The Healthy SC Challenge is an initiative of South Carolina First Lady Jenny Sanford and SCDHEC.
Drink lemon water. Squeeze a lemon in a 6 to 8 oz. glass of purified water, and drink it after you exercise. Lemon water, cold or warm, is a great cleanser, purifier, and rejuvenator. It helps to detoxify the liver, by aiding in fat metabolism. It also aids in digestion. Drinking lemon water as your first morning drink is a simple and easy way to regularly aid your body in the detoxification and cleansing process. If you want a greater boost to your metabolism and energy level, add a pinch of cayenne pepper, and an herbal sweetener like Stevia, to the lemon water. That will quickly get your blood flowing, and boost your energy level.
-www.healthybelly.com
Life may be "just a bowl of cherries" as the old song says. On the flip side: Cherries may help promote life! It's cherry season; choose plump, sweet Rainiers or deep-red Bings. Cherries contain not only fiber but also some vitamin C. As part of healthful eating and living, other substances in cherries*anthocyanins, quercetin, among others*may offer sweet benefits, too, promoting heart health, reducing cancer risk, perhaps reducing arthritis symptoms or pain. And their natural melatonin may even help put you to sleep. What a cheery, cherry thought! Today, or any time of year, put cherries in your life. Refresh with a cherry-berry smoothie: Blend equal amounts of frozen or canned cherries, frozen cherries, and cran-cherry juice drink. Add fresh or dried cherries to slaw, precut greens or spinach.
- 365 Days of Healthy Eating from the American Dietetic Association (Wiley 2004), Roberta Larson Duyff, MS, RD, FADA, CFCS
Grilling? Flavor your fourth! Because grilling is a low-fat way to cook, it's healthy-and can make healthful food even tastier. Try these hints to add flavor, yet no fat or salt: Marinate veggies as well as meat, poultry and fish. Marinate with oil-and-vinegar dressing in a zip-top plastic bag for quick cleanup. Time your basting. Brush on light, oil-based sauces earlier in grilling. For less charring, baste sauces containing sugars (fruit puree, honey, preserves) toward the end of the cooking. Grill veggies. Just brush on a little olive oil and herbs first. Smoke it. Brush on a little liquid smoke. It adds more outdoor taste and it's safe to eat. Season your coals. Toward the ending of grilling, sprinkle flavorful fresh herbs, citrus or apple peels, even whole, unpeeled garlic cloves on your coals. Enjoy the delicate flavor this gives. - 365 Days of Healthy Eating from the American Dietetic Association (Wiley 2004), Roberta Larson Duyff, MS, RD, FADA, CFCS
South Carolina ranks near the top nationally in several categories of fruit and vegetable production. In a normal production year, South Carolina peaches rank second in the nation for the fresh market. South Carolina also ranks at or near the top nationally in fresh market production of leafy greens such as collards, kale, turnips, and mustard. In addition, items such as tomatoes and watermelon consistently rank in the top ten each year in overall production. The diversity of fruit and vegetable crops in our state continues to grow and the overall industry impact is in excess of 150 million dollars each year and that number continues to grow.
This month, be sure to enjoy local watermelons. The South Carolina watermelon harvest begins in mid-June and continues until late August. The majority of watermelons grown in South Carolina are from the lower coastal plains and northern sandhills. A 4" by 8" wedge of watermelon has only 115 calories and supplies vitamin A, vitamin C, and potassium. A fully mature watermelon will have a rind with a dull velvety bloom instead of a shiny surface. The underside (belly) of the melon will be a creamy color. The stem end and blossom end should be symmetrical in shape. Avoid watermelons that are bruised, cracked, and have decay. -South Carolina Department of Agriculture, http://agriculture.sc.gov
Squash are fleshy vegetables protected by a hard rind. They belong to the plant family that includes melons and cucumbers. Among substances present in summer squash are phytochemicals, coumarins and flavonoids. The skin and rind of summer squash are rich in the nutrient beta-carotene, but the fleshy portion of this vegetable is not. To gain the full nutritional benefits of this vegetable, the skins or rinds must be eaten. Even though some varieties grow on vines while others grow on bushes, squash are commonly divided into the two groups, summer and winter. There are several types of summer squash, but zucchini is the most popular summer squash purchased in the United States. Summer squash come in many different colors and shapes. The different varieties of squash can be used interchangeable in most recipes, because most squash are similar in texture and flavor.
* Choose squash that are firm and fairly heavy for their size, otherwise they may be dry and cottony inside. Look for squash that have bright, glossy exteriors. Avoid buying squash that have nicks or bruises on their skins or ones that have soft spots.
* Place summer squash in plastic bags and store in the refrigerator. Fresh summer squash should keep for up to a week. Thicker-shinned varieties such as chayote will stay fresh for two weeks or longer.
