Author: The Resource Center

Wellness Wednesday – Week 6

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Zest for Love

For Valentine’s Day, why not forgo the chocolates and give a basket of citrus fruits for your beloved?  Citrus fruits are loaded with nutrients to boost your heart health!  In the March 2015 Runner’s World article “Zest for Life”, Blood Oranges and Pomelos contain antioxidants that protect arteries and improve blood flow.  The white layer surrounding the fruit is high in fiber and flavones that lower LDL.

Studies show that citrus may help control blood pressure!  This may be due to the flavanols and potassium in citrus.  One Satsuma (Mandarin Orange) has 200 milligrams of potassium, or 6% of your daily needs.

Clementines (Oh My Darling…) contain more than 60% of your daily vitamin C and contain only 35 calories per clementine!  Studies show that vitamin C protects DNA from oxidative damage caused by pollution.

How about a Grapefruit for breakfast?  Grapefruit contains soluble fiber that helps you feel “full”.  Research indicates that a compound in the white portion of the grapefruit may help improve weight loss by stimulating an enzyme that promotes fat breakdown.

My sweet Kumquat – the rind is rich in flavonoids that possess strong anticancer action and have the potential to treat prostate and colon cancers.  Be sure to wash the fruit thoroughly!

Lemons and Limes – the rinds of these fruits are rich in terpenes, which are compounds that act as powerful antioxidants that protect immune health and DNA.

Cara Caras (Navel Oranges) are rich in carotenoids that are converted to vitamin A (one cara cara has 30% of your daily need for vitamin A). Vitamin A improves eye health.

Recipe: Sunny Salsa:  1 blood orange (peeled and diced); 2 plum tomatoes (chopped); ½ red onion (diced); ½ yellow bell pepper (diced); 1/3 c cilantro (chopped); 1 jalapeno (diced). Mix all in a bowl, toss well.  Serve with tortilla chips, or as a topping to eggs (any style) and steak!

Wellness Wednesday – Week 5

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Did you know….

Did you know that regularly taking over-the-counter (OTC) pain relievers for minor aches and pains can come with an unexpected consequence?

Yoga Journal reported about a Harvard University research on women who took ibuprofen four to five times a week.  These women ended up having a 21% greater risk for hearing loss over a 14-year period compared to women who averaged taking ibuprofen less than once a week!  The researchers suspect that the ibuprofen restricts blood flow to the cochlea.  Next time you get a headache, muscle ache or joint pain, Yoga Journal suggests you try a natural remedy:

Headache

(Leg-up-on-the-wall).  Lie on your back and lift your legs to a 90-degree angle, resting your legs flush against a wall. Spending 5-10 minutes in this position will release the tight neck muscles that can trigger a tension headache!

Muscle Aches

Try sniffing rosemary oil.  A study suggests sniffing rosemary eases muscle  soreness by decreasing  stress hormones that can cause you to tense up.  Sniff rosemary essential oil for 5 minutes, or brew some  rosemary tea and inhale  the aroma before each sip!

Joint Pain

Try aloe vera juice.  Sipping a few ounces of aloe vera juice has been shown to reduce joint-tissue inflammation. Drinking aloe vera juice may also boost the powers of OTC meds, so if you do take pills, you may may get relief with a smaller dose.

Health Tip for Staying Active:

Drink plenty of water!  You’ve probably heard this a hundred times, but there’s a reason for it.  Your body uses water in almost every function, including the process of burning fat.  Water helps every cell and organ in your body work.  Water cushions your joints, and it helps keep your body cool.  Water helps flush toxins out of your system and rehydrates the body.  Carry a water bottle and hydrate all day long.  In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day.  For example, if you weigh 150 pounds, that would be 75 to 150 ounces of water a day.

Wellness Wednesday – Week 4

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Tips for Increasing Physical Activity  (information courtesy MyPlate.gov)

Make physical activity a regular part of the day

Choose activities that you enjoy and can do regularly.  Fitting activity into a daily routine can be easy — such as taking a brisk 10-minute walk to and from the parking lot, bus stop or subway station.  Or, join an exercise class.  Keep it interesting by trying something different on alternate days.  Every little bit adds up, and doing something is better than doing nothing.  Make sure to do at least 10 minutes of activity at a time; shorter bursts of activity will have the same health benefits as working out for 30 minutes a day.  For example, walking the dog for 10 minutes before and after work, or adding a 10-minute walk at lunch, can add to your weekly goal.  Mix it up – swim, take a yoga class, garden, or lift weights.  To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office.  Just keep moving!

