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Help Yourself to Health
Chino Walks Tip: February 24 – March 2
Easy Ways to Cut 500 Calories a Day
The most basic way to lose weight is to slash calories. But how many do you really have to cut or burn to see results? It is simple: you can drop a pound a week by trimming 500 calories each day. (Calories are based on a 150-pound woman.) In fact, do a couple of swaps a day and you can drop 10 pounds in five weeks. So try these easy tweaks and get the slim body you want in no time.
Shake Your Groove Thing: Dance for just two hours and torch 500 calories. (A little air guitar will burn a few extra calories too.)
Limit Dinner Guests: Eating with seven or more other guests can make you eat 96 percent more food. Dine with fewer guests to save 500 or more calories. Limit Salad Toppings: A big salad might seem healthy, but all the toppings can make it more calorie-laden than lasagna or Fettuccine Alfredo. Cheese crumbles, caramelized nuts, bacon, avocado, dried fruit, croutons and vinaigrettes can add lots of calories. Save 500 or more calories by having just one topping, adding flavorful but lower-cal veggies (bell peppers, onions, or mushrooms) and using half the dressing. Make Mine a Mini: Check out restaurant menus for small versions of great desserts, so you can dodge calories and still end your meal on a sweet note. Better yet, share the mini dessert with a friend. Get Out Your Knitting Needles: An afternoon of knitting can burn more than 500 calories (at a rate of about 100 an hour). Tap your foot: Fidgeters burn up to 350 calories a day just by tapping their feet or being restless. Try it for a few days. Walk around while you are on the phone, or tap out a tune with your hands or feet. Go Window Shopping: Whether you buy anything or not, an afternoon of walking around and trying on clothes can torch 548 calories. Check the Number of Servings in a Dish: The calorie count on the menu for shrimp fried rice may say 350 calories per serving, but what is served may actually contain four servings. Split it with three friends, and save 1,050 calories. Beware of the Healthy-Food Trap: People let their guard down when the menu is full of healthy fare, underestimating calories by as much as 35 percent. You are also more likely to order drinks, sides and desserts with up to 131 percent more calories when you have a healthy entrée. Skip caloric sides (a cookie, chips) to save 500-plus calories. Source: Read the entire article by Shaun Chavis at http://health.msn.com/weight-loss/articlepage.aspx?cp-documentid=100250356&page=1 |
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Help Yourself to Health
Chino Walks Tip: February 17 - February 23
Quick and Healthy Recipe Substitutions
With these quick and easy ingredient substitutions, cooking heart-healthfully does not have to be a chore. A few easy substitutions will make your meals much healthier.
Use Baby Prunes, Not Butter
Use Mini Chocolate Chips, Not Chocolate Chunks
Use Lean Ground Turkey, Not Ground Beef
Use Applesauce and Buttermilk, Not Butter
To print out a Substitutions Chart for your refrigerator please visit http://www.hearthealthyonline.com/images/PDFs/secure/HHOQuickSubstitutions.pdf
Source: Read the entire article by Mindy Hermann, R.D., and Sara Broek at http://www.hearthealthyonline.com/healthy-recipes/cooking-nutrition-tips/healthy-recipe-substitutions_ss1.html
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Help Yourself to Health
Chino Walks Tip: February 10 – February 16
Signs Your Kitchen Is Making You Fat
The kitchen is the heart of your home, but it might also be at the heart of your unwanted weight. Here are signs that your kitchen is sabotaging your waistline, and simple fixes to get the scale moving in the right direction.
Your Plates Are Platter Size
Most of us make a habit of filling our plates and finishing what is on them. Since the 1970s, dinner plates have grown 25 percent, to 12 inches or more in diameter. Eat off a plate about two inches smaller and you will serve yourself 22 percent fewer calories per meal, which can mean a two-pound weight loss in one month.
Solution: Rethink your place settings. Use your salad plate to hold higher-calorie meats or pasta, and load your dinner plate with veggies. If you plan to buy new plates, the best size is ten inches in diameter. Any smaller and you will go back for seconds.
Your Glasses Are Wide
People serve themselves more soda and juice when using short, wide glasses than they do with tall, skinny ones, according to recent research. We tend to focus on the height of beverages when pouring a portion. Americans drink about 350 calories a day, pouring just two extra ounces of juice every morning and you could gain three pounds in one year. Solution: Use skinny glasses for soda and juice, and fill wider ones with water and other calorie-free quenchers. When it comes to weight loss, what you drink has a greater impact than what you eat. Studies show that you could lose one pound in six months just by cutting out one sugar-sweetened drink serving a day.
You Have a Clear Cookie Jar
Just seeing tempting food makes people feel hungrier. It also causes the release of dopamine, a brain chemical that produces a feel-good sensation and may intensify a particular craving. Solution: Put trigger foods in opaque containers and stash them in an inconvenient spot. When you need a step stool to reach those cookies or have to push past veggies to get to the leftover cake in the fridge, it serves as a speed bump to help you pause and reconsider. You should also create a no-brainer snack bucket. Load an open container with yogurt and cheese sticks, and keep it front and center in the fridge. If you chose a fruit cup instead of potato chips every day, you could be four pounds slimmer in six months.
Source: Read the entire article by Sally Kuzemchak athttp://health.msn.com/weight-loss/articlepage.aspx?cp-documentid=100250562
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New Year, New Knowledge
Chino Walks Tip: February 3 – February 9
28 Days to a Healthier Heart
The American Heart Association (AHA) is challenging every American to create a culture of physical activity and health and there is no better time to get started than American Heart Month, says fitness expert David Berger.
