Freshman 15...

...7 tips to avoid it

I posted earlier today about kids going back to school and what that means for families, moms in particular.  But I'm reminded also that some "kids" are off to college for the first time ever.

For Freshmen, this is a new way of life, away from the structure of home and family meals.  Thus, the dreaded Freshman 15 enters the picture. Often this added weight occurs not just in the first year of college, but in the first two years and is attributed to stress, increased alcohol consumption and poor eating habits.

You can avoid the Freshmen 15 by following the 7 tips to choose healthy foods:

1. avoid eating when stressed, while studying, or while watching TV
2. eat slowly
3. eat at regular times and don't skip meals
4. keep late-night snacking to a minimum
5. watch the size of your portions and resist going back for additional servings
6. steer clear of vending machines and fast food by keeping  healthy snacks like fruit and vegetables on hand in your room
7. replace empty-calorie soft drinks with water or green tea

At the University of Florida, the Student Health Care Center offers Nutriton Services to currently enrolled students as no cost. Nutrition Services may address:

• Weight gain
• Weight loss
• Eating disorders
• Vegan and vegetarian lifestyles
• Gluten-free living
• Diabetes
• High blood pressure and high cholesterol
• Tips for a busy college student
• General nutrition information

They also offer a free downloadable Gator Grub Cookbook with healthy recipes for college students. Check with your school for similar services.

Be proactive this year and take control of your health!  For weight loss or weight maintenance tips or a free weight loss consultation, contact me.

A family that eats together...

...is just plain healthier

Well, its that time of year again, we'll all be heading back to school in the next couple of weeks.  You may be headed into a whirl-wind of driving here and there, homework, science projects, football games and more. With the back-to-school hustle and bustle of extra-curricular activities, it can be difficult to squeeze it all in, much less think about having a healthy dinner together as a family.

It's important to realize that family dinners make families healthy. According to a new Columbia University survey, teenagers who eat with their families at least five times a week are more likely to get better grades in school and much less likely to have substance abuse problems.The same study also found that having family dinners five or more times a week meant teens were 42 percent less likely to drink alcohol, 59 percent less likely to smoke cigarettes, and 66 percent less likely to try marijuana. Other studies indicate that children who have structured dinners with their families at least 3 times per week are 25 percent less likely to struggle with obesity.

The most important key to having family dinners even on school nights is having a meal plan. This will simplify both food shopping and meal preparation, and help save money too.  Go a step further by cooking large batches and then freezing them for future use.  This makes the most of time spent in the kitchen.   For instance, Tuesday is always spaghetti night at our house. I make enough for at least 2 or 3 weeks when I'm in the kitchen and freeze part for the next week.  I do the same with meat loaf and chili.

Family dinners don't have to be home-cooked 3 course meals.  Having take-out at home and sitting down at the table together for 20-30 minutes can make a difference. On Wednesday nights, we typically have our family dinner at Subway on the way home from church. We go in and sit down to eat and usually have a lot of laughs. There is always benefit to having a structured schedule on school nights.

Start the year off right, plan ahead and stay healthy! 

Get to the beach...

...for Vitamin D therapy

As summer approaches and many of you are already visiting the many nearby lakes, rivers, creeks and beaches, its time to talk about the good, the bad, and the ugly in sun exposure. There has been concern in recent years that the United States has gone too far in promoting protection from the sun since it is a great natural source of Vitamin D3.

Vitamin D3 has benefits for men, women and children:

• Helps strengthen immune system
• Helps prevent osteoporosis
• Helps prevent cancer
• Helps prevent type 1 and type 2 diabetes
• Helps maintain blood levels of calcium and phosphorus
• Helps increase absorption of calcium
• Potent immune system modulator
• Four times as potent as Vitamin D2
• Helps lower inflammation by increasing anti-inflammatory messengers
• Helps prevent risk of coronary artery disease
• Helps control insulin synthesis and secretion

Vitamin D deficiencies were rare when most men worked out in the sunny fields and women hung clothes out on the line. But as work shifted from farms to offices, that changed. Elderly individuals, obese individuals, exclusively breastfed infants, and those who have limited sun exposure are all at higher risk of Vitamin D3 deficiencies. Also, individuals who have fat malabsorption syndromes (e.g., cystic fibrosis) or inflammatory bowel disease (e.g., Crohn's disease) are at risk.

There is strong evidence that deficiencies may result in rickets, muscle weakness and pain, osteoporosis, psoriasis, and thyroid issues.

How much sun is safe for your skin?

Considering the fact that sun exposure is both natural and essential for life, avoiding it to the extreme that’s commonly recommended certainly doesn’t seem right. Multiple sources, including the Mayo Clinic, say that 10-20 minutes of sun exposure is safe for healthy skin. Beyond that, apply your sunscreen.

Maintain healthy, resilient skin by drinking plenty of water (at least 64 ounces each day) and eating a healthy diet with a good balance (20%) of fatty acids.

Other sources of Vitamin D:

Vitamin D is found in dietary sources such as fish, eggs, fortified milk, and cod liver oil. Being in the sun also contributes to the daily production of vitamin D3.

