Take 3 Actions To Fight The Flu

Flu is a serious contagious disease that can lead to hospitalization and even death. 
CDC urges you to take the following actions to protect yourself and others from influenza (the flu): 

Take time to get a flu vaccine.

• CDC recommends a yearly flu vaccine as the first and most important step in protecting against flu viruses.
• While there are many different flu viruses, a flu vaccine protects against the three or four viruses that research suggests will be most common. (See upcoming season’s Vaccine Virus Selection for this season’s vaccine composition.)
• Flu vaccination can reduce flu illnesses, doctors’ visits, and missed work and school due to flu, as well as prevent flu-related hospitalizations and deaths.
• Everyone 6 months of age and older should get a flu vaccine as soon as the current season's vaccines are available.
• Vaccination of high risk persons is especially important to decrease their risk of severe flu illness.
• People at high risk of serious flu complications include young children, pregnant women, people with chronic health conditions like asthma, diabetes or heart and lung disease and people 65 years and older.
• Vaccination also is important for health care workers, and other people who live with or care for high risk people to keep from spreading flu to high risk people.
• Children younger than 6 months are at high risk of serious flu illness, but are too young to be vaccinated. People who care for them should be vaccinated instead.

Take everyday preventive actions to stop the spread of germs.

• Try to avoid close contact with sick people.
• If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.)
• While sick, limit contact with others as much as possible to keep from infecting them.
• Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
• Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.
• Avoid touching your eyes, nose and mouth. Germs spread this way.
• Clean and disinfect surfaces and objects that may be contaminated with germs like the flu.
• See Everyday Preventive Actions and Nonpharmaceutical Interventions (NPIs) for more information about actions – apart from getting vaccinated and taking medicine – that people and communities can take to help slow the spread of illnesses like influenza (flu).

Take flu antiviral drugs if your doctor prescribes them.

• If you get the flu, antiviral drugs can treat your illness.
• Antiviral drugs are different from antibiotics. They are prescription medicines (pills, liquid or an inhaled powder) and are not available over-the-counter.
• Antiviral drugs can make illness milder and shorten the time you are sick. They may also prevent serious flu complications. For people with high risk factors, treatment with an antiviral drug can mean the difference between having a milder illness versus a very serious illness that could result in a hospital stay.
• Studies show that flu antiviral drugs work best for treatment when they are started within 2 days of getting sick, but starting them later can still be helpful, especially if the sick person has a high-risk health or is very sick from the flu. Follow your doctor’s instructions for taking this drug.
• Flu-like symptoms include fever, cough, sore throat, runny or stuffy nose, body aches, headache, chills and fatigue. Some people also may have vomiting and diarrhea. People may be infected with the flu, and have respiratory symptoms without a fever.

Source : http://www.cdc.gov/flu/protect/preventing.htm

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Your 15 min wake-up workout

According to fitness experts, just fifteen minutes of exercise a day in the morning is all you need to boost your energy, improve your mood and sculpt your waistline.

In fact, exercising little and often has huge benefits.
Apart from being a great start to the day, moving blood around your body and bringing fresh oxygen to the brain will make you feel more alert and improve your mood.
This is because exercise releases endorphins - our body's own natural feel-good chemicals, making you feel calmer, happier and more relaxed.
Regular amounts of exercise will also help tone your muscles. 'Challenging your muscles will stimulate blood flow,' says personal trainer Vicky Mahony of Holmes Place Training Academy. 'Over time this will increase the number of blood capillaries in your muscles, making you feel stronger and more toned.'
Even better, after around four to six weeks of short bursts of exercise, you'll develop stronger abdominal muscles - the part of your body that gives you that much coveted look - a waist.
If you can't bear the idea of trading in your snooze, the good news is that exercising little and often soon becomes second nature and an essential part of your daily health and beauty routine.
Femail.co.uk's exclusive wake-up workout
Vicky Mahony a personal trainer at Holmes Place Training Academy has designed a wake-up workout exclusively for femail.co.uk. It takes just 15 minutes and no specialist equipment is required.
Before you start, wake yourself up by splashing water on your face and drinking a glass of water.
Warm up by working your transverse abdominals (TAs) by drawing your navel towards your spine. Imagine stopping yourself while mid flow on the toilet. This should be a subtle, gentle movement - rather than a forceful exercise - and should be around 30 per cent of what you consider to be a full contraction.
This movement is important for office workers, because it improves posture, bringing awareness to your posture - and giving you a taller and slimmer appearance.
EXERCISE ONE: WALKING ON THE SPOT
Stand up with your feet hip-width apart and your arms relaxed by your side. Break into a brisk walk by marching on the spot. Try to bring your knees up as high as possible and swing your arms by your side.
For how long?
Do this exercise for three minutes. Gradually build up to one-and-a-half minutes walking and one-and-a-half minutes jogging. After two weeks, for a better cardiovascular workout, try jogging on the spot for three minutes, rather than walking.
What are the benefits?
The aim of this exercise is to wake you up, bringing fresh oxygen to your upper body and brain. As well as working your calves and legs, this exercise also opens the chest, tones up your arms and strengthens your abdominal muscles, helping to prevent your lower back from becoming weak after sitting at a desk all day long.
EXERCISE TWO: SQUATS

Stand behind a chair - or in front of your bed - about two inches from the base. With your feet hip-width apart, stand with your toes slightly pointed out - about five degrees. Keep your arms outstretched in front of you if that helps you to balance. Breathe in, pulling your navel towards your spine.
Now, lower your body down towards the bed or floor - as if you are about to sit down. Before your buttocks touch the bed or ground, breathe out and push up from your feet, back to your starting position.
For how long?
Two sets of twelve repetitions. This exercise should be done methodically without too much rest between each set - around 15 seconds at the most. This will start to work your muscles aerobically - and your body will start to use up some fat.
What are the benefits?
Because you are working against your own body weight and gravity, this exercise is good for your hamstrings, buttocks, hip flexors, calves, legs and abdominal muscles

Source : http://www.dailymail.co.uk/health/article-110929/Your-15-min-wake-workout.html

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Want a Good Night's Sleep? Then Never Do These Things Before Bed

Sleep is one of the great mysteries of life. Like gravity or the quantum field, we still don't understand exactly why we sleep—although we are learning more about it every day.
We do know, however, that good sleep is one of the cornerstones of health.
Six to eight hours per night seems to be the optimal amount of sleep for most adults, and too much or too little can have adverse effects on your health.
Sleep deprivation is such a chronic condition these days that you might not even realize you suffer from it. Science has now established that a sleep deficit can have serious, far reaching effects on your health.
For example, interrupted or impaired sleep can:

• Dramatically weaken your immune system
• Accelerate tumor growth—tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions
• Cause a pre-diabetic state, making you feel hungry even if you've already eaten, which can wreak havoc on your weight
• Seriously impair your memory; even a single night of poor sleep—meaning sleeping only 4 to 6 hours—can impact your ability to think clearly the next day
• Impair your performance on physical or mental tasks, and decrease your problem solving ability

When your circadian rhythms are disrupted, your body produces less melatonin (a hormone AND an antioxidant) and has less ability to fight cancer, since melatonin helps suppress free radicals that can lead to cancer. This is why tumors grow faster when you sleep poorly.
Impaired sleep can also increase stress-related disorders, including:

• Heart disease
• Stomach ulcers
• Constipation
• Mood disorders like depression

Sleep deprivation prematurely ages you by interfering with your growth hormone production, normally released by your pituitary gland during deep sleep (and during certain types of exercise, such as Peak Fitness Technique). Growth hormone helps you look and feel younger.
One study has even shown that people with chronic insomnia have a three times greater risk of dying from any cause.
Lost sleep is lost forever, and persistent lack of sleep has a cumulative effect when it comes to disrupting your health. Poor sleep can make your life miserable, as most of you probably know.
The good news is, there are many natural techniques you can learn to restore your "sleep health."
Whether you have difficulty falling asleep, waking up too often, or feeling inadequately rested when you wake up in the morning—or maybe you simply want to improve the quality of your sleep—you are bound to find some relief from my tips and tricks below.
**If you are interested in more information about sleep or any of the 33 items listed, I invite you to delve into the links that follow, which are grouped by subject.

