Take a Time-Out Before You Burnout!

Do you sometimes feel as if you're living in fast-forward, trying to stay one step ahead of the craziness we call life? I know I do! There's the work project that's due next week, the preparations for your weekend dinner party to attend to, or the study session to help your son or daughter (or grandchild) get ready for a test — but there doesn't seem to be any time for fun! And just when you think you finally have it all under control — here come some more tasks and responsibilities!

Time out! The nonstop roller coaster of life might not cut you any slack — but you can give yourself a break. It's time to start living for today! If not, you're going to turn around one day and wonder what you've been busy with your whole life, and when you get to start enjoying it. We all need to take a step back and let ourselves relax and recharge — and make time for the things that are really important.

What I want you to focus on in the coming week is slowing down your forward thinking, just a little. Invest a little time in the here and now to enjoy yourself. Sit down and read to your child or grandchild, pick up the phone and call that friend you've been meaning to call for months now, or just sit by a window and watch the beautiful sunset instead of rushing right by it. All your tasks and responsibilities can be taken care of in due time, you'll see.

It's just a half hour — you can afford a daily 30-minute break to just enjoy yourself! In fact, you can't afford not to. At the rate you're going, you're headed for burnout. This half hour will allow you to restore your energy so you can hit your to-do list with newfound vigor!

Does "Fat Free" Mean "Calorie Free"?

When fat-free and reduced-fat snack foods like cookies and chips flooded the market a few years back, they were heralded as a major advance in the battle against obesity. Not to miss the bandwagon, makers of foods that never contained fats to begin with — like pretzels and gummy bears — proudly added the words "fat free" to their labels.

But soon people began to see that fat-free foods weren't the answer they had been hoping for. Instead, they found that even though they were eating less fat by choosing these foods, they were still eating far too many calories and gaining weight.

One problem was that many people took "fat free" to mean "calorie free." In fact, fat-free foods can contain nearly the same number of calories as the original versions. For example, one brand of reduced-fat sandwich cookies contains 150 calories per serving, while the original version contains 160 calories per serving. That isn't a very significant difference.

Another problem was that many fat-free snacks aren't very filling for their calorie count, so it's easier to eat a lot of calories and still not feel full. Compare how satisfied you'd feel after eating a few fat-free cookies to how you might feel after eating 5 cups of air-popped popcorn or 3 cups of watermelon chunks, for example. All of these portions have the same number of calories — about 150 — but there's a big difference in how "full" you'd feel when you were done.

The bottom line is that there's more to losing weight and keeping it off than just cutting out fat. Remember, fat free is only one part of the story. Don't be deceived. Remember to read labels, count calories, and compare fat-free options with other healthy choices.

Shin Pain While Walking

Question:

I love walking, but when I walk at a fast pace my shins really start to hurt. What can I do to stop the pain?

Answer:

First, make sure your walking shoes have good arch support, since shin splints often happen because of a fallen arch or flat feet. Also, try to avoid walking hills until you've walked on a flat surface for at least five minutes. This will warm up your shins so they don't become overstressed.

If you want to strengthen your shins, here's an easy towel exercise you can do! Sit in a chair, your feet bare, and place a rolled-up towel just in front of your toes. Grab the towel between your toes and your forefeet and unroll it, flexing the arches of your feet at the same time. Try to do this for 15 to 30 seconds every other day. It will help you keep up the good work and stay fit.

Metabolic Syndrome

In recent years, health experts have become increasingly interested in a collection of risk factors known as metabolic syndrome. They have found that people with metabolic syndrome are at an elevated risk for developing cholesterol deposits in the walls of the arteries (atherosclerosis), which causes most heart attacks and strokes. Metabolic syndrome also raises the risk of developing type 2 diabetes.

Because these illnesses are among the leading causes of death in the United States, preventing or treating the individual conditions that make up metabolic syndrome could save many lives. People may be diagnosed with metabolic syndrome if they have three or more of the following conditions:

• Increased abdominal fat: a waist circumference greater than 40 inches for men or 35 inches for women
• Elevated blood pressure on several measurements: 130 mm Hg or greater systolic (top number) or 85 mm Hg or greater diastolic (bottom number)
• Elevated level of triglycerides (blood fats): 150 mg/dl or higher after a 12-hour fast
• Low level of HDL (the "good") cholesterol: lower than 50 mg/dl for men or 45 mg/dl for women
• Elevated blood sugar levels: 110 mg/dl or greater after a 12-hour fast

While researchers are still investigating why these factors often occur together, they suspect a gradual resistance to insulin in the body may be to blame. Insulin is a hormone that helps the body's cells use the glucose supplied by food. If the body doesn't use insulin efficiently, cells can't take up as much glucose, so it accumulates in the blood. In response, the body makes more insulin, overloading the blood. As a result of the excess insulin, triglycerides and other fats build up in the blood, increasing the risk of abnormal cholesterol. At the same time, kidneys become strained by the additional load, leading to high blood pressure.