* It is easy to make summer squash part of your 5 A Day Plan, and even more so when you know it is free of fat, sodium, and cholesterol, and low in calories and high in vitamin C. Try cooking several varieties of summer squash together. This will make a colorful side dish. Try adding some of your favorite seasonings (dill, lemon juice or lemon pepper, Creole, chili powder) to summer squash that has been steamed, sautéed, or grilled. Squash can be used to make great tasting casseroles or in fast stir fry. Sliced or grated raw squash can be a wonderful addition to your favorite salad. Add sliced squash with dried tomatoes to rice when you cook it. Add yellow and zucchini squash to your next vegetable tray. Grated summer squash makes a good substitute for carrots in a carrot cake.
-www.foodreference.com
Summer is a big season for weddings. Help jump-start your newlyweds on years of fun and healthful cooking. For most people it takes time and experience to stock a kitchen. Good gift ideas include: A rice steamer with a variety of rices, a slow cooker with easy recipes, a roasting pan with a meat rack for low-fat cooking, nonstick baking dishes which will help cut down on added fat when cooking, microwave dish sets that can be used for both cooking and storing, fresh spices and herbs in colorful containers, and cookbooks (the old standbys) always get any kitchen off on the right foot. -American Dietetic Association, www.eatright.org
Health Imposters: foods you think are healthy - but are not...
1. Flavored yogurt products: Although these "healthy favorites" provide some of calcium, B vitamins, and essential amino acids, they are loaded with added sugar - in many cases more than is typically found in a standard dessert. "Yogurt" products, through slick packaging and clever marketing have very successfully garnered what is referred to as the "health halo effect" - meaning consumers naturally assume any product with "yogurt" on its label is wholesome and good for you. The only truly healthy yogurt is low-fat plain. If you prefer it sweetened, combine with some berries or cut up fruit or add a teaspoon or two of maple syrup or honey.
2. Pretzels: Standard pretzel packages scream "fat-free and natural," but don't be dooped. This popular snack food is nothing more than 100% refined white flour (the exact same thing as sugar in your body) combined with a whopping dose of sodium. Instead, choose from the growing selection of whole grain or multigrain, crunchy snacks like Stacy's multigrain pita chips or my personal favorite, Food Should Taste Good whole grain tortilla chips. Even regular potato chips (trans fat free of course) would be a better choice, as they provide significantly more fiber and nutrients, and will not spike your blood glucose level like the infamous white flour (naked starch) that pretzels are made from.
3. Bran muffins: Unless you make your own, forget these no-icing cupcakes. The standard store-bought (or Starbucks) bran muffin is loaded with white flour, sugar, vegetable oil, additives difficult to pronounce with a touch of added bran. Don't let that wholesome, rich, brown color fool you. Like colas, it typically comes from added caramel coloring.
4. Meal replacement/energy bars: Although some are a bit more wholesome than others (15 vs. 40 or so ingredients) these popular, modern day favorite are the ultimate in 100% pure factory made, processed foods. In my book, they are not food, but food-like artifacts that are generally high in sugar and/or unhealthy fats. Have a handful of nuts and a piece of fruit as a real, healthy alternative. (If you must - Kashi, Nature's Path, Luna, or Pria are your best options.)
5. Infused waters: Like yogurt, "water" has the health-halo effect and the beverage industry is currently exploiting it to the max. Water infused with all sorts of supposedly healthy extras, like vitamins, minerals, antioxidants, and herbs are the fastest growing beverage products. Most of them are nothing more than sugar-fortified drinks like their first cousins, soda with a smidge of a few added vitamins. There is zero evidence that extracting nutrients from their native context (foods) and adding them to water has any health benefit. If you use these products, you are paying 100x more than you would for tap water (which is more rigorously monitored than bottled water). By the way, pure water is the only beverage that provides 100% of what we need and why we have to drink to stay alive - namely H20.
-Dr. Ann Kulze, Nationally recognized nutrition and wellness expert, www.DrAnnwellness.com
Pasta, pizza and burritos are favorite foods, and they can be a healthy part of your family diet. It depends on the ingredients used in making them. By switching brands or swapping ingredients, these foods can be an excellent source of whole grains, vegetables, and low-fat dairy. Start by doubling family-favorite vegetables in your recipe. Then switch to these ingredients: 100% whole wheat pasta or tortillas, 2% or part-skim cheese, extra-lean ground beef (94%-96% fat-free), nonfat sour cream, and salsa. -Eleanor Taylor, SC co-author of Feeding the Kids: The Flexible, No-Battles, Healthy Eating System for the Whole Family, www.feedingthekids.com
South Carolina-grown strawberries are in season now through the end of May. Strawberries are high in vitamin C, a good source of potassium and a source of fiber. Choose berries that are firm, brightly colored, sweet-scented, and have hulls (green caps) attached. Check underneath the top layer of strawberries in a box or basket for smashed or moldy berries. Do not buy boxes that are stained and leaking. Once strawberries are hulled and cut, they lose their vitamin C content quickly, so prepare them just before serving. Although it is hard to improve on eating fresh strawberries just as they are, here are a few other ideas for using them:
- Combine sliced strawberries and plain or vanilla yogurt for a lower-sugar alternative to commercial strawberry yogurt.