Optimizing Your Sleep Sanctuary

1. Sleep in complete darkness, or as close to it as possible. Even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland's production of melatonin and serotonin. Even the tiniest glow from your clock radio could be interfering with your sleep. This will help decrease your risk of cancer.  Close your bedroom door, and get rid of night-lights. Refrain from turning on any light at all during the night, even when getting up to go to the bathroom. Cover up your clock radio. Cover your windows—I recommend using blackout shades or drapes.
   
   All life evolved in response to predictable patterns of light and darkness, called circadian rhythms. Modern day electrical lighting has significantly betrayed your inner clock by disrupting your natural rhythms. Little bits of light pass directly through your optic nerve to your hypothalamus, which controls your biological clock. Light signals your brain that it's time to wake up and starts preparing your body for ACTION.
2. Keep the temperature in your bedroom no higher than 70 degrees F. Many people keep their homes and particularly their upstairs bedrooms too warm. Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees. Keeping your room cooler or hotter can lead to restless sleep. When you sleep, your body's internal temperature drops to its lowest level, generally about four hours after you fall asleep. Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body's natural temperature drop.
3. Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and serotonin, and may have other negative effects as well. To do this, you need a gauss meter. You can find various models online, starting around $50 to $200. Some experts even recommend pulling your circuit breaker before bed to kill all power in your house.
4. Move alarm clocks and other electrical devices away from your bed. If these devices must be used, keep them as far away from your bed as possible, preferably at least 3 feet. Remove the clock from view. It will only add to your worry when you stare at it all night... 2 a.m. ...3 a.m. ... 4:30 a.m.
5. Avoid using loud alarm clocks. It is very stressful on your body to be suddenly jolted awake. If you are regularly getting enough sleep, an alarm may even be unnecessary. I gave up my alarm clock years ago and now use a sun alarm clock, an alarm that combines the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc.) with a special built-in light that gradually increases in intensity, simulating sunrise.
6. Reserve your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and drift off to sleep, so avoid doing these activities in bed.
7. Consider separate bedrooms. Recent studies suggest, for many people, sharing a bed with a partner (or pets) can significantly impair sleep, especially if the partner is a restless sleeper or snores. If bedfellows are consistently interfering with your sleep, you may want to consider a separate bedroom.

Preparing for Bed

8. Get to bed as early as possible. Your body (particularly your adrenal system) does a majority of its recharging between the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into your liver, which can further disrupt your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
9. Don't change your bedtime. You should go to bed and wake up at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
10. Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the tensions of the day.
11. Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom, or at least minimize the frequency.
12. Go to the bathroom right before bed. This will reduce the chances that you'll wake up to go in the middle of the night.
13. Eat a high-protein snack several hours before bed. This can provide the L-tryptophan needed for your melatonin and serotonin production.
14. Also eat a small piece of fruit. This can help the tryptophan cross your blood-brain barrier.
15. Avoid before-bed snacks, particularly grains and sugars. These will raise your blood sugar and delay sleep. Later, when blood sugar drops too low (hypoglycemia), you may wake up and be unable to fall back asleep.
16. Take a hot bath, shower or sauna before bed. When your body temperature is raised in the late evening, it will fall at bedtime, facilitating slumber. The temperature drop from getting out of the bath signals your body it's time for bed.
17. Wear socks to bed. Feet often feel cold before the rest of the body because they have the poorest circulation. A study has shown that wearing socks to bed reduces night waking. As an alternative, you could place a hot water bottle near your feet at night.
18. Wear an eye mask to block out light. As discussed earlier, it is very important to sleep in as close to complete darkness as possible. That said, it's not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can be helpful.
19. Put your work away at least one hour before bed (preferably two hours or more). This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow's deadlines.
20. No TV right before bed. Even better, get the TV out of the bedroom or even completely out of the house. It's too stimulating to the brain, preventing you from falling asleep quickly. TV disrupts your pineal gland function.
21. Listen to relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the Insight audio CD. Another favorite is the Sleep Harmony CD, which uses a combination of advanced vibrational technology and guided meditation to help you effortlessly fall into deep delta sleep within minutes. The CD works on the principle of "sleep wave entrainment" to assist your brain in gearing down for sleep. 
22. Read something spiritual or uplifting. This may help you relax. Don't read anything stimulating, such as a mystery or suspense novel, which has the opposite effect. In addition, if you are really enjoying a suspenseful book, you might be tempted to go on reading for hours, instead of going to sleep!
23. Journaling. If you often lay in bed with your mind racing, it might be helpful to keep a journal and write down your thoughts before bed. Personally, I have been doing this for 15 years, but prefer to do it in the morning when my brain is functioning at its peak and my cortisol levels are high.

Lifestyle Suggestions That Enhance Sleep

24. Reduce or avoid as many drugs as possible. Many drugs, both prescription and over-the-counter, may adversely affect sleep. In most cases, the condition causing the drugs to be taken in the first place can be addressed by following guidelines elsewhere on my web site.
25. Avoid caffeine. At least one study has shown that, in some people, caffeine is not metabolized efficiently, leaving you feeling its effects long after consumption. So, an afternoon cup of coffee or tea will keep some people from falling asleep at night. Be aware that some medications contain caffeine (for example, diet pills).
26. Avoid alcohol. Although alcohol will make you drowsy, the effect is short lived and you will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from entering the deeper stages of sleep, where your body does most of its healing.
27. Make certain you are exercising regularly. Exercising for at least 30 minutes per day can improve your sleep. However, don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can manage it.
28. Lose excess weight. Being overweight can increase your risk of sleep apnea, which can seriously impair your sleep. Please refer to my nutrition plan for recommendations.
29. Avoid foods you may be sensitive to. This is particularly true for sugar, grains, and pasteurized dairy. Sensitivity reactions can cause excess congestion, gastrointestinal upset, bloating and gas, and other problems.
30. Have your adrenals checked by a good natural medicine clinician. Scientists have found that insomnia may be caused by adrenal stress.
31. If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause sleep problems if not properly addressed.

If All Else Fails

32. My current favorite fix for insomnia is Emotional Freedom Technique (EFT). Most people can learn the basics of this gentle tapping technique in a few minutes. EFT can help balance your body's bioenergy system and resolve some of the emotional stresses that are contributing to your insomnia at a very deep level. The results are typically long lasting and improvement is remarkably rapid.
33. Increase your melatonin. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night. If that isn't possible, you may want to consider a melatonin supplement. In scientific studies, melatonin has been shown to increase sleepiness, help you fall asleep more quickly and stay asleep, decrease restlessness, and reverse daytime fatigue. Melatonin is a completely natural substance, made by your body, and has many health benefits in addition to sleep.

Source : http://articles.mercola.com/sites/articles/archive/2010/10/02/secrets-to-a-good-night-sleep.aspx

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Why late to bed, early to rise is a recipe for a heart attack

It is the stuff of nightmares for those whose hectic work schedule or busy family life means getting up early and staying up late.

Sleeping for less than six hours a night greatly increases the risk of dying from a heart attack or stroke, a study has found.

Scientists claim that the modern tendency to delay going to bed in order to get through more of the items on the ‘to do’ list has serious health consequences. 

But beware. Having the time and the tendency to retreat under the duvet for hours longer is not necessarily a health guarantee. Those who have too much sleep are also more likely to suffer a heart attack.

While the extra slumber is unlikely to be the cause, long-term illnesses such as heart disease often make sufferers feel tired, so sleeping for longer than nine hours a night may be an early warning sign.

Researchers found that those who slept for less than six hours were almost 50 per cent more likely to suffer a heart attack and 15 per cent more at risk of strokes.

They believe that not having enough sleep disrupts the balance of two key hormones, ghrelin and leptin, which control the appetite. Poor sleepers tend to eat more and are more likely to be obese, so are at greater risk of high blood pressure and heart disease, which lead to heart attacks and strokes. Experts recommend adults get at least six or seven hours’ shut-eye a night to stay healthy. 

But as many as 60 per cent of us do not think we are sleeping enough, with a third suffering from insomnia. The researchers, from the University of Warwick, warned that trying to cram too much into one day by going to bed late and getting up early could lead to serious illnesses later in life.

They looked at the sleeping habits of almost 475,000 participants from 15 previous studies across eight countries, including the UK, the U.S., Japan, Sweden and Germany.

