Be Healthy Blog

Did you know that boosting your heart rate releases endorphins which can elevate your mood and bolster your spirits? So whether you’re feeling stressed out about work or feeling low despite the holidays, rev up your heart rate a feel-good high.

Just 30 minutes of exercise a day is enough to rev your engine and work up a sweat. Aerobic training in intervals is one of the best ways since it really works your body in short bursts which enables you to reach higher levels of aerobic intensity in less time. For cardio trying running (either outside or on a treadmill), jumping rope, cycling, kickboxing, step aerobics, or even fast-paced dancing.

Another way to get the heart pumping is caffeine. It stimulates the cardiovascular system, which in turn can increase alertness and improve your mood. Furthermore, caffeine can improve physical performance (which is why a little caffeine before the gym can really amplify your workout) and stimulate respiration. Try taking an energy supplement that has caffeine, an energy sports drink (though be aware that many are loaded with sugar and calories), or drink some coffee in the morning to get your day started off on the right foot.

The holidays are notorious for unhealthy (albeit tasty) food and overeating…especially at the annual get-togethers. If you are hosting a holiday soiree, consider these healthy yet yummy holiday food tips I’ve gathered from various Utah catering companies.

• Skip the appetizers high in fat, sugar and calories (i.e. chips and dips). Serve shrimp and cocktail sauce, crudités, and fresh seasonal fruit.
• Use the light varieties of sour cream and butter in your cooking – you won’t be able to taste the difference!
• Sauté food in citrus juice, chicken juice, or balsamic vinegar instead of butter or oil.
• If you will be serving alcoholic beverages, opt for light beer or wine – all the taste without the calories and fat.
• Coffee and punch with low calories make great drinks for those who prefer non-alcoholic drinks.
• Use smaller plates and serving dishes. While there will be those guests who simply don’t get the hint, it could actually help reduce overeating among your guests.
• Reduce sodium by using herbs and spices instead of salt and using low-sodium options of cooking ingredients such as broth and butter.
• Applesauce or sugar substitutes (i.e. Splenda) can replace sugar in some baked goods without compromising taste.
• When serving meat, choose lean cuts and bake or grill them. Healthy but delicious meats include turkey, chicken, and fish.

It’s no secret that dancing is good for you – it burns calories, strengthens muscle, and gets your heart pumping. But did you know that certain types of dancing benefit different areas of the body?

photo courtesy ABC

Salsa Dancing

• Increases endurance and stamina
• Tones calf muscles
• Strengthens core

Belly Dancing

• Improves posture
• Can help and prevent lower back problems
• Tones muscle

Ballroom Dancing

• Cardio keeps your heart in shape
• Shapes arms and legs
• Builds stamina

Hip-Hop Dancing

• Since hip-hop is so widely varied, it can provide a myriad of benefits including the strengthen and lengthening of muscles, making you leaner and keeping your heart in shape given the amount of cardio it requires.

Ready to bust a move?  Here are the best tips to make sure you get, stay, and feel energized on the floor.

• Drink up!  H2O, that is.  Dehydration will trigger fatigue and sluggishness, so make sure you drink lots of water to replenish the fluids you’re losing through sweat.
• To combat tiredness and exhaustion, especially if you will be dancing for a prolonged period of time, try a supplement (such as Akavar) that is designed to boost energy levels.
• Make sure you get enough shut-eye every night.
• Avoid dancing if you’ve experienced even a slight injury – not doing so can make the injury worse and cause further damage.
• Make sure to stretch before an intense dancing workout.
• Wear the proper attire and footwear to avoid injury and keep you comfortable.

This year for Christmas, I am planning on getting it catered. Not only will it take that burden off of my back, but we can have amazing food that we all can enjoy without being too tired and completely exhausted. And to go along with my family’s goal to get into better shape, I am determined to find a caterer that will be providing delicious and nutritious food. I’ve found a few SLC caterers that just might fit the bill. I am so excited to be able to enjoy food that someone else prepared. Talk about relaxation this holiday season! And who knows; I might like it so much that I will never cook for the holidays again!

Ok. So maybe I won’t be THAT relaxed. But close enough!

Like millions of others, most of us are trying to slim down and get our bodies back into shape. You’ll see tip after tip for how to lose the weight–which is great!–but you never really see tips on what to do after you do. So, here are just a few to get you started with your new life.

• If you found that you have lost weight and your clothes don’t fit they way they should anymore, go buy some new clothes. Even if you haven’t hit your target weight yet, reward yourself. You should be able to feel great about yourself at every stage of your weight loss. I know that it can get a little expensive to buy a whole new wardrobe. So, consider wholesale clothing. This way, you can get them a lot cheaper, but you still look great.
• Find little ways to reward yourself for doing such a great job and for staying consistent with your fitness goals. You could treat yourself to a spa, a night out with friends, or even some personal time catching up on reading, sleep, or just relaxation.
• Remember that it is ok to have confidence in yourself, how you look, and your abilities. And when people compliment your weight loss, say “thank you” and don’t tell them how much more you have to lose. Be proud of what you have accomplished so far.

