December can be hazardous to your health in more ways than one. With daylight at its annual low, curling up on the couch is far more appealing than going to the gym, and the ubiquity of holiday treats makes sticking to a healthy eating plan more of a challenge than ever. But don't despair -- with a bit of motivation and planning, you can make it through December healthier than ever. Here are 10 simple tips for inspiration.
1. Have a snowball fight with your kids
There's something about the first snowfalls of the season that make even the most winterphobic among us want to frolic outdoors. Make the most of that sentiment by playing in the snow with your kids. Throw snowballs, make snow angels or build your own Frosty. The exercise and fresh air will do you all good, and the fun of acting like a kid will help relieve your holiday stress.
2. Eat more fibre
Fibre is an essential part of a healthy diet -- it promotes good digestion, can help regulate blood sugar and is thought to lower one's risk of heart disease and cancer. Health Canada recommends 20 to 35 grams per day for adults. Try to get your fibre from food sources rather than supplements, as foods that are high in fibre tend to be plant foods that are also high in vitamins, minerals and phytochemicals. As a general guide, aim for lots of fruits and vegetables and go for brown over white, or whole grains over refined grains -- whole wheat pasta, for instance, contains more than twice the fibre of white pasta.
3. Help someone in need
Not only is altruism good for the soul, if you choose the right project, it can help relieve stress and even boost your level of activity. Whether it's volunteering for a charitable organization or shovelling snow for an elderly neighbour, help someone out this holiday season. Even better, get the whole family involved and make it a group project -- there's no better lesson to teach your kids than how to give.
4. Drink more water
We all know how important hydration is for our health, but when it's cold outside, it's easy to miss out on your eight glasses a day. If you have trouble making sure you're getting enough H2O, plan ahead. Try filling a pitcher of water in the morning that must be empty by evening, or put a sticky note on your monitor at work with boxes you can check off every time you finish a glass. Too chilly to drink water? Go for green or herbal tea instead.
5. Take a yoga class
Yoga devotees swear by this ancient practice for its ability to increase strength, flexibility and balance and decrease stress. Who could ask for more? If you've never done yoga, there's no better time to start than now. Fallen off the wagon? Try a new teacher, studio or style to increase your motivation.
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Monday, December 29, 2008
Wednesday, December 17, 2008
Eating for Breast Health
I’ve made a resolution to eat better for my breasts. I’m hoping that once I identify all of the most boob-healthful foods, I’ll start nibbling and “won’t be able to stop.”
OK, I adapted that line from an ad for the incredible edible candy bra (which popped up during my search for healthy breast food). Unfortunately, that kind of nibbling is not scientifically proven to enhance boob wellness—although I doubt that extensive studies have been done (any volunteers?).
What has been studied is less tasty.
For starters, you have to stop drinking so much (which immediately reduces the odds of ever putting on the incredible edible candy bra). While drinking one glass of wine is good for a woman’s heart, the experts aren’t so sure about the effects on the rest of your chest.
The National Cancer Institute, for instance, reports on studies that show the possibility of an alcohol-breast cancer link for even moderate drinkers. The good news: There is also research showing that 400 micrograms of folic acid each day (about the amount in a multivitamin) might offset the negative effects of that one glass of stress-reducing booze. I’m not a big drinker (I’d rather eat my calories than swill them), so it’s easy for me to play it safe.
A recent study out of the Vanderbilt-Ingram Cancer Center reinforced what researchers have reported before about the benefits of cruciferous veggies: Those very crunchy items like cauliflower, bok choy, and Chinese cabbage may have cancer-inhibiting qualities. More research needs to be done, but that study identified women with certain genes who had lower breast cancer risks because of their cruciferous diets.
I’ve never seen a piece of cauliflower that I liked—even covered with cheese sauce—and I don’t know if I have those particular genes, but more crunchy veggies can’t hurt, right? Luckily I have recently discovered an amazing slaw recipe made with fennel, and I’m hoping that, sans the high-fat prosciutto topping (certain fats, unfortunately, are another no-no when it comes to breast health, see below), it will help me get the five servings of veggies a day that will do my bust (and the rest of me) some good.
For more yummy ideas, check out these recipes featuring cauliflower, cabbage, and broccoli.
