Ilene’s Healthy Tips for October 20 – 24, 2014….. Plus enter a chance to win…….

Food for thought this week; staying healthy is tough – so let’s get tougher!

Ilene Yalen, MSRD WellAmerica 2014

Ilene Yalen, MSRD
WellAmerica 2014

Monday, October 20, 2014

Trying to stay fit on vacation? Talk about difficult! Why don’t hotels have exercise rooms?  Most of the time you have to either run up and down the stairs (don’t forget some good music to help you ignore the smiles or blank stares that bystanders give you), or you can run in place and do some core exercises in your hotel room and hope you don’t rattle the room below!

Tuesday, October 21, 2014

Feeling sleepy and fatigued at work?  Adequate sleep and rest are vital to health! Why is it so difficult to take a 15 minute cat nap, but it’s acceptable to take a 15 minute coffee break – which really only masks exhaustion?  Aim to eat a balanced diet and be active throughout your day. If you sit at your desk for hours at a time, focus on the 30/30/30 minute rule as eyestrain often contributes to fatigue; Every 30 minutes look 30 feet away from your computer screen for 30 seconds.

Wednesday, October 22, 2014

Trying to choose a healthy restaurant?  Where’s the vegetables, whole grains and fiber? Why do we have to order side salads, or extra vegetable dishes with most meals to come close to eating the recommended amounts every day?  Prepared well, healthy foods taste great!   Aim to skip the white bread and chips when eating out as refined flours ultimately spike your appetite and provide little nutrition. When you do receive your entrée, consider cutting it in half and ordering a side vegetable if it doesn’t come with one. You can take the other half of your entrée home or share it with your dinner partner. Although you have to speak up, most restaurants will oblige your requests.

Thursday, October 23, 2014

Why do fast food places show multi-sensory ads then offer incredible discounts? Making it practically free to Supersize?  And play loud music so you eat faster, often surpassing the time you should’ve felt full?  Aim to skip the fries or ask for a substitution like extra tomatoes, and steer clear of the sugary drinks and excess mayonnaise – unsweetened tea and mustard would be some better options.

Friday, October 24, 2014

Why are trans fats, chemicals, and artificial sweeteners and colors still allowed in our foods when there’s clear, mounting evidence that they’re risking our health? Why do stores push large packages and put highly processed foods, many with faulty health claims in the most convenient places?  Be wise and prepared! When shopping, offer children a choice between healthy foods (usually whole foods or those with less than 5 ingredients) so they don’t make a scene over the worst snacks that are conveniently located in the checkout lines.  To stay healthy and make a change, you need to get informed, be your own detective, and become unstoppable! And always remember – if the claims on labels sound too good to be true – they likely are.

ENTER TO WIN a $50.00 Trader Joe’s Gift Card…………..

All you need to do to enter our contest is to send a message to: telling us what your favorite healthy snack is.   Be sure to include a good contact phone number and your full name when sending in your email. Photos of you and your favorite healthy snack