One in five Canadians experiences stress-related health conditions, from headaches to heart and circulatory troubles. Of premature deaths, a large number are stress-related, with coronary heart disease leading the pack.

Technically speaking, a stressor is almost anything that triggers biological changes and produces what is called the “stress response”. Your body reacts to stress partly by activating adrenal hormones. The “fight or flight” response turns some adrenals on while turning others off. These hormones can increase sugar in the blood for fast energy for the brain and muscles. When extreme stress situations have ended, the hormones cortisol and adrenalin are supposed to be “turned off”, allowing other hormones to turn back “on.” However, chronic stress can prevent stress hormones from turning off, making it hard for the body to recover and relax. Continual high levels of stress hormones can cause cellular damage, blood sugar problems, and adrenal exhaustion.

Can you undo effects of chronic stress? Many people find relief through exercise, travel, hobbies, or by expanding their personal and social activities. Diet is also very important.

Dr. Joyce Johnson explains, “Stress can be caused by, and can cause, nutrient deficiencies. Before resorting to medications, I advise patients to improve their diets and take natural stress-supportive supplements. A balanced formula of B vitamins, such as B-Calm, can protect nervous system health and help prevent stress-related illness.”

She adds, “There are adaptogenic herbs like ashwagandha — well known to herbalists, but new to most Canadians — that help shut off the stress response and normalize cortisol production. Modern science and ancient healing traditions meet when companies like webber naturals use both to develop effective anti-stress supplements. Good food, exercise and appropriate supplementation can rebalance your nervous system to turn off chronic stress.”

- News Canada

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(ARA) – Hunger is a growing problem globally and the United States is not immune. Nearly 12 million American children have limited access to the nutritious foods they need to learn and live active, healthy lives.

Hunger impairs children’s health in significant and long-lasting ways by impeding growth and development, contributing to poorer mental health and playing a part in a child’s greater susceptibility to obesity.

On the other hand, the World Health Organization has reported that there are 1.6 billion overweight people in the world.

The rise in both obesity and those without enough resources for nutritious meals is creating plenty of areas of need. Here are some ways you can make a healthy investment in yourself and neighbors in need.

1. Volunteer

There are resources available to help locate volunteer opportunities all over the country – such as with Operation Frontline; a program from Share Our Strength that connects families with food by teaching them how to prepare healthy, tasty meals on a budget. You can find a volunteer opportunity near you by visiting www.strength.org.

2. Make a donation.

There are many great programs focused on long-term strategies to end childhood hunger – the difference between feeding a family tonight and helping to ensure that a family never again has to worry about where the next meal will come from. You may not think a dollar goes far, but by investing in the right organization, it can go further than you might imagine. For example, as little as $35 can help feed a child three meals a day for more than a month, according to Share our Strength. For less then the cost of a nice meal out, you can help a child forget about his hunger, and focus on just being a kid.

3. Get involved.

The national Lose for Good campaign from Weight Watchers focuses on both achieving better health and fighting hunger at the local, national and global level. For the Lose for Good campaign, as members lose weight between Aug. 30 and Sept. 17, Weight Watchers will donate up to $1 million to help feed children and families in need. Losing as little as 10 percent of your body weight can bring rewards like lowered cholesterol and reduced blood pressure.

In addition, food drives are being organized in Weight Watchers meeting locations across the country, allowing members to donate food in their communities to spread the good even further. Last year, as part of the Lose for Good campaign, 4 million pounds were lost by members and online subscribers and Weight Watchers donated $1 million to Share Our Strength and Action Against Hunger. Also, 1.5 million pounds of food was collected and donated to local food banks.

“Its well known that obesity has an impact on a variety of health conditions such as Type 2 diabetes, cardiovascular disease, and certain types of cancer,” says David Kirchhoff, president and CEO of Weight Watchers International, Inc. “At the same time, so many people in our country and abroad are struggling to get enough to eat. Now more than ever, we all need to take action – for our own health as well as the health of our families, friends and neighbors.”

As the leading organization working to end childhood hunger in America, Share Our Strength works to surround children with healthy nutritious food. “Children in America are hungry not because they lack food,” says Bill Shore, co-founder and executive director, “but because of a lack of access to programs that can help.”

To find a local Weight Watchers meeting near you, or learn more about Lose for Good, visit loseforgood.com.

Courtesy of ARAcontent

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(ARA) – Many favorite comfort foods are chock-full of fat and calories. But a few simple tweaks can transform familiar favorites into delicious and nutritious meals your family will ask for time and time again.

