BREAKFAST IDEAS: HEALTHY, EASY, AND QUICK

The Most Important Meal.  Many of you have heard that breakfast is important, but do you know why?

1) Provides fuel for the first half of your day

2) Revs up your metabolism (like putting a log on the fire)

3) Sets the stage for healthy eating and other healthy choices

4) Helps maintain a healthy weight (people who eat breakfast weigh less)

5) Improves likelihood of meeting all daily nutritional needs

6) Models healthy habits for other family members (behavior is contagious!)

7) It can even improve work performance! (brains needs calories too.)

General Principles.  You may not be hungry for breakfast because your body is not used to getting fuel in the morning, or because you are eating too much at night and haven’t used those calories during sleeping hours.  Breakfast doesn’t have to be in the morning.  It is the meal you eat after you wake up from your longest sleep duration, no m atter what time that is.  And it doesn’t have to consist of “breakfast food.”  If you wake up and eat an evening meal with your family, that is your breakfast.  Breakfast is the meal you use to “break” the “fast” during sleep.

You should be eating something within 2 hours of waking up.  If you are not used to that, try something very small to start. If you are not hungry for breakfast, try to eat less at dinner, avoid snacking after dinner, or move your dinner to an earlier time, if possible. Ideally, breakfast should include fruits/vegetables , whole grains, protein, and healthy fats.  If you can’t accomplish all of that, at least be sure that you have some whole grains and protein.  See a few examples below.

Ideal Breakfast Ideas.  If you can make the time to sit down and eat a healthy breakfast, here are some ideas to get started.  Remember, you can also eat a meal that is more similar to dinner.  We will include some of those ideas in another blog post soon.

1.)  Loaded Oatmeal: add fresh fruit, such as berries, raisins and/or banana.  Use skim or soymilk and some chopped nuts.  Sprinkle with cinnamon and sesame or flax seeds.
2)  Egg White Omelet:  Coat the pan with a touch of olive oil and add veggies like bell peppers, onion, mushroom and more.  Pair it with a slice of whole wheat toast with Smart Balance spread.
3)  Healthy Breakfast Burrito: instead of toast, wrap the egg white and veggies in a whole wheat tortilla with skim mozzarella, whole beans and salsa.
4)  Fruit and Yogurt Parfait: Use non-fat Greek yogurt and mix with fresh fruit and a sprinkle of granola.
5)  Green (or other color) Smoothie: Fresh fruit, a handful of leafy greens (or other veggie), skim or soymilk, and a tablespoon of natural peanut butter (or almond butter, sunflower butter, etc.)  See your last newsletter for the recipe!  You won’t even taste the veggies.
6)  Bagel:  Use half of a whole grain bagel and add hummus, lettuce and tomato, fat-free cream cheese with veggies, or natural peanut butter and banana slices.

Grab and Go Breakfast Ideas.  If you absolutely have to eat your breakfast in the car, on the train, or at your desk, don’t skip it completely or resort to junk food.  Here are some ideas that meet a few nutritional bases.  This is also a good place to start as you’re getting used to eating breakfast.

1)  Yogurt and Fresh Fruit.  Choose non-fat yogurt, plain or vanilla.  Try to avoid artificial sweeteners and high sugar options.  Easy fresh fruit can be an apple, peach, banana, pear, plum, etc.
2)  Fruit-and-Nut Trail Mix.  Without chocolate chips or candy pieces, trail mix is a nutrition powerhouse.  Stick to a couple of handfuls and pair it with a big bottle of water.  If you have high blood sugar or diabetes, be careful about too much dried fruit.
3)  Whole Food Bar.  A lot of granola bars are high in sugar and have no protein.  Go for a bar with at least 10g of protein and ingredients you can understand!  Some examples are Luna Bar, Vega Bar, Lara Bar, Good ‘N Natural, and Simply Bar.
4)  Pre-made “Loaded Pancake.”  Use a whole grain pancake mix, and swap out added ingredients, using applesauce instead of oil, and egg whites or egg beaters instead of whole eggs.  You can add fresh berries and chopped nuts for a balanced breakfast that you can eat with one hand.  Cook up a few in advance and grab on the way out the door.  No syrup or butter needed!
5)  Healthy PB&J.  Use 100% whole wheat bread, natural peanut butter and fruit preserves. 
6)  Stop on the Way.  Stop somewhere and grab one of our healthy choice recommendations from a recent post: On-the-Go Food Choices

A healthy breakfast is a great way to start the day, whenever your day begins.  Look for healthy lunch and dinner ideas coming soon!

