Foods that Fight Inflammation

Your immune system is designed to attack anything foreign that enters your body. This health protecting process produces inflammation. Inflammation can continue to persist long after your body has kicked out the pesky microbes, bacterium and chemicals.

One of the most powerful components to reduce inflammation is found in food. Be sure to include anti-inflammatory foods such as:

-Tomatoes
-Olive oil
-Green leafy vegetables such as spinach, kale and collard greens
-Nuts such as almonds and walnuts
-Fatty fish, including salmon, mackerel, tuna and sardines
-Fruits such as strawberries, blueberries, cherries and oranges

Avoid foods that trigger inflammation:

-Refined carbohydrates, such as white bread and pastries
-Fried foods
-Soda and other sugar-sweetened beverages
-Red meat and processed meats
-Margarine, shortening and lard

Bottom line: To reduce levels of inflammation, eat a healthy and balanced diet containing plenty of fruits, vegetables, nuts, whole grains, fish and healthy oils. Consuming a diet consisting mostly of unprocessed foods is key to reducing your body’s inflammatory response.

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Goal Setting for Success

The New Year is a time when many people make resolutions on how to have a better and healthier year. While it is easy to make a resolution, for many, it is hard to stick to it and be held accountable to maintain it. Make your goals have meaning and direction by using the SMART technique for goal-setting success. SMART stands for:

Specific - Define your goals as a specific action or event.

Measurable – Making your goals measurable is key to tracking and accomplishing your goals.

Attainable – Your goals should be achievable to have success.

Realistic – Keep your goals challenging, yet simple enough to prevent becoming overwhelmed.

Time frame – Put a time limit on your goals to help you stay motivated to achieve your ultimate goal.

SMART goal examples are:

“I will eat two cups of fruits and vegetables with lunch and dinner five out of seven days for the next week.”

“Starting next week, I will run for 30 minutes, three days each week over the next month.”

Bottom Line: Be SMART as you set your goals for the New Year to stay motivated and on the right track. Follow your defined outline and you will be on the way to accomplishing your goals.

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Healthy Skin Is Happy Skin

Your skin bears a lot of stress considering it protects your body from the outside world and everything in it. Give back to your skin by protecting it from the wear and tear of the environment. Here are five tips to healthy skin:

1. Protect Yourself

Use sunscreen with an SPF of at least 15 and apply generously. If you’re headed somewhere warm this winter, be sure to reapply after each dip in the water. Check the expiration on that old tube of sunscreen; most sunscreens are designed to remain at original strength for three years. And don’t be fooled by the cold winter air; sunscreen should still be applied in the cooler months. For daily use, try a moisturizer with SPF to maintain the moisture of your skin while protecting it.

2. Go Lukewarm with Water

With the cold winter air settling in, resist the urge to turn shower water on hot. Hot water may feel relaxing, but it can remove natural oils from your skin, leaving you with dry, patchy skin. Instead, opt for lukewarm water. When drying off, gently pat your skin with a towel to leave it slightly damp; your skin will absorb the extra moisture and re-hydrate.

3. Treat Your Skin Gently

The daily routine of cleansing and shaving can take a toll on your skin. Be gentle by limiting bath time, avoiding strong soaps, shaving carefully and moisturizing daily.

4. Eat a Healthy Diet
Eating nutrient-dense foods will help you look and feel your best. Stick to fruits, vegetables, whole grains, healthy fats and lean proteins to improve your skin inside and out. Evidence suggests that diets high in Vitamin C and low in saturated fat and refined carbohydrates are associated with younger looking skin. Eating water-rich foods will help prevent dry, cracked skin.

5. Manage Your Stress
High levels of stress can irritate your skin and trigger breakouts or other skin issues. Chronic stress increases the hormone cortisol, which damages skin’s ability to hold on to water and can damage collagen and elastin, the protein fibers that keep your skin smooth. By taking small steps to manage your stress, you can keep your skin healthy and stress-free too.

Bottom Line: Skin is our largest barrier against infection, so don’t forget to take good care of it. Techniques such as managing stress, eating a balanced diet, staying moisturized and using sunscreen can help keep this important protective barrier strong and healthy.

