March | 2017 | resveralife

Woman shielding herself from the rain with umbrella

March 30, 2017 by Victoria Santalesa

Natural and Man-Made Causes Of Acid Rain

In 1856, scientist Robert Angus Smith stated the following: ” It has been observed that the stones and bricks of buildings, especially under projecting parts, crumble more readily in large towns where coal is burnt, I was led to attribute this effect to the slow but constant action of acid rain.” This astute observation, and later work on the subject, earned Smith the title of “Father of Acid Rain.”

Acid rain was first brought to public attention when 17th century diarist John Evelyn noticed the degradation of the famous Arundel Towers in Southhampton. Consequently, Evelyn is the the same man who was credited with referring to the atmosphere of London as a “Hellish and dismall cloud of sea-coale.” The phenomena is attributed to air pollution, principally from sulphur dioxide and nitrogen oxide, both of which come largely from fossil fuels like coal and oil. Considering this, it is not surprising to learn that the emissions of both have increased since the Industrial Revolution.

Sulfate and Nitrate Sources In the Atmosphere

Natural Sources
Sulfate in the atmosphere comes largely from volcanic emissions, ocean spray, and readily oxidized hydrogen sulfide released from decomposing organic materials in the earth. Nitrate or nitrogen sources include NOx, made by lightening during thunderstorms, organisms in soil, and forest fires. Scientists believe that these natural sources are responsible for one third of the nitrogen and sulfur emissions in the US.

Human Activity
The US Environmental Protection Agency (EPA) reports that that the major contributors to acid rain are SO2 and NOx, which result from the burning of oil, coal, natural gas, and other fossil fuels. The agency notes that about 70% of SO2 emissions produced in 2006 were caused by fuel combustion by electric utilities using fossil fuel. Fossil fueled industrial facilities contributed 13% to the number. Other, lesser sources were transportation vehicles and industrial processes; highway vehicles being the primary source of NOx emissions, accounting for 36% of the 2006 total. Another 22% was added by off-highway vehicles, like bulldozers, while power plants accounted for 20% of the total.

Effects on the Environment

Acid rain lowers pH levels in the water which kills fish, their eggs, and fish food organisms.
Acid rain changes soil chemistry, causing soil to lose nutrients like magnesium. potassium, and calcium because it becomes too concentrated with dissolved inorganic aluminum.
Acid rain harms trees by robbing the foliage of calcium and lowering their tolerance to stress.
Particulates (small pollutant particles) related to acid ran can travel long distances and penetrate deep into lungs. This can leads to the development of bronchitis and asthma in children and is believed to be the cause of major health risks in people over 65 and pregnant women.

Addressing Acid Rain
In 2005, the EPA issued the Clean Air Interstate rule to limit transport of air pollutants along state lines. It is expected to reduce the emission of SO2 by more than 70% and emission of NOx by more than 70%. Analyses of a Gallup poll shows a decline in public concern about acid rain in the late 1980’s. By 2007, only 25% go people polled expressed a great deal of concern abut acid rain, and 20% expressed no concern at all.

What do you think needs to be done about acid rain? Let us know what you think and tell us what we can do on our part to help combat this problem affecting the quality of our lives.

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March 29, 2017 by Victoria Santalesa

Be Safe During Outdoor Activities

We all love the accessibility of recording devices, until we find ourselves on the wrong side of the camera. If it weren’t bad enough to have to have our epic stunts end up in epic fails, falls, and face plants, now we have the added probability of someone with a quick draw on the camera ready to capture the moment and post it on social media. It’s spring and that means it’s time to dust off the skateboards, surfboards, roller boards, and whatever other boards that have been sitting in the cellar for the last few months. But if your don’t want to find yourself the subject of unwanted attention on You Tube, here are some safety tips you may want to keep in mind.

Pack Layers
Spring weather is known for its variability. Hot sunny days may give way to cloudy afternoons and vice versa. Prepare for every eventuality by packing extra clothing layers, including socks. Wet feet can be most uncomfortable.

Hiking Preparedness
If you are heading to the mountains, you’re likely to encounter snow, and when there’s snow on the mountains, there is a risk of an avalanche. Check the local avalanche reports before heading up.

Hiking in the spring is wet. Rivers rise and snow melts, making roads muddy and slippery. Be aware of stream crossings and wet surfaces and look out for flash floods and rising water, characteristic of spring. Pitch tents above the high-water mark, even if it means sacrificing an impressive view or a longer distance to the stream. Remember that even designated campground sites can be dangerous in certain conditions.

