Articles by Bethany Sanders

Still storing your vitamins and other supplements in the bathroom?  It’s time to find a new place to them, says a researcher from Purdue University.  Just make sure it’s not the kitchen.

That’s because humidity can change the composition of your vitamins, even if you’ve got the lid sealed tight.  From UPI.com:

“Opening and closing a package will change the atmosphere in it,” Mauer says in statement. “If you open and close a package in a bathroom, you add a little bit of humidity and moisture each time.”

Once humidity or temperature is brought back down, the product will solidify, Mauer says, but the damage has been done. Depending on how long a person takes for a shower, the humidity of the bathroom can go as high as 98 percent, Mauer says.

I keep my vitamins on my nightstand and swallow them right before I go to bed.  But since some nutrients are better absorbed when taken with food, your breakfast table might be a better idea.  If you work in an office, storing them in a desk drawer makes them easy to take at lunch.  Just make sure that whatever place you choose is out of reach of children.

For more on storing vitamins, visit WebMD.

Alcohol is often looked at as empty calories, at least from a weight loss standpoint.  Even red wine, which is rich in heart healthy flavonoids.

But a new study suggests that a moderate amount of red wine, up to two glasses a day, might actually help women keep the weight off.

The study, out of Brigham and Women’s Hospital in Boston, followed over 19,000 women for 13 years.  Thirty eight percent of those women were non-drinkers, and it was that group that gained the most weight over the years.  In fact, the more women drank, the less weight they put on as they aged, and it was red wine drinkers that gained the least.

Experts are unsure about why alcohol would prevent weight gain, and stress that it might simply be lifestyle factors that led to weight maintenance.  From Telegraph:

However, Catherine Collins, a spokesman for the British Dietetic Association, said women should not look on wine as a weight loss aid.

She said: “If these women have a healthy diet and lifestyle and are having one or two units of alcohol a night then that has less calories than someone who instead has a chocolate bar to unwind. It’s a question of “what’s your poison?”

“Of course if women were drinking more than two units a day they would put on weight. What this survey shows is that moderation is key to a healthy lifestyle. People who drink wine may be more likely to snack on sugary and more calorific treats.”

Drinking alcohol in moderation — one drink a day for women, two for men — can have health benefits, especially to the heart.  But researchers have never gone so far as to recommend that teetotalers pick up a wine glass.

“Mom, I’m hungry!”  How many times a day do you hear it?  If you’re raising a kid in the United States right now, probably a lot.

From the New York Times Well blog:

A sweeping study of 31,337 children and adolescents released on Tuesday tracked snacking and meal trends from 1977 through 2006 using data from four national surveys. On average, children reach for cookies, chips and other treats about three times a day, consuming nearly 600 daily calories from snacks. That’s an increase of 168 snack calories compared with what children ate in the late 1970s.

In fact, snacking now makes up to a third of kids’ daily calories.  If those calories were fiber-filled fruits or vitamin-rich veggies, that wouldn’t be so bad.  But kids are more often reaching for sugar and salty snacks instead.

Here are a few ways to cut the junk and help your kids get back on track:

• Have regular family meals.  Studies show that kids who eat family meals drink more milk, eat more vegetables, and do better in school.
• Put healthy snacks in easy reach.  Keep chopped veggies in the fridge and wash the fruit and put it in a bowl for easy grabbing.  Out of sight is out of mind when it comes to processed foods.
• Make kids part of the process.  Let them help in the kitchen, or consider a backyard garden where they can grow their own food.
• Dip it!  Dips are a fun way to get more veggies into a child’s diet.  Hummus goes great with nearly any chopped vegetable.
• Make it interesting:  When my kids were preschoolers, I’d serve lunch or a snack in a plastic ice cube tray.  They were so surprised by the novelty of the little portions, they never noticed they were eating slices of fruit, veggies, and cheese.
• Be a role model.  Make health a family priority.

Do your kids love to munch?  How do you make sure the calories they’re getting are healthy ones?

March 1st means the promise of spring, the knowledge that the worst of the long winter has past.

Winter means comfort food — warm, carb-rich dinners that fill us up when chilly nights set in.  If you’re like me, though, you’re getting tired of typical winter fare.  I’m ready for the first fresh vegetables of spring to show up at our local farmer’s market, even if it’s just green onions and lettuce.

It might not yet be spring out your window, but add these nutritious and tasty spring-inspired recipes to your weekly menu for a little taste of what’s to come:

Tangy Bean Salad with Carrots and Green Onion

Strawberry Spinach Salad

Mock Risotto with Asparagus served with Snap Pea Salad

Baked Chicken with Onions and Leeks

What’s your favorite health spring recipe?

Photo: goosegrease, Flickr

You exercise most days of the week, drink plenty of water, avoid processed foods, cigarettes, and drink alcohol in moderation.  Give yourself a well-deserved pat on the back … and then take a few minutes to make sure you’re not making one of the five health mistakes even smart women make.

1)  Do you always order a salad?  That bowl of greens might seem like a healthier choice, but as Prevention points out, what’s on top of your salad matters, too.  Choose grilled chicken over fried, light dressings over creamy, and look for salads with darker greens, nuts, and dried fruits to add vitamins and fiber.

2)  Working out = good.  Blasting music in your ears while working out isn’t.  Music is a great motivator, but experts recommend keeping the volume under 50 percent.

3)  Cardio keeps your heart and lungs in tip top shape, but women need strength training, too.  If you’ve been neglecting your muscles, lately, try adding two or three days of weight or strength training routines to your workout schedule.

For more health mistakes — skipping the floss and avoiding the scale — visit Yahoo! Shine.

A healthy lifestyle starts in your shopping cart, but figuring out which foods are healthy can seem overwhelming, especially with today’s new marketing tactics.  But the rules for healthy shopping are really pretty simple:

• Write a list and buy only what’s on it.  Plan healthy meals and snacks in advance, then commit to sticking to your list once you start shopping.
• Stick to the outside aisles.  If you stick to the perimeter of the store, you’ll be choosing the freshest foods: fruits, vegetables, dairy, and meats.  Frozen vegetables, also, are nearly equal in nutrition to fresh.
• When you do venture into the middle aisles, look for foods with as few ingredients as possible (think five or less).  Choose 100 percent fruit juice over fruit drinks, for example.  If it contains an ingredient you can’t pronounce, keep it out of your cart.
• Foods marketed to children are often loaded with sugar and artificial coloring.  Treats are fine, now and then, but make your treats healthier (and some happy memories) by making them at home.

For more great tips on healthy grocery shopping, visit Reader’s Digest.

By now, we all know that we should make at least half of our grain servings whole grain.  And really, the goal is to eat whole grains most of the time.  Whole grains provide more nutrients and fiber than foods made with processed, or white, flour.

When most people think of whole grains, they think of things like whole wheat or oatmeal.  But there are a lot of delicious and less common grains out there out there to add to your favorite recipes.  Bulger is one of them.

What’s so great about bulger?  Here’s a few facts from Well blog:

Bulgur, which is made from precooked wheat berries, takes only about 20 minutes to reconstitute by soaking or by simmering. It’s also a great substitute for rice because it has more fiber and nutrients and is also a low glycemic index food. Low glycemic index foods are better for you because they produce only small fluctuations in blood glucose and insulin levels compared with high glycemic index foods like rice and potatoes.

Bulger is also filled with fiber, great for a healthy digestive tract and for filling you up without filling you out.  It’s precooked which means, unlike some other whole grains, it doesn’t take long to prepare.  Here’s a tasty recipe for bulgar salad with edamame and tomatoes, or check out Well blog for some other interesting recipes.

Can find bulgar at your local supermarket?  Try a local health food store.

Photo: dichohecho, Flickr

Sure, those Olympic athletes inspiring us with their tricks, flips, and feats were probably gifted with good genes.  But genetics will only get your so far.  Those medal winners earn their gold, silver, and bronze through sweat, goal-setting, and good old-fashioned hard work.

We can’t all be Olympians, but we can be inspired by their efforts.  At HealthDay, they’ve got several tips for training like an Olympian, including:

• Break your goal down into small steps.  Running a 5K can feel overwhelming, but you can start by running for just 30 seconds at a time.  The Couch-to-5K program is an excellent example of how to break down a goal.
• Vary your routine.  Combine cardio with strength and balance training for a well-rounded routine.
• Find like-minded friends who will share your workouts with you.
• Develop a support team.  Look to personal trainers, nutritionists, etc to help you reach your goal.

Finally, when you reach your goal, be sure to “reward” yourself — not with a gold medal, but with something that will motivate you to keep on going!

Up until now, childhood obesity has seemed overwhelmingly complex.  Is it fast food?  Video games?  Soft drinks?  Or more likely a combination of those and several other factors.

But a new study to be published in the March issue of Pediatrics found that just three simple lifestyle changes are associated with a 40 percent reduced risk in preschoolers risk of developing obesity.

That’s huge.

What’s even more significant is how simple the three steps are:

1)  Eat a family meal together at least five times a week.

2)  Make sure kids get enough sleep, which for toddlers is at least 10.5 hours a night.

3)  Reduce TV time to less than two hours per day.

Even adopting one of these lifestyle changes appeared to reduce risk by up to 25 percent.  So let’s say you’re too busy to cook with a child who loves to watch TV and never sleeps.  What do you do?  Here are some links to get you started.

KidsHealth.org

How Much TV Is Too Much for My Toddler?

All About Sleep

Though this particular study focused on preschoolers, these are three positive lifestyle changes for anyone to make.

Aid is finally flowing into Haiti, but the nation is going to need help for a long, long time.

If you’re looking for a way to help and are also a lover of beautiful things, then you’ll want to check out To Haiti with Love.  To Haiti with Love is “is an online auction of art, photography, papercrafts, clothing, and creative goods,” that’s being run by Kate Inglis, who also writes the blog Sweet/Salty.

