Exercise

Wellness Wednesday – Week 10

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March is Workplace Eye Wellness Month!

Here’s looking at you!

Ah…. the convenience and ease of using technology: personal computers, tablets and cell phones with prolonged usage can often be felt in the eyes.  Close to 70 percent of American adults experience some form of digital eyestrain, according to a report from The Vision Council.

Symptoms of digital eyestrain can include dry eyes, blurred vision and headaches.

The organization Prevent Blindness suggests that office workers can take a few simple steps to help prevent eyestrain and fatigue.

  1. Visit an eye doctor for a dilated eye exam to make sure you are seeing clearly
    and to detect any potential vision issues.
  2. Place your screen 20 to 26 inches away from your eyes and a little bit below eye
    level.
  3. Use a document holder placed next to your computer screen.  It should be close
    enough so you don’t have to swing your head back and forth or constantly
    change your eye focus.
  4. Adjust the text size on the screen to a comfortable level.
  5. Change your lighting to lower glare and harsh reflections.  Installing a glare filter over your computer screen can also help.
  6. Use a chair that you can adjust.
  7. Choose screens that can tilt and swivel.  A keyboard that you can adjust is also
    helpful.
  8. The Vision Council recommends the 20-20-20 break: every 20 minutes, take a
    20-second break and look at something 20 feet away.

According to WEB MD, here are some powerhouse foods to try for healthy eyes (it’s not just carrots anymore!).

Spinach and Kale have antioxidants that protect against eye damage from sunlight, cigarette smoke and air pollution.  These leafy greens are loaded with two of the best antioxidants for eyes, lutein and zeaxanthin.

Grapefruit, Strawberries and Brussels Sprouts contain vitamin C, which is a top antioxidant.  These foods are among the top sources of vitamin C.  Eat half a grapefruit and a handful of Brussels sprouts or strawberries (one-half cup) a day, and you’re good to go.  Papaya, oranges and green peppers are other good sources of vitamin C.

Seeds, Nuts and Wheat Germ contain Vitamins C and E that work together to keep healthy tissue strong. But most of us don’t get as much vitamin E as we should from food. Have a small handful of sunflower seeds, or use a tablespoon of wheat germ oil in your salad dressing for a big boost. Almonds, pecans, and vegetable oils are also good sources.

Brought to you in Good  EYE Health from Wellness Wednesday!

Wellness Wednesday – Week 7

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How much Sodium (Salt) do you need?

According to the Mayo Clinic, we are most likely getting more sodium than is recommended in our diets. This could lead to serious health problems.

Do you know how much sodium is in a single teaspoon of table salt?  There are 2,325 milligrams (mg) of sodium in that teaspoon of salt.  The average American gets about 3,400 mg of sodium a day — much more than recommended.

The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you’re age 51 or older, or if you are African American, or if you have high blood pressure, diabetes or chronic kidney disease.

Here are some tips for cutting back on sodium:

  • Eat more fresh foods. Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower in sodium than are luncheon meat, bacon, hot dogs, sausage, and ham.
  • Opt for low-sodium products. If you do buy processed foods, choose those that are labeled “low sodium.”
  • Remove salt from recipes whenever possible.
  • Limit use of sodium-laden condiments. Soy sauce, salad dressings, sauces, dips, ketchup, mustard, and relish all contain sodium.
  • Use herbs, spices and other flavorings to season foods. .
  • Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt and other compounds.

See below for a low-calorie, low-salt comfort food to try on these cold nights.  Be heart healthy!

For more information on sodium, visit: http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/sodium/art-20045479?pg=2

BLACK BEAN SOUP

  • Nonstick cooking spray 1 medium onion, diced 2 garlic cloves, minced
  • 2 tsp. ground cumin 1 jalapeño, chopped 2 16- oz. canned, low-sodium undrain black beans
  • 1 15- oz. canned, no-salt-added, diced tomatoes, undrained
  • 1 cup low-sodium chicken broth or vegetable broth (for vegetarians)
  • Chopped, fresh cilantro, (optional)
  1. Spray large pot with cooking spray, over medium-high heat add onion and cook until translucent (5 minutes).
  2. Add garlic, cumin and jalapeno and cook 1 minute more.
  3. Add beans to pot and lightly mash with a potato masher or fork.
  4. Add tomatoes and broth ? bring to a boil and reduce to medium heat, cover and simmer for 15 minutes.
  5. Serve topped with chopped fresh cilantro (optional).

Nutritional Info

Nutritional Analysis Per serving  Calories Per Serving 245, Total Fat 0.5 g, Saturated Fat 0.0 g, Trans Fat 0.0 g, Polyunsaturated Fat 0.0 g, Monounsaturated Fat 0.0,  Cholesterol 0 mg, Sodium 34 mg, Potassium 1128 mg, Carbohydrates 45 g, Fiber 11,  Protein 15 g, Calcium 110 mg, Price Per Serving $1.36

Recipe copyright © 2015 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

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 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.