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WELLNESS CONNECTIONThe Skinny on Abdominal FatBy Laurie Streff, Exercise SpecialistDecember 22, 2009 - 8:30AM Excess belly fat is linked to cardiovascular disease, diabetes and cancer. Specifically, it's the deepest layer of belly fat - the fat you can't see or grab - that poses the greatest health risks. The reason is because these "visceral" fat cells actually produce hormones and other substances that can contribute to increased insulin resistance and may increase breast cancer risk. These cells are located right next to and in between organs in your abdominal cavity. A program that dramatically decreases the accumulation of these cells must be a two-pronged approach: curbing caloric intake and committing to a comprehensive fitness routine. Studies show that cutting calories is the first step in decreasing your waist circumference. Supporting that effort with exercise is crucial to the success of losing those inches and keeping them off. People who engage in physical activity along with modifying their caloric intake are significantly more successful in long-term weight loss. This is important to note since visceral fat can be more stubborn to shed. An additional benefit of exercise is that it reduces stress and insulin levels, reducing the presence of cortisol, a hormone that leads to more belly fat deposits. So, does that mean that thousands of crunches are in your future? No, spot reduction is a myth. The most effective way to whittle away your middle is with cardiovascular exercise. Aerobic activity will facilitate fat loss all over your body, including your belly, which is the usually the first to burn off when you exercise. Remember, belly fat is stored energy. To get rid of it, you need to burn more energy (calories) than you eat. Another great way to burn energy is to increase your muscle mass from resistance training. Through resistance training, you boost your metabolism as well as your muscle mass. The more muscle mass you have, the more calories your body burns all day, even at rest. To stimulate fat loss, you need to engage in two to three strength training sessions per week, taking the shake out of your belly and making it (and the rest of your muscles) firmer. Additionally, resistance training enhances postural alignment, increases bone density and aids in the performance of life's daily activities. Rated by 6 people: Staying Balanced During the HolidaysBy Petra Beumer, M.A., Lifestyle ConsultantDecember 16, 2009 - 6:00AMWith the holidays upon us, you may find yourself having expectations of how "things should be." There is pressure to find the perfect gift, send holiday cards out on time or keep from indulging in too much decadent food. Staying balanced while still maintaining a sense of holiday cheer can be a challenge. It is important, amidst all of the chaos and confusion, to pause and ask yourself: Am I expecting too much of myself? Am I allowing myself to enjoy the spirit of the holidays? Am I feeling balanced?Some helpful tips to keep you balanced this holiday season: "Finding balance is not an issue of time, but an issue of choice," according to Joan Gurvis and Gordon Patterson, authors of Finding Your Balance. The importance of maintaining clear choices stems back to supporting an individual's core values. One strategy to support your "core" is to practice deep breathing throughout the day or build "islands of peace" into your daily schedule with small breaks throughout the day to meditate or take a walk. Another strategy is to put things in perspective. Ask yourself "Is this really worth worrying about?" Most of the time you'll discover it is not. Remember to have fun, too. Things don't have to be perfect and you don't have to be perfect. The holidays are a time to celebrate your life with loved ones. Let go of expectations and remember what really matters to you. Be well and enjoy! Rated by 3 people: Be Happy NowBy Barbara E. Savin, Clinical Hypnotherapist and Energy Healing SpecialistDecember 08, 2009 - 3:00PMAre you still waiting for your circumstances to change before you'll allow yourself to be happy? Do you have preconceived ideas of what would make you happy and refuse to be satisfied until those things happen? The problem is that even once specific things happen in our lives, we're rarely satisfied with them. Instead, we shift our focus to something even bigger and better, believing "it" will make us happy (or happier). We never allow ourselves to reach the point of contentment.The good news is that you can decide to be happy NOW - even if not everything in your life is perfect. Below, you'll find 3 simple tips that can help: 1. Be grateful. Gratitude is one of the most powerful states of mind that you can adopt. Not only does it make you feel good, it shifts your focus from what you don't have, to what you DO have. As you focus more on what have in your life (even the really small blessings), you worry less about what may be lacking. The result? A more pervasive sense of happiness. 