Good Use Of Your Days Off

Whether you have vacation or personal time to use or simply have a day off of work, it’s important to get the most use out of it. We all need and deserve time away from our jobs for vacation, to spend with our families, work on our to-do lists, and relax. Sometimes life happens and we don’t always have the luxury of planning out our days the way we’d like them. Whether you work another job on your days off or care for an aging parent or sick child, it is still important to find time to care for yourself. Hopefully this blog will help you to think about ways you can do so.

Most important - Plan your time off according to your schedule and priorities. If you have vacation each year, plan in advance how you would like to use them. Perhaps you will travel or relax for one week and save the remaining days to take periodically as you need a break from work-related stress. Whether you work rotating shifts or a set schedule, look through your calendar to determine what you have going on each month. Then organize your days off to allow you to be productive in getting done what is most necessary, ranging from grocery shopping, exercise, yard work, and relaxing.

Spend time with your family – Perhaps you take a day off during the summer to spend time with your kids or other family members. You might rather take a day during the year to fulfill responsibilities early, freeing up the evening for play. Both options honor the importance of quality family time. If you are part of a couple, consider taking time for just you and your spouse or partner, especially if you have young children. Working and caring for kids is time- and energy-consuming, and can often lead to less quality “alone time.” It’s important to keep this relationship healthy in order to maintain a positive family dynamic.

           

Exercise – Many folks have difficulty finding time and energy to exercise before or after a long work day. Take advantage of your days off and make exercise a priority, whether you take a brisk 15 minute walk or head to the gym for an hour workout. Exercise can improve your energy, mood, increase motivation, burn calories, help with weight loss, improve sleep, and many more great benefits….it’s not something you want to be missing out on!

Clean out your house – Spend time organizing your home office, bedroom, kitchen, or a desk that is covered with clutter. Too many busy days at work can lead to chaos or clutter at home. Sort through bills, mail, laundry, and other things that have been neglected over time. Make a list of home improvement projects and choose one to tackle on a day off.  While this may not sound like a fun use of time away from work, it can help provide valuable peace of mind.

Rest and relax – “Me” time is just as important as exercise and organizing your home. Do something that makes you happy and that you rarely have time to do, such as reading a book, taking a bath or nap, exercising, journaling, listening to music, or spending time with a good friend. Set aside some time for hobbies you enjoy, perhaps even taking a class or workshop to grow your skills. These enjoyable activities can help to reduce stress and promote personal growth, which improves mental, physical, and emotional health.  

Make a list of all the things you want and need to do over the next week, month, or year. Then prioritize that list and break out your calendar. Plan your days off so that you can get the most out of them…and ENJOY!

ON-THE-GO FOOD CHOICES

It is easier to eat healthy meals at home than at restaurants.  This is because when you make food at home, you control all of the ingredients (olive oil vs. butter), preparation methods (grilling vs. frying), and how much food goes on your plate.  But sometimes a home-cooked meal isn’t an option.  Especially for the SCA “Road Warriors” who travel often, it can be difficult to make healthy food choices in a pinch.  Here are some suggestions for healthy options you can find in many locations around the country. 

BREAKFAST

Starbucks

1. Perfect Oatmeal with dried fruit and nut medley.

2. Protein Bistro Box (Cage-free egg, white Cheddar cheese, honey peanut butter spread, multigrain muesli bread, apples and grapes)

Einstein Bros. Bagels

1. Asparagus, Mushroom and Swiss Sandwich (choose egg whites and whole wheat bagel thin)

2. Whole wheat bagel thin with hummus, lettuce and tomato

Jamba Juice

1. Fruit and Veggie Smoothie- 16oz (Apple 'n Greens, Berry UpBEET™, Orange Carrot Karma)

2. Probiotic Fruit and Yogurt Blends- `16oz (Strawberries Alive, Thrivin’ Mango, Vibrant Blueberry)

BREAKFAST TIPS:

-          Limit caffeine if you have high blood pressure.