It’s a gorgeous collection of items, all being sold at reasonable prices.  All proceeds from the auction will go to St. Joseph’s Family of homes for children in Haiti.

If art isn’t your thing, what about a t-shirt?  Fretto Prints is selling a “Help Haiti Rise” t-shirt for $15.  All proceeds from the sale will go to Partners in Health, an aid group that has been in Haiti for more than 20 years.

Aid groups want us to remember that sending money — not stuff — is the best way to help in Haiti.  If you’ve found a unique fundraiser, feel free to leave it here in comments.

Tiny, sweet, and one of the more mildly flavored berries, blueberries pack a burst of flavor and good-for-you nutrients.

Studies show that the antioxidants in blueberries protect the body from damage, aiding the body in fighting off heart disease and cancer, and even protect the eyes from conditions like macular degeneration.  Fiber-rich blueberries can protect your digestive system, too, and is often found on top 10 “superfood” lists.

Here’s my favorite trick:  In some parts of the country, mine included, blueberries are scares this time of year.  In the summer, when they’re plentiful and inexpensive, I buy quart after quart.  I place them on a cookie sheet and flash freeze for about an hour, then pour them into a large plastic bag.  We’ve got frozen blueberries all winter long, at a fraction of the cost my grocer is selling them for in the freezer.

Blueberries are an excellent, super low-cal whole food that sweetens cereal, oatmeal, or yogurt.  They add delicious flavor and color to smoothies, and are perfect for baking into your favorite bran muffins.  And if you really want to get fancy, Well blog has several blueberry recipes to try.

About two weeks ago, my four-year-old had a nightmare.  She couldn’t tell me what it was about, but it must have been bad.  Every single night for the last two weeks, she’s shown up next to my bed, too scared to be alone.

It’s not like the days when my daughters were babies, two or three or more sleep interruptions ever night.  But still, I’m feeling it.  Like many women, sleep doesn’t always come easy to me under the best of circumstances.

With an every growing list of work and family responsibilities, women are often tempted to put sleep off.  But poor sleep habits lead to fatigue, stress, and can even have an impact on your physical and mental health.

If you struggle to get enough rest, read about two bloggers’ January resolution to get more sleep, and check out Newsweek’s five tips for falling — and staying — asleep.

As my daughter works through her sleep anxieties, I can support my own need for sleep by sticking to my 10 p.m. bedtime.  I’m tempted to stay up and enjoy my free time, but once I pass that magic hour I get overtired and struggle to fall asleep.

What’s your best sleep trick?

First Lady Michelle Obama has announced a national campaign to fight childhood obesity, and said that she was once surprised by her own pediatrician telling her that her daughters were getting off track.

In an interview reported by the Associated Press, Mrs. Obama said that her pediatrician told her to take a closer look at her daughters BMIs.  “We always think that only happens to someone else’s kids, and I was in that position, ” she aid.  “Even though I wasn’t exactly sure at that time what I was supposed to do with this information about my children’s BMI, I knew that I had to do something.  I had to lead our family to a different way.”

The solution she found was relatively painless:  More fruits and vegetables both during meal and snack-time, TV only on the weekends, water bottles at lunch instead of juice, and a family-wide appreciation for portion sizes.

“It was really very minor stuff, but these small changes resulted in some really significant improvements, and I didn’t know it would,” said Mrs. Obama. “It was so significant that the next time we visited our pediatrician, he was amazed. He looked over the girls’ charts and he said, ‘What on earth are you doing?’”

This is the message Mrs. Obama wants to spread:  Small changes can benefit kids’ health in huge ways.  Research shows that dieting doesn’t work for adults, but it can actually be harmful for kids.  Instead, make eating whole and healthy foods and getting daily exercise a priority for the whole family.

For more information on kids and healthy eating, visit KidsHealth.org.

Photo courtesy of veronica.decker, Flickr

When you’re feeling down or tired, it’s hard to resist the urge to reach for something comforting like sweets and processed junk food.  We call this emotional eating, but it’s not all in your head.  Sugar activates reward receptors in your brain, and carbs have a mild sedating effect.

So for a short time, you really do feel better.  And then the sugar lows hit.

Scientists recently discovered what they think is a cause-and-effect relationship between a junk food diet and depression.  People who ate a regular diet of processed foods were more likely to be depressed than those who ate whole foods.  Can you see the cycle?  You eat junk food because you’re feeling bad, and the junk food actually makes you feel worse, so you go back for more.

You can reverse the pattern, though.  Visit MSNBC for tips on how to include more whole foods in your diet and reduce your consumption of processed foods.  Just a note:  When sugar lovers give up sweets, anxious feelings and fatigue can actually get worse for a few days.  Tough it out, and you’ll be feeling great in no time!

The American Heart Association has come up with an easy way to both measure your risk factors and prevent heart disease.  It’s a list of seven lifestyle factors that, when all are present in one person, predict a long and healthy life as far as the heart is concerned.

“Collectively, when these health factors and healthy behaviors are found in aggregate in one person, the effect on markers of health and healthy outcome are remarkable,” said Dr. Clyde W. Yancy, president of the AHA told HealthDay. “Your chance for meaningful longevity with good quality of life is substantially increased.”

HealthDay reports the seven factors are:

• Never smoked or quit more than a year ago.
• Body mass index, a measure based on weight and height, less than 25.
• Physical exercise — at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity each week.
• At least four key components of a healthy diet, such as fewer calories, more fruits and vegetables, and oily fish, such as salmon, four times a week.
• Total cholesterol lower than 200.
• Blood pressure below 120/80.
• Fasting blood sugar below 100.

Even if your “numbers” such as total cholesterol and blood pressure are high, changing your lifestyle to match those at the top of the list may bring them into a healthy range on their own.  And though changing your lifestyle requires determination, dedication, and hard work, it’s pretty basic:  Eat less, eat more fruits and vegetables, and exercise daily.

For tips on getting more fruits and vegetables into your diet, visit 5aday.gov.

My husband and I could not agree last night.  The issue?  Where to donate to help Haiti.  “The Red Cross,” he argued.  “Partners in Health,” I said.  We both had our reasons, and realized very quickly that the solution was easy enough:  Donate to both.

Haiti has never needed our help more than they do now.   Food, water, medical care, search and rescue teams — these are critical needs that the country is going to need for the foreseeable future. When disaster strikes, as it did in Haiti last week, people are often more than willing to open up their wallets and give.  In fact, Wyclef Jean’s Yele Haiti Foundation raised $5 million in a texting campaign, just days after the earthquake hit.

What many people forget, though, is what happens after the headlines fade.  Haiti may be lifted out of crisis in the coming weeks, but rebuilding their lives and their country will take months, if not years.  If you’ve been wondering how to help Haiti, the Washington Post has an excellent list of reputable organizations that are helping Haitians.  And if you’ve already given, consider giving again — now, or in the weeks and months ahead.

We all know that negative thinking can bring us down.  But did you know that a pessimistic attitude can also affect your physical health?

Live Science has a list of seven thoughts that are bad for your health.  Cynacism, for instance, has been connected with a higher risk of heart disease.  Living life without a sense of purpose may affect your immune system.  And those who fret may be more prone to unhealthy habits, such as smoking or overeating.  If nothing else, being optimistic will have a positive effect on your mental and emotional health.

If you’re a lifelong pessimist, it can be hard to change your thinking.  But it is possible, and research shows that changing your thinking really can change your emotions.  Mayo Clinic has some excellent tips for learning how to recognize negative self-talk and how to make it positive.  For instance, instead of saying, “I’ll never get this done,” try “I’m going to work really hard and try to finish.” It’s a subtle change, but an important one.

Like anything else, optimism takes practice.  But with time and patience, you just might find yourself with a healthier outlook on life … and a healthier body, too.

I worry, in the winter months, that my kids don’t get enough exercise.  We go sledding every weekend and play in the snow when we can, but during the week they’re far more likely to choose to play with their toys than go outside.

Experts have long said that kids need a full hour of moderate physical activity a day.  While toddling may count as moderate physical activity for a one-year-old, older kids really need to get out and move to get their heart rate up.  Unfortunately, a lot of our kids just aren’t getting that much movement every day.

A study out of Britain measured the daily activity of 1,892 schoolchildren and found that up to 39 percent of girls and 18 percent of boys aren’t getting a full hour of exercise every day.  Interestingly, however, 80 percent of parents reported that their kids were plenty active.

While you can count physical education as exercise, you can’t depend on those 30 minutes (often just once a week) to keep your kids fit.  Recess counts, too, as long as kids are outside playing.  But most children are going to need active play after school to reach that one hour mark.  Here are some ideas:

Get outside:  Kids spend long days inside studying.  Let them take advantage of that natural outdoor light, soak up a little vitamin D, and get some necessary exercise by scheduling a regular outdoor playtime after school every day.   With the right gear, even kids in the most northern states will enjoy their time out in the snow.

Have a plan B:  Snow, rain, frigid temperatures — sometimes outdoor play isn’t an option.   Inside, you can get kids moving with active games like Hyperdash, indoor tag (if you’ve got the room), or, for younger kids, CDs that encourage movement.  We love Greg and Steve at our house.

Be a good role model:  Kids need time to play and explore on their own, but active family time not only gives you time to bond, it teaches kids that fitness is a life long habit.  Try family walks after dinner, bike rides on the weekends, or an afternoon spent sledding together on a Saturday.

Do you think your kids get enough exercise?  What are your tips for keeping them moving?

When Jared Fogle went from from fat to fit eating, he claimed, only Subway sandwiches, the chain found their new ad campaign.  And it was a successful one, too.

