Archive for June, 2018

Avoid Packing on the Pounds while on Vacation

Sure everyone loves vacation, but no one loves coming back from vacation and stepping on the scale. Instead follow these steps to avoid putting on those extra pounds.

 

 

 

 

 

 

 

  • Book a hotel or condo with a kitchen, a mini-kitchen, or at least a small refrigerator.  If you have a kitchen in your place you will be prone to eat a few meals in your place, which will be healthier than consistently eating out during your entire vacation.  You can always choose to eat your breakfast and lunch in your room, then have your dinner out so that you can still enjoy some delicious vacation food.
  • Do some research about the restaurants and food options in the area where you are vacationing.  If you know what restaurants and resorts offer healthier choices than others, then you can plan your meals out and not just choose the closest (and sometimes unhealthier) place when it is time to eat.
  • Pack some resistance bands in your suitcase for some easy exercises on the go.  You can easily find some great resistance band workouts online and do them in the privacy of your room.
  • Change up your playlist.  If you are working out while on vacation, choose an entirely different playlist or a different audio book to switch things up while you are away from your normal routine.  This way you can still relax like you are on vacation, but still get in your workout… even if the only different thing is what’s coming through your headphones.
  • Don’t forget your sneakers… and you can do so by wearing them when you travel.  Most people who don’t exercise on vacation say it’s because they forgot to pack their tennis shoes.  If you are wearing your tennis shoes when you leave your house then you can’t use that as an excuse.
  • Work out first thing in the morning.  One reason is that if you get up early and workout the rest of the day you are free to do whatever you please.  Another reason is that you won’t affect anyone else’s schedule that may be on vacation with you if you get up first thing and get your daily workout in.  You don’t have to try and fit in a full workout. Even 20 minutes of jogging, walking or doing yoga is better than doing nothing.

Healthy Living: Kick that Bad Habit

From overeating to watching too much TV, there’s really only one way to break a bad habit – make a plan!

Unfortunately what may work for one person, may not work for another.  So here are some ways to break some of the most popular bad habits.  Hopefully it works for you!

 

 

 

 

 

 

 

Watching too much TV. – Studies show that people watch an average of 4 hours of television each day and these studies also show that excessive TV. watching can be linked to developing Type 2 diabetes and heart disease.  Here are some ways to avoid watching too much TV: only watch when there is something specific you want to see, do chores during commercials, make a list of things you need to accomplish before sitting down to watch TV, and create a TV-watching plan and stick to it.

Drinking too much alcohol. – Tired of being hung over and sluggish? Then you should do everything you can to cut back on drinking too much alcohol.  To cut back try these tips: drink one glass of water for every alcoholic drink you have, drink only when you are having a meal or try drinking something that looks like an alcoholic drink, like rootbeer or a drink with a slice of fruit in it.

Smoking. – While this may be one of the hardest habits to break, it’s still possible as many, many people do it every year. The best plan is to talk things over with your doctor because they can offer the best cessation treatment for you.  But some other approaches that you may consider include: hypnotherapy, exercise or electronic cigarettes.

Nail biting. – Because most nail biting habits are linked to anxiety, stress, or nervousness, your plan should start with creating a relaxation plan.  Think about what makes you bite your nails before you start.  When you get the urge to bite your nails or catch yourself in the act, do something with your hands – garden, cook, play with your kids or pets, clean or do the dishes.  Do something that takes your mind off of biting your nails.

Overeating. – No matter how hard you try to cut calories, it still seems like sometimes the cravings are still there.  Experts say that sometimes it is best to give into those cravings.  When people do give into their cravings every once in awhile they have a better chance of losing weight and keeping it off, than those who ignore their cravings and avoid certain foods.  Experts also advise that if you can avoid nighttime eating that you will be well on your way to prevent overeating as well.

In the News: Bummer Free Summer

Now that summer is upon us again, it’s time to get out and enjoy all that Mother Nature has to offer.  But unfortunately, there are plenty of “summer bummers” – those things that we find in nature that try to ruin our good time.  Keep these in mind the next time you are outdoors and your summer can be bummer-free!

 

 

 

 

 

 

 

Poison Ivy, Poison Oak and Sumac:  Coming in contact with the sap from a poison ivy, oak or sumac plant can cause a pretty nasty rash.  Symptoms start as redness and swelling at the infected site, and then progresses to a strong itching feeling.  Over-the-counter medicines will help alleviate the pain and all symptoms should be gone in a week or two.

Mosquito Bites:  Mosquitoes may be one of the most annoying bugs around.  The blood-suckers bite and can leave some major itching in its aftermath.  To protect yourself against these annoying little bugs, wear bug spray when you are outdoors for an extended period of time, use screens in your windows and doors, and don’t let water sit stagnant in your yard, as this becomes a breeding ground for mosquitoes to lay their eggs.

Fireworks Burns:  Burns due to handling fireworks is one of the number one reasons why people end up in the emergency room during the summertime.  Most injuries involve the hands, arms, eyes and ears, with most of these injuries being burns.  Minor burns can be treated at home by running cool water over the burn and then put a cool, dry cloth on them.  More severe burns will need to be treated by a doctor.

Heat Rash:  Children are most commonly affected by heat rash resulting in small pinkish pimples on the skin.  Most of the rashes heal on their own, but to alleviate the symptoms take a cool bath, air dry and avoid using lotions on the affected area.