-          When adding to your coffee or tea, be selective.  Choose skim or soy and try to slowly reduce the amount of sweetener you need.

-          Ask for egg whites or egg beaters

-          Go for whole grains in your wrap, English muffin, bagel or toast

-          Add veggies to omelettes or breakfast sandwiches, add fresh fruit and nuts to oatmeal or cereal.

-          Fruit juice can spike your blood sugar, so go for the tiny juice glass or stick to water.

LUNCH

Subway

1. 6-inch Turkey Breast Sandwich (whole wheat bread, mustard, no cheese, tons of veggies) 

2. Grilled Chicken and Baby Spinach Salad (Fat-Free Italian dressing)

Panera

1. Mediterranean Veggie on Honey Wheat (Half Sandwich and cup of low-fat soup)

2. Strawberry Poppy seed and Chicken Salad

Chipotle

1. Vegetarian Burrito bowl (brown rice, black beans, salsa… skip the cheese and sour cream)

2. Barbacoa Salad (naturally raised beef) with fajita vegetables and vinaigrette

LUNCH TIPS:

-          Use mustard instead of mayo

-          Skip the cheese

-          Choose whole grain bread

-          Side salad instead of fries or chips

-          Add lemon/lime to club soda or unsweetened tea as a refreshing alternative to soda pop

-          Consider saving half for tomorrow or for a mid-afternoon snack

DINNER

Noodles and Company

1. Whole Grain Tuscan Linguine with Chicken Breast and Cucumber Tomato Salad (Balsamic dressing)

2. Thai Curry Soup with Organic Tofu and Tossed Green Salad (Fat-free Asian dressing)

Cosi

1. Asian Salmon Salad

2. Shanghai Chicken

Ruby Tuesdays

1. Spaghetti Squash Marinara

2. Creole Catch

DINNER TIPS:

-          Crispy means fried. Go for baked, grilled or broiled.

-          Eat fish more often than red meat.

-          Eat half of what is served.

-          If you have an appetizer, make it a small salad with a vinaigrette dressing.

-          Skip dessert or share it with others.

-          Drink plenty of water.

OTHER IDEAS:

-          Hit the salad bar at a local grocery store

-          Pick up a pre-packaged sushi roll from the prepared foods section

-          Stop at a local deli and ask for a small amount of lean sliced chicken or turkey.  Grab some lettuce leaves and roll the meat inside

-          Stop at a roadside farm stand and snack on fresh fruits and vegetables right from the grower

At a gas station convenience store, grab trail mix and a bottle of water for a quick, healthy snack and enjoy!

Rocky Mountain Spotted Fever

While many of us are taking advantage of the warm weather and spending more time outdoors, it’s important to protect ourselves from ticks in order to avoid illness. This week we are highlighting the symptoms, treatment, and prevention methods for Rocky Mountain Spotted Fever. Rocky Mountain Spotted Fever (RMSF) is a bacterial disease that is transmitted through the bite of an infected tick. It damages the lining of the smallest blood vessels causing them to leak or form clots. If left untreated, RMSF can cause serious damage to internal organs, especially the kidneys, and can even be fatal.

RMSF was first discovered in the Rocky Mountains, but is most common in the southeast and can be transmitted by ticks in all parts of the United States. In the western U.S., the bacteria are carried by wood ticks, and in the eastern U.S. they are carried by the dog tick. Other ticks spread the infection in the southern U.S. Most cases occur during spring and summer months. However, if fall and winter are mild, ticks remain active and people venture outdoors, further extending the season of risk for RMSF.  

Risk Factors

·    Hiking or exposure to ticks in an area where the disease occurs

·    Crushing ticks that have been removed from pets with bare fingers

Symptoms

Symptoms typically occur within 2 to 14 days after the tick bite and may include the following:

·    Chills

·    Confusion

·    Fever

·    Severe headache

·    Muscle pain

·    Red, non-itchy rash – usually appears a few days after the fever on the wrists and ankles and then spread to the rest of the body. The spots are 1-5 mm in diameter. About 1/3 of infected people do not experience a rash.

