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By Zonya Foco
Family get-togethers, neighborhood parties, work celebrations: eat, drink, eat, drink, eat, eat, eat. It seems that all parties revolve around FOOD! And typically, party fare isn’t necessarily healthy fare. But even the busiest "Party Animals" can survive without disaster if these simple party survival tips are followed: Plan ahead Eat a light breakfast and lunch to save up a few extra calories to spend at the party. However, do NOT arrive at the party overly hungry either! In fact, eating a small snack before you go is a good idea. Include exercise before you go Let’s face it, parties generally mean a few more calories than you usually eat. Overindulge on a day you don’t exercise and together the two can add up! To prevent this from happening, be sure to exercise before you go. Search out REAL FOOD As your eyes venture down the festive buffet, search out and load up on REAL FOOD, like vegetables, fruit, hummus, nuts, salads, and chicken kabobs. Also look for grainy crackers or pita bread, plus a cube or two of authentic cheese. Skip the green cool-whip jello "salad" (it’s not real food). Don’t fall into the "I have to try some of everything" trap. If something looks overly processed or full of refined sugars or empty white calories, just pass it by. Foods with fiber, nutrients, and minimal added sugars and sodium are the ones that will satiate you and help you avoid the regretful food coma. Use a plate One thing that puts on weight is eating more than you're aware of. Anytime you nibble on things directly from the bowl, you can end up eating more than if you put all the food on a plate. Therefore, create a healthful boundary for yourself: Everything goes on a plate. Make it a small plate for even better results! P.S. There's freedom within boundaries. Save room for dessert Since sweets are what the holidays are all about, are you wise to eat your usual amount (or more) for dinner, then add a dessert (or two or more) on top of that? No! Think through now how will you "make room" to indulge in dessert. Perhaps skip items like the buttery crackers, chips or other forgettable appetizers to make room for it. Or have only one cocktail (or no cocktail at all). Yes, checks and balances are the key! Halve it and you can have it! When faced with an assortment of tempting treats, think, "Halve it and you can have it." This strategy works anytime, anywhere, and will keep you from feeling deprived while halving the calories you would normally eat. Avoid drinking all your calories "But I hardly ate a thing all holiday season! How did I gain weight?" Think before you drink: • Egg Nog (4 oz.): 355 calories • Wine (3 oz.): 85 calories • Beer, regular (12 oz.): 150 calories • Beer, light (12 oz.): 100 calories • Cider (12 oz.): 180 calories • Fruit punch (12 oz.): 180 calories • Piña colada (6 oz.): 325 calories Opt for: Club soda or sparkling water to dilute punch or fruit juice; mineral water, low-calorie soda or diet tonic water. Or better yet, add a slice of lemon or lime to a refreshing glass of pure water! Keep your focus away from the food While good food is certainly an important part of an enjoyable party, be sure you keep it in perspective. Appreciate the other great things: Socializing, the beautiful decorations, music, games and activities. Stop eating early Even if you stay late, decide when you will quit eating and do just that: Quit eating. This strategy can do wonders to prevent that continuous "just because it's there" munching, saving you hundreds of calories. No matter what, stay positive Even if you did overdo it at the party, keep things in perspective. You do not need to be "perfect" all the time, and one event does not make you an overweight person or give you high cholesterol. Say, "It's no big deal," and start your next day back on your healthy fitness regime. Looking for your next healthcare speaker? Get in touch with us at the Capitol City Speakers Bureau today to make your healthcare event a success!