- Serve vanilla yogurt as a dip for whole strawberries.
- Fill a melon wedge with strawberries.
- Serve sliced strawberries on top of: cold or cooked cereal; ice cream or sherbet; pancakes, waffles or French toast (instead of syrup).
- Add sliced strawberries to a fresh spinach salad, and serve with poppy seed dressing.
-Add to a fruit salad. Instead of sweetening with sugar, try a little orange or pineapple juice concentrate as a "dressing."
-Make a "strawberry on a stick" by inserting a Popsicle stick into a large berry. Serve fresh or frozen.
-Clemson Extension Home and Garden Center, http://hgic.clemson.edu
Springtime means an array of fresh produce in your grocery store- and at farmers' markets. Local varieties of vegetables and fruits, artisan cheeses and fresh or potted herbs are just some of the products you will find at the markets. A few pointers to make your farmers' market experience more enjoyable: Always bring a clean bag or two with you. Use a separate bag for raw and cooked foods. Pay attention to food safety practices of the vendor. Go early for the best selection. Be flexible with your purchases- the market changes with the season. Take time to talk to the vendors. With all the fresh choices available at your farmers' market, you can't go wrong.Visit https://agriculture.sc.gov/ to learn more about farmers' markets in SC! -www.eatright.org
For children, teens, and even some adults, snacking can provide 20% or more of their daily food intake. Therefore, snacks need to be both nutritious and delicious. Instead of nuggets, fries, or cookies try some of these fun snacks ideas: dried fruit mixed with nuts, fresh fruit (plain or dipped in yogurt), veggies dipped in ranch dressing, peanut butter on 100% whole grain bread or English muffins, 2% cheese sticks, whole grain corn tortilla chips dipped in salsa, or a smoothie (frozen fruit, milk, and vanilla mixed in a blender). For smaller children, assorted frozen veggies or fruit are very entertaining. -Eleanor Taylor, SC author of Feeding the Kids: The Flexible, No-Battles, Healthy Eating System for the Whole Family
Planning ahead for your Cinco de Mayo fiesta? Eating light at a Mexican restaurant can be done*. with the right choices. Steer yourself toward burritos, soft tacos or fajitas, rather than hard shell tacos and crispy tortillas that are high in fat. If you have a choice of beans, go for the pinto or black beans, rather than their high-fat counterpart * refried beans. And add some fresh salsa to your dishes * tastes great, and contributes to your vegetable count for the day!
A few restaurants do make their Mexican dishes with health in mind. Look for: brown rice, no-fat black beans, lower-fat cheese, whole-wheat tortillas, corn tortillas, soft tacos, marinated vegetables, grilled chicken, fish Vera Cruz style, fish tacos (grilled fish, coleslaw light on mayonnaise, chopped tomato, salsa), sour cream blended with non-fat yogurt, baked chips, and of course salsa*so low in calories you can use it on everything. -www.americancancersociety.org
Adults need just over 7 grams of protein for every 20 pounds of body weight to keep from slowly breaking down their own tissues. Here are the bottom line recommendations for protein intake:
1. Get a good mix of proteins. Almost any reasonable diet will give you enough protein each day. Eating a variety of foods will ensure that you get all of the amino acids you need.
2. Pay attention to the protein package. You rarely eat straight protein. Some comes packaged with lots of unhealthy fat, like when you eat marbled beef or drink whole milk. If you eat meat, steer yourself toward the leanest cuts. If you like dairy products, skim or low-fat versions are healthier choices. Beans, soy, nuts, and whole grains offer protein without much saturated fat and with plenty of healthful fiber and micro-nutrients.
3. Balance carbohydrates and protein. Cutting back on highly processed carbohydrates and increasing protein improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease. It may also make you feel full longer, and stave off hunger pangs. Too much protein, though, could weaken bones.
4. Eat soy in moderation. Soybeans, tofu, and other soy-based foods are an excellent alternative to red meat. But don't go overboard. Two to four servings a week is a good target. And stay away from supplements that contain concentrated soy protein or soy extracts, such as isoflavones.