Now Taco Bell is following suit after hearing from a customer who lost 54 pounds after trading her regular Taco Bell meals for food from their “Fresco menu” five to eight times a week.

Christine Dougherty, 27, loves Taco Bell, but she didn’t love being overweight.  So she tweaked her fast food habit just a little bit:

“I lost about two pounds a month over a period of two years by reducing my daily calories and replacing my typical fast-food lunch or dinner with something from the Taco Bell Drive-Thru Diet,” Dougherty says in a commercial for Taco Bell. “I just chose smarter options.”

Taco Bell’s “Drive Thru Diet” campaign is misleading, I think.  Encouraging people to eat fast food when they’re trying to lose weight is counterproductive.  But despite the frequency of her fast food habit — five to eight times a week is pretty excessive — Dougherty had the right idea.  Replacing an old, unhealthy habit with something that’s lighter and more nutritious is a great way to get yourself on the road to weight loss.

If nothing else, it’s nice to see fast food restaurants offering healthier fare.  What do you think about Taco Bell’s new ad campaign?

January 1st has come and gone, and chances are at least a few resolutions have already flown the coop.  The trouble with resolutions is that they’re usually too big, and too overwhelming.  It’s easy to keep your resolve on December 31, but on January 1 — when the real work begins — things get a little tougher.

I make (and break) resolutions every year, but this year I’m determined to be different.  Instead of planning a whole year’s worth of goals, I’m going one week at a time.  This week, my goal is to lose two pounds.  Next Sunday night, I’ll re-evaluate and set a new goal.

Breaking a large goal into smaller parts is one way to approach your resolutions this year.  Here are three more tips for making those goals break-proof:

Write your plan down:  A good plan has a long-term goal (lose 30 pounds, make fitness a regular part of your routine, eat a cleaner diet), as well as several short-term goals.  Write them down, then write three specific steps you’re going to take today to reach that short-term goal.

Tell someone:   Not so they’ll police you, of course, but as back up for when your resolve gets week.  When I gave up sugar, I told my husband first.  He’d never even consider saying a thing if I broke my word, but just knowing that he knew made me more accountable.  The other benefit of sharing your goals with a friend is that they might want to join you.  Built in support system!

Build new habits: Dropping a bad habit is a lot harder than replacing it with a good one.  If you want to stop drinking sugary soft drinks, try replacing one serving a week with flavored water.  If a mid-morning doughnut at the office is your regular routine, pack a healthier snack to eat instead.  Rather than constantly telling yourself “no,” say “Let’s do this instead.”

With time, patience, and hard work, you really can keep those New Year’s resolutions.  Did you make any this year?

Headed out to a New Year’s party tonight?  Here’s a hangover prevention tip.  A new study has found that hangovers just might be affected by the color of your drink.

The study, out of Brown University, found that darker liquors have more chemical by-products in them known as congeners.  It’s congeners that make you feel like the walking dead after a night of over-indulging.

People who drank dark-colored burboun — which has 37 times the number of congeners as vodka — reported worse hangovers than those who drank vodka.  However, though vodka drinkers may have felt better, both groups perfomed equally poorly on cognition tests the following day.

So if you’re going to drink tonight, it might do you well to choose a vodka-based drink.  But as always, keep in mind that any alcoholic beverage will affect your ability to drive.

Here’s to a safe New Year’s Eve and a healthy 2010!  Happy New Year!

During the holidays, people can put on an extra one to 5 pounds, so it’s important to balance out overindulging with extra activity and healthy eating in these winter months.

But a new study suggests that weekends are also a danger zone.  In fact, participants packed on as many as 400 extra calories in a weekend.  It makes sense — I know I do it, too.  Maybe you make a big Sunday breakfast or go out to dinner Saturday night.  The rules just feel different on the weekends.

But since there are more weekends than holidays, it’s important not to just blow off those extra calories each week.  Instead, for weight loss, researcher say to monitor your calories per week, rather than per day.

That’s because most people will balance their calories in a day.  A big lunch, for instance, will make for a light dinner.  But those extra weekend calories are never really “budgeted,” and they add up over time.

If you’re trying to lose weight, one of the best things you can do for yourself right now is start a food journal — even if you don’t actually track calories.  Keeping track of meals and snack can be a real eye-opener, helping you keep track of mindless eating.

Today is Christmas, a day — for those who celebrate — of family, love, and gift-giving.  In the holiday shuffle, we often remember to buy gifts for our nearest and dearest, but leave ourselves off our list.

This Christmas, give yourself the gift of good health and wellness in 2010 by adding one of these small changes to your daily routine:

• Add a serving of fruit and/or vegetable to every meal and snack to get more antioxidants and fiber into your diet.
• Add just five minutes to your workout — even if your workout doesn’t yet exist.  Then add five more, then five more until you reach at least 30 minutes most days of the week.
• Set a bedtime for yourself that gives you at least 8 solid hours of sleep, and stick to it.
• Drink more water … and fewer soft drinks.
• Stop smoking, and cut your alcoholic drinks to no more than one per day (two if you’re a man.)
• Put yourself first more often, and set aside at least one time a week to do what you want to do.

Merry Christmas, everyone!

Where I live, we won’t be stepping outside in less than coat, gloves, and hat for at least another three months.  And even if we were snow bunnies who spent all day out in the cold, the sunshine just isn’t strong enough this time of year for our bodies to produce enough vitamin D.

That’s why the YouDocs recommend that we all add a vitamin D3 supplement to our diet.  Why vitamin D3?  Actually a hormone, vitamin D3 is fast becoming an anti-aging superstar.  It protects the heart, strengthens the bones, fights off cancer, stimulates the immunes system, and even can protect against diabetes.

But here’s the thing:  Most of us aren’t getting enough.  Foods like fatty fishes and milk are about the only food sources of D3, and the best source comes from sunshine.  But too much sun isn’t safe either, so the YouDocs recommend that in addition to a few minutes of sunscreen-less sun exposure a few times a week, we also take a supplement.

How much is enough?  Right now they recommend about a total of 1,000 mg a day — 1,200 if you’re over 60 — taken with some healthy fat to help with absorbtion.  And when sunny days return again, be sure to get some outdoor exercise and soak up a little bit of that sunshine.

A baby is a bundle of joy, and some parents — those who aren’t overwhelmed by that bundle of joy’s sleepless nights and many, many diaper changes — are eager to have another one as soon as possible.

But a new study suggests that for optimal health, parents should wait at least 6 and, if possible, up to 11 months before trying for baby number two.  From Forbes:

“There are problems with a short interpregnancy interval, and six months appears to be the most important time frame,” he said. “The good news is that most patients probably have their babies between those time frames anyway.”

When families spaced pregnancies between 6 and 11 months apart, the risk for infant mortality, low birth weight, and other complications went down.  Waiting longer is fine too, say experts, but at least that long is best.

Many moms believe that they can’t get pregnant right after they have a baby, or that breastfeeding will protect them, but doctors are quick to point out that neither of those things are true.  Whether you decide to add to your family right away or wait a while, be sure to eat a healthy diet, get regular exercise, and get as much sleep as possible to keep your body healthy and strong.

With just 11 days until Christmas, shoppers have a limited time to fill the stockings of their nearest and dearest.  Rather than loading up loved ones with candy and sweets, why not give the gift of health with one of these fit gifts?

• A pedometer:  Experts say we all need to take 10,000 steps a day, and a pedometer will help your loved keep track of every step they take.
• A reusable water bottle:  Plastic bottles are out, out, out.  Help your favorite fit friend rehydrate in style with a water bottle they can use again and again.
• A workout DVD:  Gym memberships are expensive and the kind of thing that gets cut when budgets get tight.  Pick a workout DVD that fits your friends style so they can keep up their workouts at home.
• A yoga mat:  Holiday’s are stressful.  Help your loved one find balance again on a new yoga mat.

Keep in mind that fit gifts are for those with an established fitness habit or with a known desire to lose weight.  Giving gifts to “send a message” to someone about their personal fitness isn’t a good way to spread holiday spirit!

Parents of young children dread the cereal aisle, where every sugary cereal known to man-kind is placed exactly at eye-level.  It’s exhausting to constantly say “no” to marshmallow-filled and chocolate flavored cereals, but most contain just far too much sugar.

General Mills says that they’re trying to improve the nutritional quality of their products, and the company vows to reduce the sugar in all of their cereals marketed to children.  “….We have already reduced sugar in many cereals, some by as much as 20 percent,” said Jeff Harmening, president of General Mills’ Big G cereal division said in a statement, “And by spring General Mills cereals advertised to children will all have 11 grams of sugar per serving or less.”

It’s a step in the right direction, that’s for sure.  But there are still healthier breakfasts out there for kids.  Here are a few ideas:

• low-fat yogurt topped with whole grain cereal and fruit
• whole wheat toast topped with peanut butter or served with a hard-boiled egg, with a side of fruit
• whole grain, unsweetened cereal or oatmeal, topped with fruit or with fruit on the side
• brown rice cakes topped with nut butter and a banana
• smoothies 

What’s your child’s favorite breakfast?

People without allergies are often surprised to find out that December is allergy season for a lot of sufferers.  It’s not pollens and grasses making us sniffle and sneeze, though, it’s all the trappings of the holiday season.

If you’ve got an allergy sufferer in your house, keep these common triggers in mind this holiday season:

• Live trees:  Outdoor molds come inside on live trees, and some people are allergic to pine.
• Artificial trees:  Mold and dust build up on these trees while they’re in storage.
• Decorations:  Just like trees, digging out decorations can stir up sneeze-inducing dust.
• Pets:  Guests can be allergic to cats or dogs in your home, even if the pet is locked in another room.
• Smoke:  Fires make a room warm and cozy, but wood smoke can trigger an asthma attack.
• Scented candles and sprays:  Artificial fragrances can cause headaches and breathing problems in susceptible people.
• Food:  Food allergy sufferers have to be careful when eating at relatives’ houses, where the cook might not understand their special diet.

