Tag Archives: new year new you

8 Steps to a Better Breakfast

8 Steps to a Better BreakfastWe all know breakfast is the most important meal of the day – but we don’t always have time to devote to elaborate morning meals. Whatever you do, don’t skip it; not eating breakfast can lead to overeating later in the day. A good breakfast provides energy and sets the stage for healthy decisions all day long. Try out these 8 tips for a better breakfast:

1. Fresh fruit

Fresh fruit is as simple to prepare as it is good for you. Mix up your everyday apple or orange routine with lightly caramelized grapefruit  or fresh blackberries over plain non-fat greek yogurt (for protein and calcium), drizzled with honey and raw almonds.

2. Go for grains

Eating a hearty, filling breakfast will make you less inclined to overindulge later in the day. Try oats, farro, quinoa, or even polenta for a protein-packed meal – the perfect foundation for a yummy breakfast. Overnight oatmeal can be assembled well in advance and left to firm up in the fridge, leaving you with a quick, ready-to-eat meal come morning.

3. Homemade is always better

Pre-packaged granola bars are certainly convenient for grab-and-go meals, but most store-bought bars are full of unnecessary sugars. Cut back on calories with delicious, no-bake bar recipes that can be easily assembled on the weekend to get you out the door on time all week. 

4. How about a milkshake?

Yes, you heard that correctly – a chocolate milkshake can be a perfectly healthy breakfast option, when made with frozen bananas! Blend up bananas with cocoa powder and a splash of milk for a deliciously creamy breakfast you’d swear is dessert. Add peanut butter or unsweetened coconut for an extra special treat.

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Setting SMART Fitness Goals in 2014

Everyone has a different reason for wanting to get in shape.  It’s important to ask a simple question before getting started with an exercise program:  What are my fitness goals for 2014?

Your goals may be health related or perhaps performance oriented. Your exercise program should be designed with your goals in mind. Many of the health related benefits of exercise can be attained with 30 minutes of moderate intensity exercise five days a week.

Setting Fitness GoalsPerformance oriented programming will likely require a greater time commitment and /or exercising at a higher intensity.

What’s your current activity level?

Increasing your weekly exercise time 10%/week assures progress toward your goal while minimizing your risk of over-doing it.

Do you have any health issues?

Vigorous exercise may not be appropriate for you if you have heart disease, high blood pressure, unusual shortness of breath, or diabetes. Consult with your physician prior to beginning a program vigorous exercise.

What do you enjoy doing?

You’ll be more likely to maintain exercise habits if the activities you choose are comfortable and enjoyable. Modify your exercise program as needed to enhance your compliance.

Enter the Beaumont New Year, New You sweepstakes for a chance to attend a Beaumont healthy cooking class or a Beaumont cook book. Let us help you with your New Year’s resolution!

Set SMART fitness goals
Once you have an idea of what you want to achieve and where you currently stand, it’s time to set SMART fitness goals in 2014—one of the most successful methods for meeting your fitness goals:

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Olympic Sports That Burn the Most Calories

Every four years, the world watches the best winter athletes as they compete for gold on the ice, snow and slopes. Want to feel like an Olympian during the Sochi Games? Try some of these Olympic sports that burn the most calories.

Skiing
Olympic Sports That Burn The Most CaloriesThe Olympic schedule is full of downhill events like the slalom and Super-G, while on the cross-country side, athletes ski up to 50km in grueling tests of stamina and strength. You’d think cross-country skiing would be a better workout, but the strength and balance needed to stay on your feet during downhill skiing burns a lot of calories. One hour of downhill or cross-country skiing can burn anywhere from 500 to 1,000 calories depending on your weight and intensity.

Skating
The Olympics are full of speed skating events – sprints, like the 500m and long distance races that go for 5,000m. Skating is a great way to build strong legs and core muscles and an hour of moderately intense skating usually burns between 500-600 calories.

Ice Hockey
Ice hockey combines sprint skating with slightly longer distances, but also includes stick work and quick agility that both require a ton of core strength and stamina. Some of the best hockey players in the world are on the ice for more than 24 minutes each game. Playing a moderately intense game of hockey burns around 700 calories.

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10 Exercises You Can Do At Home

When the weather gets cold, it’s harder and harder to fit regular exercise into your day. Here are ten exercises you can do anytime, anywhere – with no equipment!

Downward Dog

10 Exercises You Can Do At HomeYoga uses your own body weight to help tone muscles while increasing flexibility – and it’s one of the easiest forms of exercise to practice at home. Get started with the Downward Dog yoga pose by placing your hands and knees on the floor. Keep your knees under your hips and your hands slightly in front of your body. Gradually lift knees off the floor, slowly straightening legs and pushing your buttocks toward the ceiling, to create a triangle with the floor. Hold the pose while gently pressing your heels toward the floor.

