Health and Wellness at WomanTalkLive
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WellPower: 5 Simple New Year’s Resolutions
Thursday, December 26, 2013
The Clinical Nutrition Team at Saint Agnes HospitalThese five small changes are simple to stick with and are big strides to helping you become healthier and happier in 2014:
- Drink more water. You should aim for 4 cups of water per day. Keep a bottle with you at all times to sip on throughout the day. Sodas and other high-sugar drinks are loaded with empty calories that won’t fill you up. Replacing these beverages with water will decreases calories consumed and help with weight loss.
- Consume low-fat dairy products. Low-fat milk, cheese, and yogurt taste just as good as their full-fat versions, but have much less saturated fat, which clogs your arteries. Choosing low-fat yogurt and 1% or skim milk saves over 29,000 calories per year, which is equal to an 8 pound weight loss.
- Stock up on healthy recipes. There are many delicious recipes that are good for you. Building up a collection will inspire you to have fun in the kitchen and cook your own meals. Cooking at home, as opposed to eating out, allows you to control what goes into your food and saves hundreds of calories a day.
- Go for whole grains. Whole grains are great sources of vitamins, minerals and fiber. Fiber lowers cholesterol and the risk for heart disease and some cancers as well as keeps you full long after a meal. Choose whole grain cereals, breads, rice and pasta.
- Get moving. There are lots of ways to exercise and have fun without stepping foot in a gym. If you like video games, try the Wii fit, take a walk with a friend or your dog, go sledding with your kids, or plan a hike on the weekends. You will get fitter and burn calories without even realizing it!
Here’s to a healthy and happy new year,
The Maryland Metabolic Institute at Saint Agnes Hospital
*****
At Saint Agnes Hospital, we believe that the care we provide our patients is second to none. We offer a full range of health care services and are proud that the doctors, nurses and health care professionals on our staff are the best in the industry. We believe it is our privilege to serve the people of the Baltimore/Washington area and to care for all patients who enter our doors. For more information, visit www.stagnes.org.
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WellPower: Spice Up Seasoning Staples
Thursday, December 19, 2013
The Clinical Nutrition Team at Saint Agnes HospitalIf your idea of adding flavor to vegetables involves salt, pepper, and butter, try branching out. Using herbs and spices can take a vegetable dish from ordinary to extraordinary with little, if any, extra effort. And your vegetables will be healthier, too.
Herbs: (fresh or dried) – Be careful not to overdo it on dried herbs. They are more concentrated than the fresh form and can easily overpower vegetable flavor.
- Oregano
- Basil
- Parsley
- Thyme
- Rosemary
- Chervil
- Tarragon
- Coriander
- Cumin
- Dill
- Ginger
- Lemongrass
- Garlic (Technically it’s not an herb; It’s a vegetable like an onion)
Spices:
- Cinnamon
- Nutmeg
- Cloves
- Turmeric
- Curry
Here’s to spicing up your season,
The Maryland Metabolic Institute at Saint Agnes Hospital
*****
At Saint Agnes Hospital, we believe that the care we provide our patients is second to none. We offer a full range of health care services and are proud that the doctors, nurses and health care professionals on our staff are the best in the industry. We believe it is our privilege to serve the people of the Baltimore/Washington area and to care for all patients who enter our doors. For more information, visit www.stagnes.org.
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WellPower: Exercising During the Holidays
Thursday, December 12, 2013
The Clinical Nutrition Team at Saint Agnes HospitalExercising during the holidays is not an easy task. Between festive shopping and exciting dinner parties it’s easy to lose sight of your fitness goals and put exercising off until the holidays are over. This holiday, plan to work out and push away those extra pounds that comes from 2 months of no activity. If you are finding it hard to schedule exercise, here are some helpful tips to get you started:
- Aim to walk a mile daily – Remember every step counts so plan for a 30 minute stroll.
- Create a team and walk for a cause – There are some great events throughout Maryland. Why not sign the family up for a great cause and then train to succeed?
- Go for a ride – Biking is a great way to enjoy the season. You can plan to run small errands on your bike.
