Four Ways to Make Easter Healthier
Easter is less than a month away. April 16 is just around the corner. It’s time to start planning now to stick to your family’s healthier choices and preferences. Steering through the Easter holiday can be difficult if you are trying to make healthy choices and also trying to help your kids make healthier choices. Often, grandparents or well-meaning friends and family members can sabotage a healthy diet faster than a chocolate bunny served with a cream filled egg!
Here’s Four Ways to make your Easter weekend healthier:
Healthy Easter Eggs – Most Easter egg hunts consist of filling colored plastic eggs with candy and then laying the plastic eggs in the yard. Instead of filling them with candy, why not write some sort of fun activity or suggestion on slips of paper and put those in eggs? Ideas include: “Do 20 jumping jacks” and “run to the backyard fence and back” or “This slip entitles you to a walk around the lake with Dad.” The further the egg hunt moves on, the more exercise the kids will get and the faster they will want to go to bed that night without the sugar high!
Neighborhood/Community Egg Hunt – Meet with your neighborhoods a couple weeks ahead of time. Determine who will be home and who won’t mind all the kids zipping in and out of their yard. Then develop a neighborhood-wide egg hunt. Make sure the kids know there are some cool prizes in the eggs. They will zig zag all over the neighborhood and making it a fun event for everyone.
Candy Rationing – If friends or family bring a solid 1 lb chocolate egg or a 3-foot-tall candy filled basket, you can ration the candy out to the kids at your own pace. Let your kids know ahead of time that it’s not healthy to eat all the candy in one sitting. Some parents even donate “extra” candy to other children or schools for class parties so that there is not a ton of extra candy sitting around after Easter.
Filler Ideas – Who says it must be candy in the egg? It’s perfectly fine to fill the eggs with “non-candy” items. If it fits, put it in the egg. Think stickers, toy cars, hair ties and bows, lip balm, coins and cash. Get creative and have fun with your ideas for egg fillers.Leave a Comment »
It’s Not Too Late to Observe National Nutrition Month
March is National Nutrition Month, when the Academy of Nutrition and Dietetics reminds everyone to return to the basics of healthy eating. It is also the time of year when the Academy celebrates expertise of registered dietitian nutritionists as the food and nutrition experts.
National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses on the importance of making informed food choices and developing sound eating and physical activity habits. In addition, National Nutrition Month® promotes the Academy and its members to the public and the media as the most valuable and credible source of timely, scientifically-based food and nutrition information.
2017 NNM Theme
“Put Your Best Fork Forward” is the theme for NNM 2017 which serves as a reminder that each one of us holds the tool to make healthier food choices. Making small changes during National Nutrition Month® and over time, helps improve health now and into the future. As nutrition experts, Academy members can help guide the public on gradually shifting toward healthier eating styles by promoting NNM activities and messages during March.
Initiated in March 1973 as a week-long event, “National Nutrition Week” became a month-long observance in 1980 in response to growing public interest in nutrition. Read more in the article, “National Nutrition Month: A Brief History.”
Key Messages for National Nutrition Month:
- Create an eating style that includes a variety of your favorite, healthful foods.
- Practice cooking more at home and experiment with healthier ingredients.
- How much we eat is as important as what we eat. Eat and drink the right amount for you, as MyPlate encourages us to do.
- Find activities that you enjoy and be physically active most days of the week.
- Manage your weight or lower your health risks by consulting a registered dietitian nutritionist. RDNs can provide sound, easy-to-follow personalized nutrition advice to meet your lifestyle, preferences and health-related needs.
The above information was taken from EatRight.org.Leave a Comment »
Walking Improves Overall Wellbeing in Advanced Cancer Patients
In a recently published article (BMJ Open), it was found that patients at advanced stages of cancer who walked for 30 minutes at least 3 times a week experienced enhanced quality of life.
The study was made up of patients with advanced stages of breast, gynecologic, hematologic or prostate cancers. This group was also considered at higher risk of undergoing psychological and/or physical health problems.
Especially noted in the study, were quality of life and how severe patient symptoms were. Notwithstanding all the supporting evidence of substantial health benefits, physical activity decreases significantly throughout cancer treatment and continues to be low after treatment. One theory for exercise being reduced and staying reduced is that patients with advanced cancer are normally supervised and their exercise programs tend to require travel to and from facilities with the appropriate specialists.
Increasing evidence shows that walking can alleviate many health concerns like depression, cardiovascular disease, insomnia, diabetes and more.