Push-ups

Push-ups work the pectoral muscles – as well as your triceps and deltoids – and are essential to a good upper body workout. Place your toes on the ground and your hands on the floor, extending your arms beneath your shoulders; then, bend your elbows to lower your torso to the ground. Straighten your arms to lift your body to its starting position. If a traditional push-up is too challenging, start with knees on the floor. To add difficulty, try lifting one foot off the floor and extending one arm in front of you through the move.

Crunches

Give your abdominal muscles a workout with a traditional crunch. Lay flat on your back with knees bent and feet shoulder-width apart. With your hands behind your head, use your core muscles to lift your shoulders off the ground while keeping your back straight and neck relaxed.

Side leg lift

A side leg lift works your abs, hips and butt. Lay on your side with your legs stacked on top of each other and your head resting on your arm. Lift the top leg for one count and return to the starting position to complete one rep. Switch sides and repeat.

Lunges

To work your thighs, buttocks and hamstrings, try incorporating lunges into your routine. Start out standing upright with feet together then extend your left foot behind you while bending your right knee to bring you forward to the ground. Switch sides and repeat.

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5 Best Times to Exercise

5 Best Times to ExerciseSetting a regular routine is the easiest way to stay on track with an exercise plan. It creates structure and balance and rather than trying to fit exercise into your day, you organize your day around exercise – but not all routines are the same and everyone’s body clock works differently. To help you set a regular routine, here are the 5 best times to exercise:

#1: First Thing in the Morning
If you have trouble fitting exercise into your days, mornings might be the best time to exercise. Getting your exercise in first thing in the morning gets it out of the way and doesn’t allow for pressures later in the day to sidetrack your workouts. Morning workouts were also shown to promote better sleep than working out at other times of the day.

#2: Lunchtime
Rather than heading out for a fast food lunch, hit the gym and get your workout in then eat a sensible lunch at your desk. Not everyone is fortunate enough to have the flexibility to exercise in the middle of the day, but it’s a good way to get your workout in when your body is warm and before the rest of your day can interrupt your routine. Studies have also shown that lunchtime workouts boosts work performance.

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The 8 Worst Foods for You

8 of the Worst FoodsEveryone’s looking for healthy food in the New Year, but what foods should you avoid as much as possible?  Here are 8 of the worst foods for you:

Processed Meat
The American Institute for Cancer Research says meats preserved by smoking, curing, or salting, or those that contain chemical preservatives, are linked to an increased risk of colon cancer. Products like bacon, salami and pepperoni also tend to have lots of salt, fat, and cholesterol, and very few nutrients. While a few pieces of bacon won’t hurt, the added salt and fat won’t help your health either.

Doughnuts
It’s no surprise that fried, frosted and glazed dough made the list, but they may be worse than you thought. Doughnuts are packed with trans fats, sugar and refined flour and contain between 10 and 20 grams of fat each, along with tons of empty calories. Trans fats raise bad cholesterol levels and increase the risk of heart disease, so avoid banana cream-filled doughnuts and just reach for a banana instead.

Potato Chips
Another worst food that shouldn’t come as a shock are potato chips. Chips are packed with trans fats and, along with french fries, contain acrylamide, a substance that accumulates in foods fried in oils at high temperatures and is known to be carcinogenic. While “natural” potato chips have gained popularity in recent years, they’re not much better.

Soda
It’s not just the empty calories in regular soda – drinking as few as two soft drinks a week can nearly double a person’s risk of pancreatic cancer and soda consumption has been linked to diabetes, premature aging and osteoporosis. Here are 6 reasons to stop drinking soda today!

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Myths about Weight Loss

People fighting to lose weight have heard every tip, trick and secret there is. But what’s fact and what’s fiction? Our Beaumont doctors and dieticians work with patients every day, creating healthy diet plans, devising weight loss strategies and helping people reach their goals. Here are some of the myths about weight loss they want to dispel to set the record straight:

Weight loss mythsCarbs Are Bad
Carbohydrates get a bad rap but they’re an essential part of a balanced diet, offering high fiber and tons of nutrients per serving. Avoid processed carbohydrates like corn syrup, white rice, refined cereals and white potatoes and go for complex carbohydrates like beans, whole grains and most nuts. Complex carbohydrates require a lot of energy to break down and keep you fuller, longer.

Increase Cardio to Lose Weight
There’s a misconception that doing more cardio will increase weight loss, while strength training will just make you bigger and bulkier. Not true, say the experts. Strength training is great at changing the composition of the body, adding more muscle, which burns more calories at rest. Each pound of muscle increases your body’s energy needs by 50 calories! Cardio is okay, but don’t skip the weights.