Set weekly goals that will help you meet the AHA challenge of becoming more physically active and healthy. By making a commitment to yourself, you can become the version of yourself that you have always wanted. Focus on achieving just one heart-healthy goal per week during American Heart Month. By the month's end you will be much closer to becoming the best “you” that you have always wanted. You can use the following suggestions for setting weekly heart healthy goals: Week 1: Focus on Your "Po-TEN-Tial" Po-TEN-Tial is your Power Of TEN To Increase Active Living. Your goal is to make each one of your days an opportunity for progress by committing to ten minutes of any full-body activity (walking, jogging, skipping, stair climbing, or calisthenics). Make the simple goal of ten minutes of activity as synonymous with your day as brushing your teeth. Week 2: Hold The Cheese One of the easiest ways to slash the artery clogging saturated fats in your diet is to just say “no” to excess cheese. Omit the fatty stuff from your soups, salads, and sandwiches. Order your next pizza with only half the normal portion of cheese; and at home, use grated Parmesan only as needed. Week 3: Pass on the Salt Take the advice of the Surgeon General and cut back and cut out salt in your diet. Make your own soups or buy lower sodium soups and do not add salt to anything. Week 4: LOL (Laugh Out Loud)
The 80 muscles in your face are some of the most under used muscles in the country. Laughing and smiling more often can be a part of your positive revolution. According to Steve Sultanoff, PhD., "Laughter can both change how you feel physically and affect your biochemistry." He says that you cannot experience humor and feel depressed. Source: Read the complete article by Dave Ickes at http://www.associatedcontent.com/article/140290/28_days_to_a_healthier_heart_february.html?cat=51
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New Year, New Knowledge
Chino Walks Tip: January 27 – February 2
Common Treadmill Running Mistakes
Running on a treadmill can have its benefits, such as protection from the elements and unsafe running conditions. However, when you take your run indoors, you need to make sure you are running properly on the treadmill so you can avoid injuries.
Treadmill Mistake #1: Skipping Your Warm Up or Cool Down
If you have ever felt a little dizzy after you took that first step off the treadmill, it is most likely because you did not cool down at the end of your run. Stopping suddenly can cause light-headedness because your heart rate and blood pressure drop rapidly. After finishing your run, make sure you cool down by walking or slowly jogging for five to ten minutes before you step off the treadmill.
Treadmill Mistake #2: Improper Running Form
It is common for people to feel nervous about falling off a treadmill, so they change their running form and do not use the same running form they use outside. You should be running on the treadmill the same way you would run outdoors. Try to run with your natural gait and avoid taking short, choppy strides.
Treadmill Mistake #3: Holding on to the Handrails
Running like this forces you to hunch over, an inefficient running form that can lead to neck, shoulder, and back pain. Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Holding on to the rails may make you feel like you can keep up the pace and work harder; but, in reality, you are reducing your load and making it easier on yourself. Treadmill Mistake #4: Not Exercising Hard Enough
Try increasing your speed or incline so that you feel challenged, for at least part of your workout. Interval training, where you run hard for a period of time and then cool down for another interval, is a good way to push the pace without pushing it for the entire run. You can do interval training once or twice a week.
Treadmill Mistake #5: Stepping Off While Moving
One of the biggest causes of injuries on treadmills is jumping off a fast-moving treadmill. If you need to run to the bathroom, grab a towel, or get some water, slow the machine down to a very reduced pace and lower the incline.
Treadmill Mistake #6: Running the Entire Workout on a Steep Incline
You should avoid running at a steep incline for more than five or so minutes. You will get a much better, safer workout if you alternate between running a few minutes with an incline and running a few minutes without an incline.
Source: Read the complete article by Christine Luff http://running.about.com/od/treadmillrunning/ss/treadmillmistakes.htm
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New Year, New Knowledge
Chino Walks Tip: January 20 – January 26
Ice Home Remedies
When you are injured, ice is like gold. In fact, it is an essential treatment for most sports injuries. It is one of the key ways to reduce the inflammation that occurs when you have some type of muscle tear, tendonitis, sprain or strain.
There are so many ways to ice an injury. Here are a few tricks. The Bucket Way Fill a bucket with ice and water. Plunge the injured area into the ice cold water for two minutes and the initial chilly sensation will fade into a numbing feeling. Soak for at least 15 minutes, but never more than 20 minutes. An added bonus is that the added water pressure will also compress the area, which is another excellent way to treat sports injuries. Vegetables Anyone? Try the frozen peas method. Simply place a bag of frozen vegetables on the injured area. The tiny vegetables are very flexible and wrap around the injury well. The choice of veggies is up to you, but be sure that if you use a bag more than once, do not prepare it for dinner. Fruity Alternative
This is great for the feet, but people have used it on their legs as well. Simply place a can of frozen juice concentrate on the ground and roll your foot over it. This can help soothe plantar fasciitis and other injuries to the arch and heel. Dixie Cup Version If the injured area is small, fill small paper cups with water and freeze them. Massage the injured area with the cup by peeling back the top of the cup as the ice melts. The added pressure of your application can enhance the healing process. The Slushy You can make your own flexible, frozen gel pack just like they use in physical therapy by filling a freezer bag with one part rubbing alcohol and three parts water. Seal the bag and put it into another sealed bag to prevent leaking. Freeze, use and re-use. The slushy compound can be molded to fit your injury. Source: Read the entire article by Julie Isphording at http://www.sparkpeople.com/resource/fitness_articles.asp?id=71 |
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New Year, New Knowledge
Chino Walks Tip: January 13 – January 19
How to Tell If Your Dinner Could Kill You
It might not seem like that big of an issue, but food allergies can be extremely serious, even fatal, while food intolerance simply can cause discomfort. Here are a few ways to tell the difference between food allergies and food intolerance.
