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September 2007 Kick-Start Your Day Think you're doing yourself a favor by not eating breakfast? Think again. Studies show that breakfast-skippers actually take in MORE calories by the end of the day than people who have a morning meal. Why? When you bypass breakfast, you end up being so hungry that by the time you finally do eat, you're likely to eat too much. And, when you let yourself get that ravenous, you're more likely to grab whatever is convenient (which is often processed, high-cal, high-fat foods) than to look for something healthy. Now if that isn’t enough to convince you to eat that first meal, check this out: At night, your metabolism naturally slows down while you sleep, but it doesn’t rev back up again UNTIL you eat. Skip your morning meal, and your metabolism will remain at slow speed to conserve calories! Starting your day with a balanced breakfast can put you on the fast track to good nutrition. Junk Food Overload Avoid the “Freshman 15” Fall Into Fitness With These According to a National Health and As college freshmen start their first Autumn Exercise Tips Nutrition Examination Survey, one- semester, they are probably worried April showers bring May flowers, but third of the U.S. diet consists of junk about the dreaded “freshman 15.” September brings cooler weather just food—an astonishing figure! But, what The weight gain that many college right for the outdoor exercise routine. exactly is “junk food”? students experience is often a result The American Heart Association Junk food is a term used for foods of stress, lifestyle changes, new food recommends getting 30 minutes of that taste good, are high in calories choices and a change in level of moderate exercise at least 5 days a and quick to prepare, and have little physical activity. week, and fall is a great time to nutritional value. While most people Try to avoid skipping meals so you rededicate yourself to a consistent have their own list of foods that they don’t overeat at the next meal. fitness routine. would consider junk food, it generally Watch portion sizes, especially Walking, hiking and cycling are all refers to foods that are high in salt, those late-night snacks. awesome in the fall. Discover park sugar, (such as soda pop, candy, ice Keep healthy grab-and-go snacks trails and take in some new scenery, cream and most pastries), high in fat available like granola or breakfast whether you're walking, biking, or in- (particularly saturated fat—such as bars, fresh fruit, peanut butter and line skating. If you live near the burgers, pizza, hot dogs, french fries crackers or trail mix. beach, get out and play volleyball, and most fried foods). Finally, don’t forget about physical throw the Frisbee around, or play a activity. Walk or bike across campus. vigorous game of fetch with your dog. A poor diet, especially one with Take advantage of recreation facilities It's a great time to do beach activities excessive junk foods, is a common to workout or swim. Join an intramural because it's less crowded. If you're cause of depression. The levels of team. near a lake, try kayaking or canoeing, brain chemicals called neuro- transmitters, which regulate our for an excellent whole-body workout behavior, are controlled by what we Fuel Up for Fall Sports and a great change of pace. eat, and neurotransmitters are closely The fall school sports training If you're spending the afternoon linked to mood. schedule is under way and athletes taking kids to soccer practice, instead need to focus on consuming adequate of reading a book or visiting with The Mental Health Foundation says amounts of calories, carbohydrates, another parent, walk or jog around the scientific studies have clearly linked protein and water. outside of the field while they practice. attention deficit disorder (ADD) and Teenage athletes need enough And remember, it doesn't have to depression to junk food and the calories to maintain their growth and seem like exercise to be a great absence of essential fats, vitamins an additional amount to accommodate workout. Raking leaves or doing some and minerals in industrialized diets. their working muscles. Spreading fall outdoor yard work is a great way meals throughout the day is a good to get the heart pumping, and it's It is critical that parents introduce way to get the fuel you need. great calorie-burning. healthy foods and snacks to their children, training them to avoid junk Also, plan your meals around carbo- hydrates and protein. Good food food. This process actually begins choices include: No Couch Potatoes! when the child is in the womb through the mother’s diet, but it is never too Peanut butter and whole grain bread Enjoy your favorite fall TV shows on late to late to add fruits and Sliced turkey in a whole wheat pita a treadmill or exercise bike. The vegetables to the menu. Whole wheat pasta with baked chicken same goes for watching all those Scrambled eggs and whole-wheat