-Harvard School of Public Health, www.hsph.harvard.edu
Do you often see labels on foods that say things like "fat-free," "reduced calorie," or "light?" These types of labels are often seen on snack and dessert foods such as potato chips and cookies. It's important to remember that fat-free doesn't mean calorie free. People tend to think they can eat as much as they want of fat-free foods. Even if you cut fat from your diet, but consume more calories than what you use, you will gain weight. Also fat-free or low-fat foods may contain high amounts of added sugars or sodium to make up for the loss of flavor when fat is removed. For example, a fat-free muffin may be just as high in calories as a regular muffin. So, remember, it is important to read your food labels and compare products. Here are some useful definitions:
* Fat-free - less than ½ gram of fat per serving
* Low-fat - 3 grams or less fat per serving
* Light - 1/3 fewer calories or half the fat of the regular version
* Reduced - 25 percent less of the nutrient than the regular version
* Sugar-free - less than ½ gram of sugars per serving
* Calorie-free - fewer than 5 calories per serving
* Cholesterol free - less than 2 mg of cholesterol and 2 or fewer grams of saturated fat per serving
* High-fiber - 5 grams or more per serving, must also meet standard for "low-fat"
* Good source of calcium - at least 100 mg calcium per serving
-www.girlshealth.gov
Enjoy vegetables before dinner when the family is waiting for something to eat and everyone is hungry. Children will eat a surprising number of baby carrots, pepper strips, or even unfamiliar "new" veggies when served with a dip like ranch dressing or salsa mixed with nonfat plain yogurt. The family can also sit at the table and enjoy a salad together before eating the rest of their meal. This way the meal starts with a big serving of healthy food, and parents can relax knowing their children have already eaten some veggies. -Eleanor Taylor, SC co-author of Feeding the Kids: The Flexible, No-Battles, Healthy Eating System for the Whole Family, www.feedingthekids.com
Pasta and pizza may be the first foods that come to mind when you think of Italian cuisine, but the menus of Italian restaurants contain a wide range of items, from rich soups, antipasto, and meat, to cheeses, cakes and ice cream. Here are some suggestions to help you make selections that fit into a healthy diet, whether you eat at a fine Italian restaurant or call out for a delivery from a local pizza parlor. Appetizers: Salads and light soups, such as minestrone, are good appetizer selections. If you order a salad, ask for balsamic vinegar or, alternatively, ask for salad dressing on the side so you can control how much you use. Steer clear of antipasto salads, which contain marinated vegetables and many high-fat items: olives, hard-boiled eggs, sausages and meats such as prosciutto ham. Skip the fried appetizers and order mussels or clams in a wine sauce, instead. Try not to overindulge on Italian bread. Select bread sticks or plain rolls, not buttery garlic bread. Request bruschetta prepared with very little oil and go easy on dipping it in oil. Pasta: Pasta can be a good low-fat meal, depending on the sauce. Red clam or meatless marinara sauces are good, tasty alternatives to high-fat cream sauces such as alfredo or carbonara. Keep pasta dishes low-fat by forgoing additional olive oil, cheese or fatty meats. Main Courses: Try dishes like chicken, seafood, veal cacciatore or veal picata. Avoid dishes that have been breaded and fried, such as eggplant or veal parmigiana. Steer clear of entrees prepared with a lot of cheese, which can be very high in fat. Ask that your entree be prepared without oil. Order thin-crust pizza with fresh vegetable toppings. Resist extra cheese, meat toppings, olives and stuffed and deep-dish crusts. Desserts: Try an Italian ice, fresh fruit or a skim milk-cappuccino! Hold off on the cannoli and gelati! -www.pennhealth.com
Eating whole eggs and yolks in moderation helps keep your cholesterol intake under the recommended 300 milligrams a day. Meanwhile, eggs provide our bodies with protein, iron and lutein. The fat and cholesterol is found in the egg yolks, not the egg whites. Hard-cooked colored eggs add to the festivity and tradition of Easter. But if not properly handled, they can be the source of unwanted bacteria. Hard-cooked eggs should be treated like any other cooked meat, fish or poultry- meaning they should not be left out at room temperature for more than two hours and should be promptly refrigerated below 40 degrees Fahrenheit. Use leftover cooked eggs within one week to prevent food borne illness. Eggs that have been left out beyond their safe-eating point can always be used as colorful (just not edible) decorations. -American Dietetic Association
When your thoughts turn to St. Patrick's Day, what usually comes to mind? Green beer, corned beef and cabbage, and Irish soda bread? One Irish saying goes, Ní geal an gáite ach san aít a mbíonnan biadh! or Laughter is gayest where the food is best! But the day's celebration needn't include artery-busting corned beef, sausage, rashers, or other traditionally fatty foods. After all, many foods long traditional in the Irish diet-cabbage, carrots, parsnips, kale, potatoes-rank among the most nutritious. But they tend to get ruined, by being doused with cream and butter, adding unneeded fat and cholesterol to otherwise healthy foods. So keep those Irish eyes smiling and modify the high-fat versions so you stay away from the artery-clogging corned beef and rashers, that is! For it ain't no Blarney that any lass or lad can easily eat healthy, even on this day of traditionally unhealthy fare. -Patricia Bertron, R.D., www.pcrm.org
A quick way to make sure you are eating a variety of healthful foods at each meal is to "Rate Your Plate." Rate your plate is a great way to practice portion control if you are trying to lose weight. When you sit down for a meal, draw an imaginary line through the center of your plate. Draw a line to divide one section into two. * About one-fourth of your plate should be filled with grains or starchy foods such as rice, pasta, potatoes, corn, or peas. * Another fourth should be protein -- foods like meat, fish, poultry, or tofu. * For the last half of your plate, you can fill it with non-starchy vegetables like broccoli, carrots, cucumbers, salad, tomatoes, and cauliflower. * Then, add a glass of non-fat milk and a small roll or piece of fruit and you are ready to eat! You may need to count the carbohydrates or exchanges in your meal so you can be sure your insulin and exercise are on target. But "rating your plate" will get you started. -American Diabetes Association, www.diabetes.org
5 Survival Tactics for the Halloween Sweet Season:
1. Screen Treats: Most parents screen the sweet treats their kids collect for safety reasons. They often discard candies that are not wrapped properly, or home-made treats. Why not take this opportunity to teach kids about nutrition and screen treats for nutritional reasons as well? Discard those chocolate pieces containing hydrogenated oil or shortening, fried chips, or sticky candies that tend to stay in the mouth for an extended period of time.