Proper rest: Sleeping for less than six hours a night greatly increases the risk of dying from a heart attack or stroke.

Their findings, published in the European Heart Journal, show that those who slept for less than six hours were 48 per cent more likely to develop or die from heart disease and 15 per cent more likely to develop or die from a stroke.

Not having enough sleep decreases the levels of leptin in our blood, which means we do not feel as satisfied after eating.

At the same time, it raises the levels of ghrelin, responsible for triggering our appetite, thus making us feel hungrier. 

The scientists believe that our ‘work hard, play hard’ society encourages us to sacrifice sleep and compromises our health. Professor Francesco Cappuccio, from the University of Warwick Medical School, said: ‘If you sleep less than six hours per night and have disturbed sleep you stand a 48 per cent greater chance of developing or dying from heart disease and a 15 per cent greater chance of developing or dying of a stroke. ‘The trend for late nights and early mornings is actually a ticking time bomb for our health so you need to act now to reduce your risk of developing these life-threatening conditions. 'There is an expectation in today’s society to fit more into our lives. The whole work-life balance struggle is causing too many of us to trade in precious sleeping time to ensure we complete all the jobs we believe are expected of us. ‘But in doing so, we are significantly increasing the risk of suffering a stroke or developing cardiovascular disease resulting in, for example, heart attacks.’ Co-researcher Dr Michelle Miller said: ‘Chronic short sleep produces hormones and chemicals in the body which increase the risk of developing heart disease and strokes, and other conditions like high blood pressure and cholesterol, diabetes and obesity.’ But the scientists also warned that sleeping more than nine hours every night may be an early warning sign of heart disease.

Source : http://www.dailymail.co.uk/health/article-1354980/Lack-sleep-ticking-time-bomb-recipe-heart-attack.html

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Danger Drinks and Healthy Alternatives

You've been working hard at making healthy changes to your diet and exercising regularly to lose weight. But there's more to weight loss than watching what you eat; the beverages you drink can also affect your progress. Are you sabotaging your diet by drinking unhealthful things?
A recent study from the American Journal of Clinical Nutrition compared beverage intake and weight changes in more than 800 men and women ages 25 to 79. The research found that when subjects cut 100 calories of liquids from their diets, they lost more weight than when they had cut 100 calories in the form of food. That said, do you know how many calories you're drinking?

Below are some "danger" drinks, along with healthier alternatives that will help you get your beverage fix for fewer calories (and better nutrition).

Danger Drink #1: Soda
Sometimes our bodies crave sugar, and all too often, we answer the call by guzzling soda instead of choosing a healthier alternative. Sugar is one of the main reasons soda is unhealthy (and caloric), especially when you are trying to lose weight. It’s filled with empty calories. On average, a 12-ounce serving contains more than 110 calories and 8-10 teaspoons of sugar! Another problem is caffeine, which acts as a diuretic, serving to dehydrate the body. Even diet sodas can adversely affect weight loss; the artificial sweeteners can leave you craving more sweets, which may sabotage your efforts to eat healthier.

Rescue Drink: Seltzer or carbonated water
Instead of soda, try something that still has the refreshing carbonation you love but no added sweeteners. Swap out soda for seltzer water or flavored carbonated water and a slice of lemon or lime. This drink will help rehydrate you and not leave your taste buds asking for more sugar.

Danger Drink #2: Fancy coffees
Believe it or not, your cup of Joe does offer some health benefits. When adults consume coffee in moderation—and don't load it with sugar and cream—they can help decrease their risk of high blood pressure, diabetes, cancer, and more. On the flip side, when your coffee of choice is a caramel cappuccino, more than just a few calories sneak into your daily calorie allowance. Even a seemingly innocent blended iced coffee can have almost 200 calories—and that's one of the lower-calorie coffee drinks. Fancy coffee drinks are a prime example of how liquid calories can stack up.

If you start your day with a regular cup of Joe, be careful about how you dress it up. Sugar and creamers are not calorie free, so use as little as possible. If you take your coffee with three sugars and two creamers, you're adding about 100 calories and 3.5 grams of fat.

Rescue Drink: Plain coffee
Enjoying coffee in moderation (no more than two cups a day) can be part of a healthy diet. Try a low fat or fat-free creamer to add a satisfying creaminess to your morning java. Slowly taper your use of sugar and cream and go for flavored coffee beans to add taste without calories. Adjusting your taste buds might take some time, but it's worth it.

Danger Drink #3: Alcohol
Your social life shouldn’t run dry when you are trying to lose weight and get healthy. You can even go out to happy hour with friends if you're smart about your choices. A good rule is to avoid frozen drinks like margaritas, daiquiris and pina coladas. These drinks have enough calories to count as a meal, and they're rarely made with any real fruit; they usually contain corn syrup and artificial flavors. A 10-ounce pina colada has close to 550 calories—without cherries, pineapple or other garnishes. And the worst part is that it’s hard to stop at just one! When drinking alcohol, your willpower often slips, making it all that much harder to resist unhealthy foods.

Rescue Drink: "Mocktails" or light cocktails
When choosing what to drink while mingling, choose a light beer, dry wine or liquor mixed with soda water instead of sugar-loaded beverages. Even better, choose soda water with a splash of juice for a fizzy, festive and low-calorie drink. You'll save money and calories, and you won't have to worry about not being able to drive. Always drink a cup of water in between alcoholic beverages, and when you're hosting a party or get-together, offer low-calorie beverages for your guests. To see a few of SparkPeople’s diet-friendly alcohol suggestions.

 Danger Drink #4: Milkshakes
Milkshakes are marketed as drinks, but those fast-food restaurants and ice cream parlors aren't fooling anyone. They're drinkable desserts, not healthy beverages. Sure, they contain calcium because of all that milk, but they also have plenty of fat and sugar. But don't be fooled by milkshakes made with seemingly healthy ingredients like yogurt. They're still milkshakes. A large milkshake from a fast-food restaurant can contain more than 700 calories. If you want to treat yourself, get the smallest size and skip extras like sprinkles and whipped cream.

Rescue Drink: Smoothies
Smoothies are a healthy and tasty alternative to milkshakes—as long as you know what's going in to your smoothie. If you are blending a smoothie at home, mix together low-fat yogurt with ice, skim milk or soymilk, and whatever fruit you like. If you are at an ice cream parlor or restaurant, don’t hesitate to ask what is in a smoothie and modify as needed. Smoothie joints tend to add high-calorie protein powders and unnecessary ingredients that pile on extra calories. A second option is to choose freshly squeezed vegetable or fruit juice, which is often sold alongside smoothies.

Danger Drink #5: Whole milk
Milk is a nutrient-rich beverage, but the full-fat versions are high in calories and fat. Whole milk, which is often labeled "Vitamin A & D milk," measures in at 147 calories per cup compared with 91 calories for skim milk. While whole milk is creamy and delicious, you can get the same health benefits with far fewer calories. Before you down your three cups a day, consider lighter versions.

Rescue Drink: Skim milk or low-fat milk
Skim and low-fat milks are lower in calories than whole milk and still offer the same amounts of essential vitamins and minerals. If you don't like the taste of cow's milk (or can't tolerate it), choose low-calorie chocolate milk or a calcium-fortified non-dairy milk, such as soy, rice or almond milk.

Danger Drink #6: Sweet tea
Until recently, you couldn’t find sweet tea above the Mason-Dixon Line. Now this sweet Southern drink is ubiquitous—even national fast-food restaurants offer it. While it might be tasty, all that sugar cancels out the antioxidant properties of tea. A bottle or cup of sweet tea can contain up to four tablespoons of sugar! To save your teeth and to watch your weight, be sure to swap the sugar-loaded options for something far less sugary.

Rescue drink: Unsweetened or lightly sweetened tea
All that sugar in sweet tea can spike your blood sugar and make you feel drained. If you are accustomed to sweet tea, slowly reduce the amount of sugar you're using. Your taste buds will adapt. Instead of plain black tea, try flavored or green teas. Mango-ginger green tea, mint tea, or chai tea are all tasty options that require little to no sweeteners. We often rely on sugar for flavor, but in its absence, you'll be able to taste the subtleties in your drinks.

