5 Fantastic Winter Vegetables

Just one cup of red cabbage contains as much potassium as one banana and three grams of filling fiber. (Image courtesy of FreeDigitalPhotos.net)

While many people think of fresh veggies mixed up in summer salads, some seasonal produce hits its peak in the winter months. Here are five healthy and delicious winter vegetables to look for next time you head to the grocery store (via Care2.com):

  1. Red cabbage. Known around the world for its ability to add flavor to soups, stews and salads, cabbage is also a nutritional powerhouse. Just one cup contains as much potassium as one banana, almost three grams of fiber and a substantial amount of calcium.Continue Reading …

5 Tips for Eating Healthier at Work

Tip #4: Opt for the salad bar to get a healthy mix of fiber, complex carbohydrates, lean protein and calcium. (Image courtesy of FreeDigitalPhotos.net)

If you work full-time, many of your meals may be eaten away from home. Be smart about nutrition while you’re on the job with these tips (via Everyday Health):

1. Bring your lunch. Invest in high-quality, reusable containers so you can bring your own lunch–a healthier and cheaper choice. Make a sandwich on whole-grain bread with reduced-fat cheese, tomato, avocado, lettuce and reduced-sodium deli meat like sliced turkey or chicken breast. Other healthy picks: steel-cut oatmeal, greek yogurt, fresh fruit and hard-boiled eggs. Be sure to enjoy your meal away from your desk. Focusing on your food helps you to feel more satisfied.

2. Bring snacks. When hunger strikes, be sure to have a selection of healthy snacks on hand to avoid trips to the vending machine. The most satisfying snacks have a blend of complex carbohydrates, fiber and protein. Great choices include a piece of fruit and a handful of almonds, a mozzarella cheese stick with whole-wheat crackers, or pre-cut veggie sticks (think cucumbers, jicama, bell peppers or celery) with wheat pita chips and hummus.

3. Organize a soup club. With the right ingredients, soups can be a satisfying lunch option. Ask a few co-workers to join you in sharing favorite soup recipes and bringing them to the office to share for lunches. Set healthy ground rules like using lower sodium broth, and only fat-free or reduced-fat dairy to keep it nutritious.Continue Reading …


7 Tips to Prevent On-the-Job Wrist Injuries

Desk jockey? Follow these 7 tips to help prevent repetitive-stress wrist injuries. (Image courtesy of FreeDigitalPhotos.net)

If your job involves a lot of typing or use of handheld tools, your wrists are at a higher risk of repetitive-stress injuries. Protect them with these 7 tips (via Helium):

  1. Take breaks between your work. This will relieve muscles of continuous stress, giving them a chance to relax until you start your work again. Even five minutes can be helpful.
  2. Adopt proper wrist positioning. When typing, keep your hands not too far or too close to the keyboard, allowing your arm muscles to work in conjunction with your wrist muscles so that the wrist muscles do not take all of the pressure.Continue Reading …

10 Fun Winter Activities that Torch Calories

Winter fitness can be fun for everyone! Have a 30-minute snowball fight and you’ll burn 200-400 calories. (Image courtesy of FreeDigitalPhotos.net)

Colder temperatures and shorter days might make you want to hibernate. But once the snow hits, bundle up, head outside and try one (or all!) of these activities to have fun and get fit (via Care2.com):

  1. Sledding is an aerobic workout that requires using multiple muscle groups to steer down hills. Walking back up is equally beneficial because it works your legs and glutes. Sledding for 30 minutes on a medium-sized hill burns about 240 calories. (Note: all calorie burns are based on a 150-pound person.)
  2. Cross-country skiing is one of winter’s most effective workouts because it works both your upper and lower body. Thirty minutes of cross-country skiing can burn up to 340 calories.Continue Reading …

How to Avoid Holiday Weight Gain

Breakfast helps you to burn more calories throughout the day because it kick-starts your metabolism in the morning. Try oats with low-fat yogurt and fresh fruit. (Image courtesy of FreeDigitalPhotos.net)

With the holidays come busier schedules and extra indulgences, causing the average American to gain about 1 pound each holiday season–and keep it on. Avoid weight gain this year with these 6 tips (via DrWeil.com):

