2010 September | Health & Wellness

Foodie Secrets to Aging Well

strawberries 300x200 Foodie Secrets to Aging Well Centenarians have survived 21 recessions in their lifetime—and they didn’t get to age 100 by stuffing their faces with cheap, temporarily satisfying junk food. Prepare for a long and healthy life with my foodie secrets to aging well—no expensive anti-aging creams required!

As the creator and author of The 100 Year Lifestyle, a best-selling book and wellness system that enables people to make the most of their remaining years through a unique, total-life program that addresses health, diet, nutrition, exercise, mental agility, creativity, finances, friends and family, work, community, and achieving a sense of purpose, I’ve learned to look good and live long the natural way, and eat like a champ at the same time.

My foodie secrets to aging well include:

Embrace “brainberries”: full of antioxidants like Vitamins C and E, blueberries protect against cancer and aging, and can even enhance memory!

Become a Grocery Guru and check labels for 100 percent whole grain or 100 percent whole wheat rather than white, and use seasonings and spices rather than salt and sugar.

Get back to the basics and avoid pre-made meals with high-fructose syrup, sodium and artificial ingredients. Buying fresh ingredients can save money as well as keep you looking and feeling young.

Embark on a Superfood journey and fill your diet–and recipes—with wild salmon, broccoli, tomatoes, soy, oats, strawberries, cantaloupe, garlic, beans, oranges, pumpkin, spinach, bananas, turkey, bean, walnuts, yogurt and green tea.

Ditch the soda and practice natural mood- and energy-boosting tips such as standing up and shaking your hips from side to side when you’re feeling sluggish.

For more information, visit www.100yearlifestyle.com.

About the Author:

Eric Plasker, D.C., is an acclaimed health and wellness expert, speaker, lecturer and author of The 100 Year Lifestyle and the soon-to-be-released 100 Year Lifestyle Workout Book.

Gloss Find: Yoga Paws

YogaPaws1 1 299x300 Gloss Find: Yoga Paws If you can’t always carry a yoga mat around with you — or if you want to make sure you get in your yoga sessions while traveling — these innovative gloves are for you! Yoga Paws are mini-mats — that fit in your purse or travel bag and then slip onto your hands and feet — to give you the same support and grip of a full-sized exercise mat.

Made from eco-friendly mat material, the gloves and slippers feature a cloth liner that absorbs sweat. The stretchy, net-like weave of the gloves fit a variety of sizes — they’re so practical, you could give up your yoga mat entirely!

Yoga Paws – $34.95 at Yoga-Paws.com

Seven Auto-Immune Disorders Doctors Often Miss

womenhealth Seven Auto Immune Disorders Doctors Often Miss CNN is spotlighting seven auto-immune disorders in women that often go undiagnosed by doctors. Experts have found that many women feel their doctors’ aren’t taking their symptoms seriously and are being told that their health concerns are “all in their heads.”

The reality can be, however, that some women often have an auto-immune disorder. One in five Americans end up being diagnosed with these disorders, and three-quarters of them are women.

“More than 40 percent of women eventually diagnosed with a serious auto-immune disease have basically been told by a doctor that they’re just too concerned with their health or they’re a hypochondriac,” Virginia Ladd, founder and executive director of the American Autoimmune Related Diseases Association said to CNN.

What are auto-immune disorders? Auto-immune disorders occur when the immune system attacks itself. Seven of the the more common disorders include:

1. Polycystic ovary syndrome

2. Fibromyalgia

3. Chronic fatigue syndrome

4. Lupus

5. Multiple sclerosis

6. Rheumatoid arthritis

7. Irritable bowel syndrome

For more detail on these disorders plus diagnoses and treatment information, read the whole story at CNN.com.

Yoga Pose: Warrior Two

warrior2 Yoga Pose: Warrior Two Warrior Two is the most common yoga pose that you will see in every spa/yoga magazine. It looks easy but there’s a lot more to it than you think.

The benefits are fantastic: if you hold the pose for ten slow breaths (pretty challenging), you will seriously strenghten you thigh and calf muscles. This pose is also considered to be a hip-opener. Plus, you’ll also tone and strenghen your triceps (if held up for the full 10 breaths.)

How to do it:

- You’ll need a sticky mat for the pose — you don’t want your back foot slipping.

- Stand with your feet about 4 feet apart. When your arms are fully outstretched (as in the picture), you feet should be below your wrists.

- Turn your right foot out 90 degrees and your left foot in 45 degrees.

