Keep your cholesterol in check...

What can you do to keep your cholesterol under 200? Keep these tips in mind for nutrition options for your overall health:

·      Add more vegetables and fruits to your diet. Add at least 2 veggies and 1 fruit to each meal and you’ll fill up faster.

·      Monitor your meat consumption and learn your portion sizes. A serving size of meat or fish should fit in the palm of your hand or the size of a deck of cards.

·      Add Omega-3 fatty acids by adding Salmon, Tuna, and other fatty fish to your food regimen.

·      Add more whole grains and less bleached, white flour. You’ll feel fuller longer, and add a little extra fiber at the same time.

·      Eat throughout the day, and make a 2oz portion size of nuts one of your snack options to lower your risk of heart disease

·      Don’t let restaurants be a downfall- look for grilled, broiled, no butter, no oil and all dressings on the side.

·      Keep moving! At least 30 minutes a day- Even if you don’t have time to hit the gym, I recommend taking a walk after dinner. Take advantage of the long summer evenings.

Check out this website to learn more about were you stand with cholesterol:

http://www.webmd.com/cholesterol-management/cholesterol-health-check/default.htm

Have you packed your lunch lately?

It’s not just for school kids. Packing a lunch and bringing it to work will not only save you a few bucks but it will also spare you a few extra calories.  The easiest option for packing a lunch is making a little extra dinner the night before and having the leftovers for lunch. Try packing nonperishable foods to keep at your desk in case you are a bit hungrier then you anticipated. Almonds, dried apricots, Lara bars,  peanut butter and rice cakes are all simple foods to keep at work if you need a little more to eat.  Ultimately, it prevents you from hitting the vending machine or the chocolate and/or candy that somehow makes it to every office! If you have a fridge, then your options are endless.  You can pack nonfat yogurts, fruits, veggies, low fat string cheese, hummus, and of course, your lunch most likely needs to keep cold. If you don’t have a fridge, then make sure to add ice packs and keep your lunch cold. There are couple days left this week to give it try!

Flaxseed: Does What?

A powerful plant food which may help reduce the risk of heart disease, cancer, stroke and diabetes.
It contains a few “must have” components:

• Omega-3 essential fatty acids, each tablespoon of ground flaxseed contains almost 2 grams of plant omega-3s.
• Lignans, which have both, plant estrogen and antioxidant qualities. Found in flax seed and sesame seeds.
• Fiber. Flaxseed contains both the soluble and insoluble types.

What ailments can flaxseed help to eliminate?

-          Cholesterol- lower high cholesterol levels

-          Diabetes- improve blood sugar levels

-          Inflammation- decreasing it, to prevent heart attacks and stokes

What kind of flaxseed should I buy?

• Buy it ground or grind it yourself. Flaxseed, when eaten whole, is typically not absorbed, so your body doesn't receive all the healthy components. If you do purchase whole flaxseed, it’s easy to grind in an electric coffee grinder.
• Milled = ground = flax meal. It’s easy to get confused with the different product names for ground flaxseed. Milled or ground flaxseed is the same thing as flax meal.
• Buy either brown or golden flaxseed. The main difference between the two is the color, so the choice is up to you.
• Sneak a little flaxseed in any meal. It can be substituted for eggs, flower, or even add it into oatmeal, casseroles, macaroni and cheeses, stews and many more!
• Keep it in the fridge or freezer. This will help ensure that it keeps longer and doesn’t lose the nutritional value.

Try to move more everyday...

If you can't exercise for a 30-60 minutes, try 10-15 minutes several times a day. Consider your daily routine and the options to enhance your fitness routine.

Some of these options are simple changes that you can add into your day to make a big difference in your physique:

Take the stairs every time! It’s an opportunity to stretch your legs so take advantage and to tone the backs of your legs. Already do this? Make your step a little bigger and step up every two steps.

Park as far away as possible! I understand time can be a factor, and we can find so many reasons to want a VIP Parking space, however I encourage you to find a spot that will get your legs moving, and if you’re in a time crunch, it ensures you’re walking a little quicker.

When putting away groceries or doing chores around the house or in the garage, I recommend using your legs to bend down and pick something up. Many of us face issues with back pain. Bring awareness to what you are physically doing and make adjustments. For example, when you are putting away groceries, bend down into a squat position to pick up the item instead of hunching over and causing stress on your lower back.