- Play in the snow – Don’t let cold weather keep you from being active. Enjoy a snow-filled workout and start a family snowball fight or plan a ski trip to embrace the season.
- Giving the Gift of the Fitness – This season, why not ask or give all things fitness? Fitness apparel or exercise equipment is a great way to say fit throughout the year.
- Staying active takes effort! This season create a plan that inspires new traditions for you and those you love.
Source: Rehab Fitness Center Newsletter, Wauseca Briscoe Fitness Specialist, MS, NASM, ACE
Here’s to a healthy holiday season,
The Maryland Metabolic Institute at Saint Agnes Hospital
*****
At Saint Agnes Hospital, we believe that the care we provide our patients is second to none. We offer a full range of health care services and are proud that the doctors, nurses and health care professionals on our staff are the best in the industry. We believe it is our privilege to serve the people of the Baltimore/Washington area and to care for all patients who enter our doors. For more information, visit www.stagnes.org.
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WellPower: Snacking During the Busy Holiday Season
Thursday, December 5, 2013
The Clinical Nutrition Team at Saint Agnes HospitalWith all the preparations and celebrations, you might be too busy to eat regular meals. Take some time to learn how tasty, convenient snacks and appetizers can fill hunger gaps, contribute important nutrients, and add enjoyment to your holiday eating.
Try these portable snacks when you travel:
- Make a trail mix of nuts, raisins, and pretzel chips
- Tote some of your favorite ready-to-eat cereal in a plastic bag
- Stow a couple of breadsticks and a crisp apple
- Pack a handful of graham crackers and small can of fruit juice
- Wrap up a mini-bagel spread with peanut butter
For home, try stocking up on these snacks:
- Raw broccoli florets
- Red and green pepper strips
- Zucchini circles
- Cucumber wedges
- Carrot and celery sticks
- Low-fat, low sodium cheeses
- Lean, low-sodium deli meats
- Fruit
- Yogurt
- Juices
- Assorted bread, crackers, graham crackers, pretzels, and breadsticks
- Cook a larger batch of chili and freeze individual portions, reheat as needed.
Here’s to snacking the right way,
The Maryland Metabolic Institute at Saint Agnes Hospital
*****
At Saint Agnes Hospital, we believe that the care we provide our patients is second to none. We offer a full range of health care services and are proud that the doctors, nurses and health care professionals on our staff are the best in the industry. We believe it is our privilege to serve the people of the Baltimore/Washington area and to care for all patients who enter our doors. For more information, visit www.stagnes.org.
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WellPower: 5 Foods to Boost Your Immunity During Flu Season
Thursday, November 28, 2013
The Clinical Nutrition Team at Saint Agnes HospitalNuts: Almonds, cashews, and walnuts all contain Vitamin E which is an antioxidant that clears free radicals from your body. Vitamin E also helps produce antibodies to kill bacteria that make you sick. Other rich sources of vitamin E include seeds and whole grains.
Citrus Fruits: Oranges, grapefruits, clementines, lemons, limes, and tangerines all contain Vitamin C, which is a powerful antioxidant that helps fight infection. Other good sources of Vitamin C include bell peppers, potatoes, tomatoes and kiwi.
Shrimp: Although shrimp contains cholesterol, it’s very low in fat and contains selenium, an antioxidant needed in small amounts to support the immune system. Other seafood and meats are good sources, too.
Yogurt: Yogurt contains probiotics, or “good bacteria,” that keeps your digestive system healthy and may also boost your immune system. Sauerkraut, miso, and tempeh also contain probiotics.
Green Tea: Contains antioxidants called polyphenols. A specific type, catechins, stimulates the immune system and stop disease-promoting compounds.
Source: Nutrition Watch- Saint Agnes Hospital: Volume 28
Here’s to boosting your immunity,
The Maryland Metabolic Institute at Saint Agnes Hospital
*****
At Saint Agnes Hospital, we believe that the care we provide our patients is second to none. We offer a full range of health care services and are proud that the doctors, nurses and health care professionals on our staff are the best in the industry. We believe it is our privilege to serve the people of the Baltimore/Washington area and to care for all patients who enter our doors. For more information, visit www.stagnes.org.