Food Allergy
What It Is: A food allergy happens when the immune system mistakenly attacks the proteins in a food. When the body mistakes a food item, such as a peanut, as a foreign substance, it starts to produce antibodies to fight that substance. The next time the body encounters that food, the antibodies sense it and signal the immune system to react, causing hives, swollen tongues or lips, dizziness, fainting; and in severe cases, death. Common Allergens: For children, the three most common food allergens are milk, peanuts, and eggs. The most common allergen for adults is shellfish.
Misconceptions: Allergies can disappear with age. In fact, a milk allergy is the most common allergy that kids outgrow. However, the only way to effectively deal with allergies while you have one is to avoid the offending food. Many people incorrectly think that kids with milk allergies can drink low-fat milk. To see if a food allergy has gone away, check with an allergist for testing.
Food Intolerance
What It Is: Unlike food allergies, food intolerance has nothing to do with your immune system. People who cannot tolerate foods lack some component in their digestive systems that is needed to digest the food. For instance, lactose intolerance occurs in people who lack the digestive enzyme lactase. Symptoms tend to be related to digestion, including cramping, diarrhea, gas, and bloating. Some food additives can cause rashes or asthma attacks, which can be confused with allergy symptoms. Common Food Intolerances: Celiac disease, a condition where people cannot digest foods containing wheat gluten, is one of the more common forms of food intolerance. Most of the world's population has some degree of lactose intolerance. Food additives, such as dyes in food and sulfites in wine, often trigger an intolerance that is confused with an allergy.
Misconceptions: Some food intolerances can be treated. You can take a pill that has lactase, the missing enzyme in milk intolerance, to help digest some dairy products. However, this may not relieve all discomforts.
Source: Read the entire article by Emily Main at http://health.msn.com/nutrition/articlepage.aspx?cp-documentid=100244085
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Winter Ways
Chino Walks Tip: January 6 – January 12
Ten Tips for a More Organized Life
1. A calendar is an essential organizing tool; make sure to start the year with one that works for you. Whether you use a paper or electronic version, using Post-it® notes as reminders will help you "stick" to your resolutions.
2. Identify a specific goal for getting or keeping in shape? Ten minutes a day or three times a week. Share your commitment with someone else, a professional trainer or a friend that also wants to exercise more.
3. Take steps to make it easier to eat healthy. Keep a shopping list of healthy food, and make sure there is always good food easily available. Whenever possible, go to restaurants that specialize in healthy food, but when you can not, order a baked potato instead of French fries. If you eat junk food for lunch, forgive yourself, and plan a healthy dinner.
4. Design a yearly plan for spending time with family and friends. Booking airline travel well in advance will save money and ensure your commitment to your plan. Plan a once-a-month event with friends.
5. Plan a yearly budget. Learning to control the way you spend your money is a lifetime investment. If you are not sure how, check out your local college for a continuing education course, or start reading on the subject. The longer you wait to learn, the more difficult it will be.
6. Make a commitment to volunteer your services to an organization that makes other people's lives better. One evening or Saturday a month will not take a lot of time out of your life, but can make a big difference to someone else. Make it a family activity.
7. To minimize the stress of daily family life, and make it easier to put things away when company is coming, put all like things together (e.g., photos, bills, letters) and label them boldly. Store items according to where and how often you will use them.
8. Keep only those things that you know to be useful, think to be beautiful, or love. Put a box in an easily accessible place in your closet with the lid off so you do not pile other things on top of it. Label it "Give Away" and donate the things you do not use to someone who needs them.
9. Establish an effective filing system at home and at work. File information according to how you will use it, not where you got it. Always keep labels handy, and jot down key words for filing papers as you accumulate them. This will save filing time later. Keep a file index (a list of the names of your files) handy, so you will not make a file for "car" when you already have "auto."
10. Do not expect perfection from yourself in carrying out your New Year's resolutions. Remember, you are in this for the long run. Take notes to remind yourself of your commitments, and have the best year ever.
Source: Read the entire article by Barbara Hemphill at http://www.homedesignsense.com/organizing/2335.php.
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Winter Ways
Chino Walks Tip: December 23 – December 29
Winter Skin Care Tips
For many people, the cold clear days of winter bring more than just a rosy glow to the cheeks. They also bring uncomfortable dryness to the skin of the face, hands, and feet. For some people, the problem is worse than just a general tight, dry feeling: they get skin so dry it results in flaking, cracking, even eczema (when the skin becomes inflamed).
"As soon as you turn the heat on indoors, the skin starts to dry out," says Bonnie LaPlante, an esthetician in Massachusetts. "It does not matter if you heat your home using oil, wood, or electricity. The skin gets dry."
Read on to get the top tips for boosting your winter skin care regimen, so that your skin stays moist and healthy through the winter months.
Seek a Specialist
If you go to your local drugstore, it will be hard to find a salesperson who can give you good advice. That is why going to an esthetician or dermatologist even once is a good investment. Such a specialist can analyze your skin type, troubleshoot your current skin care regimen, and give you advice on the skin care products you should be using.