Lastly, if you have a few spare minutes, but can’t head out for walk, make a class at the gym and just not too sure what to do, I suggest turning on the computer, and streamline a workout video- try youtube. A colleague of mine recently used this option when traveling. Type in “Best workout videos” and give one a try!

Beat the Summer Heat

It’s finally warmed up and in most areas of the country the heat index hasn’t dropped below the 90’s in weeks. Do you find yourself feeling lethargic from too much heat? Oftentimes we end up indoors during the dog days of summer because it’s simply just too hot to be outside during the middle of the day. 

Plan outdoor activities early in the day or once the sun has gone down. I was shocked to see runners yesterday evening around 9:30pm, but it makes sense.  Make minor changes in your schedule to allow for optimal energy and results from your workout routine.

Hydrate throughout the day- Increase your water intake to at least 3 full liters of water. When you’re outside in the heat, add a little Gatorade to your water to maintain a proper amount of electrolytes in your body.

What to do? We can get stir crazy when we can’t get outside. Find house projects that you’ve been putting off all summer. Head to the movies and enjoy the air conditioning, find a hammock in the shade and catch up on a good book or meet up with friends at a water park, the ocean or lake. 

Wear SUNSCREEN! We should be wearing it year round, but with the UV Index close to or at 10, it’s crucial to protect your skin.

Lastly, be grateful for the warmth… Remember how cold it was this past winter?

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Not so boring salad...I promise!

Start with your greens- Steer clear of iceberg because it doesn’t contain any nutritional value. Try spinach, arugula or another leafy green. Then add in some colorful veggies. Toss in whatever is fresh and try to add a variety of colors.  Today I added grape tomatoes and beets. Then, select your protein- chicken, shrimp, tofu or beans- Garbanzo, endamame, black beans or navy beans are all delicious and help to vary the flavor of the salad. For an extra kick you can add in some nuts- Depending on what you added for the veggies and protein, you can add in fruit such as granny smith apples, pears, or oranges. Add in a nut- sesame seeds, pecans, walnuts, or sliced almonds.  Nuts will add a little extra protein. Try not to overload with them! Finally, top it off with a little cheese. Feta or a light blue cheese work well. If you prefer a softer cheese, goat cheeses is delicious but just watch your portion size. 

Lastly, beware of a common pitfall to a healthy salad. It’s the dressing! Go with a vinegar based dressing. Try balsamic or you can doctor up your salad without dressing and add fresh cracked pepper and seasonings. You’ve put in a ton of flavorful options which will keep your taste buds happy and eliminate your hunger.

What did you have for Breakfast?

It’s our most important meal of the day, yet we tend to skip it.  Whether you’re rushed to get out the door, or just don’t feel “hungry” it’s been proven that those who eat a healthy breakfast are typically leaner than those who don’t. Cereal happens to be my most favorite breakfast option, but there are plenty healthy options to choose from. Regularly eating a nutritious breakfast will help you to get the day started with more energy.

A few options to try:

-       Cereal-  A  whole grain cereal is essential. Check the amount of fiber and sugar. You want your cereal to contain at least a few grams of soluble fiber, and don’t let the sugars exceed 3-5 grams.

-       English muffin or Toast- Whole wheat. If it says bleached enriched wheat flour, then it’s not the same! Select a bread that says “whole grain” or “whole wheat”. Now you need a topper. If you are willing to try something different, spread sliced avocado on top! Avocado contains zero cholesterol and sodium.  It also contains essential nutrients such as Vitamin E, B-Vitamins and folic acid

-       If you prefer the more traditional route, add  your protein, which can include peanut butter or an egg.

-       Protein is another key component to a sustainable breakfast, add an egg or two to your morning and you’ll feel full longer.

-       If you’ve already left you’re home and don’t have many options, I recommend Starbucks morning breakfast. You can wake up with a cup of coffee or tea. I recommend making it a latte for added calcium. (Make sure to specify  your milk preference) and a bowl of oatmeal with berries and/or nuts. If you don’t have time to scarf down oatmeal, grab a kind bar. Most Starbucks locations have them and they will provide you with amble protein and pair it with a banana.