Surviving the Food Court

The mall can be a disaster for healthy eaters who are hungry and tired after a day of shopping. Consider the following tips on how to avoid stress and watch your waistline:

• Take advantage of late shopping hours. Head out after an early dinner at home.

• Wear comfortable waking shoes and leave your coat in the car. You won't be as tired or on the lookout for a snack to cool you down or revive you.

• Try shopping downtown where you can stroll the streets and eat a healthy meal at a local cafe.

• Bring your own food--bottled water, a snack bag of nuts, protein bar, apple.

• Indulge and buy a single truffle at the chocolate store.
  

Beef Up Your Diet

Lean beef is a great diet food. it builds muscle, stimulates the metabolism, and is an excellent source of iron and vitamins B12 and B6. It is also packed with zinc, a mineral that most of us lack. The steaks, burgers, and roasts in our supermarkets are leaner than ever. Follow these suggestions and get the benefits of beef without the extra calories and fat.

• Look for the words "lean" or "extra lean" on the label. These cuts have 4.5 grams or less of saturated fat. Or, look for these lean cuts: bottom, eye or top round, round tip, top sirloin, top loin, or tenderloin.
  

• Low-fat cooking methods include broiling, grilling, steaming, stewing, braising, baking, and roasting.

• Saute thin slices of steak with onions, garlic, and fresh basil. Serve over whole wheat noodles or brown rice.

• Add ground beef to tomato sauce and serve over pasta.

• Skim fat from the surface of beef soups, stews, and sauces before serving.
  

A Bit of Humour

An elderly woman is being examined by a young physician. After about 4 minutes, she bursts out of the examination room. Spotting an older doctor, she tells him what happened.

Astounded, the doctor marches down the hallway towards his younger colleague. "What' s the mater with you?" he demands. "That woman is 74. Why would tell her she's pregnant?"

The young doctor asks, "Well, does she still have the hiccups?"

Source: Readers' Digest

Dieting on a Budget

Many of us are looking for the "quick fix" that will help us achieve an overnight transformation in lifestyle and body shape. That is a recipe for disaster.

It makes more sense to make small changes that can be maintained on a daily basis.

• The healthiest amount of weight to lose is no more than 1 pound a week. This can be accomplished by easting 500-600 fewer calories each day.

• Do not weigh yourself every day. Do it once a week or every two weeks to encourage long-term positive thinking.

• Remember the 80-20 rule. As long as you keep to your diet and exercise program 80% of the time, you can forgive yourself the 20% of times that you lapse.

• Consider cancelling the gym membership and finding more lifestyle-friendly ways to exercise: biking, gardening, walking, yoga.

• Avoid eating anything that your great grandmother would not recognize as food--pop tarts, breakfast bars, yogurt in tubes. This is an easy way to avoid processed food.

BetterSleep On A Budget

Establishing a bedtime routine will lull the body and mind into a sleepy state. Consider the following suggestions:

• Turn off electronic equipment early and quietly relax with your book or a puzzle.

• Put on fresh sheets, relax the lighting, and open a window to reduce stuffiness.
  

• Keep a journal at your bedside to jot down concerns that will keep you awake--tomorrow's schedule, family or work tension, financial problems.

• Drink a glass of water before bed so you don't wake feel dehydrated.
  

• Eat dinner before 7 p.m. If you are hungry afterwards, have a banana or a milky drink. Try making this healthy hot chocolate drink. Pour a mug of low-fat milk into a small pot and add 2 teaspoons of cocoa and 1/2 teaspoon of brown sugar. Turn on the heat and whisk as it warms to dissolve the cocoa. Pour into the mug and stir. Enjoy!

Outside the Breakfast Box

An American study found that people who ate breakfast had a higher daily intake of vitamins, minerals and whole grains. And, eating breakfast also correlates with significant long-term weight loss.

You can eat virtually anything you like for your morning meal as long as it is healthy.

Here are a few ideas to get you started:

• To save time in the morning, set the breakfast table before you go to bed.
  

• If you have a programmable bread machine, set it so that it starts making bread in the early hours. This will fill the house with an irresistible aroma and also provide delicious, healthy homemade bread for breakfast.

• If you have trouble eating anything in the morning, drink a cup of chamomile tea 30 minutes before eating. it soothes digestion and prevents nausea.

• If you dislike milk or have lactose intolerance, top your cereal with yogurt or top a whole grain bagel with grated cheese.

• Consider adopting the following Eastern Mediterranean tradition: drink a glass of water with your morning coffee. This leaves you feeling fuller and better hydrated.

• It is very easy to have two portions of fruit for breakfast. Pour a glass of pure fruit juice and chop pieces of fresh fruit over cereal.

• Spread whole wheat crackers, tortillas, or toast with peanut, almond, or macadamia nut butter.

• Reheat leftovers from supper or have a bowl of soup. In Japan, it is customary to start the day with a bowl of warming soup.
  

A Different Kind of Flu Season

Everyone is talking about the H1N1 Flu virus. The flu season is typically from mid-October to early spring, and people are starting to line up for their shots.

But, not everyone is that anxious to get vaccinated. Many health care workers have shunned the vaccine due to safety concerns. Some fear getting Guillain-Barre Syndrome, a rare paralysis that occurred during a swine flu vaccine effort in 1976.

Last month, Dr. Andrew Weil appeared on Larry King Live and gave practical, down-to-earth advice regarding all the hype surrounding the H1N1 Flu virus. He is cautiously optimistic and believes that it won't be that bad. He stated that he would not be the first in line to get the vaccine; he is adopting a wait-and-see attitude regarding its safety and possible side effects.

So, what is he advising?

• Wash your hands frequently using hot water and soap.
• Supplement your diet with herbal and natural foods. Astragalus is a herbal root which has anti-viral properties that can help protect against the H1N1 Flu virus. It is currently being used in China and other areas where alternative therapies are prevalent. It is also helpful in the treatment of hepatitis, some forms of heart disease, and some cancers.

And, it is also helpful to keep the following hints in mind:

• Get adequate rest, food, and drink. Good health always starts with a well rested, well nourished, and hydrated body.
• Remember to sneeze into the crook of your elbow or tissue. Do not cover up your sneeze with your hands. And, wash your hands after you sneeze.
• Keep an alcohol-based sanitizer handy at work, home, and in your car.
• Keep commonly touched surfaces clean and disinfected.
  
• Review the signs and symptoms of influenza as opposed to the common cold. An easy way to remember flu symptoms is the FACTS acronym: Fever, Aches, Chills, Tiredness, Sudden Symptoms.
• Keep up with your local health news.