Cotton Is Rotten
Although cotton is hailed for its comfort and durability, it is not known to mix well with water. Wet cotton clothes can trap water and rob the body of heat. Choose synthetic clothes appropriate for the activity you’re planning.

Paddling
Paddlers need to be aware of the possibility of hypothermia. If the air temperature and water temperature do not exceed 100 degrees when added together, hypothermia can be a real concern. If you must paddle when conditions are less than ideal, be sure to bring dry clothes and a fire starter in a dry bag.

Warm Up
Keep in mind that your muscles, joints, and lungs are probably still in winter mode. Don’t take on anything physically taxing if you’re not ready for it. Make sure to warm up before engaging in physical activity and stretch out when your done. Work up to longer outings to keep your self from getting strained early in the season.

Check Your Gear
Remember that the gear that broke last spring has not gotten fixed by itself. Make sure to examine, clean, and fix gear before heading out, especially if children are part of the plan.

Share Your Expertise
If you see someone who looks as if they’ve bitten off more than they can chew, don’t be afraid to make a suggestion to ease their situation. They may appreciate your advice about finding a safer place to camp or the offer of some water.

Let us know what you’re doing this spring to keep safe. We want to know your best tips for a happy healthy spring.

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March 27, 2017 by Victoria Santalesa

Living With Seasonal Allergic Rhinitis

Does this season have you doing the allergic salute? The allergic salute, also called the nasal salute, is defined as the gesture of wiping or rubbing the nose in an upward manner with the fingers, palm, or back of hand in and upward motion, and is a common telltale sign of allergic rhinitis.

Suffering with allergies is no fun, and while “saluting” can relieve the symptoms, it can also lead to the transfer of bacteria and germs, and, when done often enough, can result in a “transverse nasal crease,” (a crease running across the nose) which can become a permanent feature. But, worry not. Allergic seasonal rhinitis does not have to doom its sufferers to a life of inevitable unsightly scars. There are some ways to handle the condition salute free. Read on to find out how you can survive the season uncreased.

What Is Allergic Rhinitis?
More commonly referred to as allergies or hay fever, allergic rhinitis happens when your immune system has an extreme reaction to air particles that you breathe. Your immune system reacts by attacking these particles, also called allergens, which causes symptoms, like runny nose and sneezing.

Unfortunately, people with allergies can suffer from the symptoms for many years. They may occur at certain times during the year or at random times. Sinusitis and ear infections are other allergy related problems. Symptoms may become less severe over time and allergens may have less of an effect.

Symptoms
Some of the most common symptoms of allergic rhinitis are repeated sneezing, especially right after waking up in the morning and a runny nose with post-nasal drip. The nasal drainage is usually thin and clear, but may become thick, cloudy and yellowish if there is a sinus or nasal infection involved. Other signs of rhinitis are watery and itchy eyes and itchy ears, nose, and throat.

How Is It Caused?
Pollen from grasses, trees, and weeds is the biggest cause of allergic rhinitis. Dust mites, cockroaches, animal dander, and mold are also triggers, as are things in the workplace, such as chemicals, cereal grain, and wood dust.
If your allergies are due to pollen, your symptoms are more likely to occur when pollen levels are high. If you are affected by indoor allergens, such as dust mites, your symptoms may occur more frequently.

Treatment
While there is no cure for allergic rhinitis, avoiding the causes of your allergies can significantly reduce symptoms. This may require frequent house cleaning to eliminate animals dander, mold, and dust. You may also want to stay indoors when the pollen count is high.

Over the counter medicines are available, but you may want to talk to your doctor first is you have another existing health condition. or are pregnant or breastfeeding.
If allergies are severe, immunotherapy, such as allergy shots, is another option for prevention or reduction of symptoms.

How are you surviving this allergy season? Are you doing the nasal salute, or perhaps you are giving your allergies quite a different salute. Let us know what you do to cope.

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March 25, 2017August 30, 2017 by Victoria Santalesa

Suggestions For Distraction-Free Sleep

So you’ve just gotten back from partying for 6 days in the desert and, boy, are you tired. You are going to sleep, but this will not be a regular sleep; this will be an epic sleep. You are going to sleep like the dead and pity the person or thing that dares to interrupt you. But a sleep like this will take careful planning. You need to make sure this sleep is totally free of distractions. If you can just stay awake a few more minutes, you should do the following to ensure your sleep is the blissful one you are anticipating.

