Start this Holiday Season the right way with an introductory program from Daytona Wellness Canter
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Flexibility: Stretch your way to better health
You might be thinking that it’s hard to carve out time in your schedule for exercise, let alone stretching. But most cardio and strength-training programs cause your muscles to tighten. That’s why it’s important to stretch regularly to keep your body functioning well.
Regular stretching:
- Increases flexibility, which makes daily tasks easier
- Improves range of motion of your joints, which helps keep you mobile
- Improves circulation
- Promotes better posture
- Helps relieve stress by relaxing tense muscles
- Helps prevent injury, especially if your muscles or joints are tight
Stretching essentials
Keep these key points in mind:
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- Target major muscle groups. When you’re stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play.
- Warm up first. Stretching muscles when they’re cold increases your risk of injury, including pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes. If you only have time to stretch once, do it after you exercise — when your muscles are warm and more receptive to stretching. And when you do stretch, start slowly.
- Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. Then repeat the stretch on the other side. For most muscle groups, a single stretch is usually sufficient.
- Don’t bounce. Bouncing as you stretch repeatedly gets your muscles out of the stretch position and doesn’t allow them to relax, making you less flexible and more prone to pain.
- Focus on a pain-free stretch. Expect to feel tension while you’re stretching. If it hurts, you’ve gone too far. Back off to the point where you don’t feel any pain, then hold the stretch.
- Relax and breathe freely.
Don’t hold your breath while you’re stretching.
Fit stretching into your schedule
As a general rule, stretch whenever you exercise. If you don’t exercise regularly, you may want to stretch at least three times a week to maintain flexibility. If you have a problem area, such as tightness in the back of your leg, you may want to stretch every day or even twice a day.
Think about ways you can fit stretching into your daily schedule. For example:
- Do some stretches after your morning shower or bath. That way, you can shorten your warm-up routine because the warm water will raise muscle temperature and prepare your muscles for stretching.
- Stretch before getting out of bed. Try a few gentle head-to-toe stretches by reaching your arms above your head and pointing your toes.
- Sign up for a yoga or tai chi class. You’re more likely to stick with a program if you’re registered for a class.
What you should know before you stretch
You can stretch anytime, anywhere — in your home, at work or when you’re traveling. But if you have a chronic condition or an injury, you may need to alter your approach. For example, if you have a strained muscle, stretching it as you usually do may cause further harm. Talk with your doctor or a physical therapist about the best way for you to stretch.
Healthy meal ideas for hectic days
Do your intentions to eat well seem to fly out the window when you have a packed schedule? Stay grounded with these simple tips, no matter how long your to-do list is:
- Make an effort to eat as a family at least once a day. A pleasant meal that isn’t rushed promotes family bonding and improves the likelihood of eating a well-balanced meal. Be flexible with timing: You may need to eat dinner early or make a plan to always sit down together just for breakfast to accommodate everyone’s hectic schedule.
- Cook ahead. When you have time to cook, make a double batch and freeze leftovers for quick meals on busy days. For instance, simmer enough pasta for two days. Serve it hot one night with sauce, then chilled in a salad with tuna and low-fat salad dressing the next.
- Stock your pantry with foods for simple meals. Good examples are whole-wheat pasta, fresh and frozen vegetables, fresh and canned fruits, 100 percent whole-wheat bread, lean deli meats, salsa, canned dried beans, and low-fat or fat-free yogurt and cheese.
- Go for health and convenience. Some convenience foods are designed to be healthy and lower in calories. A healthy frozen entree or side dish is an option on busy days. Read labels for calories, fat and sodium. Stock healthy versions of quick foods like instant brown rice.
- Look for shortcuts. Simplify your meal prep and save time by buying pre-cut fruits and vegetables, precooked meats, shredded low-fat cheeses, packaged salads, and frozen or canned vegetables. There’s nothing quicker than fresh fruit, but fruit canned in its own juice (not sugary syrup) is also OK. Rinse canned vegetables with water to remove excess sodium.