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Stick to Your Resolutions

Every year when January rolls around, roughly one in three Americans resolve to better themselves in some way. Unfortunately, a much smaller percentage of people actually make good on those resolutions. In fact, only about 46 percent of people are still on target with their resolutions six months later. Try these tips to keep you motivated. 

1. Clearly define your goals. Many people make big goals in the spirit of New Year’s, but the key is to make goals that are specific, measurable, achievable, relevant and time-bound. The first step to behavior change is to clearly understand what “it” is.

2. Track your progress. Measurements of your progress will be a source of motivation as you reflect on where you started and where you are. They can also help you identify plateaus so you can adjust your efforts if needed.

3. Have patience. Make sure your goals are realistic and realize that progress is never linear. Making lasting changes takes time. 

4. Publicize your goals to friends and family. Announcing your resolutions and getting the support of those close to you increases the odds of achieving your goals. 

5. Put it on your schedule. Make your goals a priority and schedule them on your calendar. If fitness is your goal, schedule your workouts. It you want to de-clutter and reorganize, schedule clean out time. Think of these time blocks as important appointments. 

6. Stop “all or nothing” thinking. The difference between doing something rather than nothing is huge. Any effort towards your goal is better than no effort. 

Bottom Line: As you make your resolutions for 2017, remember to put a plan in place to help you achieve your goals. While it is great to make big goals for yourself, remember to celebrate the small victories along the way. Here’s to a happy and healthy New Year!

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Stop the Stress!

Let’s face it, stress is inevitable. Whether it is work related, social or financial, symptoms of stress can arise and linger depending on how you manage your stressors. Stress may be unavoidable, but that doesn’t mean it is unmanageable. Check out these top ten evidence-based tips for managing and reducing stress.

1. Listen to music. Feeling overwhelmed? Turn on some calming music to help you relax and unwind. Calming music can help to lower blood pressure and positively affect our brain by reducing the production of cortisol, a stress-induced hormone. Don’t be afraid to try different genres of music to promote relaxation. While classical music may not be your first choice, it may be worth selecting when you need the most calming music.

2. Call a friend. In our tech-savvy world, we are more likely to shoot someone a text than call to have a conversation. Instead of typing out your worries, take a break and call a friend or family member to talk about the issue. Good relationships with friends or family are essential to cope with every day stress.

3. Talk yourself through it. Speaking the words out loud can put the issue into perspective. Tell yourself why you’re stressed out and talk yourself through how you are going to forge ahead and overcome the problem. You may find that the issue is not as big as it seems.

4. Eat right. Comfort foods get their name for a reason. When stressed, salty, sugary or fatty foods calm the sensory portion of our brain temporarily. However, this sense of calm is fleeting and will soon be replaced with whatever emotion you were truly feeling. If you’re hungry, grab a snack with high levels of omega-3s, such as almond butter with an apple or tuna with crackers. Foods with high levels of omega-3 fatty acids have been shown to reduce stress symptoms.

5. Laugh it off. Laughter releases endorphins that improve mood and decrease the stress-inducing hormones cortisol and adrenaline. Laughter tricks the nervous system into making you happy. When you’re feeling overwhelmed, make time to chat with your coworkers and have a laugh. Time to socialize is often last on the priority list during crunch time, but it may help promote a calmer, clearer mind.

6. Drink tea. Instead of coffee or energy drinks that contain high doses of caffeine, try green tea. We often reach for a second (or third) cup of joe in an effort to stay alert or focused, but too much caffeine can actually lead to feelings of nervousness, ruining your concentration. Green tea has less caffeine than coffee and black tea. It also contains antioxidants that may help reduce your stress levels.

7. Be mindful. We tend to seek immediate relief with stress, but to keep stress under control, it’s imperative to consider long-term methods. The concept of mindfulness is a part of meditative and somatic approaches to improve mental health. There are a wide variety of resources for practicing mindfulness available online and in bookstores.

8. Break a sweat. Exercise doesn’t have to be intense cardio or power lifting; a short walk will do the trick. With exercise, endorphins are released that improve your mood almost instantaneously.

9. Sleep more, sleep better. Sleep deprivation disrupts the balance of your brain and body. Improving your quality of sleep may be what you need to control your stress.