- Bend your right knee, making sure that the knee lines us with your middle toes. Try to bend the knee to a right angle. Take five slow breaths and then change sides.

While in the pose:

The most important thing is to breathe slowly and observe your breath, especially as the pose becomes harder to hold. Press down your right heel to engage the thigh muscles.
Very important to have a lot of weight on your back foot. Press the outer edge of the left foot into the earth for stability. Lift your hip bones up and gently draw your low belly in and up towards your heart.

Warrior Two Pose gives us a sense of connectness to the earth and a feeling of strength and power. Practice every day, especially when feeling in need of a boost.

About the Author

Sophie Uliano is a passionate environmentalist who has developed an earth-friendly lifestyle that appeals to women who don’t want to compromise their glamour and style. She is the New York Times Best Selling author of “Gorgeously Green”, “The Gorgeously Green Diet,” and the soon to be released “Do It Gorgeously.”

Read more amazing tips from Sophie at GorgeouslyGreen.com

Workplace Snack Strategies

workplacesnacking 300x223 Workplace Snack Strategies Work can be a disaster for your diet, especially if you’re in an office that stocks vending machines with high-calorie chips and candy bars. Soda wreaks havoc on a diet as it is comprised of empty liquid calories, more than 250 in just one 20-ounce bottle. If you’re not prepared to succeed, you can easily succumb to a snack-attack and add hundreds of unwanted and non-nutritious calories. You’re most vulnerable during the mid-afternoon, so have healthy ammunition at hand.

1. Coffee: A cup or two in the morning can get you going, and even improve concentration, but too much coffee will have the opposite effect, making it more difficult to concentrate and possibly causing insomnia. If you load your coffee up with cream and sugar, you’ll be taking in extra, unwanted calories. For a pick-me-up before 3 PM, have a café “light:” half strong black coffee (or decaffeinated) and half nonfat milk. Heat the milk in the microwave first (about 30-40 seconds, depending on your microwave’s strength), and then add the coffee. Sweeten with Splenda or other sweetener of choice.

2. Snacking: Snacking is a smart strategy for people trying to control their weight. It may seem counter-intuitive, but studies show that eating smaller meals more frequently can actually help you lose weight. Instead of eating three “square” meals, eating smaller, mini-meals helps you maintain energy throughout the day and stay motivated to choose healthy foods.

- Cereal: A cup of mini shredded wheat or favorite non-sugary cereal with a cup of nonfat milk, yogurt, or soy yogurt makes a great office snack. Hot oatmeal in convenient single servings can be microwaved in your office kitchen.

- Cheese: Low fat varieties: read the label, the first ingredient should be skim milk. One ounce of Jarlesberg or other low fat cheese wrapped with your fruit is tasty. Nonfat or 1% cottage cheese is a great snack; mix with salad herbs or black pepper for added flavor.

- Dips & Dippers: Avocado dip (guacamole), chickpea dip (hummus), or tomato salsa, all made without mayonnaise (use a little olive oil instead) are perfect dips for cut-up raw veggies.

- Fruit: Whole fruit including berries, melon, apples, oranges, and grapefruit have the most fiber and fewest grams of carbohydrate per serving. Eat along with some nonfat yogurt, low fat cheese, or a handful of nuts. You’re too busy to prepare? Buy pre-washed and cut melon.

- Mini Pita Pizza: Top ½ of a whole wheat mini pita with tomato sauce, a little low fat mozzarella cheese, and oregano to taste. Broil in a toaster oven until cheese melts.

- Nuts: An ideal combination of unsaturated fat, protein, and carbohydrates, nuts are portable and nutritious. Buy dry roasted (no oil added) unsalted nuts, peanuts in the shell, and eat a “handful,” about 200 calories, depending on the variety.

- Popcorn: Air-popped popcorn is your best bet. For more flavor, add a quick spray of olive oil and a tablespoon of Parmesan cheese. “Lite” microwave popcorn has more fat than air-popped, and it’s hydrogenated (the worst kind).

- Raisins: Mix a small box of raisins with nuts or dry roasted pumpkin seeds for a healthy trail mix.

- Rice cakes: Spread a tablespoon of natural peanut butter (without hydrogenated fat or sugar added) on your rice cakes and top with a teaspoon of unsweetened preserves.

- Smoothies: If you have a kitchen at work, smoothies are ideal snacks. Blend 1 cup of nonfat milk, ½ cup of nonfat sugar-free yogurt, 2 drops of vanilla extract, and 1 cup of ice. Optional: add a ½ cup of berries.

