Lincoln Piedmont Park Seventh-day Adventist Church Lincoln NE : Health Tip Archive

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Health Tip Archive

Did you receive a lot of assorted nuts and chocolates for Christmas? If they contain pistachio nuts and dark chocolate, feel free to indulge! Pistachios have recently been rated a "heart-healthy snack" because of their ability to raise the HDL "good" cholesterols, and for their fiber content. Dark chocolate is famous for its high amount of antioxidants. And according to WebMD.com, dark chocolate (60% cacao and above) can help reduce blood pressure. But although some of these treats do have health benefits, keep in mind that both nuts and chocolate are significantly calorie-dense. Just keep the snacking in moderation—and then they'll last longer, too!

Remember your vegetables this holiday season! With so many tasty sweets and over-the-top main dishes around, it can be hard to keep up healthy eating. However, sweet potatoes, fresh green beans and carrots are holiday favorites that can be made into healthy dishes and sides. Plus, lots of delicious dishes can be topped with chopped green onions or fresh basil or cilantro. For some recipe ideas, try http://www.vegcooking.com/holiday-side.asp.

A quick and easy way to regulate your body temperature in the morning is by turning your hot shower to cold for 60 seconds right before you towel off. By taking a hot shower, you are also opening your pores and letting impurities be washed out. By ending on a cold temperature, it closes the pores so more impurities cannot get in. After you shut off the cold water, you will probably notice your body starting to warm itself. This alone will help stabilize your body temperature during the cold Nebraska winters.

As weather gets colder, it may be harder to remember to drink enough water each day. While we may get most of our wintery beverages in the form of hot tea, cocoa or coffee drinks, please remember to have at least a few good-sized glasses of plain water per day to help maintain a proper fluid-electrolyte balance. Staying adequately hydrated will also help defend against the colds and flus!

The flu kicks us when we're down...we realize that. That's why the best way to fight the cold/flu season is by maintaining a healthy lifestyle. Nothing you haven't heard before: wash your hands, keep your extremities warm, exercise regularly, eat healthfully and get enough sleep! We also realize that sleep and diet can easily suffer when we're busy. So maybe a big flu-fighter would be time management! This season, focus on being a good steward with your time. As a result, you may in turn get the good meals, exercise time and sleep time that you need! Also remember that any prolonged activity that keeps the heart rate between 60-80% promotes healthy body metabolism and helps us sweat out toxins. Dig that treadmill out from the storage closet for some regular winter exercise. Listen to upbeat Christmas carols while you jog/climb!

Recent studies have linked migraines and other headaches with B-12 deficiencies. If you make sure to get enough of your B vitamins, you will have the appropriate amount of daily energy that can naturally fight a headache. Remember that there is no plant source of B-12, so if you are vegetarian remember find a way to include it in your diet. Some varieties of soymilk are fortified with B-12, along with many healthy cereal options. Eggs and milk also contain B-12. Also, B-12 cannot be stored in the body, so its supply has to be replenished daily.

From the shower to the nightly news, from your trip to work to your housework, there are many ways to sneak healthy activities into daily living. In the shower or tub you can increase your stretching ability because of the warm water. While driving or riding you can do simple exercises. For example, while you wait at a stop light, tighten your thigh and glute muscles and release as many times as you can. This will firm your muscles, improve blood flow, and keep you occupied in heavy traffic. If you are standing in a line, lift one foot half an inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your glutes, will help firm and tone muscles. Switch feet every few minutes. Every time you pick something up from the floor, do a squat as you do so. This makes you use your leg muscles and will help build strength. While watching tv you can do stretches and twists. These little spurts of exercise won't replace a 30-minute walk or workout with weights but you can add them to your life with just a little effort. (www.leviticus11.com/htip)

Stretching is for every day! According to most recent studies, doing at least 3 minutes of stretching exercises twice a day is the most effective form of injury prevention and stress relief. Every day we move, bend, sit, sleep, walk, etc. in the same repetitive movements, which tightens and compresses our muscles. This causes Repetitive Stress Syndrome and causes pain, discomfort, or waking up feeling stiff. Remember to stretch every day to increase flexibility, muscle tone and fight against Repetitive Stress Syndrome.

Take care of your liver this summer! Foods with lots of preservatives or chemicals (imitation sweeteners, processed foods) can overburden the liver, so try to fill your fridge and cupboards with fresh fruits and vegetables and whole grains. And to really focus on promoting healthy liver function, eat artichokes! The "meaty" part of the vegetable contains a flavonoid called silymarin, a strong antioxidant. Studies have shown that this flavonoid fights against liver toxicity and even cancer cells. Steam an artichoke for a tasty light lunch and dip it in lemon juice.

Both bell and chili peppers contain high amounts of antioxidants, have twice the vitamin C as citrus fruits, and can help the fat metabolism process. They also have been known to help inflammation associated with arthritis, reduce risk of heart disease, and the spicy contain capsasicin, which helps clear the sinuses and can also help alleviate some types of headaches. Remember, when eating the spicier peppers, try to eat complex carbohydrates in the same meal (such as multigrain bread), which can ease stomach irritation and aid digestion.