Overall, the study included 42 patients with advanced cancer. These patients were randomly divided between a walking program and a regular care program.
The patients in the walking program participated in a short but motivating interview. Additionally, they were advised to walk for a minimum of 30 minutes on alternating days while attending a weekly volunteer-led group walking activity.
Patients in the regular care program were motivated to remain steady in their existing levels and intensity of exercise.
The results of this research and the study showed participating patients in the walking program group showed better quality psychological, physical, and mental wellbeing after finishing the program. Many patients described how walking changed their attitudes about cancer. These patients also exhibited a more positive attitude about the benefits of social interaction in a walking program/group.
“The importance of exercise in preventing cancer recurrence and managing other chronic illnesses is becoming clear,” said Emma Ream, professor of Supportive Cancer Care and director of research in the School of Health Sciences at the University of Surrey and co-author of the study, said in a press release.
Further details and a PDF file of this study are located HERE.Leave a Comment »
3 Easy Safety Tips to Start Your Spring Walking Program
Spring is almost here! You won’t be confined to the indoors and you’re looking forward to the fresh air. Spring is a great time to try out a new walking regime. Don’t forget you’ll want to prepare for the transition from being indoors to heading outdoors the first few times. Safety might seem a no brainer but just in case you are a little rusty with where you should exercise or what are the normal precautions, here’s a few quick tips to keep in mind when making that indoor to outdoor transition with your new walking program.
Always tell someone where you are going. If you are going somewhere alone, let someone know. Chances are, everything will always be fine and no one will need to come looking for you. But, just in case, if you aren’t back in a reasonable amount of time, telling someone is a smart idea and allows people to find you much faster. Don’t forget that more populated areas like parks and public areas can be safer simply because there are more people around.
Don’t be predictable. Walking the same route at the same time every day is not only boring but can also let potential criminals on to the fact that you have a routine. Change your route. Choose different times of the day and even alternate directions (start at the opposite end) if you use the same path or trail several times week.
Watch the weather and keep contact information on your person.
Remember to check the weather. At the very least, you may want sunscreen and at the worst, you don’t want to be caught in a surprise thunderstorm. Be sure to carry contact information with you for emergencies. For example, if something goes wrong and someone needs to help you, they can call your family or a friend.
Spring is in the air and you should feel better knowing that you’re also taking care of your wellbeing in other ways just by following these tips.Leave a Comment »
Women: All Sitting and No Exercise Leads to Aging Faster
Scientists recently reported that older women sitting for at least 10 hours a day and who have little physical activity have cells that are older by eight years in comparison to women who are less sedentary.
The study, which can be found in January’s issue of the American Journal of Epidemiology, concluded that elderly women who exercised less than 40 minutes a day (and were also sedentary for 10 or more hours) have shorter telomeres. Telomeres are tiny regions of what are called nucleotides and they are at the end of each chromosome. If your eyes just started to glaze over and you aren’t a science person, like most of us, you are not alone. In everyday language, telomeres function like a cap that protects the chromosome from deterioration.
What you need to know is that telomeres naturally shorten and get frazzled as a cell gets older but there are factors that can increase the speed of that process, causing your cells to be older than your body. Some factors that are attributed to causing telomeres to shorten at an increased rate include diabetes, major cancers and cardiovascular disease. A sedentary lifestyle is also associated with many of these conditions, as well.
Aladdin Shadyab, PhD who co-authored the published study at the UC San Diego School of Medicine says “Our study found cells age faster with a sedentary lifestyle. Chronological age doesn’t always match biological age.”
The research team says the study is the first to neutrally measure how sedentary time combined with low or lack of exercise can influence aging in a cellular way.
The study monitored 1,500 women, ages 64 to 95. The women were surveyed and answered questions via a questionnaire. For seven days, they also wore an accelerometer on their right hip. They were asked to wear the accelerometer while awake and asleep.
One important note here is that exercise and movement seems to play a part in how fast our cells age.
“We found that women who sat longer did not have shorter telomere length if they exercised for at least 30 minutes a day, the national recommended guideline,” said Shadyab.
So, even though some of the women may have sat for many hours, it was found that if they exercised regularly, their telomeres were not shorter than the women who did not exercise.
In a way, we’ve just learned how we can prevent faster aging. This also drives home the point that we need to encourage ourselves and our children to keep exercise a routine part of their life, just as important as eating or drinking.
Hmmmm….. we think it’s time for a walk!Leave a Comment »