·    Fatigue

·    Diarrhea

·    Light sensitivity

·    Hallucinations

·    Loss of appetite

·    Nausea and vomiting

·    Thirst

Although many of these symptoms are also caused by other common illnesses, making RMSF difficult to diagnose, there are several tests that can be done to properly diagnose the disease.

Treatment

Treatment with oral antibiotics usually cures the infection, especially if started within 5 days of infection. Complications are rare but may occur in cases that are left untreated for too long. Complications may include brain damage, clotting problems, heart, kidney, or lung failure, meningitis, pneumonitis (lung inflammation), or shock.

Call your health care provider if you experience the symptoms listed above after exposure to ticks or a tick bite, even if you did not see a tick on you.

Prevention

The best way to avoid RMSF is to take certain precautions when spending time outdoors. Your efforts will protect you from more than just RMSF, since ticks may carry other diseases.

When walking or hiking in tall grasses, woods, or other areas:

·    Wear light-colored clothing so you can see a dark tick and remove it before it finds your skin

·    Wear long sleeves and long pants to reduce exposed skin

o   Tuck shirt into pants

o   Tuck pants into socks

·    Wear shoes or boots instead of sandals

·    Spray skin and/or clothing with a tick repellent (always follow instructions on the label)

·    Always perform a tick check on you and loved ones after spending time outdoors

·    Remove ticks immediately with tweezers, pulling carefully and steadily. Pay attention to symptoms over the next two weeks and notify your doctor if symptoms appear.

Enjoy summer and fall outdoors but always remember to take precautions against outdoor pests, like ticks.

DON'T DIET!

Are you having trouble sticking to a diet? Instead of a temporary diet with major changes, try focusing on small changes that you can continue as part of a healthier lifestyle. Listed below are several healthy eating guidelines. Choose one or two to start and see where it takes you!

 Schedule regular meal times

We can sabotage weight management by waiting too long between meals, skipping breakfast, and eating late into the evening. Eat Breakfast, Lunch and Dinner meals to keep metabolism steady and hunger at bay.

 

 Plan for snacks

Include healthy protein-based snacks in the mid-morning and mid-afternoon to keep hunger levels even and avoid overeating at mealtime.

 Watch Portion Sizes

Occasionally weigh or measure your portions, following the back of your food labels.  You will be surprised how small the actual portion size really is!

Avoid Being a Member of the “Clean Plate Club”

Many of us were taught to “Clean your plate” at meals. Instead, we should eat only until we feel satisfied (before feeling full).  Taking smaller portions and using a smaller plate may help. You can get in the habit of leaving a bite or two on your plate as you get used to the idea of stopping based on your hunger. At restaurants, the amount served is often 2-3 servings.

 Make your meal last longer than 10 minutes

It is hard not to rush through meals, especially when schedules are so tight.  As you begin this habit, you can set a timer to help make the meal last longer.  Put your utensils down between each bite. Turn off the T.V. during your meals to avoid distraction and focus on enjoying each bite.

 Only eat in designated areas of the house

Usually it is best to eat only at the kitchen or dining room tables. If you often each on the couch, you might feel like eating every time you sit on the couch, even if you aren’t hungry.

 Avoid using Food as a reward

“Oh, I did really well today on my diet…so now I can cheat!”  Try not to think about any foods as cheating.  Fill your plate with health choices and enjoy less nutritious foods in moderation.  Using foods as a treat makes them even more appealing and can sabotage you efforts.

Enjoy your Physical Activity*

Exercise shouldn’t feel like a chore.  Choose a few activities you enjoy and make them a regular part of your lifestyle.  Here are some ideas:

-          Get outside to ride your bike, maybe with the kids or grandkids

-          Take a brisk walk on a sunny day

-          Lightly jog around a park with the dog 

-          Do some gardening

-          Take an exercise class at your local gym and invite a friend to join you

 *Be sure to speak with your doctor before starting any new exercise program.

All of these tips are great ways to get you starting into making better lifestyle choices.  They are small changes that can add up to big results over time.  By doing a series of little things in your life, you can get on your way to lose weight more easily, naturally and sustainably.