Turn Off Electronics
In order to fall asleep, your body increases sleep hormone levels as it gets darker outside. In turn, your body begins to associate darkness with sleep. Exposure to light from electronics, like laptops and cell phones, inhibit the formation of these hormones. For a good night’s sleep, turn off all brightly screened electronic devises at least on hour prior to turning in.

Studies show that people who play computer games more than seven hours per week do not sleep as well as those who refrain from such activity. Also, social media outlets can raise stress and anxiety levels.

Cool Off
Heat can be a major sleep distraction. The best combination for a good night’s sleep is a cool room and hot skin. Set the thermostat to 65 or lower to induce sleepiness and prevent night sweats.

Woman sleeping with book

Keep It Dark
Bright lights are not conducive to good sleep. They trick the body into thinking it is daytime, and prevent sleep hormones from forming. Turn off night lights, overheads, and table lamps. Close your blinds and consider investing in light blocking curtain for extra relaxation.

If you chose to read or write before turning in, try a small book light as opposed to a desktop or overhead light source. if you own a bright clock, check out the dimmer option to lower brightness and face it away from you to avoid obsessive time checks.

Reduce Unwanted Noise
White noise generators are available, as are recordings of natural sounds. These rhythmic sounds can drown out noises which can interfere with sleep. You may also want to listen to some soft music. You can do an online search to find specific pieces of music recommended to aid sleep. Experiment with different types until you find which works best for you. It may be classical or modern ambient.

Use earplugs to keep out background noises and annoying sounds, like car alarms or barking dogs.

Woman with headphones

Avoid falling asleep with head phones on, as they may become uncomfortable. Play music with a self timer, so you don’t need to worry about shutting it off after a certain time.

Take A Supplement
Herbal and mineral supplements have been used as sleep aids since time immemorial. Try taking 600 mg of calcium with 200mg magnesium as a sleep aid.

Hops are also great for helping with insomnia and relieving anxiety. 30 -120 mg should send you off to sleep nicely.

Wild lettuce tablets can also help to reduce sleep anxiety. Take a recommended 30-120 mg nightly.

L-theanine is a another supplement know to improve not only quality of sleep, but also alertness upon waking. Green tea also contains trace amounts of the amino acid.

Valerian roots supplements are another cure for insomnia. Two hundred to eight hundred mg whole help you fall asleep quickly and easily.

How do you keep your sleep distraction-free? Let us know how you keep your bedroom a sanctuary.

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March 24, 2017August 30, 2017 by Victoria Santalesa

Tips For Maintaining Your Oral Health

If you are new to a relationship, you can expect to become very familiar with your partner’s mouth. Like it or not, smooches, pecks, and exchange of oral fluids are all par for the course in the early stages of dating. This is why it’s not very surprising to learn that the top criteria for choosing a mate is good teeth. In fact, when it came to polling, 58% of men and 71% of women chose good teeth as the number one “must have” for a date, which may be as good a reason as any for wanting to make sure you have outstanding oral health.

However, even if attracting a mate is not a priority, there are many other reasons for wanting to keep your mouth healthy. Studies also show that those who practice healthy oral hygiene have a much larger chance of keeping their teeth. So, whether you want to keep your love life thriving or whether you want to keep your choppers where they are, here are some tips for oral health maintenance.

Woman brushing teeth

Brushing
Keeping your pearly whites pearly white is the first step to keeping teeth in prime condition. The American Dental Association advises these brushing tips.

Brush Teeth Twice A Day
Be sure to do a thorough job, don’t rush it.

Use The Right Stuff
Make sure you have a fluoride toothpaste and a brush with soft bristles that fits comfortably in your mouth. Battery operated and electric toothbrushes can reduce plaque and gingivitis, a mild gum disease, more effectively than regular brushes and can also be helpful to those who have arthritis or other problems which make brushing difficult.

Do It The Right Way
Hold your brush at a slight angle with the bristles pointed toward the area at which your tooth and gum meet. Use gentle back and forth motion, brushing the inside, outside, and chewing surface of your teeth and tongue.

