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The Effects of Caffeine
It may seem like the best way to start out your day with a cup of coffee in the morning, but this "hit" isn't all its hyped up to be. Along with nicotine and alcohol, caffeine is one of the three most widely used mood -affecting drugs and is more powerful than you might expect physically and emotionally. Caffeine is a quick and potent drug that has an almost instant effect on your mind and body and will continue to influence your state for 6-8 hours after intake. Caffeine has been proven to stimulate your heart, respiratory and central nervous systems, causing nervousness, irritability, anxiety and headaches. Your blood pressure escalates, your stomach becomes more anxious producing more acid and irritability. Digestion is less effective as intestinal muscles are relaxed and urination becomes more frequent. Initially the mind is more alert but the stimulation wears off and fatigue sets in. Heavy caffeine users suffer from sleep-deprivation because their nervous system is too stimulated to allow them deep, restful or prolonged sleep. The negative health effects most definitely outweigh the short-lived high that accompanies caffeine. It is unwise to suddenly stop taking caffeine altogether, so reduce and gradually cease the richest sources first. Reducing caffeine too quickly can cause a quite dramatic drop in blood pressure and can lead to severe migraines, muscle cramps and lack of concentration. Once you wean yourself off caffeine in a 7-14 day period you will find that your energy is naturally high, concentration prolonged and sleep more constant. |
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Walking the Pounds Away
It may sound all too simple to be true but walking is just as reputable a form of exercise as jogging. The same number of calories are burnt fast-walking as running, except you get there faster if you run. The benefits of walking are considerable as the activity decreases the impact on your knees, hips and joints unlike jogging. Of course, if you are looking to lose weight you must burn more calories than you consume no matter how much you exercise so reduce your calories if you are looking to drop a couple pounds. Many of us are concerned about motivation and exercising 30 minutes a day. Try the "10 minutes out, 10 minutes back" plan for starters and then work your way up until 30+ minutes. It sounds simple but it's realistic enough to help you achieve your goal and get plenty of exercise in. After having reached your 30 minute goal, step it up to power-walking. Start at a normal pace for a 5 minute warm-up and then power-walk the rest of the way. I think you will be surprised at how exhausting it can be! Make sure you set a weekly plan to keep yourself motivated! |
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Avoid the Over-Stuffing
The joyful yet some-what dreaded holidays are here. Time for big feasts, a multitude of goodies and a fear of putting on the extra pounds. Well, I bring good tidings of great cheer - you can control your weight and food intake! It may be difficult to fend off the tantalizing Thanksgiving meal offerings, but follow these simple guidelines to avoid potential weight gain. For starters, make sure you eat a healthy breakfast. Don't starve yourself until the big meal arrives or else you will be more prone to overindulge. Drink plenty of water before the feast begins to occupy your stomach and decrease hunger sensations. Forget the notion of "seconds." Instill in yourself the idea that you've got one plate and one plate only - choose your portions wisely. Stick to white turkey meat rather than dark meat or ham. Avoid the gravy and casseroles - too much fat and calories. Avoid the food that is lingering on the table like jello and an abundance of sweet rolls and butter. HAPPY THANKSGIVING! |
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What's in Your Pumpkin?
Autumn is just around the corner and what better vegetable to incorporate into your diet than pumpkin? Pumpkin is naturally low in calories and adds fiber to the diet, which is important for bowel health. Pumpkin is loaded with anti-oxidant carotenoids, which can boost your immune system, assist in healthy vision and neutralize free radicals that attack cell membranes. Not only is pumpkin loaded with vitamins A, C, K and E but it's a good source of minerals such as magnesium, potassium and iron. For a tasty autumn meal, there are many ways you can integrate this healthy vegetable in to your diet. For cooking, you want a pumpkin between 2-5 lbs. Sauté pumpkin with your favorite vegetables and serve over brown rice, make a pumpkin puree or bake the pumpkin and steam in chunks as a side dish. And don't throw out those Pumpkin seeds! Seeds have been said to aid in deterrence of osteoporosis, reduce inflammation, help in the prevention of kidney stones, lower cholesterol and are a great source of Magnesium. |
ProbioticsProbiotics are live microorganisms (bacteria and yeasts) that benefit the body when eaten or taken as a dietary supplement. Using a probiotic with a full spectrum of acidophilus, for instance Lactobacillus Acidophilus and Bifidobacterium Infantis, produces a wide range of benefits including boosting the immune system, reducing lactose intolerance symptoms, regulation of the digestive system, prevention of bacterial growth in intestines, aiding in prevention colon cancer and reducing symptoms of Irritable Bowel Syndrome (IBS). Take your next step toward greater health and order at newpfc.com.
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| Recipe of the Month
EASY MEATLOAF
INGREDIENTS
1 lb lean ground turkey or ground beef
1 egg
2 cups cooked white or brown rice
1 cup sliced mushrooms uncooked
1 tsp minced garlic
1 tsp pepper
1 tsp salt
1 tsp thyme
1 tsp coriander
1 tsp dried onion
˝ cup marinara sauce
INSTRUCTIONS
1.Combine all ingredients in a bowl and mix thoroughly.
2.Put into loaf baking dish and cook for 1 hr at 325.
3.Serve along side a garden salad, broccoli or summer squash.
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