For many people, losing weight, or simply maintaining a healthy weight, is not easy. But, making small changes over time can make a big impact. Get started with these five suggestions:
1. Eat more fruits and vegetables. They fill you up without filling you out!
2. Switch to lower-fat foods and condiments such as skim milk instead of whole milk, and catsup instead of mayonnaise.
3. Eat at home more --- it's easier to control calories at home than eating out.
4. Don't drink your calories. Stick to calorie-free beverages like water and plain coffee or tea.
5. Each week, include two to three sessions of strength training in your exercise routine. Muscle burns calories more efficiently than fat tissue does.
For more information and tips on healthy living, browse our website: franklin.extension.uiuc.edu.
Walking results in rhythmic contraction and relaxation of the muscles as well as rhythmic pressure changes in the body cavities. This results in improved circulation of the blood, lymph and even synovial fluid (the lubricating fluid make in the joints). Because of much of your immune system travels through your body via blood and lymphatic fluids, improving your circulation through daily walking can improve immune functions, as well as your metabolism and general health.
Science shows that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers. This is remarkable in two ways:
1. Only a few lifestyle choices have as large an impact on your health as physical activity. People who are physically active for about 7 hours a week have a 40 percent lower risk of dying early than those who are active for less than 30 minutes a week.
2. You don't have to do high amounts of activity or vigorous-intensity activity to reduce your risk of premature death. You can put yourself at lower risk of dying early by doing at least 150 minutes a week of moderate-intensity aerobic activity.
Source: Centers for Disease Control and Prevention
People who spend a lot of time sitting in front of the television set are often called "couch potatoes". More recently, the "box' many folks are watching is the computer and they've become "mouse potatoes!"
While one hand is clicking a mouse, the other hand is often holding food. If "surfing the net" is your major form of exercise, try these tactics to avoid turning into a "mouse potato":
☻Exercise before you sit down in front of the computer. It may be easier to go for a walk first than to walk away from the computer later!
☻When there's a lengthy wait while you're downloading a program, use the time to exercise. Hope on the treadmill, ride an exercise bicycle or walk up and down the stairs.
☻Avoid eating in front of the computer, It's easy to overeat while caught up in surfing. If you must eat while cruising cyberspace, go for the low-fat foods.
☻If you've been exercising less and eating more, try this "cyber-exercise." Check out http://www.nal.usda.gov/finic/cgi-bin/nut_search.pl and "Search the USDA Nutrient Database" for the calories and nutrients in your favorite foods. Use some of your computer time to help you plan a healthier lifestyle.
Here's wishing you happy and healthy surfing!
It's convenient, comfortable and safe to work out at home. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it's a one-time expense and other family members can use it. It's easy to have short bouts of activity several times a day. Try these tips:
Older adults are living proof that exercise and physical activity are good for you, no matter how old you are. In fact, staying active can help you:
· Keep and improve your strength so you can stay independent.
· Have more energy to do the things you want to do.
· Improve your balance.
· Prevent or delay some diseases like heart disease, diabetes, breast and colon cancer, and osteoporosis.
· Perk up your mood and reduce depression.
You don't need to buy special clothes or belong to a gym to become more active. Physical activity can and should be part of your everyday life. Find things you like to do: go for brisk walks, ride a bike, dance, work around the house, garden, climb stairs, swim or rake leaves. Try different kinds of activities that keep you moving. Look for new ways to build physical activity into your daily routine.
National Institute on Aging
Sleep experts consistently recommend that adults get 7-9 hours of sleep per night. Signs that you may need more sleep:
You're dependent on an alarm clock.
You're drowsy when driving.
You're attached to the coffee pot.
You're making mistakes.
You're cranky, snippy and irritable.
You're frequently getting sick.
Here are few tips on how to get a better night's sleep:
U of I Wellness Center
A yearly check-up on your credit is vital for your financial health. By law, you are entitled to one free credit report every 12 months from each of the three credit bureaus. By checking your credit, you will be able to correct mistakes before they show up when you try to obtain a job, a loan, or insurance.
Free reports must be requested from the central service established to handle these requests, not from the individual credit bureaus. You can go on-line www.annualcreditreport.com, call toll free at 877-322-8228 or by printing out a form from the website and mailing it to Annual Credit Report Request Service P.O. Box 105281 Atlanta, GA 30348-5281.
Source: Family and Consumer Focus
Salmon Soufflé Quiche
1 pastry shell
7 ¾ oz can salmon, drained
1 cup small curd cottage cheese
3 eggs, separated
½ cup heavy cream
½ tsp salt
1/8 tsp black pepper
1 Tbsp chopped chives
1 tsp lemon juice
2 pitted ripe olives, thinly sliced 2 stuffed green olives, thinly sliced
Several parsley sprigs Sprinkling of paprika `
Directions: Put the salmon into a large mixing bowl and beat with a heavy wire whisk until smooth. Slowly beat in the cottage cheese, egg yolks, cream, salt, pepper, chives and lemon juice. Blend until smooth. In a separate bowl, beat the egg whites until stiff and fold into the salmon mixture. Set the pastry shell on a cookie sheet and carefully pour in the salmon-custard mixture. Preheat oven to 400˚. Bake on the center shelf of the oven for 35 to 40 minutes, or until the top comes out clean. Garnish and serve hot.
Nutritional Information: Calories 172, Total Fat 12.5g, Sat. Fat 5.5g, Cholesterol 110mg, Sodium 422mg, Total Carbohydrates 3.7g, Sugar 0.5g, Dietary Fiber<1g, Protein 10.7g, Calcium 93.5mg, Vitamin D 176 IU.