abs, arms and back muscles. (Seriously — it used to be an Olympic sport!) Take an underhand grip on the rope with arms fully extended and push with the legs to drag the rope.

3. Set Up a Scavenger Hunt: For extra patriotism points, go with a July 4th theme: Find American flags; red, white, and blue clothing; and dudes with beards. Everyone will get so caught up in the search they’ll forget they’re breaking a sweat running through the neighborhood.

Be a Good Sport

4. Kick Back: Chasing a soccer ball across the field for an hour is a great way to get some exercise in between devouring the barbecue and watching the fireworks. (Professional athletes run up to six miles over the course of a game!) If soccer seems too European for this all-American holiday, think like Thanksgiving and start a flag football game, which offers a similar workout.

5. Toss a Frisbee: The flag won’t be the only thing flying high this Independence Day. No need for a lot of space to toss around a Frisbee, bonding with buddies and giving the arms, legs, and abs a tough workout.

6. Step Up to the Plate: Few sports are more integral to American tradition than baseball. And its kid brother Wiffle ball can be just as much fun. That rush of glory sliding into home plate means an unbeatable cardio workout! Bored with batting? Keep the bases where they are and bring out the kickball.
Get Into the Holiday Spirit

7. Run a Themed Race: Whether you were born in the USA or just born to run, you can always join a Fourth-of-July-themed race. Choose a charitable one like the American Cancer Society run or bring the whole family for a race that’s all about fun.

8. Walk Back In Time: Give the brain and the bod a workout and tour a local historic site this Fourth. If there’s no official walking tour available, create your own or explore the place on a bike! (Hey, Ben Franklin didn’t have a car.) The more rugged crowd might want to stake out territory on an official American Trail — Pocahontas costume optional.

9. Join the Parade: Not to rain on your parade, but festivities can count as fitness, too. This year, get moving and march in your local Independence Day Parade .

10. Everybody’s Gone Camping: Combine the benefits of a barbeque, a hike, and a good time with friends in a celebration camping trip! Check out this list of campgrounds reserved specifically for July Fourth, or find other camping grounds near you.
Go Wet ’n Wild

11. Play in the Pool: Bring the Independence Day bash to the beach or to a nearby pool this year. An afternoon of splashing is an easy way to sneak in some exercise while staying (and looking) cool. If aquatic fun isn’t enough for you, try these creative pool workouts.

12. Row, Row, Row Your Boat: Hang two lanterns this year and take a canoe, kayak, or paddle boat for a spin. You’ll get an awesome arm workout paddling around all day, plus boating’s a relaxing way to get active this Independence Day.

reprinted from greatist.com

I Want to Eat EVERYTHING. Help!

BY: Amy Klein

Some days I open the fridge and nothing appeals to me. And then there are those days when nothing will suffice, when I want to eat every major “food group”: steak, pizza, chocolate and chips… that’s protein, vegetables, dairy, and fat, for those of you who are not experts in the art of rationalization. (Hey, Congress essentially said the tomato sauce in pizza is equivalent to half a cup of vegetables, so that’s good enough for me.)

I think everyone has those days. What’s a hungry person to do?

6 Tips for Appetite Management

1. Consider Your Craving

Consider what you really want to eat. There’s no point in eating everything in sight only to find that you’re still not satisfied, and that there’s a food that you really want instead. When I find myself eating chocolate, chocolate chip cookies, cottage cheese, and yogurt, I realize that all I really want is some milk. (It’s weird, I know, but it’s true).

Plus, if you practice mindfulness, you’ll likely eat better. A study published in the journal Appetite showed that participants who used mindfulness intervention reported significantly lower cravings for food after the intervention compared to those who didn’t.

2. Plan Ahead

If we could all just be those responsible people who plan out our meals at the beginning of the week, or at least the beginning of the day… But, on those Sundays or weekday mornings when you just can’t get your meals together in advance, stopping to consider the healthfulness of the meal you’re about to order can help.

A study published in Psychological Science journal found that the consideration of tastiness was processed 195 milliseconds earlier than healthfulness during the choice process. So, I need to wait a minute before I call the pizza delivery guy; in those milliseconds, I may realize that pizza is not a vegetable.