Danger Drink #7: "Juice" drinks
You've given up soda and switched to healthier drinks. When you stop at a convenience store or fill up your cup at a soda fountain, you feel proud of yourself for choosing juice—after all, it's made from fruit and must be healthy. Nope. Most juices contain little more than artificial flavorings, corn syrup and water (aka empty calories). All those health benefits touted on the fancy label? They come from added ingredients and added vitamins, not from healthy fruit or the juice cocktail itself.

Rescue Drink: 100% fruit juice
When you reach for juice, make sure it is 100% real juice. Vegetable juice is your best bet, as it is packed with vitamins and minerals and contains far less sugar and fewer calories than fruit juice. As far as fruit juices go, 100% pomegranate juice and blueberry juice are both good choices for a healthy dose of antioxidants. Try diluting these juices with sparkling water to cut calories and sugar. With fizz and sweetness, they're like healthy sodas! For a vitamin C punch to ward off pesky colds, try grapefruit juice, which is one of the lowest-calorie juices per ounce you will find, or cranberry juice (just make sure it's not a juice "cocktail"). Whenever you can, choose whole fruit over juice to get fiber and satiety.

AND THE WINNER EVERY TIME: Water!
This is the drink of healthy eaters. It helps our bodies survive by controlling body temperature and flushing out toxins. The more hydrated your body is, the more effectively your metabolism will be able to function. If you’re looking to lose weight and get into shape, fill up your glass with some good old H20. Filling up with water before a meal may also help you lose weight. In a study published in 2008 in the Journal of the American Dietetic Association, researchers found that people who drank water before meals ate an average of 75 fewer calories at that meal! Hunger can be mistaken for thirst and the best resolution is water.

About the Author: As a registered dietitian with type 1 diabetes, Kelly O'Connell has a passion to share her knowledge on health and disease prevention. Kelly enjoys yoga, training for races and hosting healthy dinner parties for friends.


Source : http://www.sparkpeople.com/resource/nutrition_articles.asp?id=200

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Anger management: 10 tips to tame your temper

Keeping your temper in check can be challenging. Use simple anger management tips — from taking a timeout to using "I" statements — to stay in control.

Do you fume when someone cuts you off in traffic? Does your blood pressure rocket when your child refuses to cooperate? Anger is a normal and even healthy emotion — but it's important to deal with it in a positive way. Uncontrolled anger can take a toll on both your health and your relationships.
Ready to get your anger under control? Start by considering these 10 anger management tips.

1. Think before you speak

In the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts before saying anything — and allow others involved in the situation to do the same.

2. Once you're calm, express your anger

As soon as you're thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.

3. Get some exercise

Physical activity can help reduce stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run, or spend some time doing other enjoyable physical activities.

4. Take a timeout

Timeouts aren't just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what's ahead without getting irritated or angry.

5. Identify possible solutions

Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child's messy room drive you crazy? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening — or agree to eat on your own a few times a week. Remind yourself that anger won't fix anything and might only make it worse.

6. Stick with 'I' statements

To avoid criticizing or placing blame — which might only increase tension — use "I" statements to describe the problem. Be respectful and specific. For example, say, "I'm upset that you left the table without offering to help with the dishes," instead of, "You never do any housework."

7. Don't hold a grudge

Forgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice. But if you can forgive someone who angered you, you might both learn from the situation. It's unrealistic to expect everyone to behave exactly as you want at all times.

8. Use humor to release tension

Lightening up can help diffuse tension. Use humor to help you face what's making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse.

9. Practice relaxation skills

When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as, "Take it easy." You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.

10. Know when to seek help

Learning to control anger is a challenge for everyone at times. Consider seeking help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.

Source :  http://www.mayoclinic.org/healthy-living/adult-health/in-depth/anger-management/art-20045434

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Cancer prevention: 7 tips to reduce your risk

Concerned about cancer prevention? Take charge by making changes such as eating a healthy diet and getting regular screenings. 

You've probably heard conflicting reports about cancer prevention. Sometimes the specific cancer-prevention tip recommended in one study or news report is advised against in another.
In many cases, what is known about cancer prevention is still evolving. However, it's well accepted that your chances of developing cancer are affected by the lifestyle choices you make.
So if you're concerned about cancer prevention, take comfort in the fact that some simple lifestyle changes can make a big difference. Consider these seven cancer prevention tips.

1. Don't use tobacco

Using any type of tobacco puts you on a collision course with cancer. Smoking has been linked to various types of cancer — including cancer of the lung, bladder, cervix and kidney. And chewing tobacco has been linked to cancer of the oral cavity and pancreas. Even if you don't use tobacco, exposure to secondhand smoke might increase your risk of lung cancer.
Avoiding tobacco — or deciding to stop using it — is one of the most important health decisions you can make. It's also an important part of cancer prevention. If you need help quitting tobacco, ask your doctor about stop-smoking products and other strategies for quitting.

2. Eat a healthy diet

Although making healthy selections at the grocery store and at mealtime can't guarantee cancer prevention, it might help reduce your risk. Consider these guidelines:

• Eat plenty of fruits and vegetables. Base your diet on fruits, vegetables and other foods from plant sources — such as whole grains and beans.
• Limit fat. Eat lighter and leaner by choosing fewer high-fat foods, particularly those from animal sources. High-fat diets tend to be higher in calories and might increase the risk of overweight or obesity — which can, in turn, increase cancer risk.
• If you choose to drink alcohol, do so only in moderation. The risk of various types of cancer — including cancer of the breast, colon, lung, kidney and liver — increases with the amount of alcohol you drink and the length of time you've been drinking regularly.

3. Maintain a healthy weight and be physically active

Maintaining a healthy weight might lower the risk of various types of cancer, including cancer of the breast, prostate, lung, colon and kidney.
Physical activity counts, too. In addition to helping you control your weight, physical activity on its own might lower the risk of breast cancer and colon cancer.
Adults who participate in any amount of physical activity gain some health benefits. But for substantial health benefits, strive to get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic physical activity. You can also do a combination of moderate and vigorous activity. As a general goal, include at least 30 minutes of physical activity in your daily routine — and if you can do more, even better.

4. Protect yourself from the sun

Skin cancer is one of the most common kinds of cancer — and one of the most preventable. Try these tips:

• Avoid midday sun. Stay out of the sun between 10 a.m. and 4 p.m., when the sun's rays are strongest.
• Stay in the shade. When you're outdoors, stay in the shade as much as possible. Sunglasses and a broad-rimmed hat help, too.
• Cover exposed areas. Wear tightly woven, loosefitting clothing that covers as much of your skin as possible. Opt for bright or dark colors, which reflect more ultraviolet radiation than pastels or bleached cotton.
• Don't skimp on sunscreen. Use generous amounts of sunscreen when you're outdoors, and reapply often.
• Avoid tanning beds and sunlamps. These are just as damaging as natural sunlight.

5. Get immunized

Cancer prevention includes protection from certain viral infections. Talk to your doctor about immunization against:

• Hepatitis B. Hepatitis B can increase the risk of developing liver cancer. The hepatitis B vaccine is recommended for certain high-risk adults — such as adults who are sexually active but not in a mutually monogamous relationship, people with sexually transmitted infections, intravenous drug users, men who have sex with men, and health care or public safety workers who might be exposed to infected blood or body fluids.
• Human papillomavirus (HPV). HPV is a sexually transmitted virus that can lead to cervical and other genital cancers as well as squamous cell cancers of the head and neck. The HPV vaccine is available to both men and women age 26 or younger who didn't have the vaccine as adolescents.

6. Avoid risky behaviors

Another effective cancer prevention tactic is to avoid risky behaviors that can lead to infections that, in turn, might increase the risk of cancer. For example:

• Practice safe sex. Limit your number of sexual partners, and use a condom when you have sex. The more sexual partners you have in your lifetime, the more likely you are to contract a sexually transmitted infection — such as HIV or HPV. People who have HIV or AIDS have a higher risk of cancer of the anus, liver and lung. HPV is most often associated with cervical cancer, but it might also increase the risk of cancer of the anus, penis, throat, vulva and vagina.
• Don't share needles. Sharing needles with an infected drug user can lead to HIV, as well as hepatitis B and hepatitis C — which can increase the risk of liver cancer. If you're concerned about drug abuse or addiction, seek professional help.