The dietary recommendations from the FDA are 400-800 IUs a day dependant on age. But many experts believe that these recommendations are far too low to maintain healthy vitamin D levels. They advocate for supplementation of about 2,000-4,000 IUs per day and a dose of daily sunshine in the summer.

For more information on Vitamin D3 supplementation, or eating for healthy skin, contact me.

Eat to be Stress-Free

Lake Desoto Farmers' Market, Lake City, FL

Stress can take a toll on your body, your mind and your life. Insomnia, hypertension, headaches, fatigue, and stomach pains are clues that you are under too much stress. Chronic stress can lead to more serious mental disorders such as anxiety and depression as well as physical illness.

A 2010 study by the American Psychological Association found that twenty-nine percent of obese adults reported they experience a great deal of stress. Obese adults are highly likely to report poor eating habits as a result of their stress.

Healthy eating can help combat stress.  A healthy diet should include lots of fruits and vegetables, lean meats, fish and poultry, and low-glycemic (or complex) carbohydrates.  When eating to combat stress, stay away from trans fats, typically found in cakes, margarine and fried foods, salts and added sugars, like those found in sodas and breakfast cereals just to mention a few. 

Low-glycemic carbohydrates are great for combating stress because they release serotonin, a “feel good” chemical in the brain. These are found in leafy, green vegetables as well as whole grain foods. Vitamin C, found in broccoli, green bell pepper, strawberries, kiwis and oranges, also plays a role in combating stress, giving your immune system a boot and helping relieve fatigue.  

When making a decision to incorporate healthier eating habits, consider choosing fresh foods first (then frozen or canned).  Local farmers’ markets or locally owned super markets and produce stands tend to have the freshest in-season items, as well as fresh meats.  There is also a considerable cost savings available when shopping locally.

Local favorites:  Norman’s Roadside Produce in Starke, FL, KCs Produce in Lake City, FL, Lake Desoto Farmers’ Market in Lake City, FL

Nearby favorites:  Ward’s Supermarket, Union Street Farmers’ Market

 

It's coming...

Via: MedicalBillingAndCoding.org

Get up...

Via: Medical Billing And Coding

Fatter Future...

... for our kids

3 of 4 American's will be overweight by 2020, America is leading the way as the fattest country in the world. Parents, YOU are the example for your children!! Obesity is the foundation of over 35 diseases and at least 12 forms of cancer!

Got Stress?

Thanksgiving menus, Christmas lists, shopping, parties, plays, dinners, your in-laws.... AAUGH!!

These are just a few things that could be stressing you out as the holidays draw nearer. This stress combined with all of the 'comfort' foods that will be available over the next month can easily lead to that seven pounds we talked about last week.

Take a look at this Q&A from Edward T. Creagan, M.D. and the Mayo Clinic.

Q: How do you control stress-induced weight gain?

A: When you're under stress, you may find it harder to keep up healthy-eating habits. Also, during particularly stressful times, you may eat in an attempt to fulfill emotional needs, which is sometimes called stress eating. And you may be especially likely to eat high-calorie foods during times of stress, even when you're not hungry.

To combat weight problems during stress and reduce the risk of obesity, you need to get a handle on your stress. When you feel less stressed and more in control of your life, you may find it easier to stick to healthy-eating and exercise habits. Try these stress management techniques to combat stress-related weight gain:

1. Recognize the warning signs of stress, such as anxiety, irritability and muscle tension.
2. Before eating, ask yourself why you're eating — are you truly hungry or do you feel stressed or anxious?
3. If you're tempted to eat when you're not hungry, find a distraction.
4. Don't skip meals, especially breakfast.
5. Identify comfort foods and keep them out of your house or office.
6. Keep a record of your behavior and eating habits so that you can look for patterns and connections — and then overcome them.
7. Learn problem-solving skills so that you can anticipate challenges and cope with setbacks.
8. Practice relaxation skills, such as yoga, massage or meditation.
9. Engage in regular physical activity or exercise.
10. Get adequate sleep.
11. Get encouragement from supportive friends and family.

What are your stressors during the holidays and how do you overcome them?

Upcoming Event - TONIGHT - Macclenny, FL

At FirstFitness we are Transforming Lives, Restoring Hope and Fulfilling Dreams!!

We are currently on a mission to raise awareness about diabetes and obesity! Join us tonight in Macclenny to learn more.

Also learn about the best weight loss program in America! With personal consulting and support along the way.

...I lost 10.5 pounds in 10 days and went on to lose 22 pounds in 1 month and have kept it off since May 2009. I have gone from a tight size 11 to a slim size 4 and I FEEL great! I have more energy than ever!

These are proven health and wellness products with money back guarantee.

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Come and find out for yourself!

Get the training, tools, and strategies to accelerate your journey to successful health and financial freedom. RSVP here!

Also tonight:

"The Lady in the Red Pants Interview" -- a frank, in-depth interview by Dr. Eileen Silva, who trains medical doctors in integrative medicine, as she interviews my friendDiane Miller, an amazing lady who has gone through 2 failed gastric bypass surgeries to "finishing the journey" with FirstFitness and keeping the weight off for nine years going from a size 22 to a size 4!

