Weekly Health Watch with tips on losing weight, how to enhance your vitamin D intake, new research in the medical field and more.
Jamie Walker, co-founder and president of the online health community Fit Approach, www.FitApproach.com, shares her tips for shedding pounds and living healthier.
1. When preparing meals, consider proper portion sizes for vegetables, lean proteins, grains and dairy. Using a smaller salad plate will help you keep portions in control.
2. Before reaching for a snack, consider stretching, says Walker. Stretching can help you feel rejuvenated, provide you with longer-lasting energy and will help clear your mind.
3. When eating out, try splitting a meal with a friend. Most restaurants serve portions that far exceed our dietary requirements for a single meal. Sharing food minimizes the chance you'll overeat.
4. Thirst is often mistaken for hunger. According to the Mayo Clinic, men should drink roughly 3 liters of water each day (13 cups) and women should drink 2.2 liters (9 cups). Create the habit of drinking a glass of water before each meal.
-- Family Features
New Research: Drop in children living with smokers
A new study from the National Institutes of Health reveals a drop in the percentage of children from birth to 6 years of age who are living in a home where someone smokes regularly. The numbers went from 8.4 percent in 2005 to 6.1 percent in 2010.
Did You Know?
Although Greek-style yogurt has seen a huge increase in sales lately, all yogurts contain important nutrients like calcium, vitamin D, protein, potassium and B vitamins. -- EatRight.org
Health Tip: Do your drills
You can improve your fitness with conditioning drills that the professionals use:
- Take it to the court and try 20 minutes of hoop shots.
- Find the punching bag in your gym and do three sets of 30 jabs.
- Head outdoors and try three sets of 30 quick high knees.
- Try out three sets of 15 diagonal lunge hops.
-- Life Fitness
Number to Know
96: Data shows that 96 percent of hospitals lack maternity-care policies and practices that fully support moms to be able to breastfeed. -- CDC
Children’s Health: Teens who play sports
A recent study finds teens who played on three or more sports teams in the past year were 27 percent less likely to be overweight and 39 percent less likely to be obese compared with teens who did not play on any sports team. Active commuting, such as riding a bike or walking to school, was not significantly related to overweight status, but it was associated with a reduced likelihood of obesity. Physical education classes for teens appeared to have little impact on weight status.
-- American Academy of Pediatrics
Senior Health: Be sure to get your vitamin D
Older people don't synthesize vitamin D as efficiently as younger people, but the vitamin is needed to help promote strong bones, which helps protect against falls that could lead to fractures. Vitamin D also plays a role in preventing cancer, dementia, diabetes and certain autoimmune diseases. Although the main source of vitamin D throughout history has been the sun, you can also enhance your intake via D-fortified milk and other fortified foods.
GateHouse News Service