Healthy Snack Idea for Your Super Bowl Party (from mensfitness.com)

Hummus Devilled Eggs                Serves: 12 (each serving = 2 halves)
Ingredients
12 hard boiled eggs, peeled
1 ½ cups low fat hummus
Paprika and Italian parsley to garnish

Instructions
Cut eggs in half lengthwise. Remove the egg yolks to a small bowl and reserve for another use. Fill each egg white shell with a tablespoon of hummus and sprinkle lightly with paprika and garnish with parsley. Cover lightly with plastic wrap and refrigerate for up to one day before serving.

Fit Factor: 100 calories, 15g fat, 26 mg sodium, 12 g carbs, 2 g sugars, 3 g fiber, 8 g protein per serving –
See more at: http://www.mensfitness.com/nutrition/what-to-eat/10-healthy-super-bowl-snack-ideas/slide/4#sthash.VJncVl5F.dpuf

Wellness Wednesday – Week 3

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Green your Environment (information courtesy of Alpha Botanical, Inc.)

Do you know that NASA research proves that houseplants remove toxins from the air?  It is known by some that Indoor Plants are our greatest weapon against indoor pollutants.  Plants remove harmful gases from the air you breathe and make your office visually appealing.

To clean the air in your office, NASA studies recommend having one plant for every 100 square feet of space.  One plant that may work well in your office is Cat Palm, which needs low light and temperatures between 62-80 degrees. Another plant you may like is the Split-Leaf Philodendron, which requires medium light and ideal temperature about 62-80 degrees.

Alpha Botanical’s goals are to:
•    Educate on the best way to care for house plants
•    Reduce the fear that comes with trying to keep plants alive
•    Educate on the best way to fight against Sick Building Syndrome (SBS)
•    Help you create a better environment for yourself and your family.

Visit www.alphabotanical.com for more plants to choose from and more information about cleaning the air in your office!

green office

Wellness Wednesday – Week 2

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Super Foods:  Salmon

Did you know that salmon is full of omega 3 fats which are beneficial for heart health.  So, people at a higher risk of heart attack might want to consider eating salmon a few times a week.

Trouble sleeping too?  Salmon contains a chemical substance called tryptophan that is important in promoting better sleep. Salmon is great for improved brain health and highly recommended for children’s proper brain development.

Salmon also increases bone density to help prevent breaks in children and the elderly

Recipe to Try:  Salmon Bake-Simple Recipe (from food.com)

Total Time: Prep Time:  5 minutes  Cook time: 25 minutes  Serves: 2

Directions:
1.    Preheat oven to 325 degrees.
2.    Mix together soy sauce, lemon juice, and spices.
3.    Place salmon in a shallow baking dish, and pour liquid mixture over the filets.
4.    Bake about 25 minutes or until salmon is flaky.

Ingredients:
•    12 ounces salmon fillets (about 2 fillets)
•    1/4 cup soy sauce
•    1 teaspoon lemon juice
•    1/2 teaspoon ginger
•    1/4 teaspoon cinnamon
•    1/8 teaspoon pepper

Nutritional Facts for Easy Baked Salmon
Amount per Serving Size    % Daily Value
Total Fat 7.4g            11%
Saturated Fat 1.3g        6
Cholesterol 77.4 mg        25%
Sugars 0.7g            2%
Calories 238.5
Calories from Fat: 67        28%
Sodium 2137.3 mg        89%
Total carbohydrates 2.8 g        0%
Protein 38.3%            76%
Sugars 0.7g            2%
Dietary Fiber 0.5g        2%

Wellness Wednesday – Week 1

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Healthy Eating Tips

Don’t starve yourself for a big meal…If you know you’re having a large, heavy meal or a lot to drink later on, have small, lighter meals through the day. Not only will this keep you full but it will also keep your metabolism going and help burn off excess calories. Arriving at a party hungry will just make you eat everything you see!

Healthy Exercise Tip

How much exercise do you need? Exercising moderately for 30 minutes, five times a week is one of the best things you can do for your physical and mental health.  Can’t find 30 minutes in your busy schedule?  That’s okay, two 15-minute workouts or three 10 minute workouts can be just as effective.  If that still seems like a daunting amount of time to spend exercising, don’t despair, even just a little physical activity is better than none at all.  Try starting by taking a short walk on most days and gradually build up the length of your sessions from there.  It takes about 4 weeks for an activity to become a habit so commit to maintaining your schedule daily.