But that does not mean you will be stuck buying high-end products. "Inexpensive products work just as well as high-end ones," says David Voron, MD. "In fact, the extra price you pay for the expensive stuff is often just for packaging and marketing. What is most important is how your skin responds to the product — and how you like its feel, not how much money you paid for it."
Moisturize More
You may have found a moisturizer that works just fine in spring and summer. But as weather conditions change, so, too, should your skin care routine. Find an "ointment" moisturizer that is oil-based, rather than water-based, as the oil will create a protective layer on the skin that retains more moisture than a cream or lotion. (Hint: Many lotions labeled as "night creams" are oil-based.)
Choose your oils with care because not all oils are appropriate for the face. Instead, look for "nonclogging" oils, like avocado oil, mineral oil, primrose oil, or almond oil. Shea oil — or butter — is controversial, because it can clog facial pores.
You can also look for lotions containing "humectants," a class of substances (including glycerin, sorbitol, and alpha-hydroxy acids) that attract moisture to your skin.
Slather on the Sunscreen
No, sunscreen is not just for summertime. Winter sun — combined with snow glare — can still damage your skin. Try applying a broad-spectrum sunscreen to your face and hands (if they are exposed) about 30 minutes before going outside. Reapply frequently if you stay outside a long time.
Give Your Hands a Hand
The skin on your hands is thinner than on most parts of the body and has fewer oil glands. That means it is harder to keep your hands moist, especially in cold, dry weather. This can lead to itchiness and cracking. Wear gloves when you go outside; if you need to wear wool to keep your hands warm, slip on a thin cotton glove first, to avoid any irritation the wool might cause.
Avoid Wet Gloves and Socks
Wet socks and gloves can irritate your skin and cause itching, cracking, sores, or even a flare-up of eczema.
Hook Up the Humidifier
Central heating systems (as well as space heaters) blast hot dry air throughout our homes and offices. Humidifiers get more moisture in the air, which helps prevent your skin from drying out. Place several small humidifiers throughout your home; they help disperse the moisture more evenly.
Grease Up Your Feet
Yes, those minty foot lotions are lovely in the hot summer months, but during the winter, your feet need stronger stuff. Try finding lotions that contain petroleum jelly or glycerin instead. And use exfoliants to get the dead skin off periodically; that helps any moisturizers you use to absorb faster and deeper.
Pace the Peels
If your facial skin is uncomfortably dry, avoid using harsh peels, masks, and alcohol-based toners or astringents, all of which can strip vital oil from your skin. Instead, find a cleansing milk or mild foaming cleanser, a toner with no alcohol, and masks that are "deeply hydrating," rather than clay-based, which tends to draw moisture out of the face. Use them a little less often.
Ban Superhot Baths
Sure, soaking in a burning-hot bath feels great after frolicking out in the cold. But the intense heat of a hot shower or bath actually breaks down the lipid barriers in the skin, which can lead to a loss of moisture. "You are better off with just warm water," LaPlante advises, "and staying in the water a shorter amount of time."
A lukewarm bath with oatmeal or baking soda, can help relieve skin that is so dry it has become itchy, Bielinski notes.
Source: Read the entire article by Susan Davis at http://www.webmd.com/skin-problems-and-treatments/features/ten-winter-skin-care-tips.
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Winter Ways
Chino Walks Tip: December 30 – January 5
Cold Weather Exercise Tips: How to Layer Clothing
What is Layering?
Layering simply means wearing a combination of clothes (in layers) to help regulate your temperature and keep you warm and dry. The layers you wear for a given activity are matched to the weather, your activity level, and your personal preference. There are essentially three layers to consider: base, mid, and outer. Each layer has a specific function. The base layer wicks moisture and perspiration away from your skin to keep you warm. The mid layer is for insulation and keeping you warm. The outer layer allows moisture to escape while blocking wind and repels water. The Base Layer
This layer is in contact with your skin. A tight fitting and wicking material is best to keep you warm and dry. Polypropylene, silk, polyester, Thermax, Thinsulate, and wool are all good choices. Avoid cotton because it traps moisture, so it will stay wet and draw heat from you. Base layers come in various weights (lightweight, midweight and heavyweight). Select a weight based upon the outside temperature and your activity level. The lighter weight is better at wicking, the heavyweight has more insulation. The Mid Layer
This layer provides insulation. It should be a bit looser than the base layer, but to function properly it needs to maintain contact with the base layer. Mid layers also carry moisture away from the base layer to the outer layer. Common material for mid layers include down, polyester, fleece, wool and newer synthetic / natural blends. Many mid layer clothing has extras such as long front zippers, adjustable cuffs and collars.
The Outer Layer
This layer blocks wind and allows moisture to escape. Typical outer layers include shells made of Gore-Tex or a similar material. Extras such as ankle zippers (for pants) and a variety of ventilation options are standard. Outer layers should also be tough enough to withstand tears and abrasions. Other less high tech options may include wind resistant materials, or water resistant fabrics.
Once you have a layering plan, you can adjust your temperature control simply by removing or adding layers as needed.
Source: Read the complete article by Elizabeth Quinn at http://sportsmedicine.about.com/od/enviromentalissues/a/how_to_layer.htm.