Keep Equipment Clean
Rinse your toothbrush after every brushing and store in an upright position, allowing it to dry before using it again. Separate your brush from other toothbrushes to prevent contamination. Note that while some brushes come with covers or containers, it is best to avoid routine use of these storage devices, as they can accelerate the growth of mold, yeast, and bacteria.

Replace Toothbrush Regularly
Aim to replace your brush or the head of your battery operated or electric brush every three to four months, or sooner if it begins to look frayed.

Woman flossing

Flossing
Daily flossing is the way to reach the spaces under your gum line and between your teeth. The following are a few ADA flossing basics.

Technique
Aim to break off an 18 inch thread of floss. Wind most of it around the middle finger of one hand and the rest around the middle finger of the other. Grip the floss between your forefinger and thumb.

Easy Does it
Use a gentle rubbing motion to guide the floss between your teeth. Avoid snapping the floss into your gum line, instead try to curve it against the teeth where they meet your gums.

One Tooth At a time
After sliding the floss into the space between your tooth and gum, rub the side of the tooth in a vertical motion. Unwind fresh floss as you move through your mouth to the rest of your teeth.

Floss Alternatives
If you find it difficult to handle floss, there are interdental cleaners, such as pre-threaded flossers. water flossers, dental picks and silicone plaque remover that can do the job just as well.

Other Suggestions
Besides regular brushing and flossing, you may want to incorporate the use of a fluoride containing mouthwash into your oral routine. Also, try to avoid using toothpicks or objects that can cause injury to the gum and allow bacteria in.

Woman with dentist

Seeing A Dentist
No matter how well you take care of your teeth, it is always important to see a professional regularly.

However, you may want to contact your dentist immediately if your notice the following:

Tender, red, or swollen gums
Bleeding gums
Gums pulling away from teeth
Loss of permanent teeth
Changes in the alignment of your top and bottom teeth
Chronic bad breath or a strange taste in the mouth
Variation in the fit of dentures or partial dentures
Trouble swallowing
Unusual cold or heat sensitivity
Mouth sores and ulcers that don’t heal in a timely fashion.

We wish you good brushing and great oral health! Let us know how you keep your teeth in shape. We love to hear from you!

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March 23, 2017 by Victoria Santalesa

Causes of Adult Malnutrition

Malnutrition. It is defined as an excess or deficiency in intake of nutrients It refers to both the overweight and the underweight and, for the first time in centuries, the numbers are getting close. While feeding the hungry has always been always a priority, it is increasingly becoming the case that hunger is merely being traded for obesity, with one form of malnutrition simply being replaced by another, resulting in heart disease, cancer, chronic illness and shorter life expectancies. Ironically, at time when out nation has the most potential to eliminate the epidemic, it has boosted to record levels. Here are some of the most common causes of adult malnutrition.

Poor Diet
One of the leading causes of malnutrition is a poor diet. When an individual does not eat enough food, or if the food they do eat does not provide them with the nutrients required for good health, malnutrition may occur. Improper diet my be cause by several factors, including dysphagia, which is a difficulty swallowing due to an illness.

Sad woman

Mental Health Disorders
Poor mental health is often linked to a malnutrition. Depression may interfere with healthy eating habits and patients with eating disorders, such as bulimia and anorexia, may also suffer from malnutrition.

Limited Mobility
Individuals who have a hard time getting around may become victims of malnutrition because of difficulty getting out to go shopping or simply finding food preparation difficult.

Digestive disorders
Despite eating properly, certain people have health conditions which prevent their bodies from absorbing the nutrients necessary for good health. Examples include individuals with ulcerative colitis of Crohn’s Disease.
Patients with Celiac disease have genetic disorders that make them gluten intolerant. This results in an increased risk of damage to the lining of their intestines. This condition also results in poor food absorption.

Woman drinking

Alcoholism
Alcoholism is a long-term disease that can result in gastritis or pancreatic damage. These conditions interfere with the body’s digestion and prevent the body from absorbing vitamins and producing hormones necessary for the regulation of metabolism. In addition, the calories supplied by the alcohol may reduce food cravings, and result in the person’s lack of desire for food. Consequently, the person’s meager diet may not supply him or her with essential nutrients.

Food Shortages
Poor and developing nations often suffer food shortages due to lack of agricultural technology, such as fertilizers, pesticides, and advanced methods of irrigation.

Food Prices and Distribution
Shockingly, according to the Food and Agriculture Organization, 80% of malnourished children live in nations that actually produce a surplus of food. In these cases, economist blame high food prices and problems with distribution of food to the needy.