- Keep a list of simple menu ideas. Recipes that include common staples and take 20 minutes or less come in handy on days when you’re rushed.
It always helps if you plan meals ahead, but if your house is stocked with healthy choices you can wing it and still eat well. Remember that healthy eating doesn’t have to be complicated or involve hard-to-find ingredients.
By Mayo Clinic Staff.
Weight-loss plateau: Now what?
Has the same number on the scale been popping up week after week? That’s common. Being stuck at a weight-loss plateau eventually happens to most people trying to lose weight, despite continuing with the same exercise routine and healthy-eating habits.
Try these solutions:
- Reassess your habits. Look back at your food and activity records. Make sure you haven’t loosened the rules, letting yourself get by with larger portions or less exercise.
- Cut more calories. Reduce your daily calorie intake by 200 calories — provided this doesn’t put you below 1,200 calories. Fewer than 1,200 calories a day may not be enough to keep you from feeling hungry all the time, which increases your risk of overeating. In addition, this reduced calorie intake should be sustainable. If not, you’ll regain the weight you’ve lost and more.
- Rev up your workout. Increase the amount of time you exercise by an additional 15 to 30 minutes. You might also try increasing the intensity of your exercise if you feel that’s possible. Additional exercise will cause you to burn more calories. Consider adding resistance or muscle-building exercises. Increasing your muscle mass will help you burn more calories.
- Pack more activity into your day. Think outside the gym. Increase your general physical activity throughout the day by walking more and using your car less, or try doing more yard work or vigorous spring cleaning.
Focus on your weight-loss victories, and recognize that plateaus are just part of the journey. Continue your healthy eating and exercise habits, knowing that will help you sustain the success you’ve had.
7 meatless meal ideas
Meat doesn’t have to be the only source of protein in your diet. In fact, studies show that eating red meat and processed meat can increase your risk of developing heart disease and cancer.
Since meatless meals are built around vegetables, beans, nuts, seeds and grains, they offer many nutrients, including protein. Eggs and low-fat dairy foods also are good protein sources. Eating a variety of these foods throughout the day can give you all the essential amino acids — the building blocks of protein — that your body needs. In addition, protein from meatless sources can be just as filling. Another bonus: Buying less meat can also help you spend less on food, as meat usually costs more than its healthy alternatives.
Meatless recipes can offer a world of enjoyable possibilities, including some fun ethnic meals. Start exploring your meatless options — and your cooking creativity — with these ideas:
- Substitute part or all of the meat with extra vegetables when making lasagna, pasta and stews.
- Order mushroom and cheese or veggie pizza.
- Stir-fry vegetables with tofu instead of meat.
- Make vegetable kebabs.
- Choose bean burritos or tacos.
- Make chili or spaghetti sauce with soy-based vegetable crumbles instead of ground meat.
- Grill portobello mushrooms in place of hamburgers.
Instead of building your meals by focusing on meat, think about the colorful and satisfying meals you can create by starting with vegetables and whole grains.
4 ways to make new habits stick
Grip strength can predict lifespan
How strong you can grip may be a better predictor of future health and longevity according to a recent study published in the British Medical Journal. After accounting for age and a wide variety of other factors, such as diet, amount of time being sedentary, and socioeconomic status, researchers found that muscle weakness—defined by a grip-strength measurement of less than 26 kilograms (57 pounds) for men and less than 16 kilograms (35 pounds) for women—was associated with a higher risk of premature death and a higher risk of heart and lung disease, and cancer.
Researchers in Norway found that those who have excellent grip strength in their 80s and 90s are more likely to live in good health into their 100s. The role of skeletal muscle is often under-appreciated. It not only controls our body movement; skeletal muscle also stores protein and plays a major role in glucose and lipid metabolism.
Published July 30, 2018 by Dr. Daniel Thomas, DO, MS
Whole grains vs. regular grains: What’s the difference?
