Office Living : Healthy Living

Healthy Living

tinadh — Sun, 01 Nov 2009 05:04:00 GMT

Quick healthy breakfasts

We’ve all heard it for years, and it’s true—breakfast is the most important meal of the day. Think about it, you literally break a fast from last night’s dinner, fueling your body for your day ahead.

Many people, especially dieters, skip breakfast to lose weight, when in fact, a more sensible strategy would be to skip dessert or late-night snacks. Others miss breakfast because they're just too busy. Unfortunately, this can set us up to grab anything and everything when hunger kicks in. We need to begin our day right and spend time eating a healthy breakfast, even if it means a little planning.

Most of us are trying to eat healthier—before, during and after work. Breakfast is often overlooked because it's easy to just buy an oversized muffin or pastry on-the-go. While convenient, these choices aren’t always the best since they both usually contain high levels of sugar.

Your healthy breakfast can be cold and even taken to go or eaten at work at your desk—fixing a hot breakfast isn’t necessary to make it healthy. Easy, healthy breakfasts can be as simple as the common breakfast. Try energy or cereal bars as well as healthy cereals. If you get to work using public transportation, you really don’t have an excuse for skipping your first meal. Bring your breakfast with you on the morning commute.

Remember to keep sliced cheese and meat on hand at home. Even though they might not seem like a typical breakfast food, they are great ways to fuel your body in the morning. Look for yogurt in convenient tubes or single-serving containers. Try topping them with fresh nuts for added protein.

Check out the produce aisle at the grocery store and you’ll find all kinds of healthy fruit that can be cut into slices and placed into containers or plastic zip bags. Try dried fruit such as raisins, bananas or cranberries as your healthy choice—they’ve been used for centuries. Bread is also a good addition to your brown-bag breakfast.

So start your own trend with these healthy alternatives to breakfast "junk food"—your body will love you for it!

Healthy Living

tinadh — Tue, 01 Sep 2009 05:02:00 GMT

Food Additives
What does the latest research say about them?

Food manufacturers add a multitude of food additives to their pre-packaged foods, and some fear that they could potentially be harmful. Since many people are concerned about the affects of these additives, WebMD.com featured the article “The Truth About 7 Common Food Additives” by Martin Downs. See what the latest research says on several common food additives:

Artificial Coloring

They are used in foods, drinks and condiments to make products look more appealing, but do not change the actual flavor of the product. Although they have been suspected to cause hyperactivity in kids and thought to worsen asthma symptoms, the results from over 30 years of studies are mixed. The FDA still considers artificial food colorings to be safe when used properly.

High Fructose Corn Syrup

This sweetener is made from corn and is found in various sweets, processed foods and non-diet soda. Although some expects suspected that people metabolized high fructose corn syrup in a way that raises their risk for type 2 diabetes and obesity, others claim it’s “just sugar.” Too much of any sugar is not healthy, so limit your overall sugar intake.

Aspartame

Commonly used in various diet products, this artificial sweetener has raised many health concerns. Although several studies claim that use of this sweetener has been linked to everything from headaches to cancer, other studies have disproved these claims.

Monosodium Glutamate (MSG)

Used as a flavor enhancer, this commonly used additive is found in Chinese food, frozen dinners, packaged soups and salty snack foods. Although there have been contradicting reports as to whether people may be sensitive to MSG, if you have adverse reactions, you should avoid foods containing MSG.

Hydrogenated Oils (Trans Fats)

They are created when hydrogen is added to vegetable oil and added during the manufacturing process. They are commonly found in deep-fried foods and baked goods. Since trans fats have been proven to lower people’s good cholesterol (HDI) and raise bad cholesterol (LDL), The American Heart Association recommends consuming less than 1% of your daily calories from trans fats.

For more information on other common food additives, visit WebMd.com.

Healthy Living

tinadh — Wed, 01 Jul 2009 05:10:00 GMT

Healthy Pet Food

Humans watch what they eat to stay healthy, but a cat or dog can only watch their food go into a bowl. It’s up to caring pet owners to watch which nutrients their pets are getting from the food they eat.

There are many companies who pride themselves in making pet foods that are high in nutrients to keep pets healthy. For pet owners who want to be more involved in the diet of their pets by making the pet food themselves, the task isn’t that difficult.