Lack of Breastfeeding
Certain experts believe that much of the world’s malnutrition in children and infants is due to lack of breastfeeding. Some women are of the belief that bottle feeding is better, while other mothers, usually in the developing countries, abandon breastfeeding because their babies do not latch on properly, or the mothers find breastfeeding to be painful and uncomfortable.

Do you have any ideas for combatting malnutrition? Let us know how you believe this worldwide epidemic can be addressed. We’d love to start the conversation.

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March 20, 2017 by Victoria Santalesa

Setting Personal Goals For Healthy Living

Being unhealthy is not just a part of your life; it’s a part of your identity. And now you’ve decided to make the change. But you’re uneasy. What are your buddies going to think when you beg off a trip to the bar in order to go to the gym? What are they going to say when you pass on the midnight donut run? When you get the spinach pizza instead of the meat lovers?

Setting personal health goals can be difficult, especially when you’re accustomed to a less than Jack Lalanne approved lifestyle, but it can be done. Here are some tips on doing just that.

To-Do List for Healthy Living
Go see your doctor. Even if you’re feeling great, it’s always a good idea to make sure everything is running smoothly. Get yourself screened and immunized and get the answers to all of the nagging questions that may be on your mind.

Keep tabs on your height and weight and make sure you are getting in enough physical activity. The CDC recommends that adults get a minimum of two and a half hour of moderate aerobic activity and 15 minutes of more intense aerobic activity each week, plus muscle training exercises at least two days a week.

Nutritionist Kathianne Sellers Williams, MEd, RD, LD tells you to, “Keep track of what your eating–all of it. The idea is to write it down without judgment. You can’t change what you’re not aware of or don’t acknowledge.”

Check your relationships and evaluate your mood and energy levels. Make sure you’re surrounded by people that enrich your life; get adequate sleep, and monitor yourself for signs of depression.

Food

Improve Your Diet
Its all about taking back the power over food. Says Williams, ” Instead of,’I should be eating more fruits and vegetables,’ it’s, ‘I choose to eat more fruits and vegetables,’ or, ‘ I choose not to, It shows your in control, you’re making the choice. Stock the kitchen with healthy foods, so you have a healthy strategy for when cravings hit. Slow down and enjoy your food. According to Williams, “You’re much more likely to feel psychologically satisfied,'” and shoot forgive to nine servings of varied vegetables and fruits per day.

Exercise More
Not the exercise type? No such thing! Dr. Williams says there’s no need to stick with the dreaded cardio: find something you enjoy and keep track of what you’re doing. Put big X’s on the calendar on days when you exercise. A visual record will Keep you motivated. Set weekly goals rather than daily ones, so you have greater day-to-day freedom. That way, you can forgive yourself if you miss a day, so long as you make it up before the weekend

Cut Down On Stress
When it comes to handling stress, Williams has two suggestions. Routine maintenance entails the development of coping skills, like meditation or yoga to keep your stress level down. You can also breakthrough stress, by finding ways to handle stressful situations when they pop up. For example, you might run up and down the stairs to quell aggravation after a stressful encounter.

Woman sleeping

Sleep More Soundly
If sound sleep is a problem for you, Lisa Shives, MD has a few tips. The doctor advises avoiding the stimulation of computer and tv two hours before bedtime and recommends a light reading lamp that doesn’t shine into your eyes directly. She warns against vigorous exercise near bedtime and taking a hot bath to relax yourself mentally. Shives also stresses the importance of maintaining a regular sleep schedule and making good sleep a priority saying sleep is, “just as important as diet and exercise.”

Sound doable to you? Of course it does! Let us know how you’re getting a handle on your health. We love to hear it!

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March 18, 2017 by Victoria Santalesa

Popular Health Food Myths

Eating pop rocks with soda can make you explode. This is perhaps the most popular and most bizarre food myths of all time. Although some may argue that the two together may be a lethal combination, it is not because of its likelihood to cause human combustion. While the fate of Mikey of Life Cereal fame may be unknown, it is safe to say he did not suffer death by Poprock. With the rate at which information about food changes , it is often hard to determine which facts from fiction. Here are some of the most commonly believed food myths that may seem all too easy to believe.

