Eat a variety of whole fruit, rather than fruit juice. "The whole fruit has more fiber, it's more filling, and it's naturally sweet." Have a fruit as a snack when you are craving something sweet. Less calories, less sugar, more fiber, more vitamins!
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You should strive to exercise for 30 to 60 minutes on most days of the week. Vary your routine to include aerobic exercises (jogging, dancing, swimming, kickboxing) and light weight training. The aerobic exercises raise your heart rate, which helps burn calories, while weight training adds muscles mass to your body. Muscle burns calories faster than fat, so the more muscle you have, the more calories you'll burn. If you haven't been physically active in awhile, you'll need to start slowly (for just 5 minutes if you feel too tired at first) and work your way up to longer, more intense workout. A great way to start moving is by taking a walk outside.
Bake, grill, steam or broil food instead of frying it. Avoid fast foods and fried food. Try to cook at home rather than buy on the road. What you cook yourself will usually be more healthy than what you buy.
Cut down on calories by trimming the fat off meat and taking the skin off chicken.
Always try to eat breakfast. "Eating breakfast can help many people manage their weight and may help curb binge eating"
Lack of physical activity is the second most important contributor to preventable deaths, trailing only tobacco use.
Take the stairs, park on the far end of the parking lot, do housework or yard work, walk during your lunch hour or walk on the spot while you watch TV. Exercise. The more the better and anything is better than nothing. - Current Medical Diagnosis and Treatment 2012 Influenza viruses are always changing, so annual vaccination is recommended. Each year scientists try to match the viruses in the vaccine to those most likely to cause flu that year. Flu vaccine will not prevent disease from other viruses (like cold viruses), including flu viruses not contained in the vaccine.
It takes up to 2 weeks for protection to develop after the shot. Protection lasts about a year. From: The CDC Come see me at the clinic if you are not feeling well or you need a check up. Call 327-6407 for an appointment or walk right in. Love yourself, take care of your health! Flu vaccines are now available for the 2012-13 Flu season.
Anyone over the age of 6 months can be vaccinated. The Flu vaccine is especially recommended for people over 65, people with chronic conditions like Diabetes, Asthma or hypertension, people who take care of children or the elderly and for health care workers. If you are allergic to eggs you should not take the vaccine. Here is the CDC info on the Flu vaccine. Love yourself, take care of your health! Try to avoid artificial sweeteners.
Jon Gabriel says: When I was struggling on one diet after another, when I weighed over 400lbs, I remember how impossible it was to get through the day without sugar... ... like most people, I was hooked. Everyone knows sugar messes up your energy levels and leads to weight gain - that's no mystery - but how do you stop? Unfortunately, most people do what I did - they start using artificial sweeteners like aspartame. I'm talking about Diet Coke, sugar-free candies and mints, and even desserts. Of all the artificial sweeteners out there, aspartame tastes pretty decent. It's sweet, and it really does have zero calories. But at what cost? ---------------------------------------------------------- Jane Bowen, M.D. says: "The fact that aspartame fattens people is generally well known.... aspartame also poisons your metabolism so you cannot burn calories." ---------------------------------------------------------- Aspartame has managed to remain on the "legal" list of food additives since the 1980's - but legal does not mean it's safe, and the truth is, it's not something you should ever eat. There are over 92 documented side effects from aspartame. Here are 12 of the more common effects: *impaired vision *tinnitus (ringing or buzzing in ears) *noise intolerance *epileptic seizures *migraines *memory loss *fatigue *depression *anxiety *insomnia *phobias *weight gain In case you missed it, read that last one again: weight gain. Food manufactures would lead you be believe that "sugar free" foods help you lose not gain, and yet, the reality is quite different. Check out his blog. Consider eliminating coffee and sugar from your diet. If you are tired and dragging it means you need more sleep, not more coffee!
See Ten Reasons to quit your coffee. |
Dr. Elsa WilsonGeneral Practice Physician and Life Coach. Archives
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