Healthy Living Tips

Tip #1 - The cold and flu season is here and with it is the frequently asked question, “Should I workout when I’m sick”?
You don’t have to stop exercising when you are ill as long as you keep your workout at a moderate level. Make sure you don’t overdo it. A simple rule of thumb advised by the American College of Sports Medicine is the “Neck” Rule. If your symptoms are strictly above the neck, i.e. headache, runny or congested nose, sneezing, or cough, then go ahead and exercise, but take it easy. If your symptoms are below the neck i.e. body chills, stomachache or abdominal pain, diarrhea, chest cold, bronchial infection or bronchitis, or body aches, then stop the workouts and get some rest.

Tip #2 - Barriers to fitness: Overcoming Common problems

Barrier: I don’t have enough time to exercise.

• Squeeze in a few 10 minute walks throughout the day.
  If you don’t have time for a full work-out, don’t sweat it. Shorter spurts of exercise spaced through out the day offer benefits too.
• Get up early to work out.
  If your days are packed and the evening hours are just as hectic, get up 30 minutes earlier twice a week to exercise. Once you’ve adjusted to early morning workouts, add another day or two to the routine.
• Park as far as you can in the parking lot
  Or park a few blocks away and walk quickly to your destination

Barrier: I’m too tired to exercise after working all day.

• Try a morning dose of exercise - Hop on the treadmill or stationary bike while you listen to the radio or watch the morning news.
• Make lunchtime count. - Keep a pair of walking shoes at your desk, and take a brisk walk during your lunch hour.
• Be prepared. - Put workout clothes on top of your dresser, socks and clothing. Keep a bottle of water in the fridge. Have an exercise video ready to go when you get home or when you get up.

Barrier: I’ve tried to exercise in the past and failed.

• Pace yourself. - Start small and build up to more intense workouts later, when your body is ready.
• Set realistic goals. Don’t promise yourself you’re going to work out for an hour everyday, and then get down on yourself when you fall short. Stick with goals you can more easily achieve, such as exercising 20 minutes, three days a week for a month.
• Remember why you’re exercising. Use your personal fitness goals as motivation-and reward yourself as you meet your goals.

Tip #3 - I'm trying to lose weight. Can I still drink coffee?

A plain cup of brewed coffee contains zero fat and only a couple of calories. It's how you dress up your coffee that makes a difference in the fat, sugar and calorie count — and your weight-loss plans.

Consider this: One tablespoon (about 15 milliliters) of whipping cream adds more than 50 calories and 5 grams of fat to a cup of coffee, and 1 tablespoon of sugar adds nearly 50 calories. One tablespoon of fat-free milk, on the other hand, adds only 5 calories. Carefully read product labels as you consider how to flavor your coffee.

What goes into the brew you order at your local coffee bar also matters. For example, at one popular coffee franchise, a 16-ounce (473-milliliter) caffe latte espresso made with fat-free milk contains 130 calories and 5 grams of fat. The same drink make with whole milk contains 200 calories and 11 grams of fat. Before ordering, check out the nutrition information provided by the coffee bar, either in person or online.

When it comes to weight loss, remember that all calories count — even calories in liquid form.

Tip #4 - Why is breakfast the most important meal of the day?

A healthy breakfast refuels your body and replenishes your blood sugar (glucose), giving you the energy necessary to start a new day. In addition, a growing body of evidence indicates that breakfast is good for both your physical and mental health. Studies show that people who eat breakfast — especially a healthy breakfast — are more likely to:

Have better concentration and be more productive throughout the morning. Researchers believe this is due to replenishing glucose, the brain's main energy source.

Have more strength and endurance. People who eat breakfast — and thus have higher energy levels — may engage in more physical activity than may people who don't eat breakfast.

*Tips 3 and 4 come from the Mayo Clinic news letters