Fortunately for allergy sufferers and their families, there are ways to work around these obstacles so that everyone can enjoy the holiday system.  My asthma used to flare every December until I realized that our natural tree was my trigger.  Now we enjoy an artificial tree, and I’m wheeze free.  For more tips on how to accommodate your allergic loved one, visit the ACAAI.

This time of year, cheery holiday music is piping out of the loudspeakers at every store, plans for company parties are underway, and families are already determining who is bringing what dish to pass. Even with all this holiday spirit, many people feel a bit blue during the most wonderful time of the year.

Reasons for sadness at this time of year are more plentiful that you may think. Hectic schedules and stretched-to-the-limit budgets can create stress. The cheeriness of all the get-togethers can feel a bit forced at times. And nights spent alone that may feel peaceful at other times, can feel downright lonely. 

If the holiday season has been less than merry and bright for you in the past, take some healthful, proactive steps to protect your holiday spirit:

• Stay active. Set aside 30 minutes or more each day to exercise. Not only will the activity help you ward off holiday weight gain, it will help you manage stress and keep your mood elevated.
• Get outside. Even if the weather outside is frightful, find time each day to be out in the sunlight. Shorter days and reduced exposure to sunlight can leave many people feeling low.
• Eat healthfully. Food and mood go hand in hand. While it’s okay to indulge in a treat now and then, make sure the bulk of your diet consists of nutrient-dense foods such as lean proteins, whole grains and fruits and vegetables.
• Reduce stress. When you tack holiday commitments like parties and shopping on to your already busy schedule, it can start to feel overwhelming. Take time to write down your schedule; eliminate unnecessary activities and simplify others, such as shopping online instead of at the mall.
• Be social. While you don’t need to attend every holiday party, do make time to visit friends and family.

Photo credit: tanjila on Flickr

My mom made the most luscious cheesecake for Thanksgiving that I couldn’t help but bring home leftovers.  The cheesecake is gone now and is now living somewhere around my middle.  After four days of fun, family, and far too much food, I need to find my way back to a normal, healthy diet.

Here are some simple ways to help rid yourself of that bloated, overfed feeling we all get after a long, holiday weekend:

Step it up:  Exercise will help you get your energy back, burn off those extra calories, and stimulate digestion.

Hydrate:  Chances are that after eating salty turkey and stuffing, you’re retaining water.  Drink lots of extra water today — at least 64 ounces, but some experts believe that drinking half your “weight” in water is more appropriate.  So if you weight 150 pounds, drink 75 ounces of water a day to encourage water loss.

Add fiber:  Insoluble fiber — the stuff found in foods like oatmeal, carrots, and apple (skin on) — helps move food through the digestive tract faster.  Load up on fruits (keep those skins on!), veggies, and whole grains.

In a few days, you’ll be right back on track!  Just in time for the next holiday meal to roll around!

Want to slim down?  Then slow down.  A new study out of Greece proved a popular belief true:  When you eat too fast, your body doesn’t have time to register that “I’m full” feeling.

When researchers fed volunteers ice cream, they discovered that those who took an entire half hour to finish their serving had higher levels of certain “gut hormones” that regulate a person’s hunger.  They also tended to rate themselves as more full than those who ate quickly.

Think about it:  When’s the last time you took 30 minutes to eat a bowl of ice cream?   That’s the point, lead study author Alexander Kokkinos, MD, PhD, told Science Daily.

“Our findings give some insight into an aspect of modern-day food over-consumption, namely the fact that many people, pressed by demanding working and living conditions, eat faster and in greater amounts than in the past,” said Kokkinos. “The warning we were given as children that ‘wolfing down your food will make you fat,’ may in fact have a physiological explanation.”

It’s not easy to spread a snack out over a half hour — who has time for that?  But we can all be more mindful of what and how we’re eating.  Planning family dinners around the table, passing up the drive-thru, and putting down your fork to just stop and enjoy your food for a moment are all ways that you can slow down the pace of eating … and your life.

The turkey is stuffed, and in a few hours the rest of the family will be, too.

Resist the temptation to pile on the couch to watch football.  Instead, use the time to make fun family memories while burning off that extra serving of Grandma’s mashed potatoes.  Then you can go hit the couch for some football!

Here are some ideas to get you moving:

• Show your pro-bowler uncle who’s boss with a game of Wii bowling.
• Gather everyone up for a family hike in the crisp fall air.
• Light a fire — but first chop your own wood!  Or head out into the woods to cut your own Christmas tree.
• Rake Grandma’s yard for her, then get a family football game going while you’re out there.
• Gather up the kids and go for an outdoor scavenger hunt or a game of hide-n-seek.
• Use up the last of those pumpkins (you know the squirrels are going to eat them anyway) with a game of pumpkin bowling.

Happy Thanksgiving, everyone!

Just four more days until Thanksgiving and the official kick-off the of the holiday season.  A friend of mine, who also happens to be a very successful personal trainer, has great advice for anyone hoping to make it through the holiday without any extra “baggage”:  “Thanksgiving is one day,” she says.  “Christmas and Hanukkah?  One day.  New Years … ONE DAY.”

Her point is that instead of spending the entire season loading up on extra food and alcohol, we should allow ourselves those three or four days to have fun, but eat regular, healthy meals in between.

Alliance for a Healthier Generation has some great tips for making your Thanksgiving a little healthier.  Their top three include:

To see their full list of 10 ways to a healthier turkey (or tofurkey!) day, visit their website.

October was Breast Cancer Awareness Month, but breast cancer is a disease we should be thinking about twelve months a year.  And the new, controversial, and confusing advice from the U.S. Preventative Services Task Force regarding breast cancer screening for women under 50, recently thrust the issue of breast cancer back into the national spotlight.

Though the task force says that younger women should skip their yearly mammograms and breast self-exams and that women over 50 only need them every two years, the American Cancer Society said that it will continue to encourage women to take young women’s preventative care seriously.  This isn’t an issue that will be settled any time soon, so in the mean time, the best advice regarding your own personal situation will come from your own doctor.

What do you think about the task force’s findings?

I found myself frustrated last winter when, day after day, my 5-year-old came home telling me about yet another indoor recess.  “Mrs. X says that if one kid doesn’t bring boots and snow pants, the whole class stays inside.”

It was an annoying rule that quickly got challenged, and soon the kids were back out playing in the snow.  But a recent U.S. study found that it’s not unusual for kids to be stuck inside due to inappropriate clothing choices.

From Forbes:

Clothing that limited or prevented outdoor activity included: inadequate weather protection, such as a lack of coats and gloves in the winter; unsuitable footwear, such as flip flops; and “nice” or expensive outfits that had to be treated with care.

Though a large school may be able to provide alternatives for kids who aren’t dressed to play outside, day care centers and preschools often have supervision rules they must follow.  That can mean that if one child can’t go outside, the whole class stays in.

Outdoor play is an important part of any child’s day. It provides exercise, fresh air, sunlight, as well as social and creative play and a chance to interact with nature.  I cope with my own forgetful nature by buying a second set of snow pants, boots, mittens, and a hat to keep at school, and we donate all of our outgrown winter clothing to Coats for Kids to help out families who might not be able to afford warm winter clothing.

Have your kids ever been kept inside due to clothing choices?

Photo: tienvijftien, Flickr

The days are shorter now, the nights cooler.  Though it’s safe to exercise outside in the cold (as long as you don’t have chronic health conditions), it can be tempting to settle in on the couch when the evenings are cold and dark.

Don’t settle in for winter just yet, though, especially with the holidays on their way.  There are plenty of fun ways to burn calories in autumn.  Here are a few ideas:

• raking leaves: 293 calories per hour
• a brisk walking color tour on a nearby nature trail: 204 per hour
• apple picking:  200 calories per hour
• fall gardening: 272 calories per hour
• chopping wood: 408 calories per hour

Want to see how many calories you’re burning this fall?  Here’s a handy calculator to help you add them up.

Did you ever notice how after a really demanding day, you just don’t feel like working out?  Sometimes, though, when stress levels get high, working out is exactly what you need.  So what’s the deal?

According to a small study, when the brain is tired it can affect exercise  … even though the body isn’t exhausted at all.  When researchers asked subjects to work out after either doing a strenuous mental task for 90 minutes or sit on the couch, the group who’d performed the mental taxed stopped sooner and complained they were tired, even though tests showed their bodies weren’t any more worn out than the group who rested on the couch.

The You Docs suggest that this has to do with the “reptilian brain,” which operates on instinct.  But as powerful as the reptilian brain is, it can be overridden with a little tough self-talk.  If you find yourself ready to quit, say the Docs, ask yourself if it’s really your body that’s tired or if it’s your brain.  If your body feels ready to keep working, try playing some mental tricks with yourself to keep going.  My favorite?  “I’ll walk to the next corner, then I’ll quit.”  Play it enough times, and your workout is over!

H1N1 vaccines are finally rolling in to health departments and doctor’s offices around the country.  If you’re interested in being vaccinated against the swine flu, here are a few facts that might make the process a little smoother:

There are two kinds of H1N1 vaccine - the shot and the spray.  The spray is live, weakened version of the virus that can be used by healthy people (no underlying health conditions) between the ages of 2 and 49.  The shot is for everyone else.

Many health departments are limiting the vaccine to priority groups only right now.  Those include:

• pregnant women
• household contacts and caregivers of infants under 6 months
• healthcare workers and emergency medical personnel
• children and adults ages six months to 24 years
• people aged 25 to 64 with underlying health conditions

Supply is increasing every week, however, and authorities say there should be ample supply for everyone who wants a shot soon.