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Winter Ways
Chino Walks Tip: December 16 – December 22
The Traveler’s Diet
Staying healthy on the road is no easy task, but watching what you eat, keeping an exercise routine, and sleeping soundly are the keys to keeping your waistline trim when you travel.
Despite your best intentions, travel is the great enemy — no matter what shape you are in or whatever your exercise program. The minute you leave home, your routine takes an immediate vacation. That is because when we travel, many of us give ourselves permission to go off the wagon when it comes to diet and exercise. It is understandable: Long wait times at airports, unexpected delays, hotels stocked with nothing but junk food, and out-of-whack sleeping and eating schedules stack the odds against us.
Here are some tips that will help you stay healthy on the road.
Brown-Bag It
Carrying your own food is the best way to control your eating, no matter how, where, or when you are traveling. If you are driving or taking a train, lug along water bottles. Then bring your choice of apples, baby carrots, sliced peppers, or a bag of dried fruit. If you are flying, bring easy-to-transport items like pretzels, trail mix, or raisins. Or try one of the most overlooked snacks, beef jerky — low in fat, high in protein, and still tasty.
Power Walk
Here is another airport tip: keep moving. So many of us get lazy when we travel and sit around when we could be exercising. Get to the airport early and start walking. Even better, try to find a gym near (or in) the airport. Want to find out if there is a gym in the airport you will be at? Check out http://www.airportgyms.com.
The more mobility you have on your flight, the better your circulation. Try getting up and walking up and down the aisle, flexing and pointing your feet, and rotating your ankles. Another technique is to sit straight up and take deep breaths; focus on a muscle group (such as abs, glutes or calves), and as you exhale, tighten those muscles for a count of 20. Release and repeat ten times.
Exercising on The Road
It is not easy to stick to a workout routine when you are away from home. Use these portable equipment pieces to exercise in your hotel room on your own time. Here are some essentials:
· Inflatable weights: These weights are available for purchase and are made of heavy-duty vinyl and weigh only 24 ounces when deflated. When you are ready to work out, fill them with water to make them as heavy as 32 pounds per pair. You can also get lighter ankle weights, which make for a great workout when you are walking through the airport or around town.
· A jump rope: Take a trip back in time and get yourself this gym-class essential. It gives you an all-over workout, working muscles throughout your body, and getting your heart rate up. If you are not the coordinated type, try something called a ropeless jump rope. Its battery-powered handles have balls at the end that spin around, creating the illusion that you are jumping with a real rope — without getting tangled up in your hotel room.
Sleep Right
Scientists believe that the less sleep you get, the hungrier you are. But it is not real hunger that you are feeling in those conditions. When sleep is restricted in healthy, lean adults, leptin, a hormone that regulates appetite and promotes the feeling of fullness, actually decreases. When you are sleep-deprived, false signals are sent to the brain that say you are starving. And that is when midnight mini bar madness takes over. (Hint: Call up the hotel and have them empty out the mini bar before you arrive. Temptation eliminated.)
Source: Read the entire article by Peter Greenberg at http://travel.msn.com/Guides/article.aspx?cp-documentid=814725. |
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Winter Ways
Chino Walks Tip: December 2 – December 8 Winter Family Health Tips
With the onset of winter, many of us will succumb to the usual round of coughs, colds and other viruses, but there are things we can all do to boost our immunity and keep as well as possible.
These things include eating well, keeping active and following advice on limiting the spread of viruses.
Watch Your Winter Diet
It is a natural instinct to turn to hearty foods in cold weather as we look for the comfort of warming, filling meals. Too often this means we increase our intake of fat and sugar, which will provide short-term energy boosts, but leave us sluggish. The key to great eating all year round is to opt for foods that release their energy slowly. These are said to have a low glycaemic index (GI), and include:
A hearty, healthy stew or casserole could include some lean meat or poultry bolstered up by adding lentils, kidney beans, brown rice, chickpeas, pearl barley or couscous.
You can make wonderful fruit crumbles using fibrous fruits with a rolled oats topping, and served with natural yogurt sprinkled with a few chopped nuts or seeds. Bananas wrapped in foil and baked in their skins are delicious served with low-fat frozen yogurt.
Keep Active
You may not have the inclination to go out jogging, cycling or playing football in colder weather, but you could still inquire at your local activity center about booking a basketball court for a family game or going for a swim. It might be a good time to find an exercise class like yoga, Pilates or body conditioning, to combat the extra pounds that seem to creep on during the winter months.
Exercising in the early evening will help ensure you get a really good night's sleep, too, which is a great way of boosting your immunity.
Source: Read the entire article by iVillage at http://www.ivillage.co.uk/wiifitplus/article/0,,717841,00.html.
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Fall into Line
Chino Walks Tip: November 25 – December 1
Night Driving: Vision in the Dark
Daylight Savings Time has come and gone, leaving most daily commuters in the dark on long drives home. While driving at night may not seem like a significant issue for experienced cruisers, it is a serious threat for most people-many of who experience blurred distance vision and have difficulty seeing signs, exits, and in some cases, pedestrians.
According to the National Safety Council (NSC), 90 percent of a driver's reaction is dependent on their vision. Additionally, the NSC and the National Highway Traffic Safety Administration (NHTSA) reveal that fatality rates at night are three times higher than those during the day.
