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New post: Rehab Program Gets Back Pain Patients Back to Work Sooner (HealthDay) on http://ping.fm/xJh44
Tuesday, March 16, 2010
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Friday, March 5, 2010
Nutrition Tips for an Older You!
Nutrition tips for this new, healthier group of grandparents will still promote the importance of fluids and fiber but also will have a new spin on dietary balance and moderation:
- Maintain a healthy body weight. Preparing well-balanced meals, eating in moderation, and including exercise in your daily activity can help you achieve or maintain a healthy weight.
- Look for low-fat options. High-fat diets can lead to overweight, heart disease and some types of cancer. Substitute lower-fat options for your high-fat foods. Choose lean cuts of meat, remove the skin from chicken before you cook or eat it, and increase your fish intake. The healthiest food preparation methods are baking, broiling, roasting, and grilling.
- Avoid the salt shaker. Just one teaspoon of salt contains 2400 mg of sodium, about the recommended daily amount for people whose blood pressure is normal. Limiting the sodium in your daily diet can help lower blood pressure and avoid unwanted fluid retention. Load up on fruits and vegetables, which are naturally low in sodium. Try using herbs and spices instead of salt to season your food. Avoid high-sodium foods such as processed meats, canned foods, and frozen or dry-packaged meals. Fresh is best!
- Increase your fiber. Getting plenty of fiber in your diet can help lower your cholesterol and keep your bowels regular. High-fiber foods also tend to be low in fat and calories. Examples of fiber-rich foods include fresh fruits and vegetables (including edible skins), dried beans, split peas, lentils, oatmeal, figs, oat bran, and whole grains.
Meet your fluid needs. Fluid needs vary from person to person, depending on your medical history. In general, try to drink 6-8 glasses of water each day. Drinking enough fluids will help you avoid constipation and dehydration. You can also increase your fluid intake by having a popsicle, Jello, or pudding for dessert, and sipping on water, fruit juice, or low-fat milk or milkshakes between meals.
Source: Yahoo Health
March is Nutrition Month - Focus on fruits and vegetables
- Focus on fruits and vegetables. "Add a serving each day to one meal and increase it every few weeks," says Toby Smithson, a registered dietitian and a spokesperson for the ADA.
- Eat locally when you can. Try a CSA or visit a farmer's market--which makes for a fun family outing, too; let kids pick out some new foods to try.
- Make calories count. If you're going to consume 200 calories, make sure you're getting some vitamins and nutrients out of the deal.
- Test your taste buds. Mix it up by adding new foods to your meals and snacks. "Try a fish you've never eaten before or find a new vegetable recipe," says Smithson." By testing yourself, you might find new healthy favorites to add to your regular grocery list."
- Treat yourself, healthfully. Eat when you're hungry. If you're craving something sweet, indulge; there are ways to do it without loading up on junk.
Tuesday, March 2, 2010
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