7. Get regular medical care

Regular self-exams and screenings for various types of cancers — such as cancer of the skin, colon, prostate, cervix and breast — can increase your chances of discovering cancer early, when treatment is most likely to be successful. Ask your doctor about the best cancer screening schedule for you.
Take cancer prevention into your own hands, starting today. The rewards will last a lifetime.

Source : http://www.mayoclinic.org/healthy-living/adult-health/in-depth/cancer-prevention/art-20044816

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Countering Fast Food's Health Effects

Fast food is a driving force behind the global epidemic of diet-related diseases, setting our kids up for a lifetime of health problems. Nearly one in three children born in the year 2000 will develop Type 2 diabetes in their lifetime because of diet. And this number rises significantly for children in communities of color.
The negative effects of fast food on our health include:

• Cardiovascular disease
• Cancer
• Liver disease
• Asthma

Kid-focused marketing fuels illness

A growing body of scientific evidence shows reducing junk food marketing to kids could reduce the rates of diet-related conditions such as childhood diabetes, sparing the health of millions of children. 
To that end, the American Academy of Pediatrics recommended a national policy prohibiting junk food marketing to kids. And high-profile organizations like the World Health Organization have recognized the links between fast food marketing and our children’s failing health, recommending governments implement tighter regulations on fast food advertising to kids.
Simply put, the less kids are exposed to fast food marketing, the healthier they will be -- in childhood and in adulthood.
So we’re leading the call to protect our children’s health. We demand the industry’s most aggressive marketer to children, McDonald’s, end the marketing practices it uses to build kids' lifelong brand loyalty -- including targeting kids online and promoting its iconic clown.
Hey McDonald's! Quit targeting our kids
Across the country, parents, health professionals, and leaders in communities of color are protecting our children's health by taking action to halt McDonald's predatory marketing.

#MomsNotLovinIt

Parents are fed up with McDonald's efforts to shape their children's eating habits. They simply cannot compete with McDonald's enormous marketing might, designed to undermine their authority at every turn. That's why tens of thousands of moms, dads, and caregivers have joined with us to stand up to the burger giant so they can make healthy choices for their kids.

• To date, more than 10,000 people around the country have called on McDonald's to retire Ronald and to shut down HappyMeal.com, the burger giant's most insidious marketing tool to kids.
• A wide and powerful network of moms is blogging and hosting twitter parties to advance the campaign message online. They've made #MomsNotLovinIt go viral, reaching millions!

Health professionals help curb health crisis

What's wrong with this picture? In children's hospitals, clinics, and doctor's offices across the country, kids are being treated for diet-related conditions like diabetes on one floor and offered the world's most-recognized junk food brand on the next.
Health professionals have a critical role to play in compelling the fast food industry to change its harmful practices. Thousands have already taken a stand with us:

• The American Academy of Pediatrics has recommended a national policy prohibiting junk food marketing to kids.
• More than 3,000 institutions and health professionals have signed an open letter to McDonald’s CEO, calling on the burger giant to end its kid-focused marketing.
• Hospitals are heeding our call to end their contracts with McDonald's and create a more healthful food environment for the children they serve. Truman Medical Centers in Kansas, MO and Riley Children's Hospital in Indianapolis, IA are the latest health institutions to sever ties with the fast food leader.

Join us in giving McDonald’s the boot from hospitals!

Communities of color protect kids' health

In the food swamps of low-income communities and communities of color, it's hard to escape McDonald's insidious presence. McDonald's franchises have crowded out local grocery stores, flooding communities with its junk food offerings, while sitting billboards and targeted websites like 365Black.com and MeEncanta.com are designed to hook black and Latino children for life.
But, across the country, leaders in communities of color -- like Tanya Fields, Executive Director of The BLK ProjeK -- are standing up to the burger giant.

Fast food feels the pressure

Already, we can see the impact health professionals are having on the industry. Global media coverage condemning the burger giant's marketing to kids -- from USA Today's coverage of 9-year-old nutrition advocate Hannah Robertson confronting McDonald's CEO Don Thompson, to U.S. News and World Report's coverage of our groundbreaking exposé on McDonald's stingy charity -- is shifting the public climate and ratcheting up pressure on the fast food industry:

• Taco Bell discontinued toy giveaways and kids' meals, and Jack in the Box (the country’s fifth largest hamburger chain) discontinued toy giveaways in kids' meals. 
• McDonald's slashed spending on Happy Meals marketing.
• The burger giant is rolling out expensive efforts to increase sales and improve its image -- while still missing the mark and landing at an all-time low when it comes to customer satisfaction. 

Source : https://www.stopcorporateabuse.org/countering-fast-foods-health-effects

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Why Laughing Is Good for Your Health

An old Yiddish proverb says, "What soap is to the body, laughter is to the soul." Everyone knows that laughter makes you feel good and puts you in high spirits, but did you also know that laughter actually causes physiological responses that protect the body from disease and help your vital organs repair themselves? A good laugh can be compared to a mild workout, as it exercises the muscles, gets the blood flowing, decreases blood pressure and stress hormones, improves sleep patterns and boosts the immune system. Furthermore, a study by the John Hopkins University Medical School showed that humor and laughter can also improve memory and mental performance. Yet despite the fact that laughter has so many benefits, far too many of us forget to even crack a smile every once in a while, let alone laugh. The following are some ways to incorporate more laughter and joy in your life:

• Don't take life too seriously. We all have obstacles in life and we all make mistakes. There is no reason to beat yourself up over it. In fact, if you can laugh light-heartedly at your own foibles, you'll find that you give yourself that extra happiness and confidence boost that can get you over any hurdle. This also extends to other people. Try not to be too hard on others -- a smile and a chuckle goes a lot further than criticism.

• Find the humor in a bad situation. Sure, there are some situations that are genuinely sad and certainly not laughing matters. However, most situations in life have an ironic or ludicrous side to them. The next time you feel the stress levels rising, take a minute to think about the irony of the situation and allow yourself to laugh over the things you cannot control. This will decrease the amount of cortisol that your body produces due to stress, lowering your blood pressure, blood sugar levels and heart rate.

• Remind yourself of funny moments from the past. Perhaps a friend told you a great joke the other day, your children or pets did something amusing, or maybe you watched a funny movie recently that had you in stitches. Call on these memories frequently, especially when you are feeling sad, angry or stressed. Sometimes just reliving a funny moment can cause the endorphins to kick in, which act as natural painkillers and mood boosters.

• Surround yourself with fun people who like to laugh a lot. As the saying goes, mirthful laughter is contagious, so make a point to seek out positive people who aren't afraid to laugh at themselves and who have a knack for finding humor in life's situations. Young children are especially adept at finding laughter and joy in everyday moments.

• Get a pet. Animals are great for boosting happiness and encouraging laughter because they love to play and have fun, and they often do things that are amusing without even realizing it. In addition, studies show that people with pets have lower levels of depression and stress and are less likely to suffer from heart disease.

If you can find a reason to laugh every day, you'll find that your mood will improve, your relationships with others will seem more meaningful and effortless, and life's hurdles won't seem so daunting. Moreover, your body, mind and soul will reap the health benefits of this natural and free medicine. 

Source : http://www.huffingtonpost.com/dr-cynthia-thaik/laughing-health_b_4519611.html

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Caffeine: How much is too much?

Caffeine has its perks, but it can pose problems too. Find out how much is too much and if you need to curb your consumption.

If you rely on caffeine to wake you up and keep you going, you aren't alone. Caffeine is used by millions of people every day to increase wakefulness, alleviate fatigue, and improve concentration and focus.

How much is too much?

Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. That's roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two "energy shot" drinks.
Although caffeine use may be safe for adults, it's not a good idea for children. And adolescents should limit themselves to no more than 100 mg of caffeine a day.
Even among adults, heavy caffeine use can cause unpleasant side effects. And caffeine may not be a good choice for people who are highly sensitive to its effects or who take certain medications.
Read on to see if you may need to limit or even end your caffeine routine.