2. Split or Donate Treats: Teach kids about sharing! Split their collections with all family members. This will effectively cut their sweet treat intake by at least half. Alternatively, teach kids about sharing by donating a portion to the food bank, or mom or dad's office candy dish!
3. Save Treats for Later: Kids don't need to finish all their collected treats in a week! Divide treats into several portions and put them in ziplock bags. Each week, bring out a new bag full of treats to make the treats last for several weeks (or even months). This is a good opportunity to teach your kids about restraint and portion control.
4. Trade Treats: Be realistic! Your kids will never trade their sweet treats for a bunch of green asparagus. So you need to be creative to get them to trade for something as appealing and tasty! Here are a few items your kids will love...
* Ghirardelli 60% Cocoa Dark Chocolate Squares: We've all heard about the health benefits of chocolate. But not all chocolates are made equal. These squares are small enough that your kids won't overeat them in one sitting. Keep in mind that the brand isn't important - just try to choose a chocolate product that contains at least 60% cocoa content with real cocoa butter and natural ingredients.
* Dole Fruit Bowls: Packaged fruits are not inferior nutritionally. They are packed in their own juices, retaining most nutrients and fiber. Kids love these plastic bowls as they are easy to peel, and the fruit is bite-sized. A good trade-in snack for the sweet tooth.
* Welchs' Dried Fruit: Kids will love these single-serve packs containing fruit picked at its peak. While they'll love the taste, you'll love the fact that you are incorporating more fruit into their diet. 1/4 cup of these dried fruits equals one serving of fruit.
5. Take It Easy: After all, kids have earned their license to eat sweet treats during Halloween! Remember, moderation is the key. As long as you make sure that your kids don't eat all their treats within days, just take it easy and enjoy the sweetest moments with family in this Halloween season.
-Healthcastle Nutrition Inc, www.healthcastle.com
1. Begin with a base of "healthy" greens.
* Go for those with the deepest, richest green color. The more color, the more disease-busting phytochemicals and the more vitamins and minerals it will have. Baby spinach is my top pick followed by romaine and mixed mescaline greens.
* Avoid ice-burg lettuce - it has 10% of the RDA for absolutely nothing! It is essentially just fiber and water.
2. Add as many and as much a variety of richly colored fruits and veggies as possible.
* The nutritional superstars include: red onion, carrots, broccoli florets, tomatoes, bell peppers, olives, berries, cantaloupe and red grapes.
* Go for volume to take full advantage of the stunning supply of micronutrients and appetite suppressive fiber they provide. Fruits and vegetables are the reigning nutritional megastars for those that want high nutrient density and a high satiety value along with a minimal number of calories.
3. Always include approximately 3 ounces of high quality, low-fat protein (3 ounces is the amount that would fit onto the palm of your hand).
* Your best choices would be: skinless turkey or chicken, hard-cooked eggs or low-fat cottage cheese.
* Shrimp and fish are also fantastic if available
* Vegetarian-protein alternatives would include: tofu squares, chick peas or other beans, or two tablespoons of nuts/seeds (almonds, walnuts, sunflower seeds, pumpkin seeds, pine nuts, etc.).
* Protein provides essential amino acids the body needs for maintenance and repair and is the most satiating of all macronutrients (carbs and fats are the others).
4. Top it with the salad dressing known to protect your health and your heart - olive oil and vinegar.
* If not available, choose a reduced fat variety or vinaigrette.
* Avoid the thicker, creamier varieties - as a little does not go a long way and they are generally made from a heart unhealthy oil base.
5. Stick with the color rule and avoid "the white stuff" - pasta salads, potato salads, croutons, chicken salads, etc.
* They are high in calories relative to their essential nutrient content and in the case of pasta, potato and croutons, filled with appetite promoting, anti-nutrient, refined starches.