toast. college and professional football games. Get out of the recliner! Back-to-School Lunch Ideas Time to break out your trusty lunch pails and get to work on lunches! If you are fresh out of ideas for what to pack, here are some suggestions: One mom says her son’s lunch is Can an Apple a Day easy to pack. He likes peanut butter Really Keep the Doctor Away? and jelly...just about every single day. Now, numerous studies are On Sunday night, she makes up a confirming one of the more common week's worth of peanut butter and jelly adages of our time: an apple a day sandwiches and pops them in the can, indeed, keep the doctor away. Product of the Month freezer. In the morning, she gets one A Canadian study in 2005 con- Even the most well-intentioned out and puts it in his lunchbox and it is cluded that apples are extremely high parents often struggle with giving their unthawed by lunch time. This saves in antioxidants. When your body lacks families the right balance of nutrients. her from trying to make a sandwich vital antioxidants, your immune Picky eaters, allergies, and busy every single day. Another time saver system becomes overworked, your lifestyles tend to make healthy is to have baggies of chips, carrots, energy and stamina decline, and free nutrition choices challenging. Plus, raisins, etc... already prepared so that radical damage begins to occur, which families receive such an abundance of she can just grab and go. can lead to illness. mixed messages about nutrition, they Other great lunch ideas are: often don't know how to interpret What makes apples so a-peeling? them. However, what is known for 1) Make your own Lunchables. Cut, A new study just concluded that sure is that most people, especially with a small cookie cutter, out apples also have very high cancer- children, do not get the recommended cheeses and meat to fit on crackers. fighting properties. The study, amounts of nutrients they need from Purchase sectioned containers and published in May of this year, states food alone. The suggested guidelines have your child make their own that apples may be a standout in the for fruit and vegetable consumption stackable lunch. antioxidant crowd. The researchers per day is simply not a reality for identified a group of phytochemicals 2) Hard boil eggs to take to school. that proved to be potent against at today’s busy families. This is why These are such a great source of most nutrition experts now agree a least three different types of human protein and these also can be made cancer cells: breast, colon, and liver. nutritional supplement taken everyday ahead and kept in the fridge (just be is vital for optimal health. Both of these studies confirmed that sure to keep them separated from the the peel was the most vital part of the ® Eniva Kid's VIBE is the perfect raw eggs!!) fruit. Traditionally, apple peels had companion for children and families 3) Pita pizzas can be a delicious been considered healthy because of who need help supporting their treat for school. Use whole wheat their fiber content—the peel contains nutrition goals. With Kid's VIBE, the pitas and low-fat cheeses on these to about 75 percent of an apple's total whole family will feel good about cut down on the calories. dietary fiber. The 2007 study getting the nutrition they need. Kids screened a group of phytochemicals will love the great-tasting berry A nutritious lunch doesn't have to with powerful anticancer effects. The formula, and parents will appreciate revolve around a traditional sandwich; results showed that apple peels had its safe, 100% natural and well- consider different pita breads or tortilla far more potent antioxidant activity rounded formula. Plus, it's perfect for wrappings filled with a favorite and anti-cell proliferation properties kids who don't like tablets or sandwich meat or salad, meat and against human cancer cells than did chewables. cheese kabobs, or a macaroni salad. the apple flesh. Salsa and chips, assorted pickles, or Apples have lower concentrations of veggie sticks and slices with dip make antioxidants than some other fruits, Calendar of Events a lunch box bonus sure to please particularly many berries, but most kids. researchers believe that their year- September 30 round availability and greater 1-4 PM Become a Cash Magnet popularity make them an ideal source Metaphysical Matrix of antioxidants for the masses. Older 2727 Fondren, Suite 5M Home computers are being called studies have also linked apple Houston, TX 77063 upon to perform many new consumption to a reduced risk of lung cancer, heart disease, and strokes. October 20 & 21 functions, including the consumption Katy Women’s Show of homework formerly eaten by the For further information or to order Merrell Center dog. wellness products please contact Katy Texas Linda Ballesteros, CNHP at 832-640-4922 or MPowerWellness@sbcglobal.net The key to an Abundant Life is a Healthy Mind in a Healthy Body.
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