I know, I really do, that eating a high-fat diet, with more than 40% of daily calories from fat, increases breast cancer risks (good-bye pepperoni and double-cheese pizza). And I know that eating unsaturated fats—found in nuts, seeds, avocados, and olive and canola oils—contributes to mammary and whole-body wellness. I’m OK with that since I love nuts and guacamole and—O culinary and boobie joy!—my beloved fennel slaw has pistachios and olive oil in it! I’ll try not to eat a whole pound of it at one sitting.
I’m trying something else too, thanks to new research showing that a compound called lignans may actually reduce the growth of breast cancer tumors. I’ve taken to keeping a shaker of ground flaxseeds, which are rich in lignans and omega-3 fatty acids, in the fridge. I try to get in two or three tablespoons a day, on my cereal and yogurt, and in my (reduced good-fat) salad dressing. I know that time I put it on the pepperoni and double-cheese pizza doesn’t count, but give me snaps for trying.
I hope my boobs appreciate the dietary changes I’ve been making on their behalf. So far, nothing is probably as tasty as that candy bra, which, by the way, isn’t the only edible underwear I found online. There’s a whole gallery of brassieres constructed of foodstuffs, but not a flaxseed number among them. Given my attraction to fat-filled (breast-unfriendly) meats, I have to admit that I was intrigued by the bacon bra—although I like mine crispy.
OK, I adapted that line from an ad for the incredible edible candy bra (which popped up during my search for healthy breast food). Unfortunately, that kind of nibbling is not scientifically proven to enhance boob wellness—although I doubt that extensive studies have been done (any volunteers?).
What has been studied is less tasty.
For starters, you have to stop drinking so much (which immediately reduces the odds of ever putting on the incredible edible candy bra). While drinking one glass of wine is good for a woman’s heart, the experts aren’t so sure about the effects on the rest of your chest.
The National Cancer Institute, for instance, reports on studies that show the possibility of an alcohol-breast cancer link for even moderate drinkers. The good news: There is also research showing that 400 micrograms of folic acid each day (about the amount in a multivitamin) might offset the negative effects of that one glass of stress-reducing booze. I’m not a big drinker (I’d rather eat my calories than swill them), so it’s easy for me to play it safe.
A recent study out of the Vanderbilt-Ingram Cancer Center reinforced what researchers have reported before about the benefits of cruciferous veggies: Those very crunchy items like cauliflower, bok choy, and Chinese cabbage may have cancer-inhibiting qualities. More research needs to be done, but that study identified women with certain genes who had lower breast cancer risks because of their cruciferous diets.
I’ve never seen a piece of cauliflower that I liked—even covered with cheese sauce—and I don’t know if I have those particular genes, but more crunchy veggies can’t hurt, right? Luckily I have recently discovered an amazing slaw recipe made with fennel, and I’m hoping that, sans the high-fat prosciutto topping (certain fats, unfortunately, are another no-no when it comes to breast health, see below), it will help me get the five servings of veggies a day that will do my bust (and the rest of me) some good.
For more yummy ideas, check out these recipes featuring cauliflower, cabbage, and broccoli.
I know, I really do, that eating a high-fat diet, with more than 40% of daily calories from fat, increases breast cancer risks (good-bye pepperoni and double-cheese pizza). And I know that eating unsaturated fats—found in nuts, seeds, avocados, and olive and canola oils—contributes to mammary and whole-body wellness. I’m OK with that since I love nuts and guacamole and—O culinary and boobie joy!—my beloved fennel slaw has pistachios and olive oil in it! I’ll try not to eat a whole pound of it at one sitting.
I’m trying something else too, thanks to new research showing that a compound called lignans may actually reduce the growth of breast cancer tumors. I’ve taken to keeping a shaker of ground flaxseeds, which are rich in lignans and omega-3 fatty acids, in the fridge. I try to get in two or three tablespoons a day, on my cereal and yogurt, and in my (reduced good-fat) salad dressing. I know that time I put it on the pepperoni and double-cheese pizza doesn’t count, but give me snaps for trying.
I hope my boobs appreciate the dietary changes I’ve been making on their behalf. So far, nothing is probably as tasty as that candy bra, which, by the way, isn’t the only edible underwear I found online. There’s a whole gallery of brassieres constructed of foodstuffs, but not a flaxseed number among them. Given my attraction to fat-filled (breast-unfriendly) meats, I have to admit that I was intrigued by the bacon bra—although I like mine crispy.
