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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.