Transcript
INSPIRE TO MOVE
APRIL 2013 DIGEST
Step Right Up
Stairs are everywhere and can easily be embraced as an option for getting in shape. Stairs provide an unusual but effective opportunity for exercise. Many athletes often use stadium steps for workouts. Stair climbing benefits allow maximum value in minimum time with low impact and allows you to burn more calories per minute than most other forms of exercise. Using the stairs is a hassle free way to incorporate physical activity into your day. Stair climbing doesn’t require any special skills, equipment or clothing, but remember to hold the handrail. Other great reasons to take the stairs are: • Climbing two flights of stairs a day could result in a weight loss of 6 pounds per year. • Taking the stairs is often faster than waiting for an elevator during peak hours. • Spread at intervals throughout the day, small amounts of physical activity, such as one stairway at a time contributes to the recommended 30 minutes of exercise that can add years to your life. Try wearing a pedometer to track your steps and supplement with other activities on days your steps have been lower.
“The trouble with not having a goal is that you can spend your life running up and down the field and never score.” - Bill Copeland
1 INSPIRE TO MOVE
2 NOURISHING YOU
3 HEALTH HARMONY
4 GOOD DECISIONS
NOURISHING YOU Fruit For Dessert Who doesn’t want dessert? That scrumptiously sweet dish served at the end of the meal that lingers like a promise through dinner. If you are one of the many people who live with a sweet tooth, try fruit as a delectable treat to satisfy your craving for dessert. Enjoying fruit by itself such as a bowl of strawberries, sliced melon or even peeling a juicy orange can be satisfying. Appreciating the natural sweetness of fruit is a delicious way to get more antioxidants into your diet. Adding just a little spice or sweetener can go a long way to turn plain fruit into a new treat. A few ideas are: • Toss fresh berries with a little bit of sugar and squirts of citrus juice. • Make a parfait with nonfat yogurt and your favorite fruit such as pineapple and raspberries. • Peel oranges and add a dash of cinnamon. • Warm cherries with ricotta cheese and toasted almonds. • Bake half an apple and top with oats, cinnamon and a little brown sugar.
Click on the arrow to watch a slide show on some of the tastiest tropical delights you may never have heard of.
“Do what you can, with what you have, where you are.” - Theodore Roosevelt
Strawberry Bruschetta 4 slices of whole-wheat bread 6 tablespoons of light brown sugar 1 teaspoon grated lemon zest 2 teaspoons lemon juice 3 cups sliced strawberries 4 tablespoons low fat cream cheese or mascarpone Toast bread. Heat a large skillet and add sugar, lemon zest and lemon juice. Cook for about a minute, stirring until the sugar melts and the mixture begins to bubble. Add strawberries and stir until berries are heated. Spread 1 tablespoon of cream cheese on each slice of toast and top with warm berries.
Lighten Your Liquid Liquid calories in alcohol, juices, sports drinks or sodas can have an enormous impact on our weight. Empty calories (those without nutrients) like soda and alcohol, do not make you feel full or produce satiety. They also do not contribute to your daily requirements of vitamins and minerals. Take a closer look at your liquids and consider swapping them for ice cold water. The normal range for an appropriate meal is 400-700 calories. Below are the average calories in popular drinks. If you do the math, some of these drinks would put you over your calorie limit before you even took a bite of food: • One glass of wine – 100 calories • Coffee café Frappuccino – 470 calories • Mixed drink – 300 or more calories • 16 ounce latte with whole milk – 260 calories • Average size margarita – more than 500 calories The best way to avoid drinking large amounts of calories and sugar is to make water your drink of choice. Other suggestions are to: • Sip on flavored teas • Lighten coffee or tea with non-fat milk instead of creamer • Add a slice of lemon or lime to sparkling water • Choose 100% juice over “fruit drink” or “fruit beverage”
HEALTH HARMONY Drink Smart Spring is a good time to have fun with friends and family and make unforgettable memories. A lot of social events involve or even revolve around alcohol. Time magazine reports that 40% of all beer sold in the U.S. is consumed from May to August. This season, if you’re thinking of over imbibing in the warm weather, give some thought to these reasons why you should limit or avoid alcohol: • Drinking in warm weather can leave you dehydrated. • Alcohol impairs judgment. • Alcohol slows down reflexes, alters balance and coordination, causing accidents. • Excess calories from alcohol can lead to weight gain. Think Before You Drink • If you will be driving a car or boat, be safe and don’t drink. • Eat food while drinking. Food helps to slow the effects of alcohol. • Drink water. If you choose to drink alcohol stay hydrated and have a large glass of water after each alcoholic drink.