Dogs prefer flavors like liver, lamb, beef, fish and cheese. Cats prefer fresh flavors, and they like chicken, liver, fish and turkey. Dogs are able to eat any vegetables, but cats cannot have starchy vegetables, like peas and corn, or onions. Grains, like wheat germ, cooked oatmeal and whole wheat bread, can also be added. For actual dog and cat food recipes, search the Internet or talk to your veterinarian for suggestions. Of course, pet owners should always consult a veterinarian before changing their pet’s diet.

With practice, pet owners will find that making their own pet food is not only healthy for their pets, but it is also inexpensive and fairly easy to do.

Chicken & Rice for Dogs

Ingredients:

1 cup boiled chicken

½ cup cooked brown rice

½ cup steamed mixed vegetables (carrots, green beans, spinach, potatoes)

4 tablespoons unsalted chicken broth

Boil chicken and add to cooked rice. Steam the vegetables and add the broth, rice and chicken. Simmer for 10 minutes, cool and serve.

Sautéed Liver for Cats

Ingredients:

¼ pound beef liver

½ cup water

1 teaspoon corn oil

Heat the corn oil in a pan. Add the beef liver and fry on both sides until cooked but not dry inside. Add the water to the pan and mix it up with all the brown bits. Grind the liver in a blender with all of the juices from the pan. Cool and serve.

Healthy Living

tinadh — Mon, 01 Jun 2009 05:18:00 GMT

Fitness Water

Who wants to sip just plain old water when there are plenty of other, more flavorful, vitamin-packed bottled waters out there? They claim to give you energy, oxygen and vitamins, but are they really better for you than tap water?

Many of these fitness waters claim to give you energy. But what we may not realize is that energy comes from calories, and those calories are sugar. Also, be aware that most bottles contain more than one serving. So while the bottle label may claim that the drink only has 10 calories, you are likely to double or triple your caloric intake by consuming the entire bottle. Watch those labels – some fitness waters contain up to 125 calories per serving! That’s nearly the same as a can of soda! So, if you’re looking to lose weight, drinking these kinds of drinks will only slow down or inhibit your progress.

According to the article Vitamin water: Better than plain water? written by Mayo Clinic dietician Katherine Zeratsky, best way to get your vitamins is through fruits and vegetables. “If you’re eating a balanced diet or taking a multi-vitamin, you won’t likely benefit from drinking vitamin water.”

Dr. Larry Cheskin, professor of medicine and director of the Johns Hopkins Weight Management Center, advises people to drink cold tap water in his article, Medical Expert Puts Bottled Fitness Waters to the Test. He says to simply “Refill an empty bottle with it and take a multi-vitamin and eat a good diet.”

The argument in favor of these fitness waters is that many people don’t consume enough plain water because it doesn’t taste like anything. Fitness waters add flavor so drinkers consume more. While the daily recommended intake of water varies for each of us depending on our lifestyle, the number you most often hear is 8 glasses a day.

So, not crazy about plain water and don’t want to go the fitness water route? Jazz plain water up by simply adding a fresh lemon or a squirt of cranberry juice, or try sparkling water.

Healthy Living

tinadh — Sun, 01 Mar 2009 06:12:00 GMT

No time to fit in a workout? Some simple solutions to find time.

Finding time to workout during the day can be challenging. So where can you find those precious few minutes a day to exercise? With a bit of creativity, you can get the most out of your time!

Get up 30 minutes earlier twice a week to exercise. After you've adjusted to early morning workouts, simply add more days to your routine. Also jump on the treadmill or stationary bike while you watch the morning news or listen to the radio.
When at work or shopping, park a few blocks away and walk briskly to your destination. In addition, squeeze in a few 10-minute walks during the day. Don’t worry if you don't have time for a full workout. Shorter spurts of exercise spaced throughout the day are beneficial as well
Keep a pair of walking shoes at your desk and make the afternoon count—take a brisk walk during your lunch break.
Block off times for physical activity just as you would schedule an important meeting or appointment. Make sure your friends and family are aware of your commitment.
Forget the movies or the mall; go for a weekend bike ride, cross-country hike or dip in the pool.
Do strengthening exercises at home. Use inexpensive resistance bands in place of weights. Even try lifting plastic jugs filled with water or sand. Doing push-ups or squats using your body weight is also a great exercise.
Most importantly, running on empty is no way to face a busy day. Make sure you go to bed earlier to fully ensure that you're getting enough sleep. With these ideas, you shouldn’t have any problems fitting exercise into your daily routine.