Low Fat Food is Better for You
Look at food labels to determine what kinds of fats are in foods before reaching for the low fat version. Seattle based dietitian Andy Bellatti says, “A good intake of healthful fats is beneficial for cardiovascular health. Prioritize mono saturated fats and omega-3 fatty acids. Many low fat diets are high in sugar and refined carbohydrates which are increasingly becoming linked to increased heart disease.” Low fat food are often low in good fats, which are necessary to cholesterol management and absorption of nutrients and also contain high levels of sugar and sodium to compensate for the blandness of the taste quality.

Dairy Is Best For Healthy Bones
According to Bellatti, too many people confuse dairy with calcium. “Dairy contains calcium, but so do dark-leafy greens. Milk is fortified with vitamin D, just like all milk alternatives. Additionally, bone health goes beyond calcium and vitamin D.” Vitamin K is important for bone health and leafy green have it while dairy products do not. Magnesium, also absent from dairy, is important for bone health as well.

Assorted dairy

If you’re concerned about the health of your bones, you’re best bet is to make sure you get enough calcium in your diet and, as the Harvard School of Public Health points out, “milk isn’t the only, or even best source of calcium.” Collard greens, kale and bok choy may be considerably better sources of both calcium and vitamin D.

Drink 8 Glasses of Water per Day
Boston based nutritionist Alannah DiBona says there is no given rule for how much water a person needs in a day. “Water’s been touted as the cure for all sins, and in some ways, it’s true – proper hydration is necessary for just about anything body and mind-related. However sixty- four ounces per day isn’t always going to be the right number for you.” Instead, try to determine your water intake by dividing your body weight in half and trying to drink that number in ounces of water daily.

Dibona also urges us to “Remember that water is available to you through all liquids, fruits, vegetables, and that the mark of proper hydration is a very light yellow-colored urine.”

Eating Eggs Raises Cholesterol
According to DiBona, “More often than not, a person diagnosed with high cholesterol will go out of his or her way to avoid eggs, which is really unnecessary. The body’s cholesterol levels are influenced by certain saturated and trans fats; eggs contain very little saturated fat and absolutely no trans fat. Depriving yourself of an egg means foregoing 13 naturally occurring vitamins and minerals and a really delicious breakfast item.”

Poached egg

High Sodium Foods Taste Salty
While there is no doubt that management of salt and sodium intake are important, especially for those with diabetes and hypertension, you should know that salty taste is not necessarily characteristic of high sodium foods. Belatti explains, “While surface salt is noticeable, stealth sodium, added during processing, is harder to taste. This is why many people don’t realize that a Dunkin’ Donuts corn muffin contains as much sodium, as 9 McDonald’s Chicken McNuggets.” He stresses the importance of looking up nutrition information to check the sodium content of foods at your favorite restaurants and eateries.

What other food myths do you want to debunk? Let us know!

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March 16, 2017 by Victoria Santalesa

Tips For Changing Your Diet

It’s time to face facts. You’ve outgrown your diet- in more ways than one. Your waistline has matured and its time for your tastes to do the same. It’s come down to saying goodbye to your Oreos or your skinny jeans, and nothing comes between you and your Calvins. You need to revamp your diet or restock your closet, and you’ve made your choice. The only thing is, you’ve gotten so comfortable eating junk food, you don’t know where to start. Hold on to your cutoffs; here are some tips for changing your diet.

It’s Hard
We’ve all heard the expression, “you can’t teach an old dog new tricks,” but that doesn’t mean there are no exceptions. John Foreyt, PhD, says, “Many people are skeptical about changing their diets because they have grown accustomed to eating or drinking the same foods, and there is fear of the unknown or trying something new.”

He also notes the tendency to lapse into old habits during times of stress. “Everything can be going along just fine until you hit a rough patch.” To combat these feelings, Foreyt advises that you acknowledge the habits you want to fix, figure out why you have these habits, and make a plan to slowly change your bad habits into healthy ones.

Steps to Fixing Bad Eating Habits

Go slowly
Make changes slowly. Experts recommend starting each day with a good breakfast and getting 8 hours of sleep a night to avoid stress eating.

Work on structuring your meal habits. Eat seated at a table without distractions and try to eat more frequently with family. Try to learn to eat only when you are hungry and stop when you are full.

Make dietary changes. Aim to reduce portion sizes by 20% and no second helpings. Use whole grain bread for sandwiches and swap mayo for mustard. Flavor coffee with skim milk instead of cream and eat a healthy meal or snack every few hours.

