Refrigerator Raid

Fat Can Lead To Dementia

Need another reason to lose weight?  A recent study reported by HealthDay News suggests that folks who are tubby in their 40s are more likely to develop dementia--like Alzheimer's disease--as they age.

Since extra fat is also linked to heart disease, stroke, diabetes and a host of other health problems, it's a good idea to drop a few pounds if your waistline keeps expanding.

To maintain or lose weight, follow these simple guidelines:

•    Choose healthier foods, such as fresh fruits, vegetables, whole grains and lean proteins.
•    Avoid foods that are heavily process, fried or loaded with sugar.
•    Moderate your portions.
•    Engage in regular physical activity.
•    Watch out for hidden calories in things like fruit juice or restaurant meals.

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HAPPY EASTER

We'll be taking a short break to celebrate the holiday with our families--and to enjoy a little "spring" break!--but we'll be returning soon.

Have a very Happy Easter!

Walk-Friendly Cities

Thinking about a move?  Why not head to a city that's designed to help you get more exercise?

A recent MSNBC.com and Prevention article listed the top cities for walkers.  Alexandria (VA) has plenty of green spaces, and Grand Forks (ND) has lots of safe streets.

Did your city make the list for walkers?  Check it out here.

Small Steps Yield Benefits

You don't have to go miles and miles to see the benefits of walking.  According to a recent USA Today article, even a small amount of exercise can make a big difference in your health.

The article reports that walking for 30 minutes just three days a week can result in physical, psychological and emotional benefits.  Those short walks can boost your energy levels and improve your mood, too!

All you need is 90 minutes a week to see real results!  And it's easy to find that extra time.  Just…

•    Walk during your lunch break on Monday, Wednesday and Friday.
•    Wake up 15 minute earlier on every day except Sunday.
•    Skip three Seinfeld reruns a week and exercise instead.
•    Prepare convenience foods--like prepackaged salads--to make mealtimes quicker.
•    Combine chores and walking, such as walking to the store instead of driving.

For more ways to find time to exercise, read Easy Ways To Add Minutes To Your Walk. 

Lose Weight By Sleeping!

If your waistline keeps expanding, you may simply need more sleep!  According to a recent HealthDay News article, new research suggests that skimping on sleep can cause us to gain weight.

Apparently, sleep deprivation can affect your entire body--particularly the hormones that help regulate hunger.  And when you're sleepy (especially during the day), you're more likely to reach for a sugary snack to give you a burst of energy.

So if you've been gaining weight lately--and sleeping less--it may be time to readjust your nighttime schedule.  Try going to bed just thirty minutes earlier and you may notice a difference in your energy and appetite.

Here are some more tips for a good night's sleep:

•    Make sure your bedroom is dark.  You may even want to cover glowing lights, like the kind on your alarm clock.
•    Try white noise--like a fan or white noise machine--to block out the sounds of neighbors or family members.
•    Keep the room a comfortable temperature.  Most people sleep better in a cooler room.
•    Use your bedroom for sleeping and sex only.  Do not read, watch TV or do work in bed.

For more information about sleep, visit www.sleepfoundation.org.

Learning About Recalls

Worried that the food in your refrigerator may have been recalled?  You're not alone!  It seems as if more and more foods are being recalled because of possible contamination, especially beef and chicken products.  However, the recent recall of Aunt Jemima pancake mix--as reported by Fox News--is a reminder that even packaged foods may have safety issues.

To stay aware of current recalls related to food (as well as other consumer products, such as toys and medications), check out Recalls.gov, which has links to various government agencies and their recall information.

Exercise For Energy

Need an energy boost?  A recent Reuters article reports that some light exercise may help you feel energized.  According to a recent study, even a leisurely stroll may help lessen the amount of tiredness you feel.

However, don't think that one short walk will give you energy for the entire week.  To really see energy-boosting results, you need to exercise regularly--at least three times a week.

So if you've been feeling fatigued, try walking around the block before work or after dinner.  If you're pressed for time, try these tips for squeezing more activity into your day:

• Park at the far end of the lot and walk briskly to your office building.
• Take the stairs instead of the elevator.
• Carry a basket instead of pushing a shopping cart in the supermarket.
• Visit your co-workers office instead of sending an email.
• Do jumping jacks or push-ups during TV commercials.
• Take the kids to the park and spend some time on the playground equipment.
• Wake up just fifteen minutes earlier to do some yoga poses or stretches.
• Ask your spouse or kids to clean up after dinner so you have extra time to exercise.
• Listen to audio books while you walk to combine fitness and reading.
• Eat a quick lunch--like a sandwich and baby carrots--and use the rest of your lunch hour to take a walk.

Stay Slim With Breakfast

Your mother was right: Breakfast is the most important meal of the day!  A recent HealthDay news article reported on a study that confirmed the important role of breakfast for weight control.  The study found that teens who regularly ate breakfast--rather than skipping their morning meal--were less likely to be overweight.

But that doesn’t mean you should indulge in eggs, buttered toast, bacon and fried potatoes every morning!  To stay slim and boost your health, choose nutritious breakfast foods that are filled with vitamins and fiber.  Good choices include:

•    Whole grain waffles and sliced strawberries
•    Scrambled eggs (or egg whites) and whole wheat toast
•    Whole grain cereal, skim milk and lean turkey bacon
•    Grapefruit, whole grain muffin and a hard-boiled egg
•    Buckwheat blueberry pancakes
•    Egg white omelette stuffed with veggies
•    Whole grain English Muffin, natural peanut butter and sliced banana

And watch out for fast food breakfast meals!  A Starbucks muffin can total 470 calories (with plenty of fat and sugar), not including the extra calories in your mocha coffee beverage.

Smoking Linked To Stroke

Not surprisingly, a recent study found that smoking is linked to strokes, according to a Reuters news article.  And the more you smoke, the greater your risk of stroke.

Smoking is also associated with lung cancer, emphysema, Chronic Obstructive Pulmonary Disease, heart disease, sleep disturbances, macular degeneration, gum disease and other health problems.  So if you're currently a smoker, now's the time to kick the habit!

Nicotine is a powerful addiction, however, and most people need help when they want to quit.  If you're ready to stop smoking, try these resources:

• Smokefree.gov
• QuitNet.com
• WhyQuit.com
• American Lung Association
• American Cancer Society
• WebMD.com