Healthy Living

tinadh — Sun, 01 Feb 2009 06:15:00 GMT

In-store clinics

Have you ever tried to see a doctor but couldn’t because your family doctor wasn’t available and you didn’t have the time to wait in the reception room? Next time, consider going to a retail health clinic.

Retail health clinics–also called convenient care clinics, mini clinics or in-store clinics–are found inside pharmacies, discount stores, supermarkets and shopping centers. These clinics provide acute care for minor illnesses, flu shots and other vaccinations, diagnostic screening, allergy testing, school and sports physicals, and routine exams for adults and children. With an emphasis on convenience, retail health clinics are open for extended hours, seven days a week. Prices are usually listed on a treatments-and-services menu, and retail health clinics are typically in-network with most insurers. Some of the bigger-name chains include RediClinic, TakeCare and MinuteClinic.

An appointment isn’t necessary when visiting a retail health clinic. Simply walk in and sign in–often through a virtual kiosk or sign-in sheet–and a nurse practitioner or physician’s assistant will come out to see you. Visits are always in the full privacy of a traditional exam room, and they usually last about 15 minutes.

A retail health clinic should not replace a family doctor–it’s important to still have a medical “home” for continuity of care. When selecting a retail health clinic, ask if they have a formal connection with physician practices in your community. Clinics should also have a referral system to physician practices or to other entities appropriate to your symptoms beyond the clinic’s scope of work.

Have you visited a retail health clinic? Tell us what it was like!

Healthy Living

tinadh — Thu, 01 Jan 2009 06:14:00 GMT

Breakfast benefits –
The importance of the most important meal

Mornings are hectic enough. There’s the waking up, the showering, the figuring out what to wear and the running around getting your gear together all so you can make it out the door and get to work on time. Who has time for a meal? It may seem like a harmless piece of your morning to skip, but Mom was right—breakfast really is the most important meal of the day.

Your car is not the only thing that can’t run on empty. Your body also needs fuel to stay up to speed. If you last ate at 6pm, skipped breakfast and didn’t eat again until noon, you’ve essentially been fasting for 18 hours. Breakfast is meant to literally break the fast.

Glucose is the body’s fuel. It keeps our brains and nervous systems working. So, functions like walking, talking, typing and stretching all require glucose to keep going. Feeling groggy and cloudy at work? A little fuel first thing in the morning will get your day off to a much better start.

Dieting? Don’t cut your calories at breakfast, which can actually lead to overeating later in the day. Also, while you’re not eating, your metabolism is plummeting. The last thing you want to do is keep your metabolism at this lowered state. Keep it up and working by eating!

Eating breakfast also helps your ability to think, which really comes in handy at work. According to a study published in the November 2001 issue of The American Journal Clinical Nutrition, eating breakfast improved participants’ performance on memory tests.

What you eat for breakfast is just as important as making it a part of your morning routine. Slamming down a donut and soda is not the kind of fuel your body needs. Sugar will give you a quick boost, but will cause you quickly to crash, making you feel even worse. You want to eat foods that sustain energy, like oatmeal and fruit. Try spreading peanut butter on fruit or whole-wheat toast, or cream cheese on a wheat bagel. A yogurt and a Nutri-Grain® bar also make a great breakfast. Stay away from simple carbs like white bread, regular bagels and many cereals. These are too easily digested and will make you feel hungrier sooner.

Tell us about your typical breakfast routine – do you have any suggestions for those breakfast skippers out there?

Healthy Living

tinadh — Mon, 01 Dec 2008 06:14:00 GMT

The cost of energy

Energy drinks are carbonated beverages that contain large amounts of caffeine and sugar with additional ingredients, such as B vitamins, amino acids and herbal stimulants. Many people like the boost of energy they provide and feel they are no more harmful than other drinks such as soda, coffee or tea. Yet, others feel that energy drinks are dangerous and should be controlled or banned. My question is are they really that bad or are some people overreacting? Let’s break it down with some facts and you can decide for yourself.