“One of the reasons I don’t drink is that I want to know when I am having a good time.” - Lady Astor
Allergy Relief Spring is finally here! The beautiful budding flowers, trees and growing grass are a welcome site for some, and just a sore one for some others. Common spring allergy symptoms include, sneezing, itchy and runny nose. More often allergies aren’t serious, but make you feel lousy. A few common practices that can help keep your allergy symptoms under control are: • Cleaning the air filters in your home often. • Dusting surface areas, vents and other places where pollen can collect. • Washing your hair after being outdoors. • Vacuuming twice a week. Over-the-counter allergy medications are effective for many people but if they don’t help, your doctor may recommend prescription medication or allergy shots.
Click on the arrow to watch a slide show on the 10 Worst Cities for Spring Allergies.
Control Al lergies by Controlling Your Envir 1. Conside onment r wearing a n allergy fa ce m 2.
Take your ask if work allergy me ing outside d ic . ation early system befo s o it gets in re the poll y o e ur n does. 3. Keep an eye on poll en counts. activities o Try to plan n days whe more outd n the coun oor t is lower a nd less win dy.
To watch a video that explores the health risks of binge drinking.
GOOD DECISION$ Coping During a Life Crisis Life is full of major challenges, like the death of someone close to you, the end of a relationship or a job loss. These crises are often unexpected and overwhelming. These traumatic situations can cause very strong emotional reactions. Understanding normal responses can help you cope effectively with thoughts, feelings and behaviors to benefit recovery. Shock and denial are typical responses and are normal protective reactions. A person may feel stunned and temporarily numb or disconnected from life. Feelings can become intense and it’s normal to be anxious, nervous or even depressed. Interpersonal relationships often become strained and frequent arguments can occur. Additionally, people can become withdrawn and isolate themselves. HOW TO HELP YOURSELF AND OTHERS: Restore emotional well-being and a sense of control after a traumatic experience by: • Allowing time to adjust. Anticipate this as a difficult and emotional time. • Asking for and accepting help from people who care. “When you come to the end of your rope, • Look into local support groups. tie a knot and hang on.” - Franklin D. Roosevelt • Avoid major life decisions while under extreme stress. • Practice healthy behaviors such as eating well-balanced meals, exercise and get plenty of sleep. • Avoid alcohol and drugs. If serious problems persist and continue to interfere with your daily living, consult with a well trained mental health professional.
SOARING TO NEW HEALTHY HEIGHTS THE HEALTH BENEFITS OF QUITTING SMOKING
AFTER 5 YEARS • Lung cancer death rate decreases by almost half • Stroke risk is reduced to that of a non-smoker • Risk of moth, throat and esophagus cancers is cut in half
WITHIN 20 MINUTES OF LAST CIGARETTE • Blood pressure returns to normal • Pulse rate returns to normal • Temperature of hands and feet return to normal (improved circulation)
AFTER 10 YEARS • Lung cancer death rate similar to that of a non-smoker • Pre-cancerous cells are replaced • Risk of other cancers decrease
WITHIN 24 HOURS – Chance of heart attack decreases
AFTER 15 YEARS • Risk of heart disease is that of a non-smoker
WITHIN 48 HOURS • Smell and taste improvement • Nerve endings start to re-grow • Bad breath improves
WHAT ARE THE HIGHLIGHTS OF A SMOKE-FREE LIFESTYLE? That is a great question!! The decision to stop using tobacco could be one of the most important factors in your future health and well-being.
WITHIN 2 WEEKS TO 3 MONTHS • Cough and phlegm disappear • Risk of colds, flu, and pneumonia decrease • Walking becomes easier • Lung function increases up to 30% AFTER 1 YEAR • Risk of heart disease is cut in half that of a smoker
BENEFITS OF A SMOKE-FREE LIFESTYLE •More stamina for work and play •Whiter teeth and fresher breath •Feeling better about yourself •Becoming a role model for other smokers or loved ones •Cleaner smelling clothes, furniture, or car •More money
The information in this publication is meant to complement the advice of your health-care providers, not replace it. Before making any major changes in your medications, diet or exercise, talk to your doctor. ©2013 Inspired Perspectives LLC. 4342 Ripken Circle East • Jacksonville, FL 32224 • 904.641.1208 •
[email protected] • www.IPWellBeing.com