To shed light on the issue, a recent survey was conducted on night driving. The results were surprising, exposing the fact that 53 percent of drivers admit feeling uncomfortable during dark drives; and nearly one in three drivers report difficulty seeing all or most of the time while driving at night. "Driving in dark conditions is one of the most hazardous situations faced by a driver," says Courtney Caldwell, editor-in-chief of ROAD & TRAVEL Magazine. "Roads with low or no lighting, glare from headlights and fluctuations in vision are contributing factors to the disproportionately high rate of car accidents and fatalities that occur between dusk and dawn." Dr. Elsie Brisco, a Los Angeles optometrist, further explains. "Low light levels cause the eye's pupil to dilate, which can actually make existing focusing problems even worse," says Dr. Brisco. For drivers with the common vision condition astigmatism, characterized by oval shaped eye surfaces, blurred vision is even more likely. Also likely, adds Dr. Brisco, is the possibility of eyestrain or fatigue. Possibly the most shocking statistic of the survey, however, reported that while 73 percent of people believe correcting their vision could improve night time driving, only 27 percent have ever consulted an eye care professional about treatments or products available. Dr. Brisco recommends contacting your eye care professional immediately if you are experiencing any vision problems or visual discomfort.
Any vision problem left uncorrected or under-corrected can result in tragic consequences on the road. A comprehensive eye exam will include testing to diagnose potential problems and determine the correct form of treatment, such as a new pair of glasses or contact lenses," she said.
Take the following steps to ensure the safest drive possible: Have your eyes checked. Nearly half of Americans report not having seen an eye care professional for an exam in over a year; one quick visit could diagnose any problems and point you in a healthier direction.
Prep your vehicle for night driving. Clean headlights, taillights, signal lights, and windows (both inside and out) once a week.
When in doubt, turn your headlights on. Whether it is dusk or a dreary day, lights help you to see better and make you easier seen.
When following another vehicle, keep your headlights switched on low beam, so you do not blind the driver in front of you. In the instance that a fellow driver does not offer the same courtesy, and you are a victim of glare, keep your eye on the right edge of the road and use it as a steering guide.
Make frequent stops for snacks and stretches. Movement and light food will help ward off tiredness.
Pay careful attention to your driving even as the sun goes down. Twilight is one of the most difficult times to be on the road since driver's eyes are constantly changing to adapt to the growing darkness.
Source: Read the complete article by Jessica Howell at http://www.roadandtravel.com/safetyandsecurity/2007/night-driving.htm
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Fall into Line
Chino Walks Tip: November 11 – November 17
Diabetes Is Preventable
What Is Diabetes? Almost 24 million Americans have diabetes, a serious disease in which blood glucose (blood sugar) levels are above normal. Most people with diabetes have type 2, which used to be called adult-onset diabetes. At one time, type 2 diabetes was more common in people over age 45. But now more young people, even children, have the disease because many are overweight or obese.
Diabetes can lead to problems such as heart disease, stroke, vision loss, kidney disease, and nerve damage. About one-third of people with type 2 diabetes do not even know they have it. Many people do not find out they have diabetes until they are faced with problems such as blurry vision or heart trouble. That is why you need to know if you are at risk for diabetes. What Is Pre-Diabetes? At least 57 million Americans over age 20 have pre-diabetes. Before people develop type 2 diabetes, they usually have “pre-diabetes” — that means their blood glucose levels are higher than normal, but not yet high enough to be called diabetes. People with pre-diabetes are more likely to develop diabetes within ten years and are more likely to have a heart attack or stroke.
Diabetes prevention is proven, possible, and powerful. Studies show that people at high risk for diabetes can prevent or delay the onset of the disease by losing five to seven percent of their weight, if they are overweight that is ten to 14 pounds for a 200-pound person. Two keys to success: · Get at least 30 minutes of moderate-intensity physical activity five days a week.
· Eat a variety of foods that are low in fat and reduce the number of calories you eat per day.
In other words, you do not have to knock yourself out to prevent diabetes.
Have you wondered or possibly been told you are at risk for developing diabetes or you have pre-diabetes? If you have not already done so, be sure to talk with your health care team about your risk and whether you should be tested. Source: Read the entire article by the National Diabetes Education Program at http://ndep.nih.gov/am-i-at-risk/DiabetesIsPreventable.aspx. |
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Fall into Line
Chino Walks Tip: November 4 – November 10
The Centers for Disease Control Says “Take 3” Actions to Fight the Flu
Take Time to Get a Flu Vaccine
The Centers for Disease Control and Prevention (CDC) urges you to take the following actions to protect yourself and others from influenza (the flu):
Take Everyday Precautions
Other Tips
Source: For the complete article, please visit the CDC website at http://www.cdc.gov/flu/protect/preventing.htm.
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Fall Season Makeovers
Chino Walks Tip: October 28 – November 4
Halloween Safety: Safety Alert
A few safety tips from the U.S. Consumer Product Safety Commission can protect children who plan to go trick-or-treating this Halloween.
Treats: Warn children not to eat any treats before an adult has carefully examined them for evidence of tampering.
Flame Resistant Costumes: When purchasing a costume, masks, beards, and wigs, look for the label Flame Resistant. Although this label does not mean these items won't catch fire, it does indicate the items will resist burning and should extinguish quickly once removed from the ignition source. To minimize the risk of contact with candles or other sources of ignition, avoid costumes made with flimsy materials and outfits with big, baggy sleeves or billowing skirts.
Costume Designs: Purchase or make costumes that are light and bright enough to be clearly visible to motorists.
