Wellness

Wellness Wednesday – Week 11

The Resource CenterLeave a comment

You may think it’s contrary to your goals to put more calories into your system when you’re sweating it out to burn them off, but exercise is the time your body most needs fuel.  Trying to exercise without energy in your system is like trying to coax your car to run when it’s out of gas; you may be able to coast a bit (if you are faced downhill), but you certainly won’t get any power. If you deprive your body of the nutrients it needs to repair and refuel post-workout, you may find that your body does not perform the way you want it the next time you head to the gym.  Although some exceptions exist, you are best off eating a healthy snack before and after your workout in order to lose weight.

Before a workout – a real sweat-inducing workout that lasts 45 minutes or longer, not a 20-minute stroll around the block – you need energy, preferably in the form of carbohydrates to get you moving.  Carbs are the primary fuel source for the body.  Without them, your body doesn’t suddenly start burning a whole lot of fat; instead, it turns to burning lean muscle.  A meta analysis published in the “Journal of Strength and Conditioning Research” in February 2011 examined multiple studies on the topic of exercising in a unfed state.  The analysis concluded that you will burn about the same amount of fat whether you eat before or after exercising.  However, if you don’t eat, your body is more likely to burn muscle in addition to fat, and your intensity and total calorie burn will reduced.  Regularly burning off muscle can lower your metabolism and make it harder to lose weight.  Having a snack doesn’t have to be huge – 100 to 200 calories will do.  Aim for food that is mostly carbohydrates with a little high-quality protein, especially if you plan to do cardio.  Some examples are half of a whole-wheat bagel topped with a tablespoon of peanut butter; a banana with some low-fat yogurt; or a few almonds and an apple.

For more information on this article, visit: http://www.livestrong.com/article/399834-is-it-better-to-eat-before-or-after-a-workout-to-lose-weight/

How many calories does physical activity use?

A 154-pound man (5′ 10″) will use up about the number of calories listed doing each activity below.  Those who weigh more will use more calories, and those who weigh less will use fewer.  The calorie values listed include both calories used by the activity and the calories used for normal body functioning.

wellness image

Wellness Wednesday – Week 10

The Resource CenterLeave a comment

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 9

The Resource Center1 Comment

What is Quinoa?  

Native to Bolivia, Chile, Peru, and parts of Mexico, quinoa (pronounced KEEN-wah) is considered by some the “Mother of all grains”.  Quinoa has been sustaining life in South and Central America for thousands of years. Early civilizations believed quinoa provided warriors with strength and stamina in battle.  Quinoa is actually an herb that thrives in cold, high elevations.  While mostly grown in South America, farmers in the Rocky Mountains and in the Pacific Northwest have recently begun cultivating quinoa as well.

Lightened up Cheesy Quinoa Lasagna Bake (recipe from Averle Cooks)

Lasagna is an all-time classic comfort food, but not exactly light.  This lasagna bake is meatless, noodle-less, gluten-free, and uses just 8 ounces of cheese for the whole pan.   Use vegan cheese to keep it vegan rather than vegetarian.  It is hearty and comforting in a lighter way, so you feel full and satisfied but not stuffed or in a “gluten and grease coma” way.  This vegetarian, family-friendly dinner is ready in one hour, makes planned leftovers for lunches the next day, and is budget friendly.

Yield:  9×9 pan  and serves 8          Cook time: 15 minutes stovetop, 45 minutes oven

Ingredients: 

  • 1 ½ cup dry, uncooked quinoa
  • 3 cups water
  • 2 cups marina sauce (store bought or homemade)
  • 8 ounces shredded cheese, divided
  • 2 tablespoons fresh or dried basil, divided
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  1. Combine quinoa with water in medium-size pan and heat uncovered over high heat until mixture comes to a boil.
  2. Turn stove to low and simmer, cover, and cook until all water has evaporated and quinoa has cooked through (about 12 to 15 minutes).  Fluff with fork.
  3. While quinoa is cooking, preheat oven to 375 and spray 9×9 baking pan with cooking spray; set aside.
  4. Transfer cooked quinoa to a large mixing bowl.
  5. Add the marinara sauce, about two-thirds of the cheese, 1 tablespoon basil, olive oil, salt and pepper.
  6. Turn mixture out in prepared baking dish, smoothing it lightly with a spatula and pressing it down gently.
  7. Evenly sprinkle top of mixture with reserve cheese and basil.
  8. Bake for 40 to 45 minutes.  The top should be golden and edges are slight set.  Serve immediately.  Extra portion will keep airtight in refrigerator for up to 5 days, or in the freezer for up to 6 months.

For more information and nutritional content on Quinoa visit:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142#healthbenefits

Wellness Wednesday – Week 8

The Resource CenterLeave a comment

Is Chocolate Good for Your Heart?

A little bit of chocolate in moderation, may be beneficial!

Chocolate contains Flavonoids that help repair damage from free radicals in the body. In addition to having this antioxidant quality, research shows that flavanoids have other potential influences on vascular health, such as lowering blood pressure, improving blood flow to the brain and heart, and making blood platelets less sticky and able to clot (Journal of the American Medical Association, August 2003). Cocoa is good for your heart because of fermentation by gut bacteria, creating anti-inflammatory compounds that improve blood vessel function

Are all types of chocolate healthy?

Before you grab a chocolate candy bar or slice of chocolate cake, it’s important to understand that not all forms of chocolate are equal.  The more chocolate is processed, the more flavonoids are lost.  Most commercial chocolates are highly processed.  Best choices for eating chocolate are dark chocolate rather than milk chocolate.  Buy quality dark chocolate with a high cocoa content that is not processed.  Dark chocolate contains a decent amount of soluble fiber and is loaded with minerals.

Chocolate is made from the beans of the cacao tree. Cacao is the powdery substance that results when cacao beans are dried, and it’s loaded with antioxidants that protect against heart disease and cancer.  Try to choose bars that contain 65%-85% cacao

Dark chocolate should be eaten in reasonable amounts.  Chocolate bars contain sugar and fat, so overindulgence could cause weight gain.  Eat a smaller portion of dark chocolate to obtain the benefits of the antioxidants, while limiting calories. Remember that calories and fat content can vary between chocolate bar brands.

February is Heart Health Month – Know the sudden signs of STROKE:

  • Sudden numbness or weakness of the face, arm or leg (especially on one side of the body).
  • Sudden confusion, trouble speaking or understanding speech
  • Sudden trouble seeing in one or both eyes
  • Sudden trouble walking, dizziness, loss of balance, or coordination
  • Sudden severe headache with no known cause

Stroke is a medical emergency.  Getting treatment within 60 minutes can prevent disability.  If you or someone you know is experiencing any of these symptoms, call 911 immediately (U.S. Department of Health and Human Services).

Wellness Wednesday – Week 7

The Resource CenterLeave a comment

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

The Resource CenterLeave a comment

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

The Resource CenterLeave a comment

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

The Resource CenterLeave a comment

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

The Resource CenterLeave a comment

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

The Resource CenterLeave a comment

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%