Most energy drinks contains about 80mg of caffeine per 8-oz. can. That is about the same amount of caffeine as a cup of brewed coffee and twice the caffeine as a cup of tea. However, other energy drinks contain several times this amount. The amount of caffeine in an energy drink isn't always indicated on the label. Also, common ingredients, such as guarana or yerba mate, boost the level of caffeine so it is difficult to gauge how much one is consuming. It's common for typical energy drink consumers to drink large amounts quickly, which is not the case for coffee or tea drinkers who sip their drinks slowly. Still another concern is that many ingredients in energy drinks are believed to work synergistically with caffeine to boost its stimulant power. These ingredients include taurine, glucuronolactone and ginseng.

The effect of these ingredients varies from person to person. Some people who are sensitive to caffeine can experience anxiety, heart palpitations, irritability, difficulty sleeping and indigestion with relatively small amounts. Others do not have any negative side effects; they show increased alertness, more energy and improved mental and physical performance. Still, others feel positive for a few hours, and then feel more tired than they did before consuming the drink.

Studies have shown that energy drinks can lead to the consumption of excessive caffeine. Therefore, it is recommended that healthy adults drink no more than one can per day. Experts also advise children, pregnant or nursing women, or anyone who has any health issues such as heart disease, high blood pressure or diabetes to avoid energy drinks.

What do you think – are energy drinks harmful to your health?

Healthy Living

tinadh — Sat, 01 Nov 2008 05:12:00 GMT

When in doubt, toss it out!

Just like the food you eat, beauty products have expiration dates, although they aren’t always printed on the label. Expiration dates mark when the product can no longer do its job and can even be harmful to your health. Expired beauty products can also carry bacteria, which can cause irritation, rashes and breakouts.

The FDA requires products like over-the-counter acne treatments and sunscreens to have their expiration date and drug information printed on the label. For products without a printed expiration date, here are some generic “toss or keep” guidelines to consider when cleaning your medicine cabinet.

Mascara and liquid eyeliner should be replaced after 3 to 4 months of being opened. These products are prone to carry bacteria and should be replaced frequently to prevent infection. Avoid pumping the mascara wand in and out of the tube – this puts air, and bacteria in the air, into the tube. Instead, keep the wand inside the tube and use a circular motion to gather mascara onto the wand.

Anti-aging products can last 3 months to one year. The antioxidants that make the products work can oxidize very easily, which can make the product change color. You should toss them when this happens.

Eye and lip pencils can last 3 to 5 years. The best way to keep them clean is to sharpen them before each use.

Lipsticks, foundation, and perfume can last 2 to 3 years. Body lotion can last this long, especially if it is in a pump where air can’t reach it. You can also count on shampoo, conditioner and shower gels to last for a couple years.

Store products in cool, dry locations, like medicine cabinets to help the product last longer. Sunlight and humidity can make the product expire sooner. An environment that is too cold, like the refrigerator, isn’t good either.

You should be sure to toss any product that has started to separate, has an odd odor, has discolored, has a different texture, or has a different appearance than it should. Luckily, products have been improved over the years to take these factors into consideration. Properly developed products are made to withstand these changes, and when the products do change, they have passed their shelf life. Tossing expired beauty products is good for your health!

What are some tips for extending the shelf life of your favorite beauty products?

Healthy Living

tinadh — Wed, 01 Oct 2008 05:00:00 GMT

Gym Etiquette

I don't exactly "go to the gym" or "work out," but I sort of know people who do, and they're always talking about people at the gym who drive them nuts. Like that guy. You know that guy – Yelly McShortshorts – who shouts "WOO!" after everything and takes his shirt off just two seconds into his work out. There are unspoken rules at the gym that most of us understand. However, here's a list for those who don't:

No staring

Sure, some people like to be stared at, but unless they're wearing shirts that say "Please stare at me," you can't tell them from the people who don't like it. So to be safe and avoid an embarrassing public talking-to, don't stare at anyone.

No talking

Be very conscious of who responds positively to your chit-chat. If that woman on the treadmill with the headphones on is non-responsive, or gives you a "Please stop" smile, then leave her alone and try the other woman on your left.

No loud sounds

Loud noises are not only annoying, they're also jarring. Things like loud grunting and straining, shouting, cell-phone talking, and dropping weights can disrupt people's work outs and concentration.

Be clean

Please, please, please wipe off the equipment after you use it. Even though I don't go to a gym, the thought of sitting in someone else's sweat makes me want to cry. Also, make sure your self is as clean as it can possibly be during a work out (at least wear deodorant).