Pedestrian Safety: Young children should always be accompanied by an adult or an older, responsible child. All children should WALK, not run from house to house and use the sidewalk if available, rather than walk in the street. Children should be cautioned against running out from between parked cars, or across lawns and yards where ornaments, furniture, or clotheslines present dangers.
Choosing Safe Houses: Children should go only to homes where the residents are known and have outside lights on as a sign of welcome.
Source: Read the complete article by the US Consumer Product Safety Commission at http://www.cpsc.gov/cpscpub/pubs/hallow.html
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Fall Season Makeovers
Chino Walks Tip: October 21 – October 27
Making Sense of Portion Sizes
Many of us tend to underestimate the amount of food we eat and tend to overestimate the recommended portion sizes for many foods.
For example, try pouring out your usual portion of pasta and measure it. Then, compare it to the label portion size. Chances are, you are eating two, three, four or more times the amount on the label.
If you are confused when reading a food label, try relating the portion size of a serving to everyday items. It is an easy way to visualize what a true portion size looks like.
· Woman's fist or baseball — a serving of vegetables or fruit is about the size of your fist
· A rounded handful — about one half cup cooked or raw veggies or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta – this is a good measure for a snack serving, such as chips or pretzels
· Deck of cards—a serving of meat, fish or poultry; for example, one chicken breast, ¼ pound hamburger patty or a medium pork chop
· Golf ball or large egg—one quarter cup of dried fruit or nuts
· Tennis ball—about one half cup of ice cream
· Computer mouse—about the size of a small baked potato
· Compact disc—about the size of one serving of pancake or small waffle
· Thumb tip—about one teaspoon of peanut butter
· Six dice—a serving of cheese
· Check book—a serving of fish (approximately 3 oz.)
· Eyeball it. Take a look at the recommended serving sizes on the new USDA MyPyramid Food Guidance System. Get out a measuring cup or a food scale and practice measuring some of your favorite foods onto a plate, so that you can see how much (or how little) a ½ cup or 3-ounce serving is. This will help you "eyeball" a reasonable serving.
Portion Sizes for Children
Children need adequate calories to meet their needs for growth. On the other hand, portions that are too large could lead to overeating or seem overwhelming.
Serving small portions to young children is often the best way for them to learn to eat only until satisfied, instead of overeating. Start kids off with less and encourage them to ask for more if they are still hungry.
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Fall Season Makeovers
Chino Walks Tip: October 14 – October 20
Seven Comfort Foods that Are Good for You
Comfort: A condition or feeling of pleasurable ease, well-being, and contentment. Food: A substance you consume to produce energy, stimulate growth, and provide nourishment. Put these two words together and people dream of fudge sundaes, turn to pot pie for pick-me-ups and fall prey to many other kinds of eating rituals. This is the power comfort foods hold. Unfortunately, it seems that most comfort foods console us with extra fat, calories and other ingredients that lack great nutritional value . But not all comfort foods are made this way. Here are seven comfort foods that are actually good for you. Yogurt (with fruit) The frozen variety tastes pretty similar to its ice cream counterpart, only with less fat. By adding fruit, you are only adding more minerals and vitamins, and minimal extra calories. Cool and soothing; this comfort food is a perfect snack. Fruit Smoothie This is the perfect cure for anyone with a sweet tooth. Amazingly, even if you do not normally like fruit, you will probably still enjoy this blend of fruit, juice and yogurt. It only takes a few minutes to whip up in your blender and is a cool and refreshing treat. Chicken Noodle Soup
Would you rather have anything else when you are sick? This blend of noodles, chicken chunks and veggies in a steaming hot bowl will take you back to your childhood. Remember to buy a brand with low sodium, or make your own at home. Oatmeal Forget caffeine-charged coffee; oatmeal is all you need for a hot breakfast that will leave you energized for hours to come. Packed with complex carbohydrates, oatmeal is easy to make and much healthier than a sugary cereal you might otherwise eat. A steaming bowl of oatmeal will make mornings your favorite part of the day. Toss in some fresh fruit to get that sweetness you crave. Vegetable Juice Sometimes you need that kick. Vegetable juices, such as V8 and others, have enough kick to play in soccer’s World Cup. A blend of many vegetables, including tomatoes, it is great when you are not very hungry or when you are on the go. Crock Pot Creations One of the greatest food inventions of the 20th century, a crock pot can seemingly take any combination of ingredients and turn them into a great meal. Slowly cooked, whatever comes out is hot and tastes great. Throw in healthy, lean meats and a bunch of veggies to make this comfort food good for you. Source: Read the entire article by Zach Van Hart at http://www.sparkpeople.com/resource/nutrition_articles.asp?id=198
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Fall Season Makeovers
Chino Walks Tip: October 7 – October 13
Tips for Fall Fitness
Fall is a great time to start a fitness program because "you are going to create good habits for the holiday season and the upcoming winter months," says Justin Price, a personal trainer and wellness coach.
Here are some ways to start making the most of the season. This year, you might be in great shape before that New Year's Eve party rolls around.
Take advantage of the weather. Fall can be a treat for the senses: the crisp air, apple picking, pumpkin carving, a gorgeous canopy of fall foliage, and the crunch of leaves underfoot. These months are a great time to exercise outdoors and enjoy cooler temperatures. Discover park trails and take in some new scenery, whether you are walking, biking, or in-line skating.
And remember, it does not have to seem like exercise to be a great workout. Raking leaves or doing some fall outdoor yard work is a great way to get the heart pumping, and it is a great calorie-burning opportunity.