- Wrap-ups: Spread a small whole-grain tortilla with a teaspoon of mustard and wrap-up one ounce of any lean meat, including turkey or chicken breast, roast beef, lean ham, or shrimp.

- Yogurt: Individual cups of nonfat, sugar-free yogurt are a great source of calcium. Stir in ½ cup of unsweetened crunchy cereal.

- Portable Coolers: Invest in a portable cooler that is big enough to hold a few cups of yogurt and some fresh fruit for you to keep on hand at work.

3. Water: Drink a glass of water (or from the bottle that you should have at your desk). Wait 15 minutes, and then have your snack. I guarantee you’ll feel more satisfied.

About the Author
Registered and Licensed Dietitian Susan Burke March, MS, CDE, is a dynamic speaker, accomplished author, enthusiastic media representative, and committed professional counselor dedicated to helping people learn strategies to improve their health and accomplish their weight goals. She is the author of “Making Weight Control Second Nature: Living Thin Naturally,” which offers a wealth of practical information, tips and strategies for people who are serious about taking control of their health, fad-free, for life. She may be reached online at www.SusanBurkeMarch.com.

Post-Exercise Meals: What Should You Eat?

After a workout, it’s important to re-fuel your body to help muscles recover and replenish energy. What you choose to eat is as important as the workout itself — it’s vital to combine protein and carbohydrates for optimal recovery.

So what are the best choices? See our cheat sheet below!

	Super Smoothie: Mix a banana, 1 cup of milk, 1/2 cup of low-fat vanilla yogurt for a quick smoothie. Add strawberries or other fruit for more punch, and to kick it up even more, throw in some ground flaxseeds.
	Waffle Sandwich: A personal trainer I used to work with gave me this tip — and it’s been my go-to post-workout pick me up for years. Take a flax waffle (I like Eden Foods’ brand), spread on some peanut or almond butter and make a sandwich! Easy, tasty and packed with nutrition. Sometimes I even add sliced bananas for extra goodness.
	Salmon Bowl: Steam or grill a salmon fillet and throw it over a bowl of brown rice. Add some veggies (spinach or broccoli are my favorites), low-sodium soy or teriyaki sauce for a great post-workout lunch.
	Edamame Salad: Supplement a green salad with steamed edamame and quinoa for a healthy combo of carbs and protein.
	And, if you’re in a rush and on the go, a high-protein sandwich — lean meat and tomato on whole grain bread — is a great grab-n-go option.

New York Fashion Week Gets Curvy

Crystal Renn 300x210 New York Fashion Week Gets Curvy Stick-thin sample size models won’t be the only ones gracing the runways at New York Fashion Week. Thanks to OneStopPlus.com, Mercedes Benz Fashion Week will host its first ever plus-size only runway show.

America’s Next Top Model alumni Toccara Jones will be one of the models as will Lizzie Miller who famously showed off her beautiful and very real body in Glamour.

Though the OneStopPlus.com show will be the first to feature all plus-sized models, other designers have welcomed fuller figures into their shows. Marc Jacobs, Prada, Louis Vuitton, Jean-Paul Gaultier and Chanel have all welcomed more realistically sized models into their shows.

It’s a thrilling change as most plus-sized models are actually healthy, average sizes. Gorgeous stunner, Crystal Renn, is a size 10. Whether you actually covet the high-end designs that are stomped down the runways or not, you have to admit that fashion has a big impact on our society. And repeated images of super-thin models can create an unrealistic weight goal for many girls and women.

Health doesn’t come in a size two. We should all strive for a physically active lifestyle and incorporate good, balanced nutrition into our lives. When we live healthfully, our bodies will be healthy in return.

Gloss Find: HomeBody

homebody Gloss Find: HomeBody A lot of fitness DVDs promise to be good for all body types and all fitness levels, but Jillan Hessel’s HomeBody really delivers on that promise. A true head to toe workout, HomeBody includes flexibility and toning exercises that target your upper body, core and lower body.

The program is low intensity — a great intro for those who are just starting a new fitness routine. But, as the program is flexible and targets the whole body, it’s also an effective routine for fit-minded people who just need a less intense workout now and then.

Part 1 is a dance warm-up and arm workout. You’ll need two light weights or — as the DVD points out — and two easily handled items of equal weight such as two water bottles. Part 2 is a chair workout that focuses on stretching and using a chair to help you tone (tricep dips, etc.) Part 3 is a mat workout that focuses on hips and core muscles. The beauty of HomeBody is you can follow the three parts in order, or repeat parts based on what you want to work on most.

HomeBody DVD — $12.99 on JillianHessel.com.