10. Breathe easy. “Take a deep breath” may be the best advice to ease up your stress. Deep breathing oxygenates your blood and helps center your body and mind.

The Bottom Line: Stress is a natural occurrence in life, but shouldn’t be ignored. The pressure of chronic stress can lead to serious physical and mental health problems -- so make stress-reduction a priority. Prioritize your mental and emotional health by focusing on small steps you can take to avoid chronic stress and the many health implications associated with it.

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Foods to Fuel for Any Situation

As health professionals, we are often asked, “What is the number one food I should eat for my health?” If only it were that easy! Our answer varies depending on a number of factors, including lifestyle, individual preferences and setting. Take a look at our food recommendations for common situations below.

Pump up pre-workout. A light snack with water is the best way to fuel your workout without weighing you down. Yogurt with a few whole grain crackers, or pretzels with hummus before your workout will curb your hunger and help power you through. If you snack less than an hour before exercise, choose a quick digesting carbohydrate, such as a piece of fruit for a boost of energy.

Hitting the road. Opt for a meal that travels well and will sustain your hunger. Bringing food ensures you don’t need to spend money on processed items in a pinch. Pack a whole-wheat peanut butter and jelly sandwich with a banana, a hummus and veggie wrap, or dried fruit with nuts or dried edamame to snack on -- and don’t forget your water bottle.

Battling the sniffles. When you sense a cold coming on, some of the best foods to include are warm liquids and garlic. Liquids help to line mucus to ease and diminish a dry cough and keep you hydrated. Garlic has disease-fighting agents to help boost your immune system. A soup with garlic or onions will do the trick.

Dreaming of sleep. A grumbling stomach is sure to keep you up at night; so don’t ignore those hunger pangs before bed. A light snack will keep hunger at bay without disrupting your sleep. Combine carbohydrates and protein to create a snooze-worthy snack. Carbohydrates increase serotonin levels and protein contains tryptophan-two hormones that promote better sleep. Greek yogurt with sliced banana, crackers with cottage cheese, whole grain cereal with skim milk, and turkey on whole wheat bread are all great bedtime snacks.

Speaking out loud. A high protein, low-fat meal is the way to sustain your stamina and keep nerves under control when speaking to a crowd. The power of protein from fish, chicken or beef paired with veggies or whole-grains will enhance concentration and keep you alert.

The Bottom Line: Certain foods can improve your body’s performance during various activities. Overall, stay healthy and ready for any situation by consuming a balanced diet with a variety of colors and food groups.

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Lighten Up Your Favorite Desserts

We all indulge in baked goods once in a while, especially around the holidays. The good news is that you do not have to be afraid to enjoy sweet treats in moderation. In fact, with a few simple substitutions, you can cut back on the unnecessary sugar and fat in your favorite baked goods recipes.

Fruit Purees
Fruit purees are most commonly used as fat substitutes for baking. Applesauce works well with most cake recipes, muffins and gingerbread and can replace up to half the fat in cookies. Mashed bananas or pureed peaches are delicious for those chocolate cakes, spiced cakes or muffins, while prune puree works best in a variety of desserts, including  spice cakes, muffins, scones, coffee cakes, crumb crusts, brownies and cookies. Modify your favorite recipes using about half as much fruit puree as the total amount of fat used in the recipe. For example, if the recipe calls for one cup of butter, use half a cup of fruit puree; you can always add more if the batter seems dry.

Vegetable Purees
Vegetable purees are a perfect solution to replace butter or oil in baking. Cooked mashed squash or sweet potatoes will replace half the fat and work best in muffins, quick breads, gingerbread, fruit cakes and other dense cakes – and vegetable purees are jam packed with additional vitamins and minerals. 

Soft Silken Tofu Puree
Tofu has a creamy texture and can be used in many types of desserts. You can replace half of the fat in a recipe such as brownies by using an equal amount of silken tofu puree. Silken tofu is also  an excellent substitute for cream cheese to make a lightened up cheesecake.
Bottom line: Don’t skip your favorite holiday treats this year, simply remember to enjoy in moderation If you love to bake sweet treats, try making simple ingredient swaps to create healthier versions of your favorite indulgences.

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