Be an active TV watcher. Many people get excited for fall premieres of their favorite television shows so if you are going to sit down and watch hours of TV, get moving. Make a date with exercise and TV.
While you watch, you can walk or run in place, do standing lunges, do tricep dips off the couch, or lift weights. During commercials, do push-ups or sit-ups. In a one-hour show, you will probably have close to 20 minutes worth of commercial interruption.
Integrate exercise into your life. You already know the obvious suggestions: park farther away from your destination, take stairs instead of elevators, and take a walk during your lunch break. If you are spending the afternoon taking kids to soccer practice, instead of reading a book or visiting with another parent, why not walk around the outside of the field while they practice? Or warm up and cool down with the kids.
Rejuvenate yourself. Fall is the time to rejuvenate body, mind and spirit. Get a massage after your run. Learn to meditate. Take an art class. Treat yourself not just with exercise but other activities that promote wellness, so you can feel good physically, mentally, emotionally, and spiritually.
Remember the 30-day rule. "It takes about four weeks for the body to adapt to lifestyle changes," says Price. That is why people who give up on their fitness programs tend to do so within the first 30 days.
When the alarm goes off in the morning and it is darker and colder, do not roll over and hit the snooze button. Try to stick with a program for a month. After a month, behavior patterns will have adapted and it will be much easier to stick with it after that.
Strive for the 3 Cs: commitment, convenience, and consistency
First, exercise takes commitment. You have to start planning exercise, just like you do everything else, like meetings, dinners, and getting kids to lessons and practice. Put in on the calendar, because later always turns into never.
Convenience means choosing a gym that is close by, or an activity you can do at home, or a time when you are not likely to be interrupted.
Finally, there is consistency. A personal trainer would rather see a brand-new client work out for 10 minutes a day rather than one hour every month.
Deal with darkness. The best way to enjoy fall is to exercise outdoors. But it is getting darker earlier, and staying dark later in the morning, so be smart and safe.
Just because it is 6 p.m. (or a.m.) and dark does not mean you can not work out. If walking or running outdoors, wear a reflective vest and carry a flashlight.
When cycling, affix a light to your helmet or bike. If possible, use trails or a local school track to avoid vehicle traffic. Try to work out at the same time every day, so drivers get used to seeing you.
Find your motivation. It is important to first discover what your individual goals are, whether it is losing weight, strengthening and toning, or preparing for a race or event. Creating a challenge for yourself will motivate you, as well as encouragement and accountability.
Source: Read the entire article by Barbara Russi Sarnataro at http://www.webmd.com/fitness-exercise/features/10-tips-fall-fitness |
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All About You
Chino Walks Tip: September 30 – October 6
Going Up! Six Pointers to Lift a Bad Mood
No one can live a long and healthy life without the will to go on; sometimes mood swings can make us feel that life is too much for us.
A bad mood not only gives you a gloomy outlook, it also lowers your immune function, leading the way to illness. Here are some suggestions to lift your mood, your spirit, and your health.
1. A Laughing Matter "Laugh Therapy," pioneered by Norman Cousins, has turned out to have real substance. Research has discovered that laughter and joy boost immune functions, especially the production of the natural killer cells that help defend the body from illness and cancer. Laughter also increases the release of endorphins, compounds that give you a sense of well-being, in your brain. Without a doubt, joyful people liver longer and healthier lives. So read your favorite comics, watch your favorite comedies, and laugh it up!
2. Hands-On Healing Human touch increases the production of endorphins, growth hormone, and DHEA, all of which lengthen your life span and lower the negative impact of stress. Studies have found that patients who are regularly touched recover faster than those who are not touched. So give someone a hug and feel both of your moods improve. 3. Boost Your "Youth Hormones" You do not need pills to flood your body with a rejuvenating flood of growth hormones. Research has found that doing squats and leg presses will greatly increase your natural production of the "youth hormone". Increased growth hormone translates to an elevated mood, among other physical benefits. Keep it up with weight training, knee bends, push-ups, and rowing. 4. Take a Bracing Breath Breathing correctly is important for dispelling the toxins and wastes from your body; in fact, it is estimated that we expel only about 30 percent of toxins in our bodies through the bowels and bladder-the rest is all respiratory. Breathing is also a great way to clear your mind, boost your energy, and improve your mood. Practice deep, slow, rhythmic, breathing daily with mind-body disciplines such as tai chi, yoga, qigong, and meditation. 5. Smell the Joy Research has shown that smell has a definite impact on our bodies and minds. When you stimulate the olfactory nerves inside your nose, you activate the limbic system of your brain, which is associated with moods and memory. This concept is instrumental to aromatherapy, a natural health tradition that makes use of the healing powers of plants with strong scents. Aromatherapy recommends treating depression with jasmine, eucalyptus for exhilaration, and grapefruit to increase alertness and joy. Just put a dab of the essential oils from these plants on your temples, back of your neck, or acupressure points. Another option? Boil the herb in water and inhale the steam through your nose.
6. Feel Fine with Flowers There is a reason that flowers are the traditional get-well gesture. Colorful flowers have a powerful influence on moods; they can uplift a patient's mood and even combat stress. One study found that during a five-minute typing assignment, people sitting next to a flowering bouquet were more relaxed than those who sat near foliage-only plants. Read the entire article by Dr. Maoshing Ni at http://health.yahoo.com/experts/drmao/6715/going-up-7-pointers-to-lift-a-bad-mood/
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