3. Portions Matter, But Not all Calories Are Equal

A good way to manage your portions is to plate dinners in the kitchen, rather than setting all of the food out on the table, buffet-style. If you dole out the correct portions of each macronutrient, you shouldn’t need to go back for seconds.


But, again, you’re human and sometimes you get really hungry.
A review of studies on the topic of portion control and its role in weight management suggests that while portion control is important to managing weight, sometimes you’re just not satisfied.

Here’s a way to quell hunger without overindulging: If you wait 20 minutes after you eat the first serving, and find that you’re still truly hungry, nibble on some salad or vegetables, and maybe a bit more lean protein. But forego another piece of bread or full slice of lasagna.
Although it sounds obvious, some people like the act of eating itself more than what they’re eating, so enjoying some more low-density food (within reason) feels less restrictive.

4. Eat Protein First

A lot of emphasis is placed on what or how you eat something, but less thought is given to the order in which you eat foods. One study evaluated the effect of macronutrients on food intake to see what happened when participants ate either a high-protein dish or a fat-rich dish at the same time, as a first course of a varied meal, or as a snack two hours before a varied meal. Turns out the high-protein food impacted satiety both during and post-meal the most. When the protein and fat were eaten together, participants felt satisfied before becoming full. The snack didn’t impact satiety for a meal eaten two hours later.

5. Move Before You Grub

The debate on whether exercise makes you hungrier or suppresses your appetite continues to rage on. It seems to depend on what type of exercise you do. According to a study in the International Journal of Obesity, high intensity intermittent exercise (HIIT) and very high intensity intermittent exercise reduced appetite better than moderate or no exercise in inactive, overweight men.

6. Feel Like Eating an Apple?

The best way to manage your appetite is to: “always have something handy so that you don’t go too long without food, and then overcompensate,” says Jessica Setnick, M.S., R.D., C.S.S.D.

But wait! Don’t eat that apple just yet. First, to determine whether your appetite is related to real hunger or emotion, she says try the Apple Test. “When having a craving, ask yourself if you would eat an apple [or carrot sticks or chicken breast if you don’t like apples].” If the answer is yes, you have identified genuine hunger. The theory here: Real, healthy foods will appear more appetizing when your body actually needs fuel. But, if the answer to the question is no, “Consider the possibility that you may be experiencing a different empty feeling such as loneliness, boredom, etc. that eating will not solve.”

reprinted from beachbodyondemand.com

Best Cookout Ideas for a Healthy Memorial Day

Is anyone else excited for summer? We’re certainly ready to kick off the season with a party! It can be hard to stay healthy with all of the delicious cookout favorites like cheeseburgers, hot dogs, pasta salads, and cherry pie tempting you at every turn.

Whether you’re hosting the barbecue or attending it, we have plenty of ideas for your beginning-of-summer cookout that will keep you (and everyone else) happy and healthy!

Don’t start the party on an empty stomach.
It may sound silly to have a snack before you go to a barbecue, but arriving ravenous will only cause you to overindulge and make poor choices. Make sure you’re not running on empty, and have a light snack beforehand.

Stay hydrated, but do it in a fun way.
Sometimes that urge to keep swinging by the food table is due to dehydration rather than actual hunger. Create some delicious summery drinks with fresh herbs that you can sip on all afternoon long!

Eat the good stuff, but don’t go overboard.
Moderation is the best way to enjoy your favorite seasonal foods while also keeping your health in check. Here are some great tips for moderating your food intake while still enjoying yourself.

Play!
It’s finally starting to warm up outside, so why not get a little exercise in rather than just sitting around? Play a game of catch or Frisbee. Have a three-legged race, or find a friend that has a volleyball net. Even just a walk around the park after dinner will keep your mind off snacking, and give you more energy!

Go for skewers rather than burgers.
If you’re going to make a dish to bring, try something filling that will skip the bun. Meat and vegetables on skewers are perfect for the grill, but also a great way to avoid the extra calories. Here are some great recipe ideas: True Orange Chipotle Tilapia Skewers, Shrimp on the Barbie, and True Lime Honey Sriracha Chicken Skewers!

Make small substitutes.
Skip the bun and grab some extra lettuce to eat your burger or hot dog. Instead of reaching for chips, grab some crunchy carrots or celery for the dip. Opt for a refreshing True Lime Black Cherry Limeade with fizzy seltzer water instead of a beer. Little swaps like this make a big difference!