-Dr. Ann Kulze & Just Wellness, LLC, www.DrAnnWellness.com
You can reduce the health risks from eating any type fish by following these tips:
South Carolina Department of Health and Environmental Control, www.scdhec.gov
Cellulite. We all know what it looks like, but misconceptions prevail. The first thing you should know is that, in the true medical sense, cellulite is simply plain old fat. Yet it does have one defining characteristic-a dimpled, cottage-cheese, orange-peel look. Here's why: Everybody has connective tissue that separates fat cells into compartments. While men tend to have horizontal or crisscross patterns to those compartments, women's compartments have a honeycomb appearance, giving fat a greater chance to protrude or bulge, hence the cottage-cheese effect.
Unfortunately, too many people still hang on to the idea of quick and easy fixes. Beware of cellulite cream makers, medical procedures like liposuction or cosmetic treatments like body wraps. Another misconception is that dieting alone can zap fat. Although there are diets that make you lose weight, at least one quarter of the weight lost is muscle, which lowers your metabolism. If you return to your usual eating habits, you'll likely regain more weight than you lost because your metabolism is slower. So what can you do to diminish the appearance of cellulite? Experts recommend daily cardio exercise combined with two to three strength-training sessions a week and a healthy diet.
-American Council on Physical Fitness, www.acefitness.org
Some of the best trails in the state, and even the country, are right here in our South Carolina State Parks. South Carolina packs some amazingly diverse terrain into a relatively small region, from a sliver of the Appalachian Mountains to the sandy, sub-tropical coastal plain. If you are looking for an adventurous overnight or a leisurely stroll, you can find trails to suit your tastes throughout the state. Research trails near you at www.sctrails.net.
-South Carolina Department of Parks, Recreation and Tourism
Are you goal-oriented, or do you like to stay flexible? If you like to feel a sense of accomplishment, choose activities where you can chart and monitor your progress like training for a run, or take up an activity with rising skill levels, like martial arts. For a more flexible routine, try walking or find an exercise video you can do at home.
Do you need to get energized or wind down? For an energy boost, try aerobic activities that get the heart pumping. Reduce stress with activities like yoga or tai chi.
Do you like to be social, or would you prefer time to yourself? Social butterflies should try activities that connect them with other people. Try to walk with friends, join a team or recreation association, or go line dancing. If you need time to -yourself, walking, running, swimming, or gardening can give you time to reflect.
-American Cancer Society, www.cancer.org
Fly-fishing provides emotional benefits to those coping with the challenges of cancer in ways that other activities don't. To outsmart a fish the pursuit requires a concentration that, unlike the repetition of walking or biking, doesn't allow the mind to wander. This focus can serve as a healing break from the consuming anxieties of illness. In addition, some of the physical benefits include:
*Strength and flexibility: The practice of casting can be especially helpful for women with breast cancer who have problems with range of motion in the arm.
*Stamina: Walking along the water or wading in it gently increases cancer survivors' endurance, especially after they finish their treatment, which often leaves them feeling out of shape.
*Core power: Standing straight with stability while casting a line and fishing are musts for good anglers. Maintaining alignment improves the trunk muscles, a particular benefit to adults with cancer who can lose strength in this area during the course of illness.
*Dexterity: Manipulating a fly rod and tying flies can help improve hand movement, which may be hindered as a result of cancer treatment.
*Hand-eye coordination: Casting and fly-tying boost hand-eye coordination, which is sometimes diminished by cancer.
*Motor skills: The exercise and activities of fly-fishing (casting, walking, and fly-tying) can help adults with cancer regain overall muscle movement.
When practiced consistently, the sport offers a variety of activity that is so consuming and invigorating; the physical benefits are often absorbed without cancer survivors even realizing they're making an effort. Fly-fishing is intense in a positive way, and it doesn't feel like exercise.
-Alternative Medicine Magazine
Are you working out at an appropriate intensity level? The Cooper Aerobics Center suggests a simple Target Heart Rate formula you can use any time, anywhere, to see if your exercise sessions are in a range that will allow you to reach your aerobic fitness goals without pushing yourself too hard.
First* Subtract your age in years from 220. This gives you the maximal heart beats per minute doctors would typically expect for someone your age.
Then . . . Multiply the resulting number by 75 percent to find the median number of heart beats per minute when in your ideal exercise intensity zone. Your target heart rate zone is a range between 10 beats per minute below and above the median number. For example, a 40-year-old would go through these steps. 220 minus 40= 180. Then, 180 X .75 = 135 beats per minute. He or she would want to keep the heart rate above 125 and below 145 during exercise.
