All posts tagged “tips

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Four tips to a healthy Thanksgiving

Thanksgiving is almost here! This means it is time to bring on the turkey, mashed potatoes, stuffing and don’t forget the pies! We have four tips that will help you stay healthy throughout your thanksgiving feast.

The first tip is to…eat breakfast! This may seem like a shocker because most people save themselves for the big thanksgiving feast but this can have negative effects on your body. You become more tired and you tend to eat more than what your body actually wants. Eating breakfast gives you more energy throughout the day and allows your stomach to have a capability of letting you know when you are full.

Our second tip is listening to yourself. You know yourself better than anyone. Listen to yourself when you think you are full. There is no shame if you do not participate in 3rd or 5th servings.

Our third tip is to savor every bite. The more you enjoy your individual bites, the slower you will eat which will allow your stomach to catch up to your mind. This can help you establish the full feeling better.

Our fourth tip is stay active. Take your family and friends on a walk before and the meal. Play a game of football in the backyard or enjoy a game of tag. Stay active throughout the day will help you digest your food better, especially the slightly heavier foods such as your mom’s favorite stuffing recipe. Not only will this help you but it will also keep the little ones active and out of the kitchen!

The most important tip though is to enjoy yourself. No one loves counting calories or worrying about dieting on a big holiday. Listening to yourself and including a few more physical activities throughout the day are the two most important tips that you can add into your holiday routine. Enjoy the day and the time you spend with your loved ones!

caption-arrow  Feature photo by kristin :: thekitchensink

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Get cozy with butternut squash

One fall vegetable that people love to eat but hardly ever like to make on their own, because it can be difficult, is Butternut Squash. The skin on the butternut squash can be difficult to peel and the seeds and strings can be stubborn when you try to scoop them out. However, preparing butternut squash by yourself is rewarding in several ways. The meal becomes healthier, you enjoy it more since you put more hard work into making it and it saves you money!

Buying a butternut squash can save you a few dollars. A whole butternut squash can range from 23 cents to $1 per pound while the pre-cut butternut squash can be $3 to $5 per bag (usually 1 to 1.5 pounds in a bag). Sometimes the bags can add extra preservatives to make the squash last longer. Buying a whole, fresh butternut squash can eliminate some of those unwanted ingredients.

To help save you money and encourage you to make a homemade butternut squash meal, we have found a helpful trick! In two steps, the peel becomes easier to remove and the seeds and strong slip right out! All you have to do is stab the squash with a fork and then microwave it!  Click here for more instructions.

To get you into the kitchen and working with butternut squash, here are some delicious recipes for you to try out:

  1. Love chickpeas? Try out this Curry-Roasted Butternut Squash and Chickpeas Recipe.
  2. Crispy Butternut Squash Spinach Salsa with Bacon-Shallot Vinaigrette can be the perfect side dish or meal!
  3. Soup tastes even better when it is homemade and not out of a can! Try this Butternut Squash and Carrot Soup.
  4. Need something a little hardier? Try this Butternut Squash Risotto with Parmesan. It is super easy to make, delicious and quick!

Since the rain is here it is the perfect time to stay in your kitchen and try out some of the recipes!  Enjoy!

caption-arrow  Feature photo by bea & txema & alan

Pacific Crest Trail
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Go Wild – 4 tips to safe hiking

We all receive inspiration in many different forms. This can come from an experience, books or even watching a movie. In the film Wild it displays a woman who is hiking the Pacific Crest Trail on her own. She surpasses obstacles and creates a movement that motivates those who watch.  This leaves many of us anticipating on how we can accomplish a similar trip. Here are some tips to keep you safe while hiking:

  1. Disclose your location - Let people know where you will be hiking, the duration of your hike, who you are with and when they should expect you back.
  2. Watch the climate - Check the weather and be aware of the circumstances. There is nothing wrong with postponing a trip due to bad weather.
  3. Be prepared - Wear proper attire; carry supplies that you can anticipate to use (ex. First aid kit), have plenty of water available.
  4. Plan properly - Become familiar with the hike and stay on trail as best as you can. A map and compass are good tools to assist with direction.

The most important tip is to have fun and make the most of your journey. Take lots of pictures, and soak in the beauty of nature that is all around you.

caption-arrow  Feature photo by Miguel Vieira

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The Water Challenge – Do you have what it takes?

Today I am challenging you to drink more water. We all know water is important to keep us healthy. The thing is  most of us do not get enough of it. With this in mind, I am challenging you to simply drink more water.

If you are anything like me water it is not your go-to beverage of choice. There a few ways I have learned to sneak more water into my daily routine. Here are few:

  • Add your favorite fruits for flavor (I like strawberries and kiwis the best)
  • Drink a glass of water as soon as you wake up
  • Have a fun color or printed reusable water bottle
  • Have a glass of water with every meal

The amount of water we need varies person to person. The stand by  of 64 ounces (8 cups) is a good goal to strive for.

So drink up! Challenge yourself over the next few days to drink more water.  If you take the challenge, report back here with your tips on adding more water to your day.

caption-arrow  Feature photo by Gib3102


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Dodging Restaurant “Calorie-Bombs”

A restaurant dining survey performed by the market research group, LivingSocial, found that the average American eats out on 4.8 occasions each week. Nearly half of these respondents described themselves as “meat lovers,” 22 percent said that they had a “sweet tooth,” and 19 percent were self-described “fast food junkies”. With the common tendency that many of us have to overdo it or splurge when it comes to eating, we need to be especially careful when eating in restaurants. While restaurants happily cater to our “guilty pleasures”, they are often less concerned about our waistlines and general health. The following are several “traps” that we can allow ourselves to become ensnared in when eating out.

  1. Beware the starters. Read More
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Enjoying your skiing vacation – 7 tips to keep you healthy

Check out these 7 tips from our ODS eDoc team regarding the winter ski season to make sure you have a happy and healthy day in the snow.

1) Prepare yourself physically. Preparing yourself through physical activity, both aerobic and strength training, will help you to be able ski more proficiently and to avoid post-exercise soreness. Many articles that you read about exercises to prepare for ski season have merit. A couple of the better articles can be found here and here.

2) Respect the altitude. Particularly during the holiday season and spring break, most people at my local ski area are “flatlanders”, living thousands of feet lower than the base elevation of 10,700 ft. It is virtually impossible to travel from near sea-level to this elevation without experiencing some symptoms of altitude sickness. Not to mention the effect of altitude on physical exertion in an environment with a reduced partial pressure of oxygen. While it can take several weeks to acclimatize to a higher elevation, after just a few days, the body becomes more efficient at extracting oxygen from the air and physical performance improves. Altitude-related symptoms can include difficulty sleeping, dizziness or light-headedness, headache, fatigue, loss of appetite, nausea, rapid heart rate, and shortness of breath. Any of these can be accentuated by overexertion, dehydration or alcohol consumption. Most can be lessened by a more gradual increase in elevation or by moderating activity levels during the first few days at altitude.

3) Don’t try to squeeze every minute out of your daily ski pass. Read More