Keep your sweets a little lighter!
Instead of going for that piece of pie, reach for fruit instead! It will fill you up while at the same time satisfy that sweet craving. Try mixing 1 packet of True Lemon Original Lemonade with 1 large container of plain yogurt for a light and naturally-sweetened fruit dip!

Looking for some more great recipes for your Memorial Day cookout? We’ve got you covered!
Have a happy and safe holiday weekend!

[Credit: Homolka, Gina “30 Light Memorial Day Recipes.” Skinnytaste.]
[Credit: Orlov, Alex. “12 Secretly Healthy Memorial Day Recipes.” Daily Burn.]

reprinted from www.truelemon.com

The 14 Best Foods for Your Heart

In a fast-paced world where convenience trumps (more time- and labor-intensive) healthy home cooking, the battle is on to protect your heart. The food choices you make can drastically affect your heart health, energy and appetite control. Keep your heart in tip-top shape with choices that are tasty, healthy and convenient for the entire family. From berries and nuts, to fish and leafy greens, find out which foods are best for your heart.


WATERMELON

Satisfy your sweet tooth while chomping on a slice of watermelon, a low-calorie treat that is high in fiber and a great source of antioxidants, according to Dr. Sarah Samaan, cardiologist with Legacy Heart Center in the Dallas-Fort Worth Metroplex. “It’s a fabulous source of lycopene, which has been linked to a lower risk for heart disease and cancer,” Samaan says. “Watermelon also supplies citrulline, which may improve the health of our blood vessels and may even have benefits for people with erectile dysfunction and diabetes.” Watermelon is also a source of vitamins C and A, as well as potassium and magnesium.


YOGURT

For a sweet and savory treat that won’t clog your arteries, opt for a cup of yogurt, which will protect more than just your heart, says Dr. Andrea Paul, a physician and chief medical officer at Boardvitals.com, an online medical question bank. “Yogurt protects against gum disease, which can increase your risk of heart disease,” she says. In addition to reducing your risk of heart disease, according to Paul when you eat low-fat yogurt, you also absorb powerful antioxidants, vitamins, fiber and probiotics that are beneficial to your overall health, digestion and well-being. Top with fresh or frozen berries for a sweet and healthy treat during the day.


TOMATOES

Tomatoes contain a solid dose of heart-healthy vitamin C and like watermelon, are rich in lycopene. “Try making your own tomato sauce with canned or fresh tomatoes, and add oregano and chopped-up veggies for a gourmet, homemade pasta sauce with mega antioxidant power,” recommends Keri Glassman, New York-based nutritionist, television cooking host and author of “The New You (and Improved) Diet.” Vitamin C works as an antioxidant, protecting your cells from damage, says Glassman.

AVOCADOS

Avocados are full of healthy monounsaturated fats and are a source of potassium, a mineral also known for controlling blood pressure, according to Bridget Swinney, a Texas-based registered dietitian. “They are also a great source of vitamin C, fiber and carotenoids,” Swinney says. “Carotenoids have been associated with a decreased risk of death from cardiovascular disease.” In addition to offering a beneficial dose of fiber, avocados have been shown to help the body absorb other antioxidants when eaten with veggies such as spinach and carrots, she says.


BERRIES

Packed full of antioxidants, berries are a great snack choice to keep your heart healthy. Berries increase good cholesterol (HDL) and lower bad cholesterol while lowering your blood pressure. In addition, the low-calorie, fat-free fruit (in any form: fresh, frozen, dried or cooked) contains nutrients that promote bone growth and the conversion of fat to energy. “These little cancer fighters combat oxidation and inflammation and should be eaten daily,” Frey says. As if that’s not enough, the hardworking fruit possess polyphenols, which have been shown to increase levels of nitric oxide, a molecule that causes blood vessels to relax.


COLLARD GREENS

Low in calories and packing a hefty nutritional punch, collard greens contain vitamins K, A and C, as well as folate, manganese, calcium and fiber and much more. These important nutrients allow your blood to clot normally, help prevent calcification of your arteries and even protect your bones from fracture. “Collards have even been found to bind bile acids in the digestive tract, which lowers the body’s cholesterol,” says Rea Frey, Chicago-based nutrition specialist and International Sports Sciences Association certified trainer. “Collard greens also increase cardiovascular health due to their anti-inflammatory properties.”