Sunburn:  Prolonged exposure to the sun and its harmful UV rays can cause pain and redness on the skin commonly known as sunburn.  Sunburn can happen within hours of sun exposure and can last for weeks depending on the grade of the burn. Over-the-counter pain relievers, cold compresses, aloe or moisturizing creams can all alleviate the pain and stinging associated with sunburn.  Burns that are expressed through blisters need to be treated by a medical professional.

Fitness for All: Resistance Band Workouts

If you are looking for something different to do to change your typical workout routine, pick up a set of resistance bands and give some of these exercises a try!

 

 

 

 

 

 

 

 

 

 

Front Squat – Stand on a tube band with the feet slightly wider than your shoulders and center of the band between the feet. Holding a handle in each hand, bring the top of the band over each shoulder, securing the band in place by crossing your arms at your chest. Sit straight down, chest up, abs firm, pressing your knees out over your toes. Rise back up to start position and repeat for 8-12 reps.

Bent Over Row – Stand over the center of the band with feet shoulder-width apart. Bend slightly at the knees and hinge at the waist, keeping your hips back. Grasp each handle with hands facing the outside of your knees. With elbows bent, pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle. Lower and row for 10-12 reps.

Bench Press – Anchor a tube band on the bench legs, and lie on the bench, face up. Grabbing a handle in each hand. position them at shoulder

height (so your thumbs touch the front of your shoulders). Extend the arms straight up overhead to full extension, moving your hands toward each other at the top. Lower back down and repeat for 10-12 reps.

Overhead Press – Stand over the center of a tube band with feet shoulder-width apart. Grip each handle, positioning your hands at shoulder level with palms facing each other so your thumbs touch your shoulders. Press straight up, rotating your palms forward as you fully extend your arms. Lower back down slowly and repeat for 8-10 reps.

Russian Twist – Sit on the floor with legs extended, wrapping the center of the band around the bottom of your feet. Hold the free ends in each hand. Slightly bend your knees, keeping your feet on the floor, and lean back at a 45-degree angle. Rotate the band right by bringing your left hand across your body and your right hand down by your right hip. Contracting your oblique muscles, bring the band toward your right hip while keeping your middle and low back neutral. Return to starting position and rotate left then right for a total of 10-12 reps on each side.

Spotlight on: Mangoes

  • Mangoes are an excellent source of vitamins A and C, and they are also an excellent way to replenish potassium lost through exercise or for those who are constantly “on the go.”
  • An average-sized mango can even contain up to 40 percent of your daily fiber requirement, thereby being a great way to curb constipation and irregularity.
  • Mangoes can also help to prevent certain types of cancer and help to lower blood cholesterol levels, too.

 

 

 

 

 

 

 

 

 

 

Recipe: Mango Pork 

  • 2 medium ripe mangoes
  • 1 pork tenderloin, about ¾ pound
  • Cooking spray or olive oil
  • Salt and pepper to taste
  • Hot pepper sauce
  • Put pulp of one mango in food processor or blender.

Cut the other mango into small cubes.  Trim pork tenderloin and slice into 1-inch thick medallions.  Flatten slices lightly with hand.  Spray a skillet or medium saucepan with cooking spray or add a small amount of olive oil and heat on medium-high.  Brown pork for one minute on each side. Season each side with salt and pepper to taste.

Reduce heat and cook pork another five minutes to cook through.  Remove to plate and add mango to skillet or saucepan. Cook puree about, scraping up brown bits of pork, for about 30 seconds.  Add several drops of hot sauce and the mango cubes.  Toss cubes in puree while heating through.  Spoon sauce over pork and serve with pasta or hot cooked rice.

Recipe: Jamaican Jerk Chicken Salad 

  • ½ cup prepared or purchased honey mustard dressing
  • 1 teaspoon finely grated lime zest
  • 4 chicken breast halves without skin, boneless
  • 1 tablespoon Jamaican Jerk seasoning
  • 2 large fresh mangoes
  • 10 to 12 cups mixed greens

Stir together honey mustard dressing and lime zest.  Cover and chill dressing while preparing chicken.

Rinse chicken and pat dry; sprinkle with Jerk seasoning.  In a large skillet cook the seasoned chicken in hot oil over medium-high heat about 6 minutes on each side until browned and no longer pink.  Thinly slice each chicken breast.

Arrange warm chicken and mango atop greens on four plates; drizzle with the honey mustard dressing.

Belly Busting 101: Ditch these foods RIGHT NOW

Have you been battling the belly bulge for way too long and are ready to finally fight it off?  Well then you need to start by ditching these food and lifestyle choices and say goodbye to your belly once and for all!

 

 

 

 

 

 

 

  • Eating out too often.  If you are eating out too often then you are definitely eating too many food items that are battered, breaded, fried and generally unhealthy for you.  You are also more than likely using far too much of condiments than you would if you were eating at home.
  • Drinking diet drinks.  It may be calorie-free, but studies show that people who drink diet sodas intake more calories in a day than those who don’t indulge in diet drinks.
  • Stress eating sugar.  Stress increases cortisol levels in the body, causing sugary and fatty cravings.
  • Smoking.  Smokers have a larger waist circumference than non-smokers. Plus smoking is all-around bad for you!