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By Zonya Foco
As I shared in my last post, the constant low-grade tension brought on by everything from mismatched socks to burnt toast to unpaid bills and traffic jams spells a constant drip of the hormones adrenaline and cortisol. And does this ever spell trouble! Adrenaline and cortisol can be hero hormones if you're competing in sports, exerting high physical energy or in an emergency situation. But if you're just driving your car, sitting at your desk or exerting normal energy, these hormones aren't properly utilized and become corrosive to your arteries by raising your blood pressure, cholesterol and inflammation markers. I'm not talking about your typical muscle tightening and stress headaches here. I'm talking about increased risk of heart disease, compromised immune system, weight gain and even depression! Burning off the excess "stress hormones"; i.e. cortisol and epinephrine, through regular exercise adds to the multitude of health benefits exercise already provides. Eating right means committing and planning ahead for smarter choices, even when time is tight. To help you manage these menacing stress hormones—without medication—here are a few surefire solutions for "stress-busting" your life: Stress-Busting Eating Plan
Stress-Busting EXERCISE "QUICKIES" Upon Rising in the Morning…
While at the Office…
While Watching TV…
Looking for your next healthcare speaker? Get in touch with us at the Capitol City Speakers Bureau today to make your healthcare event a success! By Zonya Foco
Busy with work, busy with kids, busy with social obligations, busy with holidays—busy, busy, busy. Regardless of where we live, the season we're in, how old we are; whether we have a houseful of kids or kid-free, single, married, divorced or widowed — today's busy lifestyle spells S.T.R.E.S.S. And the constant low-grade tension brought on by everything from mismatched socks to burnt toast to unpaid bills and traffic jams spells a constant drip of the hormones adrenaline and cortisol. And does this ever spell trouble! Adrenaline and cortisol can be hero hormones if you're competing in sports, exerting high physical energy or in an emergency situation. But if you're just driving your car, sitting at your desk or exerting normal energy, these hormones aren't properly utilized and become corrosive to your arteries by raising your blood pressure, cholesterol and inflammation markers. I'm not talking about your typical muscle tightening and stress headaches here. I'm talking about increased risk of heart disease, compromised immune system, weight gain and even depression! To help you manage these menacing stress hormones—without medication—here are a few surefire solutions for "stress-busting" your life. And as the "Lickety-Split queen," you know they're going to be quick and easy! Breathe Deeply Give yourself INSTANT relief from the stress hormones cortisol and adrenaline. Oxygenate your muscles and mind to give you an instant sense of calm. Deep breathing works while driving, in a meeting, trying to find that coveted parking space…. Actually ANYWHERE. Laugh and Listen to Music Ever notice how a good laugh dispels stress and makes you feel better? Are you getting your share of this helpful "jogging for your insides"? What's your favorite music that makes you feel energized? Relaxed? Is it readily available in your car? Within easy reach in your home? Utilized daily? Start employing music as your response in combating stress and feel the difference! Talk to a Friend How many times might you reach for an unhealthy coping response (stress eating, smoking, drinking) when you could have picked up the phone? Talking about your conflict with a friend can help you keep the problem in perspective and keep you from exaggerating the problem in your mind, creating even more internal hormonal stress. Keep a phone number list handy and use it. Exercise and Eat Right Burning off the excess "stress hormones"; i.e. cortisol and epinephrine, through regular exercise adds to the multitude of health benefits exercise already provides. Eating right means committing and planning ahead for smarter choices, even when time is tight. Simplify and Say No Do your floors and toilets have to be cleaned by you in order to be a good husband/wife? What would the stress benefit be to you and your family if $100 of your monthly expenditures were redirected to a house cleaner every other week? Do you really have to volunteer every time you are asked for girl scouts, school events or church? Pick your commitments wisely. Saying "no" sometimes may be exactly the solution you need. Prioritize and Plan Try scheduling a mandatory "family management meeting" on Saturday to plan the week's menu, grocery list, and assign a night of cooking to each family member. If there are special supplies or materials the children need for school projects, they must be requested at this meeting. (No more emergency shopping runs during the week.) Extra chores on Sunday, pitching in to shop, doing laundry, preplanning meals for the week are all responsibilities of being "in the family"! Looking for your next healthcare speaker? Get in touch with us at the Capitol City Speakers Bureau today to make your healthcare event a success! By Zonya Foco