You drink 4 or more cups a day

Heavy daily caffeine use — more than 500 to 600 mg a day — may cause side effects such as:

• Insomnia
• Nervousness
• Restlessness
• Irritability
• Stomach upset
• Fast heartbeat
• Muscle tremors

Even a little makes you jittery

Some people are more sensitive to caffeine than are others. If you're susceptible to the effects of caffeine, just small amounts — even one cup of coffee or tea — may prompt unwanted effects, such as restlessness and sleep problems.
How you react to caffeine may be determined in part by how much caffeine you're used to drinking. People who don't regularly drink caffeine tend to be more sensitive to its negative effects. Other factors may include body mass, age, medication use and health conditions such as anxiety disorders. Research also suggests that men may be more susceptible to the effects of caffeine than are women.

You're not getting enough sleep

Most adults need seven to eight hours of sleep each night. But caffeine can interfere with this much-needed sleep. Chronically losing sleep — whether it's from work, travel, stress or too much caffeine — results in sleep deprivation. Sleep loss is cumulative, and even small nightly decreases can add up and disturb your daytime alertness and performance.
Using caffeine to mask sleep deprivation can create an unwelcome cycle. For example, you may drink caffeinated beverages because you have trouble staying awake during the day. But the caffeine keeps you from falling asleep at night, shortening the length of time you sleep.

You're taking medications or supplements

Certain medications and herbal supplements may interact with caffeine. Here are some examples.

• Some antibiotics. Ciprofloxacin (Cipro) and norfloxacin (Noroxin) — types of antibacterial medications — can interfere with the breakdown of caffeine. This may increase the length of time caffeine remains in your body and amplify its unwanted effects.
• Theophylline. Theophylline (Theo-24, Elixophyllin, others) is a medication that opens up bronchial airways by relaxing the surrounding muscles (bronchodilator). It tends to have some caffeine-like effects. Thus, taking it with caffeinated foods and beverages may increase the concentration of theophylline in your blood. This can cause adverse effects, such as nausea, vomiting and heart palpitations.
• Echinacea. This herbal supplement, which is sometimes used to prevent colds or other infections, may increase the concentration of caffeine in your blood and may increase caffeine's unpleasant effects.

Talk to your doctor or pharmacist about whether caffeine might affect your medications. He or she can say whether you need to reduce or eliminate caffeine from your diet.

Curbing your caffeine habit

Whether it's for one of the reasons above — or because you want to trim your spending on coffee drinks — cutting back on caffeine can be challenging. An abrupt decrease in caffeine may cause withdrawal symptoms, such as headaches, fatigue, irritability and nervousness. Fortunately, these symptoms are usually mild and resolve after a few days.
To change your caffeine habit more gradually, try these tips:

• Keep tabs. Start paying attention to how much caffeine you're getting from foods and beverages. It may be more than you think. Read labels carefully. Even then, your estimate may be a little low because not all foods or drinks list caffeine. Chocolate, which has a small amount, doesn't.
• Cut back. But do it gradually. For example, drink one fewer can of soda or drink a smaller cup of coffee each day. Or avoid drinking caffeinated beverages late in the day. This will help your body get used to the lower levels of caffeine and lessen potential withdrawal effects.
• Go decaf. Most decaffeinated beverages look and taste the same as their caffeinated counterparts.
• Shorten the brew time or go herbal. When making tea, brew it for less time. This cuts down on its caffeine content. Or choose herbal teas that don't have caffeine.
• Check the bottle. Some over-the-counter pain relievers contain caffeine — as much as 130 mg of caffeine in one dose. Look for caffeine-free pain relievers instead.

The bottom line

If you're like most adults, caffeine is a part of your daily routine. And most often it doesn't pose a health problem. But be mindful of those situations in which you need to curtail your caffeine habit.

Source : http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678

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52 Healthy Meals in 12 Minutes or Less

Being hungry sucks (it's a scientific fact). So why spend hours cooking a gourmet feast when a nutritious and delicious meal could be only 12 minutes away? Skip the grumbling tummy and cranky guests and serve up any one of these 52 healthy and satisfying meals.

Breakfast

1. Chocolate-Blueberry Shake. Blend together 1 packet chocolate breakfast powder (like Carnation Breakfast Essentials), 1 1/2 cups milk of choice, and 1 cup frozen blueberries. Optional: Add a scoop of protein powder for improved muscle recovery.

2. Cold Pizza. Nope, not the takeout kind! Toast 1 slice whole-grain bread and top with 2 tbsp. ricotta, 1 large basil leaf, 2 tomato slices, a drizzle of olive oil, and salt and pepper.

3. Eggs in a Muffin. Heat a pan with a spritz of cooking spray over medium heat. Season 1 egg with salt and pepper, scramble, and cook to desired consistency (no more than five minutes). Top egg with 1 slice cheddar cheese and allow cheese to melt. Pile egg and cheese on 1 toasted whole-wheat English muffin and add 1 slice cooked Canadian bacon. (Use half the muffin and eat it open-faced to save a few calories!)

4. Canadian Waffles. Toast 1 whole-wheat waffle and top with 1 slice cooked Canadian bacon, 1 over-easy egg (prepared with cooking spray), and a 1 to 2 tsp. drizzle of maple syrup.

5. Cereal A-Go-Go. Swap out the milk in a bowl of cereal for 1 cup plain low-fat yogurt flavored with 1/8 tsp. lemon zest and 1 tsp. honey. Add ½ cup bran flakes and some extra flavor with ¼ cup fresh berries or 1 tbsp. sliced almonds.

6. Breakfast Taco. In a pan spritzed with cooking spray over medium-high heat, scramble 3 egg whites, a small handful of spinach leaves, and 1 tbsp. drained and rinsed black beans. Season with salt and pepper. Wrap mixture in an 8-inch whole-wheat tortilla and top with 1 tbsp. salsa.

7. Oatmeal in an Instant. Skip pre-made packets in favor of this homemade version. Combine ½ cup rolled oats, 1 cup milk or water, and a pinch of salt, and microwave for 3 minutes. Stir in toppings of choice, like 1 tsp. maple syrup, 2 tbsp. sliced almonds, or ¼ cup dried fruit.

8. PB&H Waffle. Toast 1 whole-grain waffle and smear with 1 tbsp. natural peanut butter. Drizzle with 1 tsp. honey and sprinkle with 1 tsp. sesame seeds.

9. Mini Wrap. Top an 8-inch whole-wheat tortilla with 2 slices Canadian bacon, ½ sliced apple, and 2 to 3 slices cheddar cheese. Roll up and microwave for 45 seconds to 1 minute, or until cheese is melted.

10. Vegan Breakfast Scramble. In a frying pan over medium-high heat, combine ½ cup tofu (crumbled), a handful of spinach, ¼ cup chopped red peppers, 1/8 cup chopped onion, 1/8 cup chopped vegetarian bacon, and a few dashes of paprika. Sauté until veggies are cooked and tofu is heated through. Season with salt and pepper to taste.

11. Broiled Grapefruit. Preheat broiler and halve 1 chilled grapefruit. Sprinkle each half with ½ tsp. sugar and ¼ tsp. cinnamon. Broil both halves on a baking sheet for 3-5 minutes. Serve with 1 slice of whole-wheat toast spread with 1 tbsp. nut butter for a complete breakfast.

12. Nutty 'Nana. Toast 1 slice whole-grain bread and top with 1 tbsp. crunchy almond butter and ½ a sliced banana.

13. Berry Yogurty Smoothie. Blend together ½ cup frozen strawberries, ½ cup frozen blueberries, 1 cup plain low-fat yogurt, 2 tsp. honey, and ¼ cup milk of choice.

14. Sweet n' Savory Breakfast Pizza. Preheat the broiler (or toaster oven). Microwave 2 slices turkey bacon for 30-60 seconds (or until crisp) and crumble once cooked. Spread 1 tbsp. low-fat ricotta on 1 whole-wheat tortilla. Top with ¼ cup sliced strawberries and/or blueberries and the bacon. Broil 5 minutes or until fruit softens and begins to caramelize.

15. Sun-Dried Tomato Omelet. Coat a pan with cooking spray and place over medium-high heat. Pour in 3 egg whites mixed with 1 tsp. water and salt and pepper (to taste). When eggs begin to set, top half with 2 tbsp. goat cheese, ½ cup fresh spinach, and 2 tbsp. chopped sun-dried tomatoes. Fold in half and cook 2 more minutes, or until egg whites are set, veggies are warmed through, and cheese is melted.

