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Realistic New Year Resolutions
I'm sure that "losing weight" can be found on any New Year Resolutions list. But how many of us tucker out after a month into the new year? If you really want to lose weight this upcoming year, try changing your perspective and make good choices! If you are only concerned about losing weight, it may be difficult if you are constantly battling with the scale and trying to cut back on foods. To succeed, try making the goal of "living healthier." The rewards are feeling better, increased energy, higher self-esteem and losing body fat will always accompany those who lead a healthy lifestyle. So do it for yourself, not for your high school reunion or upcoming vacation. First, quantify your goal. If your weakness is chocolate, it is not enough to say "I will eat less chocolate." Be goal oriented. Allow yourself one day a week to eat off your food plan. Keep a journal. Your eating habits will surprise you. Having a log will motivate you to strengthen your weak areas. Choose to make one change at a time. You may have a long list to tackle but if you focus on one at a time, then having succeeded in one you will have confidence in your next task. Lastly, make your resolutions realistic. Don't set too many goals that will set you up for failure later on. Lives are getting busier and busier so plan ahead. If you have a goal to work out 4 days a week but know that you will be working late 2 nights, plan to work out during the weekend or take a walk during your lunch break.
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Alcohol in ModerationDuring the holiday season we are given many reasons to celebrate with work parties, social engagements, family reunions and the welcoming of a New Year. Celebration is usually accompanied with alcoholic beverages. While we all  know the effects of alcohol, what are the effects of social drinking and moderate intake? Alcohol is considered an "empty calorie" food simply because it provides an exuberant amount of calories with no vitamins or minerals. Not only does alcohol exclude important nutrients, but it interferes with the body's absorption, storage and usage of nutrients. Blood sugar and insulin are thrown off with the quick absorption into the blood stream. Studies have also shown that in the short term, alcohol stimulates food intake and can increase feelings of hunger. If you are watching your weight, alcohol is not the friend you want to have around. Some tips to keep your alcoholic consumption at a minimum. Have one nonalcoholic drink in between each alcoholic drink. Select light versions whenever possible. Keep water available to quench your thirst. It's all about choices... |
Something Fishy
Fish is a high protein, low-fat food that provides a range of health benefits. Fish is high in omega-3 fatty acids, the "good" fat, and low in fatty acids commonly found in red meat. Since the body can not produce significant amounts of omega-3, fish provide health benefits such as of cardiovascular health, reduced inflammation, lower blood pressure and decreased triglyceride levels. Unfortunately, too much of a good thing can be harmful. While fish and other seafood products are health restorative, many fish also contain high levels of mercury and other contaminators. It is recommended that eating low mercury fish twice a week can be beneficial to your health. But how do you know if the fish your eating is considered "safe?" The Monterey Bay Aquarium has provided a list of safe fish determined by your location nationally. To access this safe list, click here and find out how you can make the best selection in seafood for your health and your family's health. If you are not a fan of seafood yet still want the benefits that accompany, Krill Oil is a great supplement. Omega 3-6-9 and Krill oil both have the beneficial Omega 3 fatty acids that are important to cardio-health reducing the risks of possible heart disease. Visit www.newpfc.com to order your supplements today! To find out more about Omega 3 Fatty Acids and better cardiovascular health, visit The American Heart Association. |
Strengthen Immune System Naturally
It's that time of year again; the dreaded cold and flu season. Health is something we all think about, but never more so than when we are laid out with a bad cold or a debilitating flu ourselves. But take heart because there are natural adjustments you can make within your diet that will help ward off sickness and costly trips to the pharmacy. First, drink plenty of water. A typical, healthy adult needs 8-10 eight ounce glasses of fluids each day. Water helps  regulate your body temperate, prevents joints from aching and is the transporter of vitamins and minerals throughout your body. Get a full night's sleep. Everybody's different: your body may need anywhere from 6 to 10 hours of sleep each night. Whatever your personal sleep requirement is, get it! Sleep has been linked to balanced hormone levels (including human growth hormone and the stress hormone, cortisol), keeping weight down, clear thinking and reasoning, improved mood, and vibrant, healthy skin. Eat Protein. Protein sources such as lean meats, dairy, eggs and legumes are especially important because they supply the amino acids that your body needs to build the components of your immune system. Eat fruits and vegetables. Eating an orange is better for you than just taking vitamin C because the orange offers you a combination of nutrients -- magnesium, potassium, folate, vitamin B6, and antioxidants. Everyone needs at least five servings of fruits and vegetables every day to get adequate vitamins, minerals, fiber and antioxidants -- all things we need for a healthy immune system. Wash your hands. Most cold and flu viruses are spread by direct contact. |
Fortify with Vitamins and Minerals With the holidays, many of you may be missing out on important vitamins and minerals due to the typical holiday eatings that many of us fall victim to. Fortify yourself with a loaded Multi-vitamin and CalciumMagnesiumZinc Complex to ensure your help and mineral absorption this season. | |
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Recipe of the Month
GRILLED MARINATED TUNA  INGREDIENTS ¼ cup water ¼ cup low sodium soy sauce 1 tsp peeled and minced ginger root 1 clove garlic minced 8 ounces fresh tuna steaks 2 cups chopped cabbage 1 cup green beans Vegetable cooking spray 1 cup cooked wild rice INSTRUCTIONS
1. Combine the water, soy sauce, ginger and garlic. Set aside.
2.Place tuna in a shallow dish. Pour soy sauce mixture over tuna (reserve some sauce). Cover and marinate in refrigerator for 30 minutes or up to 2 hours.
3.Combine the reserve soy sauce mixture, cabbage and green beans in a bowl. Toss to coat. Place on a sheet of aluminum foil, folding edges to form a pouch. Tightly seal edges.
4.Drain tuna and set aside. Reserve marinade.
5.Coat drill rack with cooking spray and plan steaks on top of medium heat. Cook vegetables on rack for 3 minutes. Place tuna on rack for 3 minutes on each side. Serve with vegetables and one cup of cooked rice. |
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