Breakfast options: Hard-boiled eggs, high-fiber cereal bars (aim for at least 3 grams of fiber), fruit, single-serving cups of low-fat cottage cheese (to save money, buy a big container and put ½ cup to 1 cup in Tupperware the night before or in the morning), instant oatmeal packets.
Lunch options: Leftovers, peanut butter and jelly sandwich on whole-grain bread, whole-grain turkey pita pocket with mustard, low-fat frozen meal, a can of minestrone soup or low-fat turkey chili (beans are an excellent source of fiber and nutrients).
Snack options: ¼ cup of nuts + fruit, low-sugar/low-fat yogurt + ½ cup high-fiber cereal (aim for about 5 grams per serving), carrots and hummus, energy bar, ½ peanut butter and jelly sandwich on whole-grain bread, string cheese + 1 serving whole-grain crackers.
Mix and match to make sure that you get at least 5 servings of fruits and vegetables daily, try to get a little protein and fiber at every meal, and snack to keep energy levels and blood sugar stable throughout the day.
The key to success for busy people is planning. If you spend a little time on Sundays (or whatever your day off is) shopping and planning out your week so that you don't have to spend a lot of time during your busy week trying to make healthy choices, those choices will already be built into your life.
Dr. Melina Jampolis
6.03.2009
Stretch Marks...
Cover up. Because stretch marks tend to show up around the upper arms, thighs, hips and breasts, try clothing that will hide the lines. Swimwear such as board shorts, swim skirts and surf shirts may do the trick in the summertime. Also, body makeup or sunless tanning lotions can help.
Soothe the skin. There are a number of creams and oils containing various ingredients such as alpha hydroxy acid, cocoa butter, vitamin E and plant extracts that may help get rid of stretch marks. While their efficacy may vary from person to person, and the products are sometimes costly, their use is probably not harmful. Check with your doctor to see if they may be worth trying in your situation.
Medicate. Your doctor may prescribe a topical retinoid cream to help remove stretch marks. Sometimes topical steroids may be used in combination with other creams or ointments.
See a dermatologist. Skin treatments such as laser therapy, microdermabrasion and chemical peels can help, especially if the stretch marks are relatively new.
Rule out other causes. Certain medical conditions (including Marfan syndrome, Cushing's syndrome, and prolonged use of oral or topical corticosteroids) are associated with the presence of stretch marks.
Dr. Jennifer Shu
Soothe the skin. There are a number of creams and oils containing various ingredients such as alpha hydroxy acid, cocoa butter, vitamin E and plant extracts that may help get rid of stretch marks. While their efficacy may vary from person to person, and the products are sometimes costly, their use is probably not harmful. Check with your doctor to see if they may be worth trying in your situation.
Medicate. Your doctor may prescribe a topical retinoid cream to help remove stretch marks. Sometimes topical steroids may be used in combination with other creams or ointments.
See a dermatologist. Skin treatments such as laser therapy, microdermabrasion and chemical peels can help, especially if the stretch marks are relatively new.
Rule out other causes. Certain medical conditions (including Marfan syndrome, Cushing's syndrome, and prolonged use of oral or topical corticosteroids) are associated with the presence of stretch marks.
Dr. Jennifer Shu
TV and Your Child
Scientific evidence suggests that using the boob tube as a babysitter has its price: the more time babies spend sitting in front of the screen, the more their social, cognitive and language development may suffer. Recent studies show that TV-viewing tends to decrease babies' likelihood of learning new words, talking, playing and otherwise interacting with others.
Many studies have suggested that television impedes learning by inhibiting youngsters' ability to interact with others, and according to Dr. Dimitri Christakis, a University of Washington pediatrician, that effect may be compounded when parents get drawn into TV-watching too.
Television by nature is a passive medium that hampers rich social interaction. When the TV is switched on, youngsters spend more time in silence and solitude than they do in active social interaction. In 30% of American households, the television is on most of the day, regardless of whether anyone is watching.
www.time.com
Many studies have suggested that television impedes learning by inhibiting youngsters' ability to interact with others, and according to Dr. Dimitri Christakis, a University of Washington pediatrician, that effect may be compounded when parents get drawn into TV-watching too.
Television by nature is a passive medium that hampers rich social interaction. When the TV is switched on, youngsters spend more time in silence and solitude than they do in active social interaction. In 30% of American households, the television is on most of the day, regardless of whether anyone is watching.
www.time.com
Obesity Spike
A new study (Gallup-Heathways) shows that the U.S. obesity rate has gone up 1.7% or 5.5 million people!
Now more than 1 in 4 Americans (26.8%) of our population has a body mass index higher than 30 (which is the threshold for obesity)
If you find yourself in this category I urge you to take action and get your health back in order
Now more than 1 in 4 Americans (26.8%) of our population has a body mass index higher than 30 (which is the threshold for obesity)
If you find yourself in this category I urge you to take action and get your health back in order
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