The nutrition experts at Mayo Clinic share their top five tips for healthy recipe makeovers that cut the calories, boost the nutrition, and keep the taste:

1. Cut the fat and sugar
When you cut sugar and fat out of your favorite recipes, you reduce the calories. Most recipes can be altered without making the food taste different. Reduce the amount of sugar by one-third to one-half and play up the other flavors in the dish by increasing the amount of spice, such as cinnamon and nutmeg, the recipe calls for. Replace half the fat (like butter or shortening) in baked goods with applesauce or mashed banana.

2. Swap out
Make whole wheat French toast instead of using white bread. Add fiber to family spaghetti night by using whole wheat pasta. Replace whole milk with 1 percent or fat-free milk and you’ll cut fat and calories without anyone even noticing.

3. When in doubt, leave it out
Do you really need extra cheese on top of your pasta? Or frosting and nuts on that brownie? While items like mayonnaise, butter and syrup might seem like a delicious bonus, leaving them out can reduce sugar, fat and calories. And, in most cases, you won’t even miss them.

4. Small plates mean a smaller waistline
You should eat enough food to be satisfied, but not enough to give you that uncomfortably full and bloated feeling. Strive for a variety of foods and reasonable portion sizes. If you’re served a huge portion of food at a restaurant, immediately ask them to box up half of it. It’s like getting two meals for the price of one.

5. Change techniques
Instead of frying, try baking, broiling or grilling. Instead of sauteing, try steaming. Use nonstick cooking spray instead of butter or oil and baste food with wine or vegetable broth instead of oil or fatty meat juices.

Making a few simple substitutions and changing your method of preparation can result in mouthwatering new versions of your family’s favorite foods. The next time you are looking for a delicious and nutritious meal without all the fat and calories, try these simple recipes from the Fix-it and Enjoy-it Healthy Cookbook.

Herb Marinated Steak

Makes four servings.
Prep time: 10 minutes
Marinating time: six to eight hours (or overnight)
Cooking/baking time: 12 to 18 minutes
Standing time: 10 minutes

Ingredients:
1/4 cup chopped onion
2 tablespoons fresh parsley
2 tablespoons balsamic vinegar
1 tablespoon olive oil
2 teaspoons Dijon-style mustard
1 clove garlic, minced
1 pound London broil or chuck steak

1. Combine onion, parsley, vinegar, oil, mustard and garlic in a bowl.
2. Place meat in a sturdy plastic bag. Add onion mixture, spreading it on both sides of the meat. Close bag securely.
3. Place filled bag in a long dish in case of leaks. Marinate in refrigerator six to eight hours, or overnight. Turn over at least once while marinating.
4. Pour off marinade. Place steak on rack in broiler pan so meat is about 5 inches from heat source. Broil about six to eight minutes on each side for rare; nine minutes on each side for medium. You can also grill the steak instead of broiling it.
5. After broiling, allow meat to stand for 10 minutes.
6. Carve diagonally across the grain into thin slices.

210 calories, 10 grams total fat, 3 grams saturated fat per serving.

Guilt-free Golden Mashed Potatoes

Makes eight servings
Prep time: 30 minutes
Cooking/baking time: 40 to 45 minutes

2 pounds Yukon Gold potatoes
2 reduced-sodium chicken bouillon cubes
1/4 cup skim milk
Half an 8-ounce package fat-free cream cheese, softened
1/4 cup fat-free sour cream
1/2 cup low-fat sharp cheddar cheese, shredded
1/4 teaspoon white pepper
2 teaspoons fresh parsley, chopped

1. Peel and cut potatoes into small cubes. Place in 4-quart saucepan with bouillon and water to cover.
2. Cover pan. Bring to a boil and cook until very tender, about 30 minutes.
3. Drain and return potatoes to pan.
4. Preheat oven to 425.
5. Mash potatoes with electric mixer or hand-held ricer.
6. Add all remaining ingredients to potatoes except parsley. Mix well.
7. Place six oval-shaped mounds of potatoes on baking sheet, lightly covered with vegetable spray.
8. Bake in preheated oven 10 to 15 minutes, or until golden brown.
9. Garnish with parsley just before serving.

118 calories, .5 grams total fat, .3 grams saturated fat per serving.

Recipes reprinted from “Fix-it and Enjoy-it Healthy Cookbook.” Copyright by Good Books. Used by permission. All rights reserved.

For more healthy cooking tips and recipes, visit MayoClinic.com.

Courtesy of ARAcontent

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(ARA) – When it comes to healthful aging, a preventive approach is the key to success. By implementing some simple healthy habits today, we can achieve a healthier future. “Our bodies’ health — particularly as we age — requires that we take precautionary measures to strengthen ourselves,” explains Donnica L. Moore, MD, women’s health expert and advocate, and editor in chief of Women’s Health for Life (DK 2009). Consider her tips for healthful aging as part of an improved wellness plan.