Children nine and under will need two doses of the vaccine, three to four weeks apart.  Adults, older children, and pregnant women need just one shot.

Though there’s a delay in the delivery of seasonal vaccines, health experts say that it’s safe to get both the seasonal flu shot and the H1N1 shot at the same time, as long as both are not in the live vaccine (spray) form.

For more information about H1N1 and the vaccine, visit Flu.gov.  If you can’t get or don’t want the vaccine, you can protect your health by:

• washing your hands regularly during the day.
• staying away from those who are know to be or visably ill.
• strengthening your immune system by eating plenty of fruits and vegetables, sleeping at least eight hours a night, and stopping smoking.

As we age, we lose strength and aerobic capacity says science (and common sense).  But while in the past most experts have agreed that the these things fade gradually over time, a new study found that after age 45, fitness fades fast.  And if you add in smoking, a sedentary lifestyle, or obesity, it goes down hill even faster.

From Forbes:

“We’ve known that, as you age, your aerobic capacity goes down, and the exercise physiology literature indicates it’s a linear relationship. We found that this is not the case,” said Jackson, who is professor emeritus of health and human performance at the University of Houston. “It makes sense to me. When things aren’t working right, we tend to go down at faster rates. This was true for both men and women [although the rate of decline was faster for men than for women].”

Forty five is the new 35 in my book, so no one wants to hear that their fitness levels are getting set to plummet.  There are things you can do to stop the drop, so to speak.  And they’re the same things you’ve always been doing to stay healthy:

• Exercise.  It’s no longer negotiable, it’s a must.  But 30 minutes moderate exercise a day is enough for most people.
• Eat a diet rich in fruits and vegetables, whole grains, lean proteins, nuts and legumes.
• Stop smoking.
• Get enough sleep, and do what needs to be done to keep stress at bay.

These rules apply whether your 25, 45, or 60.  Taking care of yourself never goes out of style.

There are two ways to approach Halloween.  The first is with a “if you can’t beat ‘em, join ‘em” approach.  Tell yourself it only comes once a year, let the kids splurge for one night, then dole out the candy after that.

But some parents aren’t even comfortable with that much sugar.  And while you might get “tricked” if you start handing out pennies or toothbrushes instead, it is possible to make a delicious treat that’s got a little nutrition in it, too.

If this sounds like your Halloween style, here are some great recipe and treat idea for trick-or-treating or your Halloween party:

iVillage: Healthy Halloween Treats Your Kids Will Love

Family Fun:  Creepy Cuisine - 15 Healthy Halloween Recipes

WebMD: Goulishly Healthy Halloween Treats

Reader’s Digest: Best and Worst Halloween Snacks for Kids

What’s your favorite Halloween treat?

Some people put 15 pounds on their freshman year of college.  Others don’t stop there.  Being away from home the first time can be liberating for young adults, but it can also lead to less than healthy choices.

Mark at Mark’s Daily Apple has tips for teens and young adults who want to maintain their weight and healthy lifestyle, even though they’ve been thrust into the land of dorm food, cramped quarters, and all-nighters:

Dorm Food

Mark recommends paying attention to what’s offered when and looking for the healthiest selections.  Avoid fast food when off campus and look for ethnic restaurants instead, and don’t be afraid to lobby for better choices in your dorm’s cafeteria.

Exercise

Build exercise into your routine and don’t let the campus fitness center’s hours throw you off.  Can’t go during open hours?  Take a run instead.

Sleep

Young bodies can function without sleep, but it puts physical, mental, and emotional stress on your body.  Plan ahead so that you can get your eight hours in every night.

Stress

See those three things above?  Make them a priority to keep your stress levels at bay.

Want to learn more about how to stay fit and healthy on campus?  Visit Mark’s Daily Apple to see the rest of his advice.

While the kids are busy scooping out their jack o’ lanterns this weekend, you can work on your own pumpkin creation:  Pumpkin soup.

Pumpkins are rich in a wide variety of nutrients:  Vitamins A and C, zinc, beta carotene, and lutein.  (Interesting fact: Pumpkins are also rich in alpha-hydroxy, and pumpkin oil is sometimes used in skin care products.) All those nutrients make it a must-eat food of the autumn season, but few people really know how to cook a pumpkin.

Soup is one of the best ways to enjoy this rich fall flavor.  Leave the big pumpkins to the kids for carving, and choose sweet pumpkin or pie varieties instead; they’ll be sweeter and more flavorful.  Two or three pumpkins should do it.  Cut your pumpkin in half, scoop out the mess in the middle, then roast for an hour in your oven.

Once you’ve got a roasted pumpkin (or pumpkin puree, if you’re really not into the idea of cooking your own), then you can get started on your soup.  Here’s a simple pumpkin soup recipe that’s made of basic ingredients that your whole family can enjoy.

When it comes to exercise, there’s no workout that’s more accessible to more people than walking.  No extravagant gym fees, no fancy accessories … all you need is a decent pair of shoes and a safe route to walk.

As the You Docs point out, even being out of shape or severely obese isn’t an excuse.  While weight loss is 80 percent what you eat, exercise plays a role in your cardiovascular health and disease prevention, as well as stress management and emotional health.   If you haven’t exercised in a very long time, Dr. Oz and Dr. Roisen recommend starting with just a few minutes a day — every day — and slowing increasing the length and intensity of your walk.

If you’re ready to start a regular walking workout, here are some tips for making a walk part of your daily routine:

1. Put it on your calendar.  Make your daily walk a priority, just like you do with your other responsibilities.
2. Find a buddy.  Having a regular date with your neighbor — or even your dog — will keep you accountable to someone other than yourself.
3. Sign up for a race.  Support your favorite charity and set a long-term goal for yourself at the same time by signing up for a 5K walk/run.
4. Make it me time.  Spending a half hour alone with your thoughts or some of your favorite music while you walk can help you unwind from the stress of your day.

A daily walk will do wonders for your mind and body.  What’s your favorite place to walk?

As we head into cold and flu season many people are asking, “What can I do to improve my immunity?”  The New York Times is reporting that one of the answers to that question is probably:  Exercise.

There’s one caveat, however.  Strenuous exercise appears to depress the immune system, as does a sedentary lifestyle.  But moderate exercise — even during an active infection (assuming you’re not too sick to be off the couch) — helps the body fight off disease.

So what is moderate exercise?  According to WebMD, it’s the equivalent of walking about 100 steps a minute for 30 minutes.  You could use a pedometer to figure out what this pace means for you, or you could use the Perceived Exertion Scale.  A moderate workout would put you between a 3 and a 5 — breathing and heart rate elevated, but still able to carry on a conversation.

Have you noticed that exercise helps you ward off cold and flu?

Childhood obesity is a complex issue, and it’s clear that there’s no one solution that’s going to fix the problem.  What experts do know, however, is that for any solution to be successful, the work has to begin at home.

A recent article at Forbes suggested that babies who gain weight quickly in the first six months of life are at a higher risk of having weight problems when they’re toddlers.

While not every chubby baby is going to grow up to struggle with their weight, experts suggest that mothers pay attention to a baby’s cues so that they know why baby is crying.  On the one hand, it’s good advice:  You don’t want to nurse a baby who’s crying because their diaper is wet, for instance.  On the other hand, it’s not always easy to tell when a baby is full.

Moms often feel the need to “finish off a bottle,” but babies need to decide when they’ve had enough.  Whether it’s formula or breastmilk you’re feeding baby, here are some signs they’ve had enough:

• pushing the bottle or breast away
• turning her head or whole body away from you
• crying/fussing
• blocking his mouth with his hands

Letting baby decide when she is full will give her the foundation to control her hunger cues when she’s older, which will hopefully help her prevent weight issues as she grows.

When the wind starts blowing and the leaves start changing color, it’s time for two thing:  sweaters and soup.

Soup is an tasty way to warm up on a chilly day, and a great way to sneak some extra immune-fighting veggies into your diet.  Here’s my current favorite recipe, Tortilla Soup:

You’ll need:

1 lb. chicken breast, chopped into bite-sized pieces

1 can of black beans

1/2 onion, chopped

2 cloves garlic, minced

1 medium bell pepper, chopped

one celery stalk, chopped

one jalapeno pepper, chopped (remember your disposable gloves!)

2 plum tomatoes, seeded and chopped

2 cans chicken broth

1/2 cup fresh cilantro, chopped

1 tsp. chili powder

1 tsp. cumin

1/2 tsp. salt

1 c. baked tortilla chips, broken

1 c. shredded Mexican cheese

1 avocado

Put the chicken, onions, and garlic into a skillet and heat until meat is browned and cooked through.  Add in green pepper and celery and cover, cooking 3-5 more minutes.  Pour broth into a large pan and add in jalapeno, tomato, cilantro, and spices and set to simmer.

When chicken mixture is done cooking, add to broth and bring soup to a boil.  Turn heat down, add beans, and simmer for at least 10 minutes.

Spoon soup into bowls, and garnish with a handful of tortilla chips, some cheese, and a slice of avocado.  Enjoy!

It’s not easy to squeeze in a shower when you’ve got a baby at home, let alone a workout.  But exercise doesn’t cease to be important just because you’ve got new demands.  That’s probably why many moms rely on the jogging stroller.

Built specifically for working out with baby in tow, jogging strollers are more popular than ever.  Babies often calm once they’re out in the fresh air, and it’s an easy way to get them down for a nap.  But more importantly, mom or dad is up and exercising.

According to the New York Times, parents — even those who have an existing running habit –  should start slowly with a jogging stroller.  That’s because it’s different than running solo.

From the New York Times:

To learn how to move most effectively pushing something, Mr. Comana recommends that runners first walk, then mix in bouts of jogging and finally run uninterrupted with an empty stroller before taking a child out in it.

