Longevity... (the short version)

For the past 10 years or so, researchers have been planning the National Children's Study. This intensive undertaking will follow 100,000 children (and their mothers) from conception to age 21. The goal is to determine what factors impact growth, health, development, and chronic diseases.

Unfortunately, this information won't be available for... well, a while. But the Centers for Disease Control (CDC) reported on 4 healthy behaviors that help lengthen life spans.

- Be physically active.

- Eat a healthy diet.

- Don't smoke.

- Consume only a moderate amount of alcohol.

Participants with all 4 healthy behaviors had a 67% decreased chance of cancer and heart attacks _AND_ a 57% reduction from other causes of death (compared to those who did none of the above).

* For a summary of the CDC report-- http://www.webmd.com/healthy-aging/news/20110818/4-keys-to-a-long-life

* For info on the National Children's Study (closest location is Durham)-- http://www.nationalchildrensstudy.gov/Pages/default.aspx

* For more on physical activity & healthy eating, you've come to the right blog! Stay tuned for new weekly posts. Feel free to review older posts, too.

* For more info on quitting smoking, call 1-800-QUIT-NOW (1-800-784-8669). Or, check out http://www.quitlinenc.com/, http://www.cancer.org/ or http://www.heart.org/.

* For help involving alcohol use, call 1-877-619-3761 or go to http://fivecountymha.org/.

Start Packing... Ideas for Lunch

With school starting in a few days, are you looking for new, nutritious ideas to pack for your child(ren)?

But, packing a lunch isn't just for kids! As discussed in March 20's blog post, doing so is also a great way to save money & calories (not to mention, gas, time, etc.).

The basics include a low-fat protein &, preferably, a whole grain carbohydrate. Lunch is a great chance to add in fruits & vegetables, too! Many people also enjoy having a sweet or salty treat (just watch portion size). Review Class 1's summary if you want a refresher.

Need examples? Check out:

- http://kidshealth.org/parent/nutrition_center/healthy_eating/lunch.html#cat20738: helping kids make healthy choices at school, substitution ideas, & food safety.

- http://wendolonia.com/blog/bento-box-basics/lunch-box-idea-list/: foods by category for kids of all ages (recommended by a daycare provider).

- http://www.bluehealthadvantagene.com/individuals/health-library/brochures-and-guides/packing-a-healthy-lunch/: sample lunches, comparison to take-out, & practical tips.

- http://www.webmd.com/diet/healthy-kitchen-11/brown-bag-lunches?page=1: a bunch of lunch ideas that take just 10 minutes of prep time.

- http://www.webmd.com/food-recipes/features/work-lunch-brown-bag-tips?ecd=wnl_din_030711: several ways to spice up a sandwich & think outside the box.

Falling down on the job...

Today, I had a biscuit sandwich. And, I thoroughly enjoyed it!

As someone who lives a fairly healthy lifestyle and also gently encourages others to do so, you may be wondering how this could happen... But more importantly, why am I publicly airing my "indiscretion"?

Many people hesitate to adopt a healthy lifestyle because of "all or nothing" thinking. They tell themselves that being healthy means giving up all "bad" foods, always choosing nutritious foods, exercising every day for hours, etc. Otherwise, why even bother trying?

But, here in the real world, we get busy. We get cravings. We get invited to parties and family events. We eat at restaurants. These are all situations where we have some control but it's limited. So, here are realistic tips for dealing with times when you "fall down", too.

- Don't beat yourself up! If you're going to eat something indulgent, take pleasure in it. Take the time to savor how it looks, smells, and how each bite tastes. (By the way, eating slower tends to lessen how much you actually eat...)

- The indulgence needs to be an occasional, special treat... not an everyday occurrence.

- Can you find a slightly healthier version that will still satisfy? For example, ham is usually healthier than sausage. Can you leave off the butter or cheese? Could you add some veggies to bulk it up? Or, eating a broth-based soup or salad first might help fill you up.

- You always have control over how much you consume. How much do you need to feel satisfied? Can you share it with someone? (Remember, restaurant portions are very large!)

- Eat lighter, healthier meals before (if it's planned) and after to help compensate for the extra calories. Your splurge will dictate how long to modify. Lean proteins, whole grains, and fruits and vegetables are always recommended. Try to find lower salt and lower sugar foods, too. (Check out Class 1 and Class 2's summaries for more details.)

- Be more physically active than usual before (if it's planned) and after to help compensate for the extra calories. Your splurge will again dictate how long to modify. You can increase frequency, duration, and/or intensity. (For more details, check out Class 1's summary and/or March 26's blog post.)

For the record, I do try to practice what I preach... I did a 5K this morning (pre-biscuit). I ate until I was satisfied and left the rest. I am modifying my other meals.

When all else fails, remember that tomorrow is another day and another chance!

Fitting in Time to Get Fit

Do you ever wonder where your day went? With obligations like work, school, chores, family time, religious activities, volunteering, etc., we sometimes end up sacrificing sleep just to get stuff done. (BTW, as discussed in a few of April's blog posts, sleep is crucial when trying to lose weight or stay emotionally & physically healthy...)

So, how on earth can we fit in fitness?

- Find an activity you enjoy. It's easier to "find" time for things we like. Be realistic so you don't get hurt.

- Figure out why being active is important to YOU. Regularly remind yourself of this reason. (common reasons-- stress relief, more energy, weight loss, weight maintenance, look toned, reduce arthritis pain, increase longevity, keep up with the kids, help prevent or treat chronic health issues, achieve a specific fitness goal, etc.)

- Schedule physical activity & treat it like any other appointment.

- Multitask! Incorporate physical activity into an already scheduled activity.

*Do something active during family time like riding bikes or kicking a soccer ball.

*Walk for a few minutes during lunch, while the kids are at sports practice, while catching up with a friend, etc.

*Park farther away from the store.

*Exercise during TV commercial breaks. (The average 30 minute show has at least 10-15 minutes of commercials.)

- Consider reprioritizing... Will your life really be worse if you work-out instead of watching a re-run you've already seen three times? Can the chores wait 30 more minutes (or maybe even until tomorrow)?

For more info:

- Feb. 10th & Mar. 26th's blog posts

- http://www.myeatsmartmovemore.com/SimpleTips.html-- the "Move More" column has lots of tips & tricks.

- Sample flexibility exercises, strength exercises, & walking or running programs: http://www.myeatsmartmovemore.com/StartMovingMore.html

- Sample 10 minute workouts that require minimal equipment: http://www.marieclaire.com/health-fitness/news/10-minute-exercises-burn-fat?link=emb&dom=yah_life&src=syn&con=blog_marieclaire&mag=mar