Sleep Smart: Sleep not only helps revive the body, but also the mind. Research shows that skimping on sleep can have serious effects such as an increased risk of developing memory loss, cardiovascular disease and hypertension. Getting enough rest encourages a positive mood, healthy weight and better skin elasticity. If falling asleep is challenging, try lighting a soothing lavender candle or lowering the room temperature to help cool the body’s core temperature to a comfortable sleeping level.

Lather Up: Warm weather entices many people outdoors, but sun safety is essential. Aside from same-day dangers, like sunburn and heat exhaustion, overexposure to the sun can cause premature aging and, in some cases, skin cancer. To safely enjoy the summer season, apply — and reapply — an oil-free, anti-aging sun block every day for skin that is properly moisturized and protected from damaging UVA and UVB rays. Also, remember to wear a hat and sunglasses to help protect the scalp and eyes.

Shield Your Smile: The health of your smile is influenced by daily dental health routines, as well as dietary factors. Enamel loss can occur when acids from everyday food and beverages, such as fruit, yogurt, salsa, orange juice and sports drinks, attack the tooth surface. If left untreated, the result can be irreversible enamel loss, which can lead to larger issues such as cavities, sensitivity, veneers, dentures and even oral surgery. New Crest Pro-Health Enamel Shield toothpaste contains the active ingredient stannous fluoride, which binds to enamel to create a micro-thin shield against acid attack. It protects all these areas dentists check most: cavities, gingivitis, plaque, sensitivity, tartar, fresh breath and whitening.

Exercise and Energize: People who exercise frequently not only look better, but they feel better too. The short-term effects of exercise include better stress management and increased energy. Long-term benefits include easier weight control, stronger bones and muscles and a decreased risk of developing heart disease and diabetes. Consider tennis, golf, yoga and walking as these activities can be catered to any fitness level and age.

Aging is unavoidable, but the transition can be made easier — and healthier — by implementing a few small daily habits that have positive effects on the body and overall wellness.

Courtesy of ARAcontent

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As it turns out, you’re like the majority of women because, according to a recent survey, 74 percent of women admit they’d like to consume more water. Interestingly, women who drink Crystal Light drink 20 percent more water each day.

To support women who want to drink more water, Crystal Light launched the Water Way Challenge, which encourages people to drink two more glasses of water a day. Here are some tips to add drinking water into your routine:

* Water with every meal.
Every time you sit down to eat, take a glass of water with you. This healthy habit will help you drink at least three glasses of water a day. Try setting a pitcher of water on the table at mealtime so you can easily refill your empty glass. If you tend to eat out a lot, opt for water and ask your server to leave a pitcher on the table.

* Ode to the water cooler.
The office water cooler is not just a place for jokes and gossip, you can add a little flavor to it, too. As soon as you get to work, grab a glass and fill it up and make it even more delicious with Crystal Light. Keeping a glass of water in front of you will remind you to drink throughout the day. If your job doesn’t require you to sit at a desk, keep a glass within arm’s reach and make a habit of drinking water every time you take a break.

* Don’t forget your water bottle.
If you’re on the go, be sure to bring your water bottle. Keeping a reusable water bottle on hand is good for the planet and your body. Whether you’re picking the kids up from school, walking the dog, or shopping with the girls, be sure to stay hydrated.

* Take the challenge with friends.
Challenge your friends or co-workers to drink more water everyday. The Water Way Challenge encourages people to drink two additional glasses of water a day. You can join the challenge at DeliciousChange.com, where you can also learn more about Global Water Challenge, a coalition of leading organizations that helps ensure people in need have sustainable solutions and access to clean water.

Courtesy of ARAcontent

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The 2008 Physical Activity Guidelines for Americans released by HHS states that adults can gain substantial health benefits from physical activity by doing two hours and 30 minutes (150 minutes) a week of moderate-intensity aerobic physical activity coupled with strength training activities. A review by the American College of Sports Medicine states that a greater level of activity is needed to prevent weight gain, produce weight loss, or maintain a weight loss. Maintenance of a weight loss takes the most activity — 250 minutes a week. Starting slow and maintaining motivation are key to staying active for the long term. A great way to get started is to join a walking team and set a goal such as walking a 5K. The camaraderie and team spirit will help you stay motivated and keep you on track.