In some cases, the cause of insulin resistance may be genetic or environmental. But most of the time, overweight and inactivity seem to be the culprit. Metabolic syndrome occurs in only 5 percent of adults of normal weight but in 22 percent of those who are overweight and 60 percent of those who are obese. Lifestyle changes such as losing excess weight, exercising, and quitting smoking can help to prevent or treat metabolic syndrome. If you suspect you're at risk, ask your doctor to evaluate you for this serious condition.

Detroit Athletic Company

A Healthy Dose of Whole Grains

Are you making a conscious effort to make the

healthy switch to whole grains? Whole grains are

full of nutrients with lots of vitamin B and E, iron,

and magnesium, — offering much more nutritional

value than refined grains. The best part is that

they're becoming more readily available. You can

substitute brown rice for white rice at most

restaurants and grocery stores across the country

are carrying more and more whole grain options.

This week, include some whole grains on your

menu with this satisfying wild rice dish that you

can compliment with a delicious salad of leafy greens.

Wild Rice and Almonds With Chili Chicken Breasts

Ingredients

• 3/4 cup wild rice
• 1 bay leaf
• 4 chicken breast halves, boned and skinned
• 1 teaspoon fresh lemon juice
• 1 teaspoon chili powder
• 1 teaspoon canola oil
• 1/2 cup green onions, sliced, with top
• 1 tablespoon lemon peel, grated
• 1/4 teaspoon salt
• 1 lemon, cut into wedges
• 1/2 cup organic almond slivers

Preparation

In medium saucepan over medium-high heat,

bring rice, 1 1/2 cups water and bay leaf to

boil. Reduce heat to medium-low, cover and

simmer about 40 minutes until rice is tender

and water is absorbed.

Rub chicken with lemon juice and sprinkle

with chili powder (about 1/8 teaspoon per side).

Heat oil in skillet over medium-high heat. Add

chicken, sauté 3 minutes, then turn over

chicken and cover skillet. Cook 8 to 10 minutes

until juices run clear when chicken is pierced with

knife point.

When rice is cooked, reduce heat to medium-low. Mix in

onions, almonds, and lemon peel to heat through;

mix in salt. Divide rice and chicken among four plates.

Serve with lemon wedges.

Makes 4 servings

Prep Time: 15 mins
Cook Time: 55 mins
Total Time: 1 hr 10 mins

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 342
Total Fat: 2 g
Saturated Fat: 1.6 g
Cholesterol: 84 mg
Sodium: 380 mg
Total Carbohydrate: 29 g
Dietary Fiber: 2 g
Protein: 35 g

Recipes Source: California Almond Board

Lighten Up Family Favorites

Remember Mom's rich brownies? Or Grandpa's five-alarm chili? They're in every family — sacred recipes that get passed down through the generations. The problem is that family favorites often aren't as healthy as they could be. But with a few alterations to the recipe and cooking methods, you can still enjoy the tastes you love while cutting out excess fat and calories. Try the following tips:

Spray, don't pour: Coat pans and baking dishes with cooking-spray butter, margarine, or oil.

Go nonstick: A nonstick pan can reduce the need for fat when you sauté.

Reach for broth: Sauté vegetables in low-sodium vegetable or chicken stock for great flavor minus the fat.

Strip the skin: Cut calories by always removing the skin from poultry and trimming visible fat off meat.

Soak up the flavor: Leaner cuts of meat can be less tender. Use a low-sodium marinade to add flavor and help tenderize.

Switch tactics: Bake, boil, or broil meats and other foods you'd normally fry.

Cut back: Cut the amount of cheese and other fatty ingredients in your favorite recipes by one half, or replace them with low-fat versions.

Get saucy: Try replacing some or all of the fat in baking recipes with applesauce.

Go veggie for a day: Replace meat in dishes with beans or meat substitutes like tofu or vegetarian crumbles.

Slow cook: Use a slow cooker to turn lean meats, vegetables, and beans into delicious soups, stews, and casseroles without adding fat.

Spice things up: Add flavor but not fat to foods with dried and fresh herbs and spices. From the sweet and citrusy flavors of basil and lemongrass to the distinctive flair of cilantro to the richness of curry, a world of flavor awaits your exploration.

Get to know yogurt: Replace the sour cream on your table with low-fat plain yogurt. It makes a great topping for baked potatoes.

And remember, no matter what you're cooking or baking at home, always keep portion control in mind when you sit down to eat it. Moderation is a key to success!