Sunday, December 7, 2008
Quick Tips for Eating Out Without Breaking Your Calorie Budget
Eating out at a restaurant should be a fun experience, a treat even. (After all, you don't have to cook or do the dishes!) But if you're trying to lose weight—or even just hold steady and not gain pounds—dining out can be difficult. The good news: It is possible to enjoy a great meal away from home without breaking your calorie bank. These seven strategies will help.
Read the whole menu. Don't get fixated on the first dish you spot. Continue on to get a feel for all that's available. (Yes, you did pick the healthiest quesadilla but scroll along … you haven't even gotten to the whole section of fajitas, which are probably a better choice overall.) Estimate the calories before you make a decision about what to order.
Be the first to order. A grilled chicken salad may lose some of its appeal after you've heard a round of people ask for a cheeseburger with a side of french fries. Volunteer to go first and you won't be swayed by the rest of the gang. In fact, you may inspire them to order more healthfully.
Start with a salad. Many restaurants bring out bread (or a similar starter) to nibble on while you're looking over the menu. It can be easy to eat too many of these "appetizers," so if your tummy is roaring when you sit down, quiet it with a few bites of bread, but then order a small green salad or a broth-based soup to tide you over. These choices are often lower in calories and higher in nutrients than what you'll find in the bread basket.
Consider à la carte. Try getting a soup or salad and an appetizer, or a couple of side dishes, instead of an overly large entrée. Many restaurants these days offer smaller "tasting" plates or tapas-size portions too. They are worth a try and often just right in size.
Split the difference. If an entrée sounds like too much food, see if one of your dining companions would like to share it with you. Or set aside half of the food as soon as it arrives and ask the waiter to wrap it up for you. In doing so, you've not only cut your calorie intake in half, you've also just solved the problem of what to have for lunch tomorrow.
Ask for sauces and dressings on the side. Most restaurants use a heavy hand with toppings; they just can't help themselves. When sauces are on the side you can control the amount without having to miss out. Rather than pouring it on, dip the tip of your fork into the dressing or sauce, then take a bite of food, so you'll get a little taste in every bite.
Ask questions. Is there cream in the butternut squash soup? Is butter used in preparing the grilled chicken and, if so, is it possible for the chef to skip it? Request that food be prepared your way, within reason (asking for a salad on the side instead of chips is reasonable; asking to have the fish-and-chips special steamed instead of fried is not). Be polite but unapologetic; remember, restaurants are in the service business. Most are more than willing to accommodate your request—after all, you're paying!
Read the whole menu. Don't get fixated on the first dish you spot. Continue on to get a feel for all that's available. (Yes, you did pick the healthiest quesadilla but scroll along … you haven't even gotten to the whole section of fajitas, which are probably a better choice overall.) Estimate the calories before you make a decision about what to order.
Be the first to order. A grilled chicken salad may lose some of its appeal after you've heard a round of people ask for a cheeseburger with a side of french fries. Volunteer to go first and you won't be swayed by the rest of the gang. In fact, you may inspire them to order more healthfully.
Start with a salad. Many restaurants bring out bread (or a similar starter) to nibble on while you're looking over the menu. It can be easy to eat too many of these "appetizers," so if your tummy is roaring when you sit down, quiet it with a few bites of bread, but then order a small green salad or a broth-based soup to tide you over. These choices are often lower in calories and higher in nutrients than what you'll find in the bread basket.
Consider à la carte. Try getting a soup or salad and an appetizer, or a couple of side dishes, instead of an overly large entrée. Many restaurants these days offer smaller "tasting" plates or tapas-size portions too. They are worth a try and often just right in size.
Split the difference. If an entrée sounds like too much food, see if one of your dining companions would like to share it with you. Or set aside half of the food as soon as it arrives and ask the waiter to wrap it up for you. In doing so, you've not only cut your calorie intake in half, you've also just solved the problem of what to have for lunch tomorrow.
Ask for sauces and dressings on the side. Most restaurants use a heavy hand with toppings; they just can't help themselves. When sauces are on the side you can control the amount without having to miss out. Rather than pouring it on, dip the tip of your fork into the dressing or sauce, then take a bite of food, so you'll get a little taste in every bite.
Ask questions. Is there cream in the butternut squash soup? Is butter used in preparing the grilled chicken and, if so, is it possible for the chef to skip it? Request that food be prepared your way, within reason (asking for a salad on the side instead of chips is reasonable; asking to have the fish-and-chips special steamed instead of fried is not). Be polite but unapologetic; remember, restaurants are in the service business. Most are more than willing to accommodate your request—after all, you're paying!
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