To boost your weight-loss efforts, Weight Watchers has engaged the Active Network, a leading online community that promotes exercise, to help encourage the importance of physical activity and support efforts to get more active. Active.com trainer Jenny Hadfield suggests the following tips to start moving more:

Go for the goal
Whether it’s to walk in a 5K, or simply set up a course in the neighborhood to walk with friends, set a tangible goal. Write that goal on paper and mark a date to reach it to stay accountable. Keep in mind that trainers estimate it takes an average of three weeks to form a new habit and eight weeks to prepare for a 5K (3.1 miles).

Evolution versus revolution
Evolve into a fitness routine; don’t give your body a reason to revolt. Start where you are instead of where you want to be to prevent injury or burn out. To determine your level of activity, get a pedometer and see how many steps you take in a day. Each week, try to increase the number of steps by 500 to 1,000 with a long-term goal of walking 10,000 steps per day.

Switch to manual
Bypassing everyday conveniences can help a person move more. Take the stairs. Climb the escalator. Keep your car parked at a large strip mall and trek from store to store. Walk to your coworker’s office instead of calling or e-mailing them. These small changes can add up to big results.

Get fit with friends and family
Gather a group of friends and set a time to walk or run each week. The commitment provides a built-in source of accountability and can make it more fun. Make activity a family event as well, by adding a sense of variety and adventure on the weekends. Whether it’s organizing a hike with your spouse or a treasure hunt with the kids, getting the buy-in from family with help you reach your goal.

Fitness checking account
Think of the food you eat as money spent, and the activity burned as a deposit, similar to a checking account. For those with busy schedules challenged to find a slot of 30 minutes to exercise, break it up throughout the day. Ten minutes at lunch walking the parking lot; 10 minutes power shopping at the grocery store; and adding 10 minutes to the walk to get the mail. Just like money, whether it’s one big deposit or three small deposits, all denominations add up. If you’re following the Weight Watchers program, adding up activity POINTS values can translate into extra POINTS values for food.

Visit a Weight Watchers meeting for additional support. To find a meeting location near you visit www.weightwatchers.comor call (800) 651-6000.

Courtesy of ARAcontent

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Before you resort to grabbing the usual empty calorie options like chips, cookies and candy, why not take a more proactive approach? By following a few easy guidelines and taking advantage of the office fridge, you can create a personalized “vending machine” full of sensible treats.

“A smart snacking strategy helps you curb cravings, stabilize your blood sugar and keep your energy levels up,” says Devin Alexander, chef and bestselling author of “The Biggest Loser Family Cookbook.”

Alexander feels that snacks should not be viewed as just a treat between meals, but as an essential part of a healthy lifestyle. By taking a more serious view of these mini-meals, you can learn to plan and prepare for your cravings with guilt-free options. In addition, when you provide your body with smart snack fuel, you ensure that you won’t be starving when it comes time to eat your main meals and you will make better eating choices overall.

Alexander offers four quick tips to help start your new “vending machine” off on the right track:

Bring Snacks from Home
Rather than rely on the baked goods someone left in the office kitchen or the communal candy jar to provide a balanced snack solution, bring snacks from home as the first step in taking control of your snacking habits. In addition, stocking up at the grocery store is a more budget-friendly option than spending a few dollars each day at the vending machine. Keep your waistline and your wallet in check with this simple step.

Flavor, Flavor, Flavor
Making smart choices doesn’t mean you have to rely on bland celery sticks or rice cakes to control your snack cravings. Look for wholesome options that leave you satisfied and also taste great. Sargento natural cheese snacks are only 50 to 80 calories per individually wrapped serving and research has found that people find cheese just as delicious as chips or cookies.

“Keeping a stash of fruit, nuts and cheese sticks in the crisper assures that you have a quick, healthy and tasty snack on hand that will provide both protein and fiber to keep you feeling full longer,” says Alexander.

Co-Op with Coworkers
Don’t try to go it alone; start a snacking support system! Coordinate with colleagues to set up a schedule that rotates responsibility for bringing different smart snack options each week. To start things off on the right track, provide suggestions for healthy snacks, like low-fat brownies, trail mix, a fruit and cheese plate or nuts. As the schedule continues, you can all add new favorites to the list of “approved” snacks. The group accountability will motivate you to stay on track and avoid poor choices. Be sure to enjoy your “off” weeks when your office mates are bringing the healthy munchies.

Keep it Convenient
Knowing that your afternoons will still be as busy and hectic as ever, make sure to choose snacks that won’t take a lot of time to prepare before eating. “Make it easy on yourself,” says Alexander. “Snacking shouldn’t add any stress to an already full work day.” Conveniently pre-portioned and individually wrapped Sargento natural cheese snacks, like String Cheese or Reduced Fat Sharp Cheddar sticks, are a great way to eat on the go.