When runners start working out with a stroller, he said, they lose that forward momentum generated by shoulder drive, for example. To maintain any sense of pace, they have to incorporate quicker foot turnover.

When running with a stroller, experts also recommend lowering your expectations on time and distance.

Ready to get running?  Here are more tips for safely walking and running with baby in a jogging stroller.

Photo: Ed Yourdon on Flickr

Flu season arrived early this year, and H1N1 is widespread in nearly half of America’s 50 states.  Though most cases are mild, even an uncomplicated case can cause a few days of misery and missed work.

Until the vaccine arrives, the best defense we have is hand-washing, good sleep habits, regular moderate exercise, and good nutrition.

The You Docs recently answered the question, Which foods fight the flu?.  Here are a few suggestions from their list:

• Create a regular diet of lean protein, complex carbs, and plenty of fruits and vegetables.
• Load up on foods like apples, broccoli, and green tea.  They contain quercetin, which boosts the immune system.
• Chicken soup — it really does work!  Make a batch now and keep it frozen in your fridge for when colds or flu hit.

Need inspiration?  Check out the You Doc’s Ultimate Chicken Soup recipe, as well as more suggestions for foods that fight colds and flu.

Visit the yogurt aisle at your grocery store and you’ll find a wall of yogurt and probiotic drinks promising a wide variety of health benefits.  One will regulate your digestive system, another will lower cholesterol.  A third promises to toughen up your immune system.

“Sounds good to me!” you think to yourself.  But is the science solid behind these products?

The question has been asked a number of times, but the answer still isn’t quite clear.  According to the New York Times, some studies show that probiotics can be helpful in the treatment of irritable bowel syndrome, while others suggest that kids who take probiotics have fewer colds.

But not all products can deliver on their promises, and the FDA is watching carefully to make sure that manufacturers don’t falsely advertise their claims.

Experts say to shop for products that share the specific strain of probiotic on the label so that consumers can do their own research on whether that particular bacterium has been clinically proven to do be of benefit.

We don’t supplement with probiotics at our house, but we have been known to use these products.  What do you think about probiotics — are they good for health, or just hype?

The New York Times parenting blog, Motherlode, recently had a discussion on family meals.  Mother of two Leah Ariniello wrote a guest post explaining exactly why, despite all the research to the contrary, she’d given up on family meals.

Ariniello didn’t blame her family’s difficult schedule on the fact that she, her husband, and her two kids never sit down together.  Instead, she said, it’s just too hard — what with the bickering and the spilling and whatnot.  Parents everywhere know exactly what she’s talking about, but Ariniello was blasted by several commenters who saw her choice as being selfish.

Carving out time for a family meal — and yes, dealing with the chaos — is hard.  But Ariniello is right:  Family meals do benefit kids.  Studies have shown again and again that kids who share meals with their families on a regular basis eat more nutritiously, drink more milk (and less soda), and are at a decreased risk for obesity.  So here are some tips to help you and your family make this important healthy habit work:

• Start small:  Aim for eating two meals together a week and work up from there.  Make family mealtime non-negotiable for teens at least a few times a week.
• Keep it light:  Remember that old saying, “Don’t cry over spilled milk”?  No family meal goes off without a hitch.  Kids are only young once and this is the perfect time to teach them that mistakes can be handled with humor and grace.
• Include everyone in on the conversation:  This isn’t the time for you and your partner to catch up with each other.  Instead, discuss topics that everyone can chime in on.
• Unplug:  Turn off TVs, computers, and iPods, and let the phones ring.

If you’ve made family mealtime work, leave a comment with your favorite tips and tricks.  And for more information on families and healthy mealtimes, visit EllynSatter.com.

Runny nose, itchy eyes, sneezing and coughing — it’s no wonder that when people have allergy symptoms it affects their sleep.  But a new study recently discovered that allergies can have another impact on a person’s life:  83 percent of sufferers said that their allergies had a negative affect on their sex life.

The survey didn’t ask how the allergies prevented sex, but there are a few theories.  Symptoms could make people feel tired, uninterested, or just plain embarrassed.  But experts say there’s no reason to let an allergic condition get in between you and your partner.  Intimacy relieves stress and improves a person’s quality of life, after all.

If you’ve got allergies, there are things you can do to relieve your symptoms.  The first step is to find out what’s making you sneeze — that might require a trip to the allergist for testing.  And then, learn more about what kind of lifestyle changes you can make to reduce your exposure to allergens.

With a few simple modifications and some simple medication, allergies can be kept under control so that they don’t control your life.

The clean plate club: out.  In:  Eating until you’re 80 percent full and watching your portion sizes.  That’s just one of mom’s old health rules that have changed over the years.

And while kids belong outside exploring and exercising and not in front of the TV, if they do sit a little too close while watching Spongebob, it won’t ruin their eyes.  But kids who consistently sit close might need to have their eyes checked.

But don’t count Mom out yet; she had a few good ideas.  Slouching, for instance, is hard on your spine and your internal organs.  And she was 100 percent right about breakfast being the most important meal of the day.  Not only does breakfast provide the necessary energy to start your day, it also helps children and adults maintain a healthy weight.

A lot has changed since we were kids, but moms have good instincts … especially when it comes to their kids.  My mom always stressed the importance of an early bedtime, something I’ve carried on with my own kids.  How did your mom teach you healthy lifestyle habit?

Photo: ronnie44052, Flickr

It’s hard to tell who’s more excited about the upcoming film version of Maurice Sendak’s Where the Wild Things Are — kids, or their parents, who also grew with Max and his Wild Things.

The U.S. Department of Health and Human Services is hoping to use that enthusiasm to help kids and their parents fight and prevent childhood obesity.   This campaign is way cooler than a few posters tacked on the cafeteria room wall.    In one video — which shows scenes from the movie — Karen O of the Yeah Yeah Yeahs sings “All is Love” while Max and the Wild Things run, jump, explore, and play.  The video, meant to encourage kids to get outside at least an hour a day, ask kids, “Did you play today?”

I don’t know about kids, but now I want to go out and play.

Childhood obesity rates in America continue to soar — over a third of kids are overweight and 16 percent are obese.

Last week, I picked a melon up from the farmer’s market that was so sweet, it was like eating pure sugar.  And I have a pretty serious sweet tooth!

But fruit is more than just a way to satisfy a sweet tooth.  Packed with fiber and disease fighting antioxidants, fruit — along with vegetables — is the mainstay of a healthy diet.

An international study recently found, however, that the health benefits of fruits may be wildly underestimated.  Researchers from Norwich, England studied non-extractable polyphenols to come to their conclusion.  Most research on fruit and nutrition has focused on extractable polyphenols.  (Polyphenols are substances found in fruit that are thought to fight disease.)

Their research found that when dissolved in acid, those polyphenols suddenly because available to the body.  “If non-extractable polyphenols are not considered, the levels of beneficial polyphenols such as proanthocyanidins, ellagic acid and catechin are substantially underestimated,” said Sara Arranz, study author.

Just one more reason to load up on fruit!  What’s your farmer’s market have for sale this week?

Juicy burgers, corn on the cob dripping in butter, homemade salads made with things like real mayonnaise or sour cream — there’s just nothing like a traditional Labor Day cookout.  But while you’re celebrating the last days of summer, keep in mind that all those extra goodies can add inches to your waistline.

Instead of depriving yourself, keep in mind that maintaining a healthy weight is simply a matter of calories in vs. calories out.   If you put a piece of Grandma’s Texas Sheet Cake on your plate — and let’s be honest, who wouldn’t? — a little activity can help burn off those extra calories.

Just keep in mind that working off food isn’t an efficient way to maintain your weight.  But if you keep your meals light for the next day or two and increase your activity, those extra calories will be gone long before the leftovers are.

Here are three ways to work off your cookout on Labor Day:

• A family that plays together stays fit together:  Round up friends and family for a game of touch football.  An hour’s worth will burn off almost 600 calories.
• Take a hike:  Grab your kids and head for the hills.  Exploring is a great way for kids to burn energy, and the extra activity will do you good too — to the tune of 400 calories per hour.
• Get your game on:  Pull out that volleyball net you’ve got stored in the garage, and invite your guests to play.  It doesn’t matter if you win or lose, it matters that you’re burning 234 calories per hour.

To find out the number of calories burned for your favorite activities, visit HealthStatus.com.

Photo: Phil Roman, Flickr

Good nutrition, once you’ve got the hang of it, is really pretty easy.  But making the jump from the fast food lane to the farmer’s market can seem overwhelming if you try to do it all at once.  Some people have better success if they take those healthy lifestyle changes in small doses.

The You Docs have a simple step that can make your eating habits healthier today.  They recommend changing your kitchen’s landscape.  Make a few changes and you’ll be eating healthier foods and smaller portions in no time.  Their tips include:

• Out of sight, out of mind:  Replace those convenient, pre-wrapped, processed foods with a fruit bowl.  Keep treats out of sight.  Better yet, out of the house.
• Keep your choices simple and few.  In fact, one recommended way of losing weight is eating the same thing at one meal every day.  For instance, breakfast is always yogurt and fruit — no exceptions.  That’s at least one meal tackled when it comes to cutting calories.
• Shrink your plate.  Ever try to fill up one of those new, giant-sized dinner plate?  Calorie disaster!  Choose a smaller plate and you’ll shrink your portions at the same time.

And here’s my own tip:  Wash and chop any fruits and veggies that need it right when you get home from the store.  This simple step has done wonders for our family’s nutrition, and we cut down on waste too!

Swine flu is everywhere — in the world and in the headlines.  But while we’re all watching the pandemic carefully and weighing whether to get the swine flu shot or not, there’s another, less exotic germ out there — seasonal flu.