16. Frog in a Hole. Heat a pan over medium-high heat. Spread 1 slice of whole-grain bread with 1 tsp. butter. Use a cookie or biscuit-cutter to cut a hole in the center of the bread. Place the bread— buttered-side down— in the pan and crack 1 egg into the hole. Cook until egg sets, about 2 to 4 minutes. (Flip half way through for a more well-done egg.)

17. Fruit Parfait. Layer together: 1 cup plain low-fat yogurt sweetened with 1 tsp. honey, ½ cup granola, and ½ cup frozen blueberries and strawberries.

18. Breakfast Quickie Cookie. In a microwave-safe bowl, combine ½ cup oats, ¼ cup liquid egg whites, 1 ½ tbsp. brown sugar, 1 ½ tbsp. all-purpose flour, ½ tsp. vanilla extract, ½ tsp. baking powder, 2 tbsp. raisins, and cinnamon to taste. Flatten half the mixture into the bottom of the bowl and microwave for 45 seconds. Pop cookie out of the  bowl and repeat with second half of mixture.

19. Pumpkin Muesli. Combine ¼ cup quick-cooking oats and ¼ cup pumpkin puree in a microwave-safe bowl. Cover with plastic wrap and nuke for 20 seconds. Let sit for 10 minutes. Meanwhile, combine ½ cup plain nonfat yogurt, 2 tbsp. honey, 1 tsp. lemon zest, and 2 tbsp. sliced almonds in a separate bowl. Stir yogurt  mixture into the oat mixture and enjoy. Extra points for adding fresh fruit, too!

Lunch

20. Quinoa Salad. Microwave ½ cup quinoa (rinsed) and 1 cup water for 5 minutes at full power. Reduce to 70 percent power and microwave another 5 minutes. Fluff and stir in: 2 tbsp. chopped bell pepper, ¼ cup rinsed and drained chick peas, 1 tbsp. chopped parsley, 1 tbsp. olive oil, 1 tsp. lemon juice, and salt and pepper to taste. Optional: Add ½ can tuna for a meatier meal.

21. Taco Salad. For the dressing, combine 2 tbsp. salsa, 1 tbsp. low-fat Greek yogurt, 1 tsp. olive oil, and 1 tsp. chili powder. Serve dressing over a salad with: 2 cups baby spinach, ½ thinly sliced celery stalk, 1 chopped scallion, 1 tbsp. chopped black olives, 2 tbsp. corn, and ¼ cup drained and rinsed black beans. Optional: Add ½ lightly toasted tortilla cut into strips to each salad.

22. Mediterranean Pita. Split open a whole-wheat pita and spread one side with 2 tbsp. hummus. Add 1 large roasted red pepper (sliced), 1 tbsp. crumbled feta, 1 tbsp. black olives, 5 slices cucumber, and a small handful of mixed greens.

23. Niçoise Sandwich. In a bowl, combine 1 6-oz. can tuna, ½ cup halved cherry tomatoes, ¼ cup pitted black olives (chopped), and 1 tbsp. olive oil. Split open ¼ whole-wheat baguette (about 4 inches in length) and fill with the tuna mixture and a handful of baby spinach leaves.

24. Roast Beef Roll. Spread 1 oz. light cream cheese and ½ tbsp. horseradish on 1 whole-wheat wrap. Layer on 2 oz. roast beef, 1 oz. sliced cheddar, and a handful of romaine lettuce. Roll up and enjoy.

25. Open-Faced White Bean Sandwich. Mash ¼ can rinsed and drained white beans with 1 tsp. olive oil and a pinch of salt and pepper. Toast 1 slice of whole-grain bread and spread with the bean mixture. Top with 1 slice red onion, 5 cucumber slices, and ¼ avocado (sliced).

26. Lighter Chef's Salad. Tear ¼ head of romaine lettuce into bite-sized pieces. Top the lettuce with ½ tomato (sliced), ½ avocado (cut into bite-sized pieces), 2 slices deli turkey, ¼ sliced red onion, 1/8 cup shaved Parmesan, 1 tbsp. olive oil, 1 tsp. balsamic vinegar, and salt and pepper to taste.

27. Grilled Cheddar n' Apple. Between 2 slices of whole-grain bread, layer 1 to 2 slices sharp cheddar cheese (from the deli section) and ½ green apple (thinly sliced). Spread one slice of the bread with 1 tsp. deli mustard. Grill in a nonstick pan for 2 to 3 minutes on each side or cook in a panini press until cheese is melted.

28. Hawaiian Wrap. Combine ¼ cup nonfat Greek yogurt, 1 tbsp. white wine vinegar, and ½ tsp. caraway seeds in a small bowl. Toss together ¼ cup pineapple (diced), ½ carrot (shredded), 2 slices of deli ham (chopped), and ¼ head Napa cabbage (thinly sliced). Dress vegetables with the yogurt mixture and roll up in a whole-wheat wrap.

29. Souper Spicy Soup. In a medium saucepan, combine ¾ cup vegetable broth, a pinch of crushed red pepper flakes, and ½ tbsp. olive oil. When it reaches a boil, stir in 1/8 cup uncooked couscous, ¼ cup broccoli, and ¼ cup cauliflower (both chopped into small florets). Cook until tender. Optional: Serve topped with 1 oil-packed sun-dried tomato (chopped) and 1 scallion (thinly sliced).

30.Green Tortilla Pizza. Preheat the broiler. Spread 2 tbsp. pesto (homemade or store bought) on 1 whole-grain 8-inch tortilla. Sprinkle with 2 tbsp. chopped broccoli florets, a large handful of spinach, 4 sliced baby bella mushrooms, 2 tbsp. chopped onions, and 2 tbsp. part-skim mozzarella. Broil until cheese is lightly browned, about 4 minutes.

See also: 74 Smart Ways to Make a Healthy Pizza at Home

31. Loaded Sweet Potato. Prick 1 sweet potato with a fork 4 to 5 times. Microwave on a paper towel or a microwave-safe plate for 4 to 5 minutes. Split open lengthwise and top with 2 tbsp. nonfat Greek yogurt, 1 tsp. honey, 2 tbsp. drained and rinsed black beans, and a pinch of paprika.

32. Black Bean Wrap. On 1 8-inch whole-wheat tortilla, mash ¼ cup drained and rinsed black beans with a fork. Sprinkle with a pinch of cumin, a pinch of paprika, and 1 tbsp. cheddar cheese. Roll up and microwave for 30 seconds. Serve with 2 tbsp. salsa.

33. Low-Carb Roll-Up. On a plate, layer 1 slice low-sodium deli turkey and 1 slice provolone cheese. Spread the cheese with 1 tsp. pesto (homemade or store bought!) and top with 2 slices avocado. Roll up the turkey and repeat 2 more times.

34. Fancy Fig Sandwich. Mix together 2 slices goat cheese, ½ tsp. honey and a pinch lemon zest. Spread the mixture between 2 slices whole-grain bread. Add 2 tsp. fig preserves and 1 tsp. thinly sliced basil. Grill the sandwich in a pan for 2 to 3 minutes per side or prepare in a panini press until warmed through.

35. Mango Quesadillas. Spread 1 8-inch, whole-wheat tortilla with 1/8 cup mango chutney. Add 2 slices deli ham, 1/8 cup crumbled queso fresco or feta cheese, and 1 tbsp. scallion (chopped). Fold in half and grill 2 to 3 minutes on each side. Cut into quarters and serve.

36. Curried Chicken Salad. Combine 2 tbsp. nonfat plain Greek yogurt and ¼ tbsp. curry powder. Add ½ cup roasted chicken (diced), 1/8 cup red onion (diced), ¼ cup grapes (halved), and 1 tbsp. cilantro (chopped). Serve atop a large handful mixed greens.

Dinner

37. Spicy Veggies. In a large skillet, combine ¼ can drained and rinsed black beans, ¼ can drained diced tomatoes, ½ zucchini (diced), and ¼ cup okra (diced). Cook 5 to 10 minutes, or until cooked through, and stir in hot sauce of choice and salt to taste.