BEANS

Just a half-cup of beans a day will keep your heart in optimal shape, according to Georgia-based nutritionist Dr. Keith Kantor. “Soluble fiber is a key reason why beans are beneficial to your heart,” Kantor says. “The fiber binds to cholesterol and keeps it from being absorbed in the gut and building up to unhealthy levels.” Add some black, kidney, lima, navy, pinto or white beans to your next meal for that extra dose of soluble fiber, in addition to folate, magnesium, calcium, omega-3 fatty acids and B-complex vitamins -- all essential nutrients to keep your heart healthy.


WALNUTS

As a convenient snack in a bag or on top of a salad, walnuts boost your heart functions with healthy omega-3 fats and antioxidants. “Eating two ounces a day has been shown to improve blood vessel function among people with diabetes and also protect people from heart disease who are at risk for it,” says Bridget Swinney, a Texas-based registered dietitian and the author of "Eating Expectantly: The Practical and Tasty Guide to Prenatal Nutrition." Swinney points out that a handful of nuts has also been shown to lower cholesterol levels and help satisfy hunger.


QUINOA

This Peruvian wonder pseudo-grain (it’s actually a seed) is an incredible nutritional multitasker, according to Texas-based cardiologist Samaan. “It’s a fabulous source of vegetable protein,” Samaan says, “which is better for heart health, kidney health and blood pressure than protein from red meat.” In addition, she points out that quinoa contains almost twice the amount of fiber as other grains. Full of antioxidants and a good source of heart-healthy monounsaturated fat -- the same type of fat found in olive oil and avocados -- quinoa is a much-needed source of fiber and is gluten-free. “What’s more,” Samaan notes, “quinoa is easy to cook, very versatile and really delicious.”


SALMON

When you serve salmon as your main entrée you’ll keep your blood pumping and your heart in prime shape. Studies show consuming fish regularly each week is associated with a 30 percent lower risk of developing coronary heart disease over the long term, notes Georgia nutritionist Kantor. “Cold water fish, such as salmon, contain omega-3 fats, lower levels of harmful lipid levels,” Kantor says. “Omega-3s also lower blood pressure slightly and can help prevent irregular heart rhythms, while also reducing inflammation throughout the body.” Serve your salmon with a side of collard greens and you have a scrumptious, heart-friendly meal.


ALMONDS

Almonds are another smart option to maintain a healthy heart. According to Dr. Chauncey W. Crandall IV, director of preventative medicine at the Palm Beach Cardiovascular Clinic in Florida, just a handful of almonds a day have been shown to lower LDL cholesterol. Almonds are loaded with vitamin E, fiber and protein -- all necessary nutrients to keep your heart in top shape. In addition to eating nuts by the handful, you can also incorporate almonds into your baked goods. “You can use almond flour instead of wheat flour to help add almonds into your diet,” Crandall points out.


PEAS

Sneak peas into a bowl of pasta or a salad, or use them alone as a heart-healthy side dish. “Peas are loaded with fiber, and they provide a sweet burst of flavor and add bright colors to any dish,” says New York-based nutritionist Keri Glassman. Peas can also help with weight management, a key ingredient to staying heart healthy. One cup of peas has fewer than 100 calories with an abundance of micronutrients, fiber and protein. “Try frozen peas, which are flash-frozen at the peak of ripeness, and steam them for a bright addition to salad or even omelets,” recommends Glassman.

OATMEAL

Whole grains will keep your heart healthy and help you to maintain your weight, a necessary heart-healthy action considering that obesity is a risk factor for heart disease and heart-related complications. Start your day off with a bowl of oatmeal, suggests registered dietitian Bridget Swinney. “At least half the grains in your diet should be whole grains, but the more the better,” she says. “Whole grains are more filling, they help you eat less and thus they help with weight control. Whole grains have also been shown to decrease the risk of heart disease and stroke.”