Kristi Yamaguchi has teamed up with the American Lung Association’s Faces of Influenza campaign to encourage Americans to get their seasonal flu shot this year.  “As a mom of two children 5 and under, I want to protect my kids. One simple way to do that is to vaccinate myself and everyone around my kids,” Yamaguchi told HealthDay.  Yamaguchi has been protecting herself with flu vaccines for 20 years.

Health experts are encouraging Americans to get their flu shots early this year.  The campaign typically starts in October, but the shot should be available at doctors offices and health departments soon.  Since the H1N1 vaccine will likely require two shots, authorities don’t want people to get confused about their immunity to the different flu viruses.

Yamaguchi reminds people that flu is an annual event.  “With 30,000 deaths and 200,000 hospitalizations from the seasonal flu, those numbers are certainly higher than what we’ve seen of the swine flu. Protecting yourself from both viruses is very important.”

Photo: kristiyamaguchi.com

Garlic has long been a kitchen staple, revered for it’s strong flavor.  But there’s good reason to include it in your favorite dishes that have nothing to do with taste.  Recent research reveals that garlic is also great for your heart.

Garlic is rich in antioxidants, but it’s the hydrogen sulfide in garlic that relaxes blood vessels and improves circulation.  But there is a catch:  Garlic that’s been cooked or processed loses some of it’s ability to benefit the body.  Instead, it’s better eaten raw and freshly crushed.

So go ahead and include garlic in your favorite recipes, but to protect your heart, you might want to try eating it raw, too.  Here’s a suggestion:  Crush a clove (a day’s dose), let it sit for several minutes, then mix with applesauce or yogurt.  Then grab yourself some mint gum — you’re going to need it!

Photo: sxc.hu

Back-t0-school is just around the corner — or in some states, already here.  Getting organized for those early mornings is top on everyone’s list, and one way to make the morning go a little faster is with a smoothie.

Smoothies with simple ingredients are quick and easy enough to make that older kids can even handle them on their own.  A few quick gulps and they’ve had a breakfast that’s chockful of essential vitamins and minerals, as well as a little protein and fat to carry them over until lunch time.

Here are some kid-friendly smoothie recipes:

Breakfast smoothie (though I like at least 2% fat yogurt for kids, rather than fat-free)

Peanut Butter Banana

Oatmeal-to-Go

Hidden Spinach Smoothie

What’s your favorite smoothie recipe?

Photo: sxc.hu

Want to get more out of your daily workout?  Then turn to the great motivator — music.  A study out of the University of Western Ontario in Canada found that when women played their favorite tunes — and played them loudly — they had a more efficient workout.

In both cardio and strength training exercises, women were less likely to fatigue and were more motivated to push through the pain of the workout.  Though music at lower decibels had a motivating effect, louder music worked even better.

So what kinds of songs should you be adding to your iPod?  It’s up to you — just pick something with an upbeat tempo and that makes you feel good.  One warning, however:  Though loud music motivated women, those higher decibels can also cause permanent hearing damage.  Here are some prevention tips:

• Trade in your earbuds for over the ear type headphones.
• Try noise-cancelling headphones, so you don’t have to turn the music up so high.
• Keep the music under 85 decibels, or roughly the level of busy street noise.  If you can’t hear nearby conversation, it’s too loud.

For inspiration, check out some of these fitness playlists and see if you can’t inspire your next workout.

Photo: sxc.hu

At age 107, Olive Riley started a blog (or a blob, as she called it), a great example of the “new adventures” that help keep a mind young.  Embracing technology was recently listed as one marker of people who live to be 100 by the Karolinska Institutet in Sweden.

It’s not the only “surprising sign,” either.  Others include:

• being social and outgoing
• being a runner
• eating a fiber-rich diet
• feeling younger than your years
• entering menopause after age 52

Some of these things are under our control, some aren’t.  But looking at this list, it seems that in addition to regular exercise and a balanced diet, living a life of of optimism and fun might add years to our lives.

Need a little more levity? Here are simple tips to lead a more optimistic life.

Photo: djenan, Flickr

Thirsty?  Rather than reach for a lemonade or soft drink, pour yourself a tall, cold glass of iced tea instead.  Why?  As the You Docs point out, tea isn’t just a great thirst quencher, it’s good for you too.

If you need a few reasons to make the switch, take a closer look at what’s inside that cup of tea:

• the amino acid L-theanine — which helps you feel alert, but calm.
• flavonoids, which protect the cardiovascular system.
• fluoride, for strong teeth
• ECGC, found in green tea, can help prevent weight gain

Add variety to your tea by mixing in fruit flavored tea bags, adding fruit juices for sweetness, or trying flavored syrups.  Here are simple steps for making iced tea at home, as well as creative ways to make your next glass of tea more interesting.

Photo: sxc.hu

August means tomatoes,  plants heavy with their round, red, ripe fruits.  This luscious gift from the garden doesn’t just inspire tasty recipes, it’s chock full of nutrients too.

The tomato’s most important nutrient, according to The World’s Healthiest Foods, is lycopene.  This carotenoid is credited with all sorts of cancer-fighting properties.  Tomatoes are also rich in vitamins A and C, and potassium.

There are plenty of ways to enjoy a tomato.  Choose one fresh from the garden or farmer’s market for more flavor.  Slice and enjoy raw or with a bit of mozzerella cheese.  Chop and put into a spicy salsa, or freeze batches of spaghetti sauce for winter.

Get ready for the taste of summer with tomato cooking tips, as well as some excellent recipe ideas from the New York Times.

Photo: sxc.hu

Boredom — it’s a common culprit in the downfall of a good fitness routine.  Unless you’re committed to a sport — running or swimming, for instance — doing the same old thing can get tiresome day after day.

That’s why fitness centers are using creativity to bring their customers in.  Cropping up in popular New York gyms are classes like Jukari Fit to Fly — based on Cirque Du Soliel — and Antigravity Yoga Wings, which takes place on a trapeze.  There’s even a karaoke spinning class.  How do you sing when you can’t even catch your breath, I wonder?

While all this is good fun, what if you don’t live in New York City or another large metro area?  Keeping your workout interesting is up to you.  Here are some ideas:

• Rent or buy fitness videos from the library.  Look for new activities you’ve never tried before.
• Hire a personal trainer to teach you new and more effective workouts.
• Find an enthusiastic workout buddy and commit to two or more workouts a week.
• Learn a new skill — rock climbing or dancing, for instance.

Your body and your mind will fall into a rut if you don’t change things up, so keep challenging yourself to try new things.  And if you’re interested in reading more about those funky NYC exercise classes, here’s a slideshow.

How do you spice up your fitness routine?

Stop what you’re doing right now and pay attention to how you’re breathing.  Chances are — if you’re busy and stressed (and who isn’t?) — you’re breathing too high up in your chest.  It’s a common problem.  When we’re on the go, we hold our bellies in and breathe into our “shoulders” instead.  But this kind of breathing can create even more tension, especially in your neck and upper back.

Instead, practice breathing into your belly.  Here’s an easy way to learn:

Lie on your back with your legs extended, arms at your side.  Place one hand on your belly and breathe in.  When you inhale, the hand on your belly should rise.  Practice focusing your breath into your belly, until it feels comfortable to breathe that way.

It’s not a habit you’ll change all at once, but in time it will feel more natural … and you’ll feel calmer, too.

Interested in more breathing techniques?  Visit Dr. Weil to learn about three more breathing exercises to calm and energize.

Photo by creativedc on Flickr.

Ask any woman what she needs more of and somewhere on that list — among things like time, extra hands, and sleep — will be energy.  Our lives are moving faster than ever, but many women feel like they don’t have the energy to keep up.

At SeattlePI.com, they’ve named three culprits that will drain your energy faster than anything:  a poor diet, lack of sleep, and stress — no surprises there.  We already know the cause,  now how do we deal with it?  Rather than reaching for quick fixes like sugary treats, caffeine, or energy drinks, try some of the natural remedies suggested by SeattlePI.com, including those listed below:

• Eat several light meals a day.  Maintaining blood sugar levels will prevent those sleepy slumps between meals.
• Front load with protein.  That starchy bagel won’t carry you through the morning, but a hard-boiled egg might.
• Drink plenty of water.  Even mild dehydration can wear you out.
• Exercise daily — even if it’s only for 20 or 30 minutes.  It’ll improve your energy during the day and help you sleep better at night.

Sugar in your diet will rob you of energy too, so when possible, reach for fresh fruits and veggies, lean meats, whole grains, beans, or legumes instead.

Shh — don’t tell the kids, but back-to-school is little more than a month away, even earlier for some.  Department stores are ready, stocking their shelves with glue sticks and notebooks for their big back-to-school sales.  But before you buy your kiddo a new backpack, consider what it will carry.

According to the New York Times Well blog, Consumer Reports recently spoke up on the issue of school backpacks.  Here’s what they had to say:

Children can suffer low-back pain, too, says Dr. Orly Avitzur, a board-certified neurologist and medical adviser to Consumer Reports. “A heavy backpack is a strong contributor to low-back pain in children,” Avitzur says, adding that carrying a heavy pack for long periods of time, carrying it on one shoulder instead of two, and climbing stairs while lugging a heavy load can exacerbate the problem. Girls and shorter children are more likely to have back pain from backpacks, due to their smaller stature, so it’s important to find one that fits well.

The AAP recommends that kids carry no more than 20 percent of their weight in books, while Consumer Reports kept their limit closer to 10 percent.  Though parents don’t always have control over a child’s homework, they can keep an eye on the daily load and speak up if they feel that too many books are coming home each night.

For more tips on how to help your child or teen use a backpack without back pain, check out these tips at Spine Health.

Photo credit:  sxc.hu

Reusable bags have finally hit the mainstream — most supermarkets have inexpensive versions available for $2 or less, and those who want something a little more stylish can find what they’re looking for online.