2. Take time to smell the roses. If you spend most of your days feeling rushed and scattered, it's hard to feel content. To truly be happy, take time to relax, dream and experience pleasure in life's simple moments. Beginning today, spend time doing things you LOVE on a regular basis. Read books that stimulate your imagination, listen to great music, take long walks and make an effort to enjoy your life as it is now. 3. Love the journey. Many of us make the mistake of pinning all of our expectations on some vague, far-off result (i.e. the completion of goals). We believe that once we "get there" everything will be perfect and we'll finally be happy. However, it is actually about enjoying the journey TO the destination. Make it your mission to revel in every moment that you're working toward higher goals. Enjoy the sense of self-mastery and accomplishment you gain with every goal you achieve. Make it a worthwhile journey and you'll savor the end result that much more! The most important thing to understand about happiness is that it is largely a CHOICE you make from moment to moment. Although certain serious situations make it difficult to feel happy, don't allow the little things to block any happiness you otherwise would feel. Embrace happiness, and it will grow to monstrous proportions in your life! Rated by 2 people:
Related Items: barbara savin, complementary and alternative medicine, energy healing, happiness, hypnotherapy, life balance
Boosting Your Immunity Through SaladsAs Seen on E! "That Morning Show" by California Health & Longevity Institute and Dole Nutrition InstituteDecember 03, 2009 - 7:00AM HEALTHY SALAD TIPS THE IMMUNITY-BOOST SALAD Fresh Fruit with Baby Spinach and Yogurt-Poppy Seed Dressing Ingredients: 1 Tbsp. apple cider vinegar 1/2 tsp. dry mustard 1 Tbsp. honey 1 Tbsp. water 1/8 tsp. salt 1/4 cup plain or vanilla yogurt 1 tsp. poppy seeds 1 pk. (5 oz.) DOLE® Baby Spinach and Radicchio Salad blend 1 kiwi, peeled and sliced 1 cup peeled sliced fresh DOLE® Tropical Gold pineapple 1/2 cup DOLE® raspberries or blueberries 1 orange, peeled to remove the white pith, and sliced thin 1/4 cup toasted almond slices Directions: 1. Place vinegar, mustard, honey, water and salt in small bowl. Whisk in yogurt and stir in poppy seed. 2. Arrange spinach on a platter or individual plates. Compose fruit on top of salad. Drizzle with dressing and sprinkle with toasted nuts. Servings: 6 Calories per Serving: 120 FALL/WINTER HARVEST SALAD Winter Farmer's Market with Roasted Butternut Squash Ingredients: 1 (2 lbs.) butternut squash, peeled, seeded, cut into 1/2 inch cubes or 4 cups prepared butternut squash cubes (found in the produce section of the market) 1 Tbsp. olive oil Pinch of red pepper flakes 1/2 tsp. sea salt 2 Tbsp. orange juice 2 Tbsp. pomegranate juice 1 Tbsp. walnut oil or olive oil 1 Tbsp. water 1/2 tsp. each salt and fresh black pepper 1 pk. (5 oz.) DOLE® Sweet Baby Lettuces Salad 1/4 cup walnuts, chopped, toasted 1/2 cup pomegranate seeds (can use dried cranberries as well) 3 Tbsp. pomegranate molasses Directions: 1. Preheat oven to 400°F. Toss squash cubes with olive oil, red pepper flakes and salt. Spread on foil covered baking sheet and roast in oven for 30-40 minutes or until tender and golden. Set aside to cool. (Can be made a day ahead.) 2. Whisk juices, walnut oil, water, salt and pepper in small bowl. Set aside until serving time. 3. When ready to serve, toss salad blend with dressing, place salad in platter, and arrange butternut squash on top. Sprinkle salad with chopped walnuts, pomegranate seeds and drizzle with pomegranate molasses. Servings: 6 Calories per Serving: 180 ULTIMATE "KID'S-WILL-EAT-THIS" WINTER VEGETABLE SALAD Ingredients: 2 cups small DOLE® Broccoli florets 2 large DOLE® Carrots, shredded, or 1 cup shredded DOLE® Carrots 1 large red bell pepper, seeded and sliced thin 1/4 cup lightly salted sunflower seeds 1/4 cup DOLE® Seedless Raisins 1/4 cup light Italian dressing 1 pk. (5 oz.) DOLE® Baby Romaine Salad 1/2 cup light shredded cheddar cheese Directions: 1. Blanch broccoli florets in the microwave with a tablespoon of water for 2 minutes. Rinse under cold water and drain well. 2. Toss cooked broccoli florets, shredded carrot, and red pepper slices with half of the lite Italian dressing. 3. Place salad blend into bowl and toss with vegetables, sunflower seeds, raisins, cheese and remaining dressing. Servings: 4 Calories per Serving: 150 THE FREE-RADICAL-FIGHTING SALAD Baby Greens and Edamame with Miso Dressing Ingredients: 1 Tbsp. sesame oil 10 medium shitake mushrooms, sliced thin 1/2 tsp. sea salt 1 pk. (7 oz.) DOLE® Butter and Red Leaf Salad blend 1 cups shelled edamame, cooked and cooled 3 green onions, sliced thinly 1 Tbsp. sesame seeds Directions: 1. Heat sesame oil in small sauté pan, add mushrooms and salt, stirring until mushrooms are browned, about 2 minutes. 2. In a large salad bowl, toss all the greens, edamame, green onions, and sesame seeds. Toss with vinaigrette and top with sautéed mushrooms. MISO DRESSING Ingredients: 1/3 cup DOLE® orange juice 2 Tbsp. lite soy sauce 2 Tbsp. rice vinegar 2 Tbsp. honey 2 Tbsp. white or yellow miso 1 Tbsp. canola oil 1 Tbsp. water Directions: 1. Whisk all ingredients in small bowl. Refrigerate until ready to toss salad. Servings: 6 Calories per Serving: 210 Rated by 3 people:
Related Items: children's health, dole nutrition institute, immunity, kid's nutrition, nutrition, paulette lambert, recipe, salad, weight loss, wellness kitchen
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Recent PostsDecember 22, 2009 - 8:30AMThe Skinny on Abdominal FatBy Laurie Streff, Exercise SpecialistDecember 16, 2009 - 6:00AMStaying Balanced During the HolidaysBy Petra Beumer, M.A., Lifestyle ConsultantDecember 08, 2009 - 3:00PMBe Happy NowBy Barbara E. Savin, Clinical Hypnotherapist and Energy Healing SpecialistArchives |
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