By using the above tricks to combat poor snacking choices, you should find your afternoons more productive and yourself more energized. You’ll be up for that promotion in no time.

Find more snacking tips from Devin Alexander at www.sargento.com.

Courtesy of ARAcontent

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The results would be life-altering, predicts Joe Dillon, an inspirational speaker and fitness expert who has coached Fortune 500 CEOs, billionaires, health care professionals, record-holding athletes, and the U.S Navy and Marine Corps. At 63 years old with just 7 percent body fat, Dillon walks his talk.

“Health and fitness are attainable at any age, no matter how busy you are,” says Sandy Terrien, Dillon’s business partner and a nationally recognized speaker and certified personal trainer and fitness consultant.

“Improving our health – and in direct correlation, our lives – is a prime objective for many of us,” Dillon says. “Occasional diets and sporadic exercise, fads or ignoring the problem, won’t get the job done. What’s needed is a whole-life approach.”

If you’re considering taking steps to alter your health and change your life, evaluate any fitness plan on the following points, Dillon advises:

Sustainability

“There’s no quick fix,” Dillon says. “We live and teach a sustainable lifestyle.” That means your fitness and nutritional plan should not only be something you can live with, but should benefit and involve those around you as well. “There’s no value in a regimen you can’t follow or that leaves your loved ones behind. Your lifestyle change should also work to make your world a better, healthier place for you and your loved ones.”

Safety

Is your fitness plan safe for your current level of health and your lifestyle? “As the Greek physician Hippocrates said, ‘First do no harm,’ ” Dillon notes. A truly healthy lifestyle is one that is safe. Fad diets, overly aggressive exercise plans and supplements of questionable value are unsafe tactics ultimately doomed to failure.

Scientific

Is your new plan based on consensus science and the most current research available? Programs like The Joe Dillon Difference, that are based on empirical research and proven science, provide maximum opportunity for success and also allow flexibility to evolve as new information becomes available. Apply empirical principles to your own progress, as well with an annual blood test and physical to measure and substantiate your results.

Simplicity

“We all have busy lives,” Terrien says. “We believe a healthy lifestyle should be simple and practical enough to work in the real world.” Complicated systems and unrealistic goals make it harder to achieve life-changing results.

Responsibility

While support groups associated with some diet and lifestyle plans can have value, ultimately the self-improvement buck stops with you and you alone, Dillon says. “Your health is your choice. Actions, like the food you put in your mouth, have consequences.” Your health improvement plan should emphasize personal responsibility.

To learn more about Joe Dillon and his empowering weight-loss and health-improvement techniques, visit www.TheJoeDillonDifference.com. On Dillon’s Web site, you’ll find a wealth of information on how to successfully take control of your health, weight and life, as well as an online store of supplements and tools. Members also have access to Dillon’s acclaimed video coaching series through the Web site.

Courtesy of ARAcontent

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Dietary Tips

Health and fitness are the current buzzwords of our society. Most people would admit that they are trying to improve their general health in some way. Perhaps the most popular method of increasing health and fitness is through dietary changes. Omitting certain foods, like sugar, salt or fat can make a difference, but for a dietary change to really work, it’s important to understand a few key principles. First of all, don’t fall for the latest fad diet; chances are the fad will be over before you will see any benefits. Instead, it’s best to start by taking a general inventory of your current health. If you have allergies or certain foods don’t agree with you, make your eating plan around these facts. Additionally, if you have a condition like arthritis, eating foods high in uric acid, like tomatoes, could aggravate that problem. Sure, tomatoes offer cancer-fighting benefits, but it’s not worth hurting yourself in one area to possibly benefit in another.

A diet designed for optimum health and fitness should take into consideration your food preferences. If your diet plan doesn’t include foods that you actually like, you’ll be sneaking a snack before the first pound comes off. Another issue to consider is whether the foods on your diet are actually available in your area. While certain fresh fruits and vegetables may have specific benefits, if you know you can’t afford them all year long, look to substitute them with other food choices.

Exercise Tips

A complete exercise plan for health and fitness should give you an aerobic workout, strengthen your muscles and teach you to relax. Cardiovascular exercises, like walking dramatically decrease your chances of developing heart disease or a stroke. Pilates is recommended for more flexible muscles and a more sculpted body. Yoga or Tai Chi can gently stretch muscles and provide information on stress control and proper breathing techniques. However, with any exercise program the level of the person’s commitment will directly influence the results. Health and fitness go hand-in-hand and it’s truly possible for everyone to improve their lives through dietary changes and regular exercise.

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