You Can Get in Shape Later
It’s easy to consume hundreds or thousands of calories more than your body needs, but it’s much harder to sustain a weight loss plan to burn off it all off. Excess calories are stored as fat for energy and it takes a daily weight loss plan to chip away at that excess fat that takes a lot of willpower and time, especially as you age and your metabolism slows.

Eating More Meals a Day will Help You Lose Weight
Studies have shown that eating smaller meals over the course of the day can raise your metabolism, but not everyone has the discipline to eat a number of small meals and avoiding the temptation to eat a bunch of larger meals over the course of the day. Eating six meals of 300 calories is one thing (1,800 calories total), but eating six meals of 500 calories is a bad idea (3,000 calories total).

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Boost Your Metabolism the Right Way | New Year, New You

Boost Your Metabolism The Right WayYour metabolism determines many calories your body burns to maintain basic function. The higher your metabolism, the more calories your body burns at rest and during exercise and the fewer extra calories your body stores as fat.

Genetics and age are factors in metabolism, but there are ways to boost your metabolism that are safe and effective.

Know Your Resting Metabolism

It helps to know how many calories your body burns at rest (called your basal metabolic rate or BMR). This is the number of calories your body burns at rest—not the total number of calories you need each day. Your daily calories needs increase depending on how active you are. Moderately active people need up to 1.2 times the calories of their basal metabolic rate, while very active people need 1.9 times the calories. Find your BMR here.

Strength Training

It’s science—muscle burns more calories than fat (one pound of muscle burns 50 calories at rest) Strength training a few times a week not only builds more muscle, but actually burns a comparable number of calories to cardio.

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10 Healthy New Year’s Resolutions

10 healthy resolutionsIf you haven’t made a New Year’s resolution yet, you’re not alone. If you’re looking for inspiration, try one (or two) of these healthy options:

#1: Cook More, Eat Out Less
Cooking more meals at home will not only help save money but help you eat healthier and provide meals for lunches and dinners during the week. Learn new ways to spice up your kitchen by taking a Beaumont healthy cooking class.

#2: Small Steps, Not Big Reps
Don’t expect to go from the couch to a 5K overnight. Take small steps first and build towards your goals. Take the stairs instead of elevators and escalators. Take a walk every morning or after dinner. Go to the gym three times a week instead of two. Add 25-50 push-ups and sit-ups to your daily routine. Eventually the small steps will allow you to take bigger steps and reach larger goals.

#3: Drink More Water
Your body needs adequate water for muscles and organs and dehydration makes your skin look dry and wrinkled. Drink at least eight big glasses of water a day to stay hydrated, happy and looking your best.

#4: Don’t Drink Your Calories
It’s easy to consume hundreds of calories a day in beverages alone. A medium mocha is 400 calories, a glass of orange juice is 100 calories and a 16z bottle of regular soda is 200 calories. That’s 35% of your daily calories (for a 2,000-calorie diet) without eating any solid food. Rather than drink those calories, substitute brewed coffee, an actual orange or other calorie-free beverages like water.

#5: Sleep More
Sleep is good for your mind and body, helping keep you more mentally fresh and looking better. Lack of sleep is linked to a greater risk of obesity and type 2 diabetes as well as problems with attention and memory retention. Adults need between 7-9 hours of sleep each night— and don’t think you can cheat and make up for lost sleep on the weekend.

#6 This is the Year to Quit Smoking
Smokers, you don’t need us to lecture you on why to quit now. We know smoking is one of the toughest habits to break, but Beaumont offers classes and support groups to help you go smoke free in the New Year. Check out a list of classes designed to provide a supportive and encouraging environment to help you finally kick the habit.

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Beaumont Food of the Month – Kale

Food of the Month - KaleKale is one of the most powerful super foods available. It’s a great source of vitamins and minerals, low-calorie, low in fat and low in cholesterol. It’s also full of antioxidants, protein, fiber and essential omega-3s.

Kale is also a versatile food that can be prepared raw, steamed or baked. It keeps fresh in your crisper longer than most greens and when it does start to wilt, you can use it for kale chips.

Nutritional Information

  • Kale (1 cup, chopped)
  • Calories: 33
  • Fat: 0.6 (0%)
  • Cholesterol: 0
  • Potassium: 329 g (9%)
  • Total Carbohydrates: 6 g (2%)
  • Protein: 2.9 g (5%)
  • Vitamin A: 133%
  • Vitamin C: 134%
  • Calcium: 10%
  • Magnesium: 7%
  • Iron: 5%

How to Cook with Kale

Kale is similar to spinach in that it’s a hearty vegetable to eat raw, so most recipes call for cooking kale (though it’s delicious when combined with other vegetables in a salad). Kale can be steamed, braised, fried with oil and baked and combined with other ingredients like potatoes or meat, or eaten as a side.

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