Mother and daughter making salad

Change your cooking methods. Use cooking spray and nonstick pans instead of oil to reduce fat and experiment with more nutritional ways of cooking, like roasting, baking, grilling, or poaching.

Drink more water and cut down on sugary sodas and juices. Limit alcohol intake to 1-2 drinks per day. Try to eat large portions of foods with high water content, like salads and veggies, instead of calorie dense foods, and flavor foods with herbs, vinegar, lemon, or mustard instead of fattening sauces.

Pay Attention
Become more aware of what you’re eating. Keri Gans, MS, RD, advises, “Read food labels. Become familiar with lists of ingredients and start to take notice of everything you put into your mouth.” Once you begin to assess your diet, you will probably realize the need for improvement.

New Week New Goal
Maybe one week your goal will be to try a new vegetable, or a new exercise. Don’t overwhelm yourself by taking on too much at one time. Take it slow and figure out what works and what doesn’t.

Be a Realist
Don’t expect to see results right away and keep in mind that it usually takes about a month to adapt to new habits.

Diet planning

Have a Plan
Be specific. “To say ‘I am going to work our more,’ won’t help you,” says Gans, “what will help is thinking about when and how you can fit it into your lifestyle.” Plan certain days on which you will go to the gym and stock up on healthy food.

Manage Stress
Change can be stressful. To handle it, Foreyt advises, “Focus on dealing with stress through exercise, meditation, or whatever works for you, so you don’t fall back into those bad habits during periods of stress or use food to help you cope with the situation.”

Are you working on changing your eating habits? Let us know how its going and add your comments and suggestions!

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March 15, 2017 by Victoria Santalesa

Make the Switch To Organic Foods

What does it mean to “go organic?” Is it the environmental equivalent of buying Christian Louboutins? Does it mean meeting friends for organic Suncrust Pizza at the LYFE cafe followed up by a trip to Dunkin’ Donuts? Making the switch to organic foods is not a trend, its a commitment. It means being diligent about shopping practices, and may even require some economical sacrifices. However, it also means taking steps toward a chemical free environment. If you’re considering making the switch, here are some things you need to be prepared to do.

Make Room In the Fridge
Since organic produce typically does not last as long as inorganic, you’ll have to inspect your refrigerator and food storage areas to make sure you have room to store it. Clean out rotten produce to make room for your newer, healthier items.. Consider stocking up on frozen organic versions if frequent trips to the market are inconvenient.

Make a List
Make a list of items that you are running low on and gradually replace them with organic versions. This will cut down on waste and stretch out your finances while you are making the transition.

Organic Produce Shopping
Thin skinned produce or produce without peels have the least protection against pesticides. When switching to organics, berries, celery, apples, bell peppers, peaches, greens, and potatoes should be your first priority. Thicker skinned produce, such as avocados, pineapples, melons, and mangoes pose less of a health risk, and can be held off on, if you need to make the transition slowly.

Shopping for organic food

Organic Dairy
Switching to organics will also mean converting to organic milk and dairy products to avoid antibiotics and pesticides. Although there may be a significant price difference, keep in mind that the switch will help to support and more natural agricultural system.

Meat and Eggs
If meat and eggs are dietary staples for you, you will want to purchase hormone free and organic forms of these proteins. Organic meat will probably be the most costly of all your switches. You may want to accompany this swap with the purchase of few organic flavorings, seasonings, and condiments, to keep your transition tasty.

Read Labels
Look for the “USDA organic” certification on the label of your food to make sure the Department of Agriculture has deemed it free of synthetic fertilizers, pesticides, and that no ionizing radiation was used in the processing of the food. “100% organic” indicates all ingredients are organic, whereas simply “organic” means 95 % organic, and “Made with Organic Ingredients” means that 70 % of the ingredients were not genetically modified.

Shop Around
Go to different grocery stores to find the best prices and selections of organic food. Your regular grocery store probably has an organic food aisle, and you may be able to find organic foods place next to the nonorganic. Health food stores, membership stores, and farmer’s markets can be good organic food sources and you can always consider starting your own garden, if you are so inclined.

Eating out

Eating Out
Do your research when it comes to restaurants. Some restaurants may claim a dish is organic, but key uses seasonings, oils, and other components that may not be. Specialty restaurants are generally most reliable.

What do you think? Are you prepared to take the steps for a healthy environment and a healthy you? Let us know!

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March 2017

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