Use Olive Oil Whenever Possible. Besides being very high in antioxidants vitamin A and E (which can neutralize cancer-causing free radicals), it lowers your “bad” LDL cholesterol while leaving the “good” HDLs alone. It improves circulation, lowers blood pressure and in turn reduces risk of heart disease. Try to use olive oil in place of butter whenever possible, and it works great as a base for salad dressing.

Although it's summer, many things still make us vulnerable to the common cold; especially stress, lack of sleep and malnutrition. If you feel a cold coming on, or if you are exposed to a cold, remember four important things: Get enough sleep! Make an effort to get 7.5 or 8 (or more) if you feel you are vulnerable to a cold. Eat Coldbusting Food! Try to incorporate as much garlic into your diet as possible if you feel a cold coming on. Other important cold-fighting foods are red bell peppers, citrus fruits,hot peppers and onions. Drink that cold right out of you! Drink enough water and include herbal teas and low-sugar citrus juices. Also, try the hot/cold shower technique. Start the shower hot, then switch to cold for 60 seconds. Turn to hot again for another 2 minutes, and then end the shower on cold. Then don't dry yourself off, but immediately wrap yourself up completely in towels, including your head. Lay back in bed, under the covers, for 20 minutes. This technique especially stimulates release of gamma interferon and interleukin-4, two important virus-fighting immune system proteins.

You may have heard about all the benefits of using flaxseed in your cooking. Most of these benefits are achieved when the flaxseed is ground, which releases the omega-3s, protein and lignans (antioxidants). However, it is best (and cheaper!) to grind your own flaxseed as you need it, to preserve these important nutrients, as they can quickly seep out. A coffee grinder works just fine. Add some freshly ground flaxseed meal to oatmeal, hot cocoa, various soups, bread mixes or fruit smoothies. The special form of fiber in flaxseed helps ease ulcers, constipation and other digestive issues. The lignans in flaxseed emulsify fat and cholesterol, fight against tumor formation and stabilize blood glucose levels. Flaxseed and water can also act as an egg substitute in many recipes. If interested in a delicious and healthy apple-flaxseed muffin recipe, ask Amy Prindle at amy@midamericaoutlook.org.

Help for Migraine Headaches: If you are prone to migraines, try adding quinoa to your diet. Quinoa is a good source of magnesium, a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Increased intake of magnesium has been shown to be related to a reduced frequency of headache episodes reported by migraine sufferers. Quinoa is also a good source of riboflavin, which is necessary for proper energy production within cells. Riboflavin (also called vitamin B2) has been shown to help reduce the frequency of attacks in migraine sufferers, most likely by improving the energy metabolism within their brain and muscle cells. More information at http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142

The buzz about "preconditions": Have you ever been told by a doctor that you have a precondition of osteoporosis, type 2 diabetes or any heart conditions? According to many recent health articles, this "precondition" advise is confusing many people across the country, due to vague medical definitions. Here's one significant fact about preconditions: there is still time to prevent! And of the three mentioned preconditions, one of the best possible remedies is EXERCISE. If you haven't yet outlined an exercise program for yourself, start out slowly. Aim for 20 minutes every other day. If you already exercise, gradually increase the duration, frequency or intensity. It matters! For a copy of a practical home exercise article, visit the exercise page

You may want to save your money. Unless you really enjoy the taste of "superfruit beverages" (some examples are Mona Vie, XanGo, etc), when they were put to the test in a lab to measure actual antioxidant content, they didn't come out ahead when compared to commonly available fruits such as apples, peaches, oranges, etc. Though these "superfruits" do have many health benefits, a higher number of antioxidants is not necessarily one of them. If you eat your fruits and vegetables DAILY, you will not need to worry about getting enough antioxidants or vitamins. However, if you do enjoy these privately sold beverages, they certainly are good for you. Acai berry is also high in iron for it's size and mangosteen contains B vitamins. To view results of the antioxidant study of these products, go to the Australian Consumers Association website.

Looking for a fun, healthy and family-friendly activity? Check out the many nearby orchards and go apple-picking! (Apples are full of antioxidants, bioflavinoids, potassium, vitamin C and fiber!) There are a few orchards in Nebraska City, Plattsmouth, Kearney and Madison. Visit this website for orchard locations and schedules. Enjoy!

Use honey instead of sugar whenever possible. It is even sweeter, and more easily digested. It's great in tea or coffee, can be used as a topping on many desserts, and can sweeten a peanut butter sandwich without the sugar and preservatives contained in jam. Honey is also known to be a throat coat, which is why the honey and lemon drink is so widely used as a sore throat remedy. Honey has some neutralizing powers as well, which can ease some stomach upset and in some cases can be used to help treat ulcers. Eating it along with other foods can facilitate nutrient absorption as well.

Improve your sleep by one simple task. If you wake up in the middle of the night, try NOT to look at the clock! By checking to see what time it is, you are waking up a different part of your brain, and it completely removes you from stage 1 "transitional" sleep. If you wake up, try not to keep your eyes open for very long. Turn off the inner "worrier" and just focus on getting back to sleep. For more tips on a good night's sleep, check out http://bridgestohope.wordpress.com/2008/03/31/a-dozen-ways-to-get-a-good-night-sleep/