-The Cooper Aerobics Center, www.cooperaerobics.com
Swimming is a healthy activity with both physical and mental benefits. Increase your fitness with water exercise, be it lap swimming or water aerobics; besides the benefits to your heart, lungs, and muscles, you will feel better about yourself. Take a break from your hectic daily schedule and enjoy playing at the beach on a hot summer day. Being able to swim also enhances your enjoyment of other recreational activities like scuba diving, sailing, or rafting, even going to the beach.
Swimming is probably the most nearly perfect form of exercise. It is non-weight bearing and imposes no stress on the bones and joints; it improves cardiovascular conditioning; it is an effective weight-control exercise -- one hour of swimming burns about as many calories as running six miles in one hour; and it is a form of meditation that helps calm the nerves. Swimming also uses most of the major muscle groups, and strengthens both the upper and lower body.
As you swim, think about a straight line from head to hips to legs. All parts of the stroke are integrally linked. Head position and kick determine how high you ride in the water. The timing of your breathing affects your alignment and also, to some extent, the path of your arms.
Keep your head straight down as you swim; roll your body both ways, even if you only breathe on one side; don't overkick or you will tire out your legs. Alternate different strokes within the same workout to reduce boredom and work different muscle groups.
Warm up and stretch before swimming hard. A few minutes of stretching before and after swimming will make your stroke smoother and more efficient, and will help relieve muscle soreness.
After warming up and stretching, swim continuously for 10 minutes. Once you can do that comfortably, increase your swim time by 2 minutes every third session. Then add in a set of 10 sprints of about 50 yards each. Rest for about 30 seconds in between sprints.
Do a total-body conditioning program. It is extremely important to strengthen the rotator cuff muscles to keep the shoulder joint tight, so make shoulder-strengthening exercises part of your regular workout routine. Free weights allow you to isolate the rotator cuff muscles better than exercise machines.
Drink plenty of fluids before and after your workout. It's easy to become dehydrated, even during water workouts.
-www.choosefitness.com
Aside from the beautiful view, jogging on the beach offers many health benefits. The sand provides greater resistance and thus requires more effort than when you walk or jog on a hard surface. It also works muscles that are not used to be stretched. When jogging on the beach, make sure to protect your feet with sturdy shoes, put on a hat, and reapply your sunscreen once you begin to sweat-after all, the sun not only reaches you from above, but reflects off the sand from below. -www.womensnet.com
Yoga is associated with a wide range of physical and psychological benefits that may be especially helpful for persons living with a chronic illness. Additionally, physical activity is an essential part of the effective treatment of osteoarthritis (OA) and rheumatoid arthritis (RA), according to treatment guidelines published by the American College of Rheumatology.
Asanas are a series of poses designed to bring about greater health and well being. The poses are combined in a predictable sequence that addresses strength, flexibility, and balance of the whole body. Poses are held for variable lengths, depending on the experience on the participant, characteristics of the pose and the style of yoga being practiced. Most poses can be easily modified to account for a student's level of experience and physical condition. Some teachers utilize props, such as blocks, straps, or blankets to help students adjust challenging poses. While originally, the asanas were created to prepare the body for sitting still in meditation, they have evolved as a physical practice and are considered by many to be a moving meditation themselves. Asanas are the yoga practices that require the most guidance and special attention for individuals with arthritis. If something seems too challenging or causes discomfort, you and the instructor can arrive at an appropriate modification. -The John Hopkins Arthritis Center, www.hopkins-arthritis.org
Occasionally, we learn about an athlete who died suddenly while jogging or exercising strenuously. These athletes typically had underlying cardiovascular disease that, when coupled with extremely strenuous activity, resulted in their death. Such events can plant doubts and fears in the minds of people who are thinking about leading a more active lifestyle. "Me? Exercise and end up having a heart attack? No way!" However, sudden deaths due to underlying cardiovascular disease are extremely rare, particularly among individuals participating in moderate-intensity physical activity.
Persons with known cardiovascular disease or persons who have already experienced a major cardiovascular event, such as a heart attack, stroke, or heart surgery, should have a physical evaluation by their physician before engaging in even a moderate physical activity program. But other than in those cases, most adults do not need to consult their physicians before engaging in moderate-intensity physical activity. If, however, they are planning to engage in vigorous-intensity physical activity, experts recommend that men over age 40 and women over age 50 should also consult a physician first. -www.cdc.gov
Temperature and humidity are two important factors to consider when physical activity is outdoors. Parents, teachers, and coaches need to closely supervise children playing in extreme heat. Anytime the temperature is higher than 90 F, caution needs to be taken. Morning or late evening times are recommended for physical activity. When determining if it is safe for children to play outside, take into consideration that humidity affects the body's ability to cool itself. When the temperature is below 90 F, add the temperature and humidity together. If the sum is between 130 and 150, you and your children should be cautious and limit the amount of outdoor activity. If the sum is greater than 150, vigorous outdoor activity should be avoided. -www.cooperaerobics.com
Having good company is a great way to battle exercise boredom. Working out alone often is an oasis of solitude in a busy day, but maybe you need some company. Exercise companions add a social element to any routine. Ask a friend to be your work-out partner- you won't skip a workout if someone is waiting for you. Just about every sport or activity has a club; to find one, ask around at gyms or local community centers. Keeping up with the crowd also means you'll be challenged to improve your skills. Ask about organized workouts and fun runs offered by local track clubs, as well as group rides hosted by cycling clubs. -Healthy Carolina program, University of South Carolina, www.sc.edu/healthycarolina
It's important to stick to your workout program. Here are tips to help you do so:
* Pack your workout bag in the evening and leave it right by the door. Keep a set of workout clothes at work for the unexpected exercise opportunity.