You don't want to miss this! Everyone struggles and it is often difficult to understand obesity, Diane and her husband Charles have recently been moved to reach out to others and share this battle to help fight obesity.

Listen in with us from Crystal River Seafood in Macclenny or dial 702-473-3463, and enter code: 832670# at 8:00 pm eastern.

RSVP here.

Independence...

...what does it mean to you?

This is one of my favorite holidays. Summertime is here in full force, which I love, high temps and all! My favorite thing about the 4th, of course the fireworks!! I just can't miss them, its simply not an option. I hope to share with you sometime this weekend a childhood memory of how I did miss the fireworks once and was scarred for life.

Fireworks are just a great symbol of patriotism to me. When I see them, I am immediately reminded of the National Anthem, "the rocket's red glare, the bombs bursting in air, Gave proof through the night that our flag was still there."

The 4th is also a time when I think about our freedoms and independence. The greatest freedom we have is the freedom to worship our God. In this great country, and yes it is great, I can leave home and travel to a church to praise and worship my Heavenly Father anywhere, anytime. I can tell others of my faith in Him, publicly, even on Facebook, I can share my beliefs on the clothes I wear, my jewelry, with a fish on my car and a cross on the rear-view mirror, all with no fear of being persecuted by my government.

This year in particular, I recognize that it is to our soldiers that I owe this freedom. They are in other countries, countries where Christians are persecuted and killed, fighting for my independence, my freedoms, the greatest of which is to worship and praise my Savior.

To all soldiers and veterans, I say thank you. Thank you for giving me and everyone of us the freedom to know and worship the Almighty Creator.

I'm excited that I will attend a festival to honor Veterans this weekend as I pursue the "American Dream", yet another great thing about this country. My friends and new business partners at Anytime Fitness in Starke invited me to be a part of their booth at the VetFest Musicfest in Waldo this weekend! I can't think of a better way to celebrate my independence, helping my friends as they, too, pursue the "American Dream" and helping others find or regain their health through nutrition and exercise! Together we are going to lower the obesity rate in Starke and surrounding areas!

The Vet Fest Musicfest will be held on July 2-3, 2010 at the Classic Cafe and Dixieland Music Park in Waldo, FL (Friday starting at 2 pm and Saturday starting at 10 am and lasting till 11:30 pm both nights! There will be 2 full days of Live Entertainment, Food and Drinks, Fun, and so much more. Don't miss this amazing time. Proceeds will benefit the Major Alan Rogers Scholarship Fund at the Santa Fe Community College. Major Alan Rogers was a classmate of my husbands.

Anytime will be offering some amazing pre-opening deals at the festival:

No registration fee

Your choice of either FREE months at the end of your membership agreement
Or
Unlimited FREE tanning for the duration of your membership agreement

The membership agreements are either 12 months or 18 months.

If you go with the 12 months membership then you get 2 FREE months at the end of the term.

If you go with the 18 months membership then you get 4 FREE months at the end of the term.

Also, the first 100 members will get a FREE Anytime Fitness T-shirt.

So come out and support our veterans, enjoy some great live music, and stop by to see us!

Lead by Example...

"You were bought at a price. Therefore honor God with your body."-- 1 Corinthians 6:20

Did you know that one third of all children ages 2-19 are overweight or obese? Most of these children will become diabetic. (ABC News) This means our children can expect a shorter life span than that of their parents. It's time we reverse these statistics! It starts with us as parents. Educate your children; create healthy eating habits from the start; lead by example!

Here are some tips for creating a healthy eating environment for children from Dr. Mercola:

"Ultimately, teaching your child the importance of healthy foods and exercise is the key to maintaining health. With that in mind, here are some tips to foster a healthy view of food and self-esteem in your child.

• Lead by example and seek to maintain optimal body weight for yourself and your spouse
• Refrain from making jokes about your child’s weight, even if no harm is intended
• Explain the health risks of being overweight to your child, but avoid comparing your overweight child to other children, including thinner siblings
• Cook healthy meals for your family, and let your child be involved in making dinner, but avoid making your child eat different food than the rest of the family
• Encourage your child to make healthy food choices and praise them when they do instead of putting your child down about weight or eating habits
• Instead of using food as a reward or punishment, have healthy snacks available at all times, and explain to your child the benefits they’ll get from eating these fresh, whole foods

Creating health is actually quite simple when you get right down to it. It’s a matter of returning to the basics of whole, fresh, organically-grown foods packed with all the nutrients your body needs. Team that with exercise and proper sleep, and you have the recipe for growing an optimally healthy child."

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Dr. Mercola has made significant milestones in his mission to bring people practical solutions to their health problems. A New York Times Best Selling Author, Dr. Mercola was also voted the 2009 Ultimate Wellness Game Changer by the Huffington Post, and has been featured in TIME magazine, LATimes, CNN,Fox News, ABC News with Peter Jennings, Today Show, CBS’s Washington Unplugged with Sharyl Attkisson, and other major media resources. Mercola.com