Dress appropriately

Please keep your clothes on. Even if it's just a mesh midriff tank, people will appreciate the effort. The same goes for women. Even though spandex hot pants might make you the most agile, make sure everything is properly covered.

You don't own the place

Put weights back where they belong. Don't hog the equipment if people are waiting. Let people work in during your rests. Don't be impatient and rude if you're waiting to use a machine. Share with and be courteous to your fellow gym goers. They pay the same fees you do.

What is your biggest pet peeve at the gym? How do you deal with the less-than-pleasant behavior?

Healthy Living

Katie — Sun, 14 Sep 2008 05:00:00 GMT

Mental Gymnastics

We've all had those moments of confusion or forgetfulness in which we put the cereal back in the fridge and the milk in the cupboard. Maybe at some point you've called your husband "What's his face." Maybe on purpose. There's been a lot of talk lately about keeping your brain sharp, and strengthening your memory – especially now with the new developments in Alzheimer's medication. But doctors say there are things you can do while you're young – and even old – to improve your brain power.

Exercise your mind.

Use it or lose it, as they say. Well, also use it to build it. According to brain fitness community www.memosyn.com and its creator Dr. Majid Fotuhi, "your brain indeed stretches and becomes literally bigger when you challenge and stimulate your brain." He suggests learning something new that works multiple areas of your brain – like ballroom dancing, with the music, steps, and memorization. To exercise other areas, you could also learn a foreign language during your commute, or do the daily crossword or sudoku puzzle at lunch.

Exercise your body.

Research has shown that exercise – even just walking 30 minutes a day – can strengthen your brain. Dr. Fotuhi says exercise "nourishes your brain cells," and increases a protein in the brain that heals and repairs. Eating the right kinds of foods is important, too – foods like salads, fish, fruits, vegetables, and whole grains. Healthy foods – fruits and vegetables in particular – reduce the hardening of blood vessels and inflammation in the brain. So keep your brain younger and sharper by exercising and eating right.

Reduce your stress.

A happy brain is a healthy brain. "Stress kills brain cells," says Dr. Fotuhi – stress that leads to high blood pressure, which leads to hardened blood vessels and potentially strokes. Of course avoiding stress at work and at home is easier said than done. But what you can do is better your sleep habits, even if you need a doctor's help. Enlighten your brain, too, by seeking the positives in life. Treat yourself to a trip, to an evening out with friends, to your favorite TV show. Relaxing and enjoying yourself is a lot easier on the brain.

What do you do to keep your mind sharp? Something like that? Look, I remembered my question.

Healthy Living

admin — Thu, 31 Jul 2008 02:04:00 GMT

Better than your standard burger

You don’t need to say goodbye to your grill this summer just because you want to pass on the usual hamburgers and hotdogs fare. Try these healthy grilling tips to add some spice to your backyard barbeques!

Instead of greasy hamburgers, try out veggie burgers or ground turkey burgers.
Grill steak by first trimming the fat and using a marinade to keep it moist.
Experiment with kabobs. Try creating unique combinations, like chicken (no skin) and pineapple. Or alternate fish with zucchini and cherry tomatoes.
Salmon is great on the grill. It’s high in fat (the good kind!) which helps it stay moist.
For less fattening fish, wrap them in aluminum foil to keep them from falling apart.
Cook corn on the cob on the grill by wrapping each ear in aluminum foil. Add just a little bit of butter for flavor.
Create a great side dish by slicing onions, eggplant, zucchini and tomatoes and placing them on the grill.
To add a little flavor to your vegetables, coat them in balsamic vinegar.
Try grilling a meatless pizza. Use an assortment of cut up veggies, and coat them with olive oil. Cook them on top of a thin already-made pizza crust.

No need to skip dessert!

Grill slices of angel food cake for one to three minutes and top with chilled strawberries.
Slowly grill a banana in its peel for a custard-like delicacy.
Fill peach halves with blueberries and sprinkle with brown sugar and lemon juice. Wrap in aluminum foil and grill for 15 to 20 minutes, turning once.
Try a grilled fruit salad using pineapples, apricots, and plums. The dry heat of grilling caramelizes the natural sugars in fruit, which intensifies the flavor.

Have some more tips to add or have some healthy recipes you’d like to share? Let us know!