  1. Remember that food is fuel. Try fiber-rich fruits and vegetables for appetizers, and be selective when noshing on high-calorie dishes.
  2. Listen to your stomach. It takes your brain about 20 minutes to catch up with your stomach. To avoid gastrointestinal discomfort, stop eating right when you begin to feel full. Continue Reading …

5 Tips for Smarter Grocery Shopping

Tip #5: Shop the perimeter of the store. That’s where grocery stores typically keep the freshest, most nutritious foods. (Image courtesy of FreeDigitalPhotos.net)

Heading to the grocery store this week? Follow these 5 quick tips to shop smarter and healthier (via Fox News):

  1. Buy local. You can determine which food items are in season and what the best buys are by checking coupons for local stores. This ensures the foods you’re eating are extra-fresh, and is a great way to support local farms, as well.
  2. Shop from a list. To avoid buying on impulse, just stick to a list. You can keep a master list of things you keep in the kitchen for easy reference, and add to it as needed. This will also help to shorten the length of your shopping trips, giving you more time to enjoy other activities.Continue Reading …

11 Stress-Reducing Foods

Vitamin C-packed oranges relieve stress by decreasing cortisol levels while strengthening your immune system. (Image courtesy of FreeDigitalPhotos.net)

When you think of “comfort food,” you probably think of a familiar favorite dish. But studies show that some foods can bring true comfort by reducing your stress levels. Here are 11 of them (via WebMD):

  1. Complex carbohydrates. Carbohydrates stimulate the brain to make more serotonin. For a steady supply of this feel-good chemical, it’s best to eat complex carbs because they are digested more slowly. Good options include whole-grain breakfast cereals, breads, pastas and steel-cut oatmeal. Complex carbs can also help you feel balanced by stabilizing blood sugar levels.Continue Reading …

8 Tips for a Healthier Thanksgiving

Though it may not be shorts weather in Minnesota on November 22, taking a walk between Thanksgiving dinner and dessert is a great way to spread out the meal, aid digestion and burn calories. (Image courtesy of FreeDigitalPhotos.net)

Most people in the United States gain about 1 pound each holiday season–and keep it on permanently. But Thanksgiving dinner doesn’t have to come with a side of weight gain. Your body will thank you for following these 8 tips for a healthy holiday (via WebMD):

  1.  Get active. If you know you’ll be consuming extra calories, you can create a “calorie deficit” by getting more steps, miles, lifts or lunges in beforehand. Make an effort to up your workout time and frequency in the days before Thanksgiving so you can enjoy the feast without sabotaging your weight.
  2. Eat breakfast. Eating a small morning meal with protein and fiber can give you more power over your appetitie throughout the day. Try an egg, a slice of whole-wheat toast or a bowl of whole-grain cereal with low-fat or non-fat milk.Continue Reading …

5 Best Spices for Digestive Health

Incorporating certain spices into your diet can help you achieve better digestive health. (Image courtesy of FreeDigitalPhotos.net)

Spices offer a cornucopia of health benefits, among them better digestion, increased metabolism and relieved flatulence. Here are the five best spices for your stomach (via Institute for Integrative Nutrition):

  1. Black pepper. This versatile spice stimulates digestive organs, and can help increase the flow of saliva and gastic juices, allowing you to digest food more easily and more completely. Grind freshly cracked pepper onto just about anything for extra flavor.
  2. Cardamom. This slightly sweet spice helps boost your digestive fire and can relieves flatulence. Sprinkle cardamom with cinnamon over hot breakfast cereal, or enjoy it in a chai tea latte with skim milk.Continue Reading …

10 Foods That Ease and Aggravate Arthritis Pain

The anthocyanins in tart cherries are powerful antioxidants that cut inflammation. (Image courtesy of www.FreeDigitalPhotos.net)

If you suffer from arthritis, you can find relief by eating certain foods and avoiding others. Here are 7 to eat, and 3 to avoid (via Lifescript):

Foods that help:

  1. Foods rich in omega-3 fatty acids. These include walnuts, salmon, sardines, herring, soy beans, canola oil, flax seeds and pumpkin seeds. Omega-3s ease inflammation and prevent enzymes from triggering it in the first place. Add 1 gram or more of omega-3s to your daily diet.
  2. Extra-virgin olive oil. The oleocanthal contained in olive oil blocks enzymes that play a part in inflammation. Try eating one tablespoon per day, on salad, whole grain bread or whole grain pasta.Continue Reading …