Did you know…

• One in four women has herpes and one out of every five men has herpes.
• Roughly 2/3 of all Americans who acquire herpes are under the age of 25.
• It is easier to transmit herpes male to female than it is female to male.
• Up to 1 million Americans are infected with genital herpes every year.
• There are more than 50 legitimate herpes dating sites available to those with the disease.
• The herpes virus has grown fastest among young white teenagers.
• In 1994, the combined costs associated with herpes was more than $237 million.

Most mornings in our household are so busy, breakfast sometimes becomes a “grab a granola bar and go” type of ordeal. Even worse, sometimes breakfast gets skipped altogether which leads to binge eating around 11:00 when I’m so hungry I could eat a horse. Studies have revealed that a healthy morning meal revs up your metabolism and controls your hunger all day long. Further studies have shown that 78 percent of successful dieters are regular breakfast eaters. So, in addition to your weight loss supplement, you should be eating breakfast to control your weight. Whether your mornings are rushed trying to get the kids to school and yourself to the office, these tips for on-the-go breakfasts will get you out the door on time feeling good.

• Oatmeal. Oatmeal. Oatmeal. Oatmeal is one food that will leave you feeling full (in fact, more than four times as full as a croissant). So, heat up a bowl of oatmeal to take on the road or bring a bag of rolled oats to work to cook and eat at your desk. One of my favorites, Quaker Simple Harvest Maple Brown Sugar with Pecans.
• Eggs. Eggs are a low calorie, great source of protein. If you don’t have time to scramble them at home, try hardboiling a few ahead of time so they’re easy to grab on your way out the door. Serve with salt and pepper on a toasted whole-wheat English muffin.
• Grab-and-Go Cereal. Take a few minutes once a week to put together bags of cereal, nuts, and dried fruit to snack on if you’re pressed for time. You can even bring the bag to work and eat it with yogurt or milk.
• Think Outside the Box. Eat what sounds good. If a turkey sandwich sounds delicious at 8:00, go for it. There’s no rule that states “must eat cereal for breakfast.” Another healthy alternative is a PB&J on whole wheat bread. Come on, live a little.
• Sweet Tooth? Avoid the bakery temptation and plan ahead of time. Pack a slice of whole-grain toast spread with peanut or almond butter and a little honey in a sandwich bag (fold it in half to make it less messy). Not only is this snack protein packed (so you’ll be left filling fuller, longer) but it’s a healthy alternative to muffins, coffee cake, or bagels.

Our bodies have delicate balances. When we are deficient in necessary vitamins, our body can sometimes have an intense reaction. There are also several causes of vitamin deficiencies; the main one being not having an adequate diet. But another reason that a person may experience a vitamin deficiency is because of genetics. Our bodies don’t always work as they are supposed to, but there are ways around that. Code Nutrition specializes in customized vitamins–based on your personal DNA. You send in a cheek swab and they analyze your genetics and what your body lacks in vitamins. So there is no reason not to have all the vitamins and nutrients that you need everyday. Stay healthy, stay happy.

You may not know it, but some of the very same products you may have at home are widely used in the world of alternative medicine for their healing properties.

Green Tea - Used for centuries because it was believed to have powerful healing properties, green tea has actually been shown to aid in the prevention of a myriad of health ailments, such as strokes, gum disease, and even bad breath.  Some studies suggest green tea can even help protect against certain forms of cancer including stomach and esophageal cancers.  Green tea can be found at any grocery store or supermarket.

Lavender - The lavender herb originates from the Mediterranean basin but today can be found throughout the world.  The oil derived from the lavender flower is the most effective and important medical component and offers a wide range of healing properties.  It used used to treat both mental and physical ailments.  Lavender is used to treat depression, anxiety, and nervousness.  Since lavender is one of the few essential oils that can be applied to skin undiluted, it is also said to help alleviate skin irritations, such as eczema, rashes, and burns.  My absolute favorite place to get lavender is the D. Gary Young Young Living Lavender Farm, located in Mona, UT.  Young Living also owns lavender farms in Idaho, Ecuador, and France.  But you don’t have to travel far that far to get lavender…just visit your local nursery or garden center.

Olive Oil - Olive oil has a high concentration of monounsaturated fatty acids and has been proven to help prevent heart disease and control levels of LDL cholesterol (the “bad” kind).  Extra virgin olive oil also contains high levels of antioxidants and Vitamin E.

Honey - Another favorite healing commodity over the centuries, honey was used to treat wounds up until the second world war because of its antibacterial properties.  A thin layer of honey on the skin is said to disinfect and heal minor skin lesions.

Essential Oils - While they should not be used as a substitute for conventional medicine, essential oils can cure a wide range of minor ailments at home.  Some are used as anti-inflammatories or topical antiseptics while others can be used to as anti-depressants or analgesics.

This summer, I know it will be tempting to spend all your time in the sun. But that can be incredibly harsh on your skin. All you have to do is use sun block to protect your skin from the radiating rays. This will also help your skin stay wrinkle-free as you age.

Another way to protect yourself from the sun is by wearing a gardening hat.  To stay happy, healthy, and young-looking protect and love your skin.