* Don't feel like working out today? Contract with yourself to exercise for just five minutes and then see how you feel. If you still don't feel like exercising allow yourself to stop and take a day off. Often you'll feel like continuing. Getting started is the hardest part.
* Create a survival workout -- a 15- to 20-minute routine that you can do anywhere. This could be walking, climbing stairs, calisthenics, stretches, etc.
* Cross train to prevent overuse injuries and boredom with your routine. Spice up your workouts and keep your body guessing by varying your activities. Exercise with different partners -- mixing things up will keep you motivated.
* Your body is like a car. When you cruise at the same speed each day you get the best gas mileage -- and the same is true with expending caloric energy. Walk faster some days, add some short jogs, and alternate between longer and shorter sessions to avoid creating too much body efficiency and to keep those calories burning.
* Record your exercise. Your exercise logs can serve as an affirmation of your accomplishments, as well as a means to monitor your progress and revise your plan as needed.
-www.dukehealth.org
As you walk, measure the intensity. Knowing your level allows you to increase the intensity to maximize your workout or slow down to avoid overdoing it. You have these options- talk test, Borg scale, and heart monitor. If you're so out of breath that you can't carry on a conversation with the person you're walking with, you're probably walking too fast and should slow down. The Borg scale is a self-assessment of your perceived exertion. You rate how hard you think you're working on a scale that ranges from 6 (no exertion) to 20 (maximal effort). Aim for at least moderate intensity (12 to 14) as you walk. To find out if you're exercising within the range of your target heart rate, stop exercising to check your pulse manually at your wrist (radial artery) or neck (carotid artery). Another option is to wear an electronic device that displays your heart rate. -www.mayoclinic.com
While even the most intensely calorie-burning chores can't replace structured exercise completely, every little bit of activity helps. And along with the fitness benefits of SPRING CLEANING come added dividends: A cleaner house, a beautiful yard, and a sense of satisfaction.
*Put on some fast music -- rock and roll, salsa, whatever you like. This helps you pick up speed. *A bathroom should only take 20 minutes to clean- so get moving! *Whenever you're doing chores, tighten your abs. This prevents you from slouching. *Stretch extra-high to knock down those cobwebs or prune that limb. You should feel it along your side. *Strive for large up-and-down movements. When cleaning a shower door, for example, make big circles. *Carry heavy baskets of laundry or supplies up from the basement, if your conditioning allows. *Climb on a stepladder every chance you get. *Scrub floors on your hands and knees. And get on your hands and knees to pull out all that dust and clutter hiding under the bed. *Do lunges while vacuuming (keep toes pointed straight ahead, and don't bend your knees further than 90 degrees). You'll feel it in your thighs. *When putting away dishes, face forward and twist to reach the cabinets. *In the garden, lunge toward weeds. *Wielding a weed-eater is like fencing, almost. Pull in those abs and pay attention to your form. *If you have area rugs, beat them using a clean broom rather than vacuuming. This means more steps to get outside and more exercise for your arm muscles.
-www.webmd.com
Back pain can make it hard to do your job. Understanding what causes workplace back pain can help you avoid it. Many occupations - such as nursing, construction and factory work - may place significant demands on your back. Even routine office work can worsen back pain if you fall into risky habits. But you often can avoid back pain and injuries by understanding what causes them and focusing on prevention.
Be fit: Even if you move around a lot on your job or your job requires physical exertion, you still need to exercise. Regular exercise is your best bet in maintaining a healthy back. First of all, you'll keep your weight in check, and carrying around a healthy weight for your body's frame minimizes stress on your back. You can do specific strengthening and stretching exercises that target your back muscles. These exercises are called "core strengthening" because they work both your abdominal and back muscles. Strong and flexible muscles will help keep your back in shape.
Standing posture: If you stand for long periods, rest one foot on a stool or small box from time to time. While you stand, hold reading material at eye level. Don't bend forward to do desk work or handwork.
Sitting posture: To promote comfort and good posture while sitting, choose a chair that supports your back. Adjust the chair so that your feet stay flat on the floor. If the chair doesn't support your lower back's curve, place a rolled towel or small pillow behind your lower back. Remove bulky objects, such as a wallet, from your back pockets when you sit because they can disrupt balan