8 HEALTHY TIPS FOR THE FALL!
A nip is in the air, as summer eases into the fall season. Football season
starts, and so does school. The holidays are right around the corner. So is the
flu season. To help keep you healthy over the next few
months, we've got these tips:
1. Take a Tailgate Time-out
It's an all-American past-time -- the tailgate party! Tailgating today has
progressed far beyond burgers and chips. You'll find everything from cheese dip
to spicy chicken wings.
Don't despair: Your tailgate spread doesn't have to sideline your weight loss plan. Grilled kabobs are great fare on the
field. Just skewer veggies, fruits, and lean meat, and soak in your favorite
marinade. Seafood, salsas, wraps, and stews are good eating, too. A Crock-Pot
of chili -- loaded with high-fiber, high-protein beans -- is a classic tailgate
dish (don't forget the Beano).
Just remember, alcohol is packed with calories. Enjoy your favorite brew,
but switch it out for zero-calorie beverages as the party rolls along. It's all
in how you play the game!
2. Sleep Tips to Help Kids' Weight
Does your child get enough sleep? If not, it could affect more than sleepiness at
school. Studies suggest there may be a link between skimping on sleep and being
overweight. Sleep shortfalls may increase hunger hormones -- so kids eat more. Also, kids are
less likely to get exercise (and burn off calories) when they're tired.
To help kids and teens get a good night's sleep:
- Remove TVs, computers, and gadgets from kids' bedrooms.
- Avoid large meals before bedtime.
- Develop a regular bedtime routine.
- Set firm bedtimes and wake times.
- Make sure the bedroom is quiet, dark, relaxing -- and not too hot or cold.
- Help kids quiet down a few hours before bedtime.
- Heavy studying, text messaging, or video games should end in early evening.
How much sleep do schoolkids need? It depends on the child. But here are
some general guidelines from the National Sleep Foundation:
- Ages 3-5: 11-13 hours
- Ages 5-12: 10-11 hours
- Ages 11-17: 9.5-9.25 hours
3. Quit Smoking: You Won't Gain Weight
If you've finally decided to kick the habit, there's good news: Quitting smoking won't make you gain weight over the long term. Some people pick up 4 or
5 pounds early on, but that's only temporary.
To quit successfully, experts agree, get help and support from your doctor,
family, friends, and co-workers. A doctor or mental health professional can help you tailor an
approach that best suits you. There are many FDA-approved medications to help people quit
smoking.
Combine medication with other quit strategies -- like avoiding your smoking
triggers or changing your daily routine -- and you greatly increase your odds
of quitting for good.
Another tip: Some foods and drinks make cigarettes taste better; some make
them taste worse. Try eating more vegetables and less meat -- and swap that
coffee (or alcohol) for a glass of milk. Let your taste buds stifle those
cravings!
4. Flu Vaccine? Who? You.
As temperatures get chillier and people spend more time indoors, flu season
sneaks in. Because the flu virus can infect the lungs, it can cause a serious
complication like pneumonia -- which can require hospitalization, even
lead to death. That's why certain people must get a flu shot.
October or November is the best time to get vaccinated, but you can still
get vaccinated in December or later. Flu season can start as early as October
and last as late as May.
If you live with or care for a
child under 2 years old, you are in a priority group for flu shots.
There are two types of flu
vaccines: flu shots and nasal sprays. The flu shot vaccine is recommended
for:
- Children aged 6 months to 19 years.
- Pregnant women.
- People age 50 and older.
- People of any age with chronic medical conditions such as asthma.
- People living in nursing homes or other long-term facilities.
Others who could get Flu Mist
nasal spray include healthy people 2-49 years old who are not
pregnant.
Also, protect yourself and your
child from catching or spreading viruses:
- Cover nose and mouth with a tissue when you sneeze or cough. Throw it away afterward.
- Wash your hands frequently with soap and water -- especially important after you cough or sneeze on them. Use an alcohol-based hand cleaner if necessary.
- Keep you and your baby away from people who are coughing or sneezing.
- Try not to touch your eyes, nose, or mouth -- since that's how germs are spread
In 2009, the H1N1 swine flu, a new
flu virus, emerged. This virus spreads from person to person like
seasonal flu, mainly through coughing or sneezing or sometimes by touching
something that became infected with the virus. A vaccine for swine flu is in
production.
5. Holiday Game Plan: No Weight Gain
The challenges of holiday feasting are only too obvious -- wonderful smells
and fabulous tastes. We do love our comfort food! But the traditional holiday
weight gain is another matter. If it's a real problem for you, here's good
news. With a few simple changes, you can enjoy the feast without gaining the
extra 1 to 3 pounds that tend to become permanent baggage.
Here's your plan:
- Don't arrive starving. Eat something small and healthy, like oatmeal or a whole-grain sandwich, before the big meal. That will keep you full until dinner.
- Exercise every day. This means big holidays, too. Get the family out with you. Start a new holiday tradition that involves activity.
- Establish ground rules with yourself. Eat dessert, but only a sliver, for example.
- Keep track. Write down everything you eat. If you put it in writing, you're less tempted to overeat.
- Eat smaller portions of high-calorie dishes. Enjoy, but don't pig out.
- Save calories for the foods you love. Don't eat something just because it's there.
- Chat more, eat less. Shun those high-fat appetizers at holiday parties.
If you know you'll have trouble resisting those favorite foods, plan for it.
Cut back on eating early in the week. Get more exercise before and after the
holidays. You can do this!
6. Sweet Potatoes: Winter Superfood
It's one of the sweetest ways to make a healthful change -- get hot about
sweet potatoes. These luscious orange tubers boast a wealth of antioxidants;
phytochemicals including beta-carotene; vitamins C and E; folate; calcium;
copper; iron; and potassium. The fiber in sweet potatoes promotes a
healthy digestive tract, and the antioxidants may play a role in preventing heart disease and cancer.
The natural sweetness of a roasted sweet potato is delicious without any
additional fats or flavor enhancers.
7. Exercise Your Brain: Go Dancing
You know your heart benefits from exercise. Your brain does, too. Studies
show that regular, moderate exercise -- 30 minutes of walking or a light one-mile run -- helps fight the
effects of aging on the brain. No grueling workouts required!
All types of exercise count, including walking, bicycling, hiking, swimming, aerobics, and weight training. Ballroom dancing is another good one,
especially fun on chilly evenings.
How does exercise work to prevent mental decline? Researchers believe
exercise may stimulate the body to fight stress that's normally occurring in the brain -- stress
that causes oxidative damage. All that good stuff from a little exercise!
8. Curl Up With Hot Coffee
That wonderfully warming cup of morning coffee may have health benefits. The
caffeine in coffee stimulates the brain and nervous system, and may lower your
risk of diabetes, Parkinson's disease, mood problems, headaches, and even cavities.
Scientists have discovered coffee's many beneficial substances, including
chlorogenic acid, a compound in the antioxidant family that may improve glucose
(sugar) metabolism. Another perk is that coffee contains magnesium, a mineral that can also improve insulin
sensitivity and enhance glucose tolerance -- thumbs up for preventing diabetes.
Another plus is that coffee is naturally calorie-free. Just don't load it up
with extra calories from cream, sugar, whipped cream, and/or flavored
syrup.