Yet visit any grocery store, and you’ll still find cart after cart full of those wasteful plastic bags going out the door.  Know someone who still needs convincing how this very simple step can save crucial resources?  Then tell them this:

1. Producing reusable bags requires petroleum, and therefore our reliance on foreign suppliers.
2. Thousands (hundreds of thousands) of marine animals die each year either eating or getting tangled in plastic bags that have found their way to waterways.  Turtles think they’re jellyfish and snap them up.
3. Plastic bags take a thousand years to degrade.
4. Paper or plastic?  Neither!  Fourteen trees are cut down every year to make paper bags.
5. Quit now, and you could save 22,000 bags from entering your local landfill.

Reusable bags, on the other hand, are cute, stylish, fun, and don’t clutter up your kitchen cupboards (when you save them) or your local landfill (when you don’t).

Still not convinced?  Here are 25 reasons to go reusable.

Photo by tiger_lyllie on Flickr.

They say that a healthy lifestyle isn’t just a matter of creating new, healthier habits.  Instead, it’s a matter of exchanging old and unhealthy habits for new, smarter ones.  Eating plenty of fruits and veggies, exercising every day, and getting plenty of sleep are good habits — but what are some of those bad habits that need to be kicked today?

According to Forbes, these are some unhealthy behaviors we all should think about changing:

• smoking
• skimping on sleep
• letting stress go unchecked
• skipping out on exercise
• watching too much TV
• relying on medication instead of lifestyle changes

We’re all guilty of overindulging now and then, but a healthy lifestyle is based making good choices on a regular basis.  Do you recognize any of these unhealthy habits in yourself?  And can you see yourself changing it for good?

Want to know the secret to longevity?  It just might be hidden on your dinner plate.

A recent study in monkeys found that calorie restriction can actually slow the aging process.  “This is the first clear demonstration that, in a primate species, we’re inducing a slowdown of the aging process — showing increased survival, resistance to disease, less brain atrophy and less muscle loss,” says study author Richard Weindruch.

What they can’t prove, however, is that restricting calories can slow the aging process in humans.  In fact, extreme calorie restriction has been found to actually weaken the human body.

Instead, why not take a moderate approach?  I like Michael Pollan’s take on eating:  Eat food.  Not too much.  Mostly plants.  Fill up your plate with fresh whole foods, especially fruits and veggies.  Watch your portions, and get plenty of exercise.  In other words, enjoy good health, and enjoy your life.

What do you think about the recent research on calorie restriction?

A beach is a perfect summer get-a-way — sand, surf, and sun (don’t forget your sunscreen!) add up to a relaxing way to melt away stress and soak up some vitamin D.

Health.com has a list of America’s ten healthiest beaches, rated on a scale of one to 10 for air and water quality, nearby parks, and the cost of staying in a hotel room.  Here’s what they came up with:

1. Tybee Island, Georgia:  Spotless beaches, pristine water, and an emphasis on physical activity won this beach the number one spot.
2. Coronado, California:  Called “a little slice of Heaven,” this beach is uncrowded and popular among surfers.
3. Monterey, California:  Smoking is banned on the beach in Monterey, which is also a marine life sanctuary.

Learn more about the other seven beaches at CNN.  And don’t worry — if you can’t make it to one of America’s healthiest beaches,  you can still stay fit and active at your local shore.

Have you decided it’s time to clean up your diet?  Sometimes, it can be hard to know where to start.  A simple way to make a change is to add more whole foods into your diet.

Foods that undergo processing are often stripped of their nutrients or contain added ingredients that aren’t really healthy.  In fact, Jonny Bowden at Forbes goes as far to say this:  “Truth be told, what you eat probably matters less than how much processing it’s undergone.”  Real food — or whole food — says Bowden, is usually low in calories or bad fats, but is chock full off all the vitamins and nutrients your body needs.

So to get started on that new, cleaner diet, try one of these twelve “world’s healthiest” foods:

• berries
• beans
• nuts
• meat (pasture-raised, organic)
• raw milk (read up on safety first)
• wild salmon
• eggs
• broccoli/cauliflower/kale
• apples
• pomegranate juice
• green tea
• onions/garlic

Just adding a few of these foods — and others like them — to your diet will boost your nutrition level.  What’s your favorite healthy food?

The beginning of Franz Wright’s insomnia-inspired Auto-Lullaby goes like this:

Think of a sheep
knitting a sweater;
think of your life
getting better & better.

Think of your cat
asleep in a tree;
think of that spot
where you once skinned your knee.

But women — and it’s usually women — who suffer sleep issues know that counting sheep often isn’t enough to help them fall asleep after a long, busy day.  But at the same time, sleep is essential to good health.  Rather than turn to medication to help you get your zzzzs, consider some of these tips for good sleep “hygiene.”

• Even grownups need a bedtime.  Set yours and stick to it.
• Create a sanctuary.  Keep laptops, cell phones, and TVs out of the bedroom.  At the same time, turning off all technology at least an hour before bedtime will help you wind down for sleep.  Read a book, write in a journal, or listen to music instead.
• Avoid these 4-6 hours before bed:  alcohol, caffeine, and heavy or spicy meals.
• Aim for a minimum of 30 minutes of exercise a day, but not right before bedtime.
• Stay comfortable by keeping your room cool and dark.  If household or neighborhood noises wake you, try running a fan or a white noise machine.

If all else fails, try taking a warm shower or bath 30 minutes before bedtime.  The change in body temperature will tell your body it’s time to sleep.

Sweet dreams!

Photo courtesy of paulidin on Flickr.

With July 4th just around the corner, people everywhere are lighting up their grills getting ready for a holiday barbecue.  Hot dogs and hamburgers are typical fare from the grill, but don’t turn down the flame once dinner’s over.  Serve up a healthy dessert in the form of grilled fruit.

Just about any fruit can be grilled, but some choices are better than other.  NPR has some great ideas for this sweet summertime treat, including:

• Spread a tiny bit of butter or olive oil on banana slices or half peaches and lay them directly on the grill.
• Wrap smaller fruits like berries in foil before putting them on the grill.  Sprinkle them with sugar for a little extra sweetness.
• Make a fruit kabob and baste with butter — just like you would a regular kabob.
• For an extra treat, marinate fruit in balsamic vinegar first.

If you don’t overdo it on the hot dogs, you can even serve up the warm fruit with a small dish of ice cream.  Delicious!

Photo courtesy of sfllaw on Flickr.

If you go to sleep every night counting the next day’s responsibilities rather than sheep, it might just be time for a to-do list.

While you can’t always control how busy you are, you can control how you approach the situation.  A to-do list — as listmakers already know — can help you feel in charge when your day feels out of control.  And that’s true even if you don’t make it through your entire list.  According to Prevention, just crossing things off your list can help you realize that you’re making progress.  In fact, even writing something down on your list after you’ve completed it can make you feel productive.

Lists aren’t just for errands and grocery shopping, though.  Prevention suggests that you use lists for things like making decisions, beating the blues, and planning more joy into every day.

Start you new list-making habit off right with a pretty notepad you can toss in your purse, or with these clever notepads that make working your way through your list just a little more fun.

Photo courtesy whomi.com.

Whenever I think I’ve got an excuse for not exercising, someone in really great shape — and with a better excuse — comes along and reminds me that there really is no good excuse for not being physically active.

Take Team Type 1, a group of cyclists that participate in the Race Across America, a five-day bike race from one coast to the other.  Every member on the team has Type 1 Diabetes, a disease that’s a challenge in its own right, but that can also be difficult to manage during exercise.

Eight men ranging in age from 19 to 44 will race this year.  These guys don’t just participate in the race, they aim to win.  In 2007 they claimed the title, but came in second last year.  This year, they’ve got their eye on first place again.  “We’re sprinting 100 percent of the time we’re out there,” Joe Eldridge, cyclist and team co-founder of the team, told the New York Times.  “I had my best moments and worst moments on a bike during that race.”

Eldridge says that his goal is to win, for sure, but to also bring awareness to their cause and to teach other people with diabetes — especially children — that managing their disease can bring them closer to reaching their goals.

Establishing a regular exercise routine requires a lot of dedication and discipline, and motivation can be hard to muster when schedules get tight and life gets busy.  But hard-working teams like Type 1 inspire us all to be our best, to manage our daily lives, and to take care of our bodies so we can be healthy too.  We’ll be rooting for you, guys!

Photo courtesy of well.blogs.nytimes.

Though I’m not a dedicated vegetarian, I often think I’d like to be.  The health benefits of a vegetarian lifestyle are well-documented.  Not only are vegetarian dishes lower in saturated fats and calories, they also incorporate those oh-so-important extra servings of antioxidant-rich fruits and vegetables.

During these summer months, our family has decided to go “mostly vegetarian,” or all veg except for dinners out, special events, and the occasional turkey burger on the grill.  But loading up on pasta isn’t the answer.  Instead, smart vegetarians know they need to create complete, balanced meals out of healthful ingredients.

Here’s one of our favorite dinner recipes, Easy Vegetarian Fajitas with spicy Pepper Jack Cheese.  I never measure anything, and these are very forgiving:

Ingredients:

Any kind of fajita-size tortilla

1 T olive oil

1 green pepper, thinly sliced

1 red pepper, thinly sliced

1 medium onion, thinly sliced

2 yellow squash, thinly sliced

1/2 cup salsa verde

1 t crushed garlic

1/2 t cumin

1 cup of Monterey Pepperjack Cheese, grated

fresh cilantro

Heat oil over medium heat and add peppers, onion, and garlic.  Stir to coat, cover and heat until vegetables are soft.  Stir in squash, salsa, and cumin.  Cook another 5 minutes or so.  Spoon veggie mixture onto tortilla and top with grated cheese and cilantro.  Spicy!

What’s your favorite vegetarian dinner recipe?