When my son started back to school recently, I started thinking about last year and how so many of his fourth-grade classmates suffered multiple colds and bouts with the flu. Even though my son was exposed to the same environment every day as his classmates, he never “caught” one cold or “came down” with the flu all year. Why is that? Could eating the right food and taking the right supplements such as probiotics boost his immune system to keep him healthy? I think so! Read on to find out why. What are Probiotics? Probiotics are live microbes, referred to as “good germs” or “beneficial bacteria,” that when eaten in sufficient quantities, provide a health benefit. How? By helping balance bad bacteria (that we all have) with good bacteria (that we all need). Meet the Human Microflora Our health depends on a very “alive” and balanced microflora. The human microflora lives in the moist tissues of our eyes, nose, mouth, lungs, vagina (for women), skin and intestines. Altogether, this makes up almost three pounds per person. Microbiologists and immunologists have referred to this three-pound tissue/microflora as “the forgotten organ” that supports our immune system. Gary Huffnagle, PhD, one such microbiologist and immunologist at the University of Michigan and author of The Probiotics Revolution, says every time we go on antibiotics, it’s like taking a sledge hammer to that organ. Ouch! Take a look at some of the health problems that could occur when our microflora has been “sledge-hammered” and is no longer alive with “good bugs”
Probiotic Food Sources Currently, food that contains probiotics are primarily dairy products including yogurt and kefir (a tart drinkable style of yogurt containing beneficial yeast as well as friendly probiotic bacteria found in yogurt). Look for the label to say “live active cultures.” Kashi also offers a dry cereal called “Vive,” enriched with shelf-stable probiotics. An awesome “probiotic dessert” is vanilla yogurt (my favorite is Stoneyfield Organic) with fresh or frozen blueberries, strawberries or cherries, and ground flaxseed, wheat germ or Kashi Vive cereal mixed in. This is especially advantageous to your immune system when this “probiotic dessert” replaces a bowl of ice cream! And it’s delicious enough to be completely “kid-approved!” Probiotic Supplements What if dairy products don’t “agree” with you or you just don’t like yogurt? What if you are facing one of the above-mentioned health conditions and you would like to seriously “rebalance” your microflora to an optimum “alive” state? These are all good reasons to use a probiotic supplement, and there are many from which to choose. Your choice should be one that offers at least two different strains of bacteria and at least 1 billion friendly bacteria per dose. It should also include a “prebiotic” which is literally the food that allows it to grow once you ingest it. I also recommend choosing one that does not require refrigeration, is convenient to take and tastes good. Be Patient When Adding a Probiotic Supplement While many people report an improvement in their digestive issues within three days, something as “invisible” as boosting your immune system is harder to notice. You should also know that taking a probiotic supplement may actually give you gastric upset at first, so begin with half a dose and increase gradually. Additional ways to support the immune system for back to school
Looking for your next healthcare speaker? Get in touch with us at the Capitol City Speakers Bureau today to make your healthcare event a success! By Zonya Foco
It’s back to school time! The question is: How can we best help our kids achieve their maximum focus and performance 8 hours a day for 5 days a week? And is there anything we can do to prevent pre-test jitters, which can sabotage even the best study skills? There is a lot we parents can do. Check out these four simple steps: 1) QUANTITY SLEEP. Get kids to bed on time! Getting ample slumber time is not just important the night before a school day, but for several nights preceding. The sleep deprivation that can occur on Friday and Saturday nights cannot always be made up in just one night of good rest. If you’re looking for ideal alertness on Monday, numerous nights of sufficient rest are needed. Strive for children to get at least 9-10 hours of sleep each night, and stick to a moderately flexible “sleep window,” which means that retire and rise times on weekends are not more than 2 hours different than those on school days. 2) QUALITY SLEEP. Caffeine can destroy quality slumber! With so many kids hooked on Mountain Dew, Coca-Cola, fancy coffee drinks and so-called “energy drinks,” quality sleep for children and young adults is being seriously compromised. Caffeine absolutely interferes with the much-needed deep REM (Rapid Eye Movement) sleep our brains and bodies require, especially when consumed within 8 hours of bedtime. You or your children might not even realize the impact caffeinated drinks are having on sleep... even though a person may have no problem falling asleep, they are most probably being robbed of QUALITY sleep, resulting in that dreaded feeling of “dragging tail” the next day. First goal? No caffeine for our kids. If caffeine is a must, then your second goal should be: no caffeine after 3 pm. Also - limit highly-stimulating video games and/or TV time just before bed. Studies show that kids with TVs in their rooms have the worst sleep habits, so avoid a TV in their room at all costs! 