START RUNNING SAFELY

Running can be a great way to improve cardiovascular fitness, get stronger, lose weight, and boost your mood.  It requires very little equipment, can be done almost anywhere, and costs almost nothing.  For those of you who started to become more active with a brisk walk, you might have considered running to increase your intensity and get even faster results with the same amount of exercise time.  Whether you have been running for a long time, are returning to running after a long time off, or haven’t done much running at all, it is important to take safety precautions so that you can stay active and healthy.

BEFORE YOU BEGIN

-          Start slowly, especially if you have been inactive for a while.  The “Couch to 5K” program mentioned below is one option for a gradual approach.

-          Warm up.  That does not mean stretch.  Get your muscles warm with some slow movement before you start to run.  Wait to stretch until your muscles are warm (and at the end of your run) to avoid injury.

-          Cool down.  Don’t stop abruptly.  Slow down and then walk until your heart rate returns to normal.

-          Get new shoes.  Running shoes should be replaced every 6 months for frequent joggers.

-          Read this article!  Many more tips below will help you get started…

RUNNING IN HEAT

-          BEFORE you start running, talk with your doctor about whether it is a safe activity for you, ESPECIALLY if you have a medical condition relating to your cardiovascular or respiratory system.  Also, make sure you are not taking any medications that require reduced sun exposure.

-          HYDRATE!  You can lose 6-12 oz. of fluid for every 20 minutes of running.  Plan to drink 10-15 oz. of water before you run, and then more for every 20-30 minutes that you continue running.  If you are hydrating properly, you should weight the same amount before and after your run, and your urine should be relatively clear.  Thirst is not an adequate indicator of hydration, so plan ahead and drink up!

-          Don’t run if the temperature is higher than 98.6 degrees and the humidity is over 70-80%.  If the humidity is high, it prevents sweat from evaporating, which is your body’s self-cooling mechanism. 

-          Know the signs of heatstroke!  If you become dizzy, nauseous, have the chills, or don’t sweat, FIND SHADE, STOP RUNNING, DRINK WATER, and GET HELP.  See our blog post about heat stroke for more information. http://www.scalivingwell.blogspot.com/2012/06/heat-safety.html

-          Run in the shade and avoid blacktop when possible.  Apply sunscreen and sunglasses that filter UVA and UVB rays.  A visor can shield your eyes and face but allow heat to escape from the top of your head.  Find out more about proper sunscreen in our recent blog post: http://www.scalivingwell.blogspot.com/2012/06/what-you-should-know-about-your.html

-          Wear light colored, breathable clothing.  Avoid long pants or long sleeves.

-          Plan to refill your water bottle or stop at a water fountain if you will be running for more than 30 minutes.

-          Again, tell someone how long you will be running and carry identification.

OUTDOOR RUNNING SAFETY

-          Make sure you can hear your surroundings, especially if you are listening to music.  Your ears are important for staying aware of what is happening around you.

-          Run against traffic so you can see oncoming cars.

-          Look both ways before crossing and follow traffic signals.

-          Carry identification.  You could also write your name, phone number and blood type on the inside sole of your running shoe, along with any important medical information.

-          Stay alert.

-          Carry a cell phone or change for a public phone.

-          Run in familiar areas.

-          Run with a partner.

-          Make sure someone knows you are running and when you expect to return.

-          Avoid deserted areas, especially at night.

-          Get training in self defense and carry a noisemaker.

-          Call police if you notice anything suspicious, if something happens to you or anyone else.

COUCH TO 5K

I know a lot of you have heard about the Couch To 5K (C25K) program, and some of you have already been successful using it to run your first 5K race!  It is a program with instructions for slowly building up your endurance from being sedentary to running 5 kilometers (3.11 miles).  If you intend to use this program, bring a copy of the plan to your family doctor and discuss whether it is appropriate for you.  If your doctor gives you the green light, below are a series of links to help you, from low-tech (printable instructions) to high tech (podcasts for your runs).

Outdoor running program: http://www.coolrunning.com/engine/2/2_3/181.shtml

Treadmill instructions: http://www.c25k.com/c25k_treadmill.html

iPhone app: http://itunes.apple.com/us/app/couch-to-5k/id448474423?mt=8

Podcast with music and cues to run or walk: http://www.c25k.com/podcasts.htm

Music with tempo changes, but no verbal instructions: http://www.djsteveboy.com/1day25k.html

ENJOY RUNNING!