38. Kale and Cauliflower Pasta. Bring a small pot of water (with a lid on it) to a boil (about 4 to 5 minutes). Add 1 serving angel hair pasta (a small handful) and ¾ cup cauliflower florets. After 3 minutes, fish out the cauliflower and add to a trying pan over medium-high heat with ½ tbsp. olive oil, ½ shallot (chopped), 1 clove garlic (minced), and a handful of kale (stems removed and roughly torn). Cover and cook 4 minutes. Add cooked pasta, 1 tbsp. grated Parmesan, and ¼ cup reserved cooking water and toss to combine.

39. Superfood Shrimp Scampi Pasta. Prepare 1 serving angel hair pasta (whole-wheat, if you can find it!) according to package instructions, about 10 minutes (including the time it takes to boil the water). Heat ½ tbsp. olive oil in a frying pan and cook ½ lb. peeled and de-veined shrimp seasoned with a pinch of salt for 3 to 5 minutes over medium-high heat. Remove shrimp and add 1 tbsp. olives (chopped), 1 tbsp. parsley (chopped), and 1 clove garlic (minced). Cook 1 minute and add 1 cup fresh baby spinach, ½ cup halved cherry tomatoes, ¼ cup chicken broth, and 1/8 cup white wine. Cover and cook 3 minutes. Stir in shrimp and serve with pasta.

40. From-Scratch Fish Sticks. Preheat oven to 425 degrees. Slice 1 6-oz. cod filet into 6 strips. Season with 1/2 tsp. balsamic vinegar, 1/8 tsp. salt, and 1/8 tsp. paprika. Bread each by dipping into 1 egg (scrambled) and then ½ cup seasoned whole-wheat breadcrumbs. Place on a foil-lined baking sheet, spritz fish strips with cooking spray, and bake for 8 to 10 minutes, or until opaque throughout. Serve with a green salad (2 handfuls of spinach or mixed greens with a spritz of oil and vinegar) for a healthy dose of veggies!

41. Honey Soy Salmon. Preheat the broiler and combine ½ tbsp. honey with ½ tsp. soy sauce. Season 1 5-oz. salmon filet with salt and pepper and broil for five minutes. Drizzle with honey-soy sauce and broil an additional 2-5 minutes. Serve with microwaveable rice.

42. Asparagus and Orzo Pasta. Preheat the broiler and bring a small pot of water (with a lid) to a boil (about 5 minutes). Add ¼ lb. asparagus (cut into 3-inch pieces) and ½ cup orzo to the pot. After 3 minutes, remove only the asparagus and continue cooking orzo according to package instructions (usually about 6 minutes). While orzo cooks, season 5 oz. salmon filet with salt and pepper and broil for 5 minutes, or until opaque throughout. Meanwhile, whisk together ½ oz. crumbled feta, ¼ tbsp. chopped dill, ½ tbsp. lemon juice, ½ tsp. olive oil, and pepper to taste. Flake the fish and toss together all ingredients.

43. Springtime Stir-Fry. Combine 5 asparagus spears (quartered lengthwise), ½ cup snow peas, ½ cup broccoli florets, and ¼ cup fava beans (shelled) in a pan coated with cooking spray, and heat over medium-high heat. Cook for 4 minutes. Instead of using pre-made sauce, heat 2 tbsp. canola oil with ½ tsp. grated ginger and 1 scallion (chopped), and toss with cooking veggies. Cook for an additional 3 minutes or until veggies are softened but still crisp inside. Optional: Serve with rice (like Uncle Ben's Ready Rice, which cooks in approximately 90 seconds).

44. Veggie Fried Rice. Prep 1 serving of instant rice (about ¾ cup) according to package instructions, approximately 90 seconds. Sauté cooked rice with ¼ zucchini (diced), ¼ cup cherry tomatoes (halved), and ¼ can drained and rinsed black beans. Add 1/8 cup vegetable broth and cook 5 to 7 minutes. Push the veggies and rice to outer edges of pan and scramble 1 egg in the center of the pan until cooked, about 3 minutes. Serve the fried rice topped with egg and ½ tbsp. shredded cheddar cheese.

45. Spicy Shrimp Stir-Fry. Heat 1 tbsp. canola oil in a pan over medium-high heat. Add 1/8 tsp. crushed red pepper and ¼ onion (sliced) and cook for 4 minutes. Add ½ a red bell pepper (sliced), ½ cup zucchini and squash (thinly sliced), and ¼ cup corn kernels and cook for 5 minutes. Add ¼ lb. shelled and de-veined shrimp and cook an additional 3 minutes, or until shrimp are pink in color and opaque.

46. Tuna Pasta Salad. Cook 1 serving corkscrew pasta according to package instructions, about 12 minutes. In a bowl, combine ½ tbsp. balsamic vinegar, ½ tbsp. olive oil, and 1/8 tsp. celery salt. Stir in ½ can flaked white tuna, 1 chopped scallion, and ¼ cup halved grape tomatoes. Drain the pasta, rinse with cold water, and toss with the tuna mixture.

47. Couscous with Chicken Sausage Ragu. Cook 1 serving couscous according to microwave instructions, about 7 to 10 minutes. While couscous is cooking, heat ½ tbsp. olive oil over medium-high heat. Slice open 1 uncooked chicken sausage to remove the casing, and add meat to the pan. Add ¼ cup onion (chopped) and sauté, crumbling the meat with a wooden spoon. When the meat is no longer pink (about 4 to 5 minutes), add 1 cup canned crushed tomatoes, 1 garlic clove (minced), 1/8 cup basil leaves (chopped), and salt and pepper to taste. Cook about 2 minutes to warm through and toss with couscous.

48. Portobello Burgers. Preheat a grill or grill pan. Whisk together 1 clove garlic (minced), ½ tbsp. balsamic vinegar, 1 tbsp. olive oil, and ½ tsp. fresh basil (finely chopped). Drizzle half the sauce over 1 Portobello mushroom cap. Grill the mushroom for 3 to 4 minutes per side, covered. Meanwhile, combine the remaining sauce with ½ tbsp. light mayo and spread on 1 whole-wheat bun (lightly toasted). Place the mushroom cap, 1 tomato slice, and 1 lettuce leaf on the bun.

49. Tropical Scallops. Prepare 1 serving instant brown rice according to package instructions, approximately 90 seconds. Stir together ½ cup mango (chopped), ½ small cucumber (peeled and cut into bite-sized pieces), ¼ tbsp. grated ginger, 1 tsp. lime juice, ½ tbsp. olive oil, and 1 tbsp. cilantro (chopped). Meanwhile, heat 1/2 tbsp. olive oil in a pan over medium-high heat. Season ½ lb. sea scallops with salt and pepper, and sear for 2 minutes per side or until lightly browned and cooked through. Serve scallops with rice and mango salsa.

50. Creamy Avocado Pasta. Cook 1 serving angel hair pasta according to package instructions, about 12 minutes (including boiling time!). Meanwhile, combine the juice from ½ a lemon, 1 garlic clove, 1 tbsp. olive oil, ½ of an avocado and 1/8 cup basil in a food processor and puree. Toss together pasta and sauce and season with salt to taste.

51. Turkey Frittata. Preheat the oven to 425 degrees. In a small ovenproof pan, heat ½ tbsp. olive oil over high heat. Add ¼ lb. ground turkey, ½ tsp. curry powder, and 1/8 cup grated onion and cook until the turkey is no longer pink, about 3 to 4 minutes. Meanwhile, beat together 2 eggs, 1/8 cup milk, and a pinch of salt and pepper. Add the egg mixture to the pan, lower the heat to medium-high, and cook 2 minutes or until eggs begin to set. Transfer to the oven and cook until the eggs set, about 5 minutes.

52. Southern Breakfast (for Dinner). Recreate this southern favorite in half the time. Combine ½ tbsp. lemon juice, a dash of Tobasco sauce, and ¼ lb. peeled and deveined shrimp. Heat ½ tbsp. olive oil in a pan over medium heat and add 1/8 cup chopped onion, 1 tbsp. green bell pepper (diced), and 1 clove garlic (minced). Cook 5 minutes and then add shrimp mixture, 1 scallion (chopped), and 1/8 cup low-sodium chicken broth and cook an additional 3 to 5 minutes. Meanwhile, prepare ½ cup quick-cooking grits according to package instructions and stir in 1 tsp. butter and a pinch of salt (less than 5 minutes in the microwave). Serve with shrimp.

Source : http://greatist.com/health/52-healthy-meals-12-minutes-or-less

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