Chances are you eat lots of grains already. But are they the healthiest kind? If you’re like most people, you’re not getting enough whole grains in your diet. Aim to choose whole grains for at least half of all the grains you eat. Read on to learn about the different types and why you should skip refined and enriched grains.
Types of grains
Also called cereals, grains and whole grains are the seeds of grasses cultivated for food. They come in many shapes and sizes, from large kernels of popcorn to small quinoa seeds.
- Whole grains. These unrefined grains haven’t had their bran and germ removed by milling; therefore, all of the nutrients remain intact. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. Whole grains are either single foods, such as brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole wheat in bread.
- Refined grains. In contrast to whole grains, refined grains are milled, a process that strips out both the bran and germ to give them a finer texture and longer shelf life. The refining process also removes many nutrients, including fiber. Refined grains include white flour, white rice, white bread and degermed cornflower. Many breads, cereals, crackers, desserts and pastries are made with refined grains, too. These processed foods will not keep your blood sugar levels steady, which is why you will be hungry again soon after consumption.
- Enriched grains. Enriched means that some or many of the nutrients that are lost during processing are added back in later.
Most refined grains are enriched, and many enriched grains are also fortified — meaning nutrients that don’t occur naturally in the food are added — with other vitamins and minerals, such as folic acid and iron. Enriched grains lack fiber and are not an optimal choice because while they have traces of nutrition, many important vitamins and nutrients are lost during processing.
Choosing whole grains
Eat whole grains rather than refined grains as often as possible. Examples of whole grains include:
- Barley
- Brown rice
- Buckwheat
- Bulgur (cracked wheat)
- Millet
- Oatmeal
- Whole-wheat bread, pasta or crackers
- Wild rice
It’s not always easy to tell which grains are in a particular product, especially bread. For instance, a brown bread isn’t necessarily whole wheat — the color may come from added coloring. If you’re not sure something has whole grains, check the product label or the Nutrition Facts panel. Look for the word “whole” on the package, and make sure whole grains appear among the first items in the ingredient list.
How to enjoy more whole grains in your diet
Try these tips to add more whole grains to your meals and snacks:
- Enjoy breakfasts that include whole-grain cereals, such as bran flakes, shredded wheat or oatmeal.
- Substitute whole-wheat toast or whole-grain bagels for plain. Substitute low-fat bran muffins for pastries.
- Make sandwiches using whole-grain breads or rolls. Swap out white-flour tortillas with whole-wheat versions.
- Replace white rice with kasha, brown rice, wild rice or bulgur.
- Feature wild rice or barley in soups, stews, casseroles and salads.
- Add whole grains, such as cooked brown rice or whole-grain bread crumbs, to ground meat or poultry for extra body.
- Use rolled oats or crushed bran cereal in recipes instead of dry bread crumbs.
Eating a variety of whole grains not only ensures that you get more health-promoting nutrients but also helps make your meals and snacks more interesting.
Get into the habit: Pack your lunch
Lack of sleep and sitting all day damages the brain
If you are sleep-deprived or if your job has you sitting all day, your brain is being damaged. If both apply to you, that is a double-whammy that no brain can withstand. Regularly getting less than 6 hours of sleep a night can cause the same long-term brain damage as alcohol abuse. Sitting at a desk all day or spending hours watching television damages the brain in a way that can increase the risk of dementia.
Recent research found that getting too little sleep causes the brain to literally eat itself. Specialized brain cells called astrocytes are more active in brains that are sleep-deprived. Astrocytes act like miniature vacuum cleaners, sucking up unwanted cellular debris. While normally this is good, when the vacuuming goes on too long, the astrocytes begin sucking up portions of the brain’s connections called synapses.
Sedentary behavior such as prolonged sitting has been found to be associated with thinning of the medial temporal lobe of the brain. This portion of the brain is crucial to the formation of new memories. Thinning of the medial temporal lobe can be an early sign of cognitive decline and dementia.
Published June 18, 2018 by Dr. Daniel Thomas, DO, MS