CANTALOUPE

As the seasons change, so do the fruit and veggie harvests; however, this heart-healthy melon is available year round. Packed with vitamin C, cantaloupes offer a sweet treat to nibble on throughout the day, says registered dietitian Keri Glassman. According to Glassman, research has shown a link between increased vitamin C consumption and a decreased risk of coronary heart disease, because vitamin C is an antioxidant that works to fight damaged cells while protecting cells from free radical damage. This sweet melon is also packed full of vitamins A, B, K, potassium, folate, magnesium and fiber.

reprinted from livestrong.com

Why athletes should treat the brain like a muscle

By Amanda Loudin

After back surgery three years ago, 31-year-old environmental scientist Danielle Cemprola had become a frustrated runner, suffering from a sense that she might never return to her former level of performance. Having run 44 marathons pre-surgery and six after, she had all but given up on eking anything more from the physical side of training. That’s when she decided to work on her mental game, something she says has made all the difference as she preps for an upcoming marathon.

While elite athletes have long honed their mental skills, Cemprola, who lives in Greenville, S.C., is joining a growing number of amateurs delving into the power of the mind. These athletes are working on their confidence, motivation and the mind-body connection to overcome obstacles and reach new heights. “Finding the limit of your potential as an athlete involves proper mental training along with the physical,” says Joanna Zeiger, former Olympic triathlete and author of a book on mental toughness called “The Champion Mindset.”

Some of this increased focus on mental training stems from the fact that some amateur runners are approaching a finish line of sorts. “As athletes, we’re at the point of marginal returns from physiological sports enhancement,” says Brad Stulberg, journalist, columnist and co-author of the upcoming book “Peak Performance.” “So the next legal [non-doping] frontier is the mind.”

Upping the power of the brain

One of the areas where athletes struggle the most is negative self-talk, which can be a big hindrance to progress, says Denver-based sports psychologist Justin Ross. “I have clients keep a mental log along with their physical log,” he says. “They record their state of mind during training, what they do when things get tough, and how these responses shape their behavior.”

Armed with the awareness of their behavior, Ross can work with athletes to flip the negative chatter. “I have them come up with three positive ‘I am’ statements to begin the day,” he says. “Then in the evening, they finish off with three gratitude statements specific to their training.”

Zeiger says the consistent practice of repeating strong words or sentences can go a long way. “Write it down so that you can go back to it,” she says. “Then whenever you hit a rough patch, pull those words out so that you can overcome any negativity you’re experiencing.”

Cemprola has tried a wide array of tools to boost her mind’s role in her athletic success. “I have read sports psychology books, listened to motivational podcasts and worked on visualizing race day,” she explains. “I even found a video of the marathon course on YouTube and watch it several times a week to familiarize myself with spots that might be difficult for me.”

Zeiger is a fan of visualization. “It’s important to spend time picturing positive outcomes, seeing yourself racing strong, crossing the finish line with your arms in the air and carrying out your race strategy to perfection,” she says. “I also encourage athletes to practice disaster visualization — imagining hitting a rough spot and envisioning how they will get through it.”

Another difficulty athletes encounter is tying success to external gratification. “Eventually, you run out of good races and if your whole self is tied up in those results, you’re setting yourself up for disappointment,” says Stulberg. “Instead you need to remind yourself what is real and what can’t be taken away. That balances out what you can’t control.”

Sometimes this means stepping away from chasing a particular goal, says Zeiger. “When the pursuit becomes all-encompassing, everything you do is detrimental,” she explains. “This is when you need to step back and switch focus — maybe try a new distance — so that you can gain back your confidence.”

Positive messages

Mental training can also involve practicing your response to pushing hard in training for a better outcome in racing. “It doesn’t feel good to go hard,” says Ross. “But if you practice positive self-talk in these moments instead of negative, you can excel, and not beat yourself up afterward thinking you could have done better.”

To get the most of your mind’s power, it’s important to treat it as a muscle, says Stulberg. “The mind gets tired just like the body and if it isn’t given a break now and then, it can’t function at its top level,” he explains.

This means forgoing the temptation to focus on metrics every single time you head out to train. “You have to incorporate some meta-easy runs, leaving the watch at home and running by feel,” Stulberg says.

Since putting her mental training plan into place, Cemprola has “negative split” her last three races — meaning she’s run faster on the back half than the front — not an easy result to pull off. “I focus on finishing every run strong, training my brain to believe that I can be strong at the end of any run, even a marathon,” she says.

At the end of the day, it’s the mental training that can deliver the extra edge many athletes seek. “Everyone has a physical limit,” says Zeiger. “But the mind is infinitely malleable.”

reprinted from the Washington Post