Running fosters a natural release of endorphins, often known as a “runner’s high.”  For some people, those endorphins are enough to make running addictive and ensure a commitment to exercise, despite the list of possible excuses.  For others, running itself is not their idea of fun.  For those folks, here are some suggestions for improving the experience:

-          Choose a scenic path

-          Pack inspiring tunes

-          Get some stylish gear 

-          Pick the right time of day

-          Go with a friend

-          Set goals! You can remind yourself about SMART goal setting with our blog post on resolutions: http://www.scalivingwell.blogspot.com/2011/12/you-say-you-want-resolution.html

-          Record your progress

-          Reward yourself

RUN NICELY!

Like any sport, there is etiquette to running.  Especially if you plan to run in a race, or in a popular running area, check out this website for more about running courtesy: http://www.rrca.org/education-advocacy/etiquette-for-runners/

STAY TUNED!

Stay safe and cool this summer, while enjoying the outdoors.  We will post information about winter running and indoor running when the temperatures drop.

FOOD SAFETY IN SUMMER HEAT

Summertime is full of picnic dates and barbeques. It’s also a time of year to take extra precautions with food safety. Cases of food borne illness, also known as food poisoning, tend to increase during the summer for two reasons: 1) food borne bacteria grow fastest from 90 to 110°F and in high humidity, since they need moisture to multiply; 2) folks eat outdoors in the summer, which eliminates the more “controlled” kitchen environment. This blog article will tell you ways to keep safe from illness and prevent food from spoiling while you enjoy it under the sun.

Preventing Food-borne Illness from Preparation to Storage:

Preparing:

·     Wash hands between each step of food preparation. Use soap and hot water. Wash hands, under nails, and up the arm.

·     Avoid cross-contamination. Clean surfaces between each step of preparation. If you are making hamburgers and preparing vegetables, wash surfaces (counters, cutting boards, knives, and utensils) after contact with each food. Wash surfaces with disinfectant soap and hot water.

·     Cook raw foods, especially meat, to proper internal temperatures. You can find those temperatures on this chart. 

·     Expiration dates do not reflect weather conditions. Mold sets in more quickly in warmer weather. If food looks spoiled or smells funny, don’t use it.

Serving:

·     Serve cold foods (chicken/egg/potato salad and desserts) in individual serving dishes set in shallow containers of ice.

·     Cover and protect foods from insects.

·     Keep coolers and food out of direct sunlight.

·     In temperatures above 90°F, food should never sit out more than 1 hour. In temperatures under 90°F, food should sit out for a maximum of 2 hours.

·     Keep cold foods cold. Store foods in a refrigerator or cooler to keep them at 40°F or below.

·     Keep hot foods hot. Place grilled meats on edge of grill away from coals to keep warm or place in a chafing dish.

Storing:

·     Throw away any food that was left out more than 2 hours. Most perishables should be thrown away after a picnic or BBQ, to be safe.

·     As soon as possible, refrigerate food in shallow containers. Extremely hot weather breeds more bacteria and food will spoil more quickly, causing food-borne illnesses to spread faster. Opened food should not sit out for more that fifteen minutes in extremely hot and humid weather, especially milk, cheese, eggs, condiments, mayonnaise, and meat. Keep these foods in a cooler or chilled over ice while serving. Quickly replace them in the cooler or refrigerator to keep them from spoiling.

Symptoms from food poisoning can appear as quickly as 30 minutes or as long as a couple days, but usually occur within 2-6 hours of eating the contaminated food. Here are symptoms to watch out for:

·     Abdominal cramps

·     Diarrhea

·     Fever and chills

·     Headache

·     Nausea and vomiting

·     Weakness

If you experience these symptoms, call your family doctor. There are tests to find out what bacteria are causing your symptoms. It usually takes a couple of days to get better. Drink lots of water and get plenty of rest.

Practice food safety this summer with family and friends so you can enjoy your picnics and BBQ’s in a healthy way!

Resources:

Check your Food Safety IQ: