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THE VARNEY AGENCY Live Well Drink water: The body needs water. Being hydrated is an easy and inexpensive way to increase energy levels. You don’t need vitamin water or sports drinks; they only add extra unneeded calories. Keep a fresh water source with you at all times and drink throughout the day. Add lemons, limes or oranges for taste variety. Eat breakfast: This is the meal that sets the stage for the entire day. Studies show that breakfast helps keep you alert, starts your metabolism for the day and keeps you satisfied until lunch. A healthy breakfast is the key. Good options include whole-grain cereals, breads, fruit and lean protein instead of doughnuts, pastries and white breads. A hardboiled egg sliced into a whole wheat pita, oatmeal with fruit, and whole-grain toast with natural peanut butter are all healthy choices. Spring 2015 carbohydrates into energy. Other good sources of magnesium include whole grains and dark green vegetables. Don’t skimp on calories: Skimping on calories decreases your metabolism and causes you to feel lethargic. Keep your energy levels high and increase metabolism by meeting your caloric needs each day. Whole foods are preferred over supplements to obtain protein, fiber, vitamins and minerals instead of one or two single nutrients. Consume a variety of foods for overall health but also to keep your energy levels high. Make sure they are GOOD QUALITY…a banana, a couple of hard boiled eggs, string cheese, trail mix with cheerios, nuts and raisins…etc. Don’t forget protein: Not consuming enough protein during the day can be a primary reason for fatigue. Protein based foods provide the body with fuel to repair and build tissues. Protein takes longer than carbohydrates to break down in the body, providing a longer-lasting energy source. You can find protein in poultry, fish, lean red meat, nuts, milk, yogurt, eggs, yogurt, cheese and tofu. Keep your carbs smart: Carbohydrates are the body’s preferred source of fuel. Pick whole grains like cereal, brown rice and whole wheat bread, and avoid sweets, which cause energy to plummet. Many processed carbohydrates contain little to no fiber. Always read the nutrition label. Snacks are important: If you let yourself get too hungry between meals, your blood sugar falls, and you get lethargic. Keep your blood sugar and energy level steady during the day by consuming snacks. Choosing the right snacks prevents peaks and valleys in energy. Combine complex carbs with a protein and/or fat for lasting energy. The protein and fat slow the breakdown of sugar into the blood, preventing fatigue. Snacks also can prevent overeating at mealtimes. A few examples of smart snack choices are yogurt with fruit, mixed nuts, veggies with hummus, pears with almond butter, whey protein shake or blueberries with a cheese stick. Omega-3 fatty acids: Studies have shown that omega-3 fatty acids reduce inflammation, combat depression and improve mood and memory. Try to focus on omega-3 fats from food rather than supplements. Excellent sources include salmon, tuna, walnuts, flax seeds, leafy greens and hemp seeds. Magnesium: Almonds, walnuts and Brazil nuts are rich in magnesium, a mineral important in converting HONEY—Nature’s Energy Booster The benefits of honey go beyond great taste. A natural source of carbohydrates which provide strength and energy to our bodies, honey is known for its effectiveness in instantly boosting performance, endurance and reducing muscle fatigue. The glucose in honey is absorbed by the body quickly and gives an immediate energy boost, while the fructose is absorbed more slowly providing sustained energy. Honey has also been found to keep levels of blood sugar fairly constant compared to other types of sugar. Immunity System Builder: Amongst the many health benefits of honey, what is most impressive is that honey can be a powerful immune system booster. Its’ antioxidant and anti-bacterial properties can help improve the digestive system, help you stay healthy and fight disease. Start every day with this cleansing tonic if you want to see the health benefits of honey: before breakfast, mix a spoonful of honey and lemon juice from half a lemon into a cup of warm water and drink it. Honey—natural and healthy. SUGAR!!! Do you know what you are putting into your body when you have milk? Health conscious people and those who have certain metabolic conditions are often interested in knowing