3) HIGH OCTANE BREAKFAST. Provide a mixture of fuels from whole grains, whole fruit, and lean protein for a steady stream of energy that will keep them focused ‘til lunch. Whole-grain, low-sugar cereals like Wheaties, Cheerios or oatmeal, topped with bananas or berries and accompanied by a full cup of milk or serving of yogurt makes for a “high octane” breakfast combination that can help increase school performance. Another great choice for breakfast? Whole grain toast with peanut butter, a scrambled egg or slice of cheese and melon slices. The key is in the varied sources of “fuel” your kids start their days with. I’ve had countless parents tell me their hard-to-focus children perform much better after a “low sugar, mixed fuel breakfast” like these than a bowl of sugared cereal! 4) HYDRATION. Be sure they drink a glass of water (or very diluted fruit juice) first thing upon rising in the morning. You may not know it but everyone wakes up mildly dehydrated. (That’s why we weigh less in the morning.) We are all, essentially, wilted flowers when we get up and out of bed. “Watering” our flowers by hydrating in the morning wakes our children’s’ brains better than anything else. It’s a simple habit - hydrating first thing upon rising for ideal performance - yet time after time, both adults and kids ignore their need for water! And remember: hydrating with coffee drinks or Mountain Dew or an “energy drink” doesn’t count. Each of these contains caffeine, which makes your body and brain even more dehydrated...priming your child for a headache later that day! Relying on sugary fruit cocktails, or even 100% fruit juice, to hydrate your children in the morning is also something to avoid. The high sugar content in these drinks, including the natural sugars found in 100% fruit juice, also dehydrate your body. If you just can’t get your kids (or yourself!) to drink up a glass of water first thing in the morning, try diluting 100% fruit juice with water. A 25% juice and 75% water combination will be very tasty...and prepare your children’s’ brains for the day ahead of them. And don’t forget to SEND your child to school with a water bottle, so they can easily maintain this necessary hydration all day Get your whole family in on this SIMPLE and powerful habit! Check out the BRAIN GYM exercise video to wake up the brain before a test. Recent studies have shown that children who exercise regularly have more alert brains, study better and are better able to retrieve information stored in their brains when being tested. Therefore, in addition to daily Physical Education classes, our school began using my 3-minute exercise video (utilizing Brain Gym movements by Dr. Dennison) in their classrooms just before testing. This 3-minute video includes a warm-up, peak heart rate activity and a cool-down with deep breathing...three exercise components that are known to help brain neurons fire more quickly and “burn off” any pretest jitters. Since it’s natural to be thirsty after performing this 3-minute “desk” work out, water is provided for rehydration, which in and of itself is also known to improve mental focus and clarity. Test scores have indeed improved since we added this 3 minute investment of time. I hope these ideas help your child prepare for and achieve their best grades this upcoming year. I bet I don’t have to tell you that these same tips work all year long for ideal learning and school performance! AND... these tips aren’t just for kids. I bet your own bodies and brains can perform much better if you turn these four simple tips into daily habits. Make these your new ’Healthy Family’ Habits for the current school year, so you can ALL truly maximize your focus and performance! Looking for your next healthcare speaker? Get in touch with us at the Capitol City Speakers Bureau today to make your healthcare event a success! By Zonya Foco
Want to feel better? Avoid these energy drainers:
For quick and steady energy throughout the day:
For energizing nourishment to brain and muscles:
Looking for your next healthcare speaker? Get in touch with us at the Capitol City Speakers Bureau today to make your healthcare event a success! By Zonya Foco
How many parents out there are relieved that the early morning rush to school, followed by the nightly homework struggle, is almost done for a while? Only to realize in just a few short weeks that kids are filling their time with way too many hours of “screen time” (that’s TV, computer, games and all hand held devices combined), and saying “I’m bored!” And so the new summer stress ensues! So, to help you raise healthy, well-balanced children in both mind & body, here are five “Frazzle-Free Sure-Fire Solutions” for helping your kids continue to grow and mature over the summer months... 1) Set up a daily routine for success: K.R.’s FIRST! Starting day one of vacation (or soon thereafter), establish their summer morning routine of “KR’s” (Key Responsibilities). List on the bathroom mirror what MUST be done every morning BEFORE any screen gets turned on. Go beyond the usual brush teeth, get dressed, make bed, eat breakfast, and house chores. Also add things like these:
2) Healthful eating tip: Include a fruit and/or vegetable at every meal or snack. As soon as your kids are old enough to “grab their own snacks,” teach them to include a fruit or vegetable each time. Because, ask any kid, a granola bar and a box of crackers makes a fine snack. NOT! A granola bar and some carrots, or a granola bar and an apple makes a fine snack. In fact, adding the fruit or vegetable makes it so much easier to NOT eat the whole box of crackers. Funny how that is! And if you are including a fruit and/or vegetable every time you eat...guess what? You are automatically consuming the amount of fruit and vegetables that every health organization recommends! 5-13 a day! 3) Teach them to do chores cheerfully and reliably. Post on the refrigerator a chore list that is expected daily of each child. Include thorough descriptions so they are done as complete as you wish. Establish weekly “allowance” and remember to pay it. Determine with your kids a reasonable deadline to get the chores done each day, and follow through with a consequence if they are not complete. Hint: banning screen time for 24 hours works like magic! 4) Teach them about working this summer. How about nudging out boredom with opportunities for your kids to gain practice and confidence in becoming “employable?” The bonus is that you get some great work done around the house! In addition to expected daily chores, also post a “jobs for hire” list. Yes, put those jobs on your wall that you would love to have done, along with how much you are willing to pay for it. (Of course, make them age appropriate, and post the age requirements for each). Include how the job is to be done (like an official job description), with what kind of attitude, about how long it should take, and how much it will be paid. Include the requirement that payment will follow a passed “inspection.“ Don’t worry if kids don’t jump on the job right away. After a few weeks of “being off“ school, that novelty will wear off and ideas about what they can do with the added money are bound to take on new desire. Job ideas could include (if these aren’t already chores):
5) Teach them about saving money this summer. Financial advisors always say to teach kids the discipline of saving money the minute they start getting money. If your child is allowed to spend 100% of all they are given, they risk becoming young adults who do exactly that. Consider the policy of giving 10% to church or charity, depositing half of what’s left in the bank for a car (they’re so gonna want that when they turn 16!) or college, and putting the rest in their wallet to either spend now, or put toward something bigger that they really want. This teaches kids to be givers, savers and enjoyers of money, but all in a balanced way. These principles ingrained as a child last a lifetime! I hope these ideas help! HAPPY FRAZZLE-FREE SUMMER PARENTING! Looking for your next healthcare speaker? Get in touch with us at the Capitol City Speakers Bureau today to make your healthcare event a success! By Zonya Foco
If there was ever a two-word objective that people desperately want (after “winning lotto”), it’s the secret to “staying motivated.” Sure, we start off the year on fire to reach our food and fitness goals, but where is that spark come February? Or March?... or heck, this Friday? Those of us who struggle with consistency may wonder if it’s even possible to meet our long-term health goals. In my travels, I run into people who indeed meet and maintain their health goals. This means they are consistent with eating smart and exercising, have done so over several years’ time, and now can say this is WHO THEY ARE! Wow. What a dream! Here is one of their surprising tactics: Watch a health documentary. Yup! A good old movie that’s educational (and often riveting) regarding health. It’s surprising to me how many health “super stars” have indeed watched not just one, but several documentaries, and who often re-view the same one numerous times so that the knowledge is imparted into their “DNA” so to speak. They will say things like, “Watching that was a turning point for me and my family...even my husband who I deemed impossible to change.” And while one documentary usually sticks in their minds the most, upon further questioning, I find they have often watched well over six different health documentaries, including the decade old Super-Size Me. If watching these food documentaries has helped so many, and you are content to sit, watch and be entertained, then what are you waiting for? With internet streaming, to include Amazon Prime, Google Play and Netflix, these movies are very easy to find, either for free or for a nominal single view charge. (Or, check with your local library’s DVD collection!) What documentaries am I talking about? Here’s a list to get you started, with a brief review of the content of each: Forks over Knives I have personally met people who have reversed their diabetes, heart disease and obesity after seeing this movie. Many excellent studies are referenced in this film, which advocates for a 100% whole foods, plant-based diet. While not everyone will be convinced to shun all animal products after watching this movie, there is a convincing argument to at least reduce meat, chicken, fish and dairy to “condiment” like servings. Adopting veganism as a way of reversing disease is indeed a solution that you may not hear about anywhere else. Fed Up This documentary precisely uncovers the amount of sugar our nation consumes and provides arguments for what needs to be done about it. Narrated by Katie Couric, the film follows a group of families battling to lead healthier lives and reveals why the conventional wisdom of “eat right and exercise” is not ringing true for millions of people struggling with diabetes, childhood obesity and other serious conditions. Food, Inc. Have you ever wondered just what the difference is between organic and conventionally grown, to include meats and dairy? Well this movie will not only show you, but will also stir your heart to “vote with your dollar” to protect our planet, while at the same time improving your family’s health. Food Matters Why do doctors recommend medications before asking you to change what you eat? What would happen if they truly believed “food matters”? You will see amazing accounts of people who end their battles with the likes of cancer and depression by tossing their medications for a healthy diet. In Defense of Food This is one of the newest documentaries, featuring a favorite best-selling author of mine, Michael Pollan (author of Food Rules and The Botany of Desire). In answer to the question, “What should I eat to be healthy?” Pollan argues the point that we just need to eat REAL food, instead of processed food-like substances. Included in the film is a riveting segment on why breastfeeding is so miraculous and ingenious. That Vitamin Movie At issue in this movie is whether our dependence on medications is actually causing harm. Many-times, according to this documentary, a simple, low-cost vitamin supplement can cure what ails us, but doctors are simply not aware of the option because pharmaceutical sales are what drive our nation’s profits. Fresh A delightful film that really illuminates what the small farm and truly “fresh” food are all about. Fat, Sick & Nearly Dead If I tell you what this is about, you might not watch it. And I really want you to watch it! So just do it! And then realize that while the method featured was extreme, the point is to make vegetables and fruit the foundation to your diet and you will see your fat and chronic diseases melt away! Super Size Me This is a classic film that is still excellent, even if it’s twelve years old. Director Morgan Spurlock subjects himself to eating only McDonald’s food for thirty days. What happened to his health in just one week, and ultimately one month, is what is currently happening to many Americans, just at a slower rate. It really makes you rethink eating the very food that many people reach for out of convenience every day. Fresh, wholesome REAL food like fresh vegetables, fruit and whole grains, which are not part of the best-selling McDonald’s fare, is the antidote. Overall, watching these documentaries will deepen your inner “conviction” for kicking overly processed food to the curb, and finding an unwavering love for wholesome REAL FOOD. Happy viewing as you watch your way to becoming a “health super-star.” And don’t forget the air popped popcorn! Looking for your next healthcare speaker? Get in touch with us at the Capitol City Speakers Bureau today to make your healthcare event a success! By Zonya Foco
While what we do at home is certainly important, let’s face it: most of us are spending a high percentage of our waking hours at work. So it just makes sense that it’s a lot easier to maintain a healthy lifestyle when our work culture is “healthy.” When morning meetings provide fruit and bagels instead of donuts and coworkers choose healthy fare for lunch instead of grazing from the vending machines, our personal health goals can be much easier to achieve. That success climbs even higher when office mates use break time for walking or dedicate 30 minutes after work for fun fitness time together. So how can you make your worksite a “healthier culture?” Read on to discover three major ways to get you started... 1) Take matters into your own hands.
2) If your workplace offers wellness screenings and classes—Join In! I am often surprised by how many people struggle with chronic health challenges, yet they don’t take advantage of the wonderful wellness solutions their workplace offers. Why is that? STOP THE EXCUSES and JOIN IN! From smoking cessation programs to Zumba classes, be grateful and participate in the benefits offered. They truly are a health blessing to all! 3) If your worksite doesn’t currently offer something you’re interested in—ASK!
Benefits of a worksite wellness program help both you and your employer! Looking for your next healthcare speaker? Get in touch with us at the Capitol City Speakers Bureau today to make your healthcare event a success! |
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