easy methods that can help in suggesting the number of grams contained in a teaspoon of sugar. This is helpful in a number of ways; since most processed or packaged foods list the total number of grams of sugar in the package and not the total number of teaspoons of sugar. Dietitians and nutritionists have established that 4 grams of white sugar (granulated) is equal to 1 teaspoon of sugar. This can explain simple sugar composition of most beverages and foods; for example, one can of coke contains approximately 44 grams of sugar. You can easily get the total number of teaspoons of sugar contained in one can by (44 divided by 4). Did you ever realize that a can of coke gives you 11 teaspoons of sugar with absolutely no nutritional value. How Many Grams of Sugar Should We Eat Per Day? A lot of people today are fully aware of hazardous effects of sugar on the physical and metabolic functioning of the body. Dietary Guidelines for Americans -based on a 2000 calories/ day diet, an adult individual must not consume over 32 grams of sugar per day (= 8 teaspoon of sugar); or 6% of your entire caloric intake per day. According to researchers, we make over 200 food decisions a day. So be a bit more mindful and make some different choices that are better for your health that you can live with. Going to pick up a gallon of milk has new meaning now since cow’s milk is no longer the only choice. From soy to almond to coconut, how do you know which is RIGHT for YOU? Look at the label and pay attention to the differences, know a bit more about what you put into your body so that you can make better informed choices for your life. We all love the sun… Primary prevention of skin cancer consists of restricting exposure to ultraviolet light by wearing appropriate clothing and use of sunscreens. In the past two decades there has been a threefold increase in the incidents of squamous cell carcinoma (skin cancer) and a four fold increase in melanoma (a lethal form of skin cancer). Fair complexion persons should use a sunscreen with a SPF of at least 15, but preferably 30 to 40 SPF. For those sensitive to PABA there are PABA free formulations available. It is estimated that if children used sunscreen regularly their lifetime incidents of skin cancer would be reduced by 75 percent. Healthy Eating Whole Grain Blackberry Spice Muffins 2 cup All-purpose flour 1 cup rolled oats 1 cup Packed dark brown sugar 1½ teaspoon baking powder ½ teaspoon baking soda ½ teaspoon apple-pie spices 1 cup Fat-free milk 3 tablespoons butter, melted (can substitute applesauce/ground flax) 1 teaspoon vanilla extract 1 large egg, lightly beaten 1½ cup blackberries, coarsely chopped Cooking spray ¼ cup granulated sugar Coarsely chop frozen blackberries; place them back in freezer until ready to stir into the batter. Preheat oven to 400°. Combine flour, oats, sugar, baking powder, soda, salt and apple-pie spice in a large bowl. Make a well in center of mixture. Combine milk, butter, vanilla, and egg in a small bowl,- add to flour mixture, stirring until just moist. Gently stir in blackberries. Spoon batter into each of 17 paper-lined muffin cups coated with cooking spray. Bake at 400° for 16 minutes. Sprinkle muffins with granulated sugar, bake 3 minutes or until muffins spring back when touched lightly in center. Cool in pans 10 mins. on wire racks. Makes 17 Muffins; 1 serving each Calories 177 Protein 3.5g Mono Fats Saturated Fat 1.2g Poly Fats Dietary Fiber 1.8g Cholesterol 18mg Calcium 68mg Sodium 181mg Carbohydrate 34.3g 1.1g .4g Should I be lifting weights if I have high blood pressure? Lifting weights or strength training elevates your blood pressure and some types of strength training are not recommended. Under the guidance of your physician, using lightweights, single sets to fatigue at 12-15 repetitions can still be done effectively. You should rest between sets letting your BP and pulse drop. Lifting with heavy weights, exerting tremendous amount of force, holding your breath, and doing circuit training are not recommended. Remember that aerobic exercise 30 minutes a day 5 days a week is beneficial for reducing Blood Pressure. 232 Center St., Ste D-2, Auburn, ME 04210 • TEL 207.784.4566 John Rothwell Ext 1205 This newsletter is brought to you courtesy of the Varney Agency and Central Maine Conditioning Clinic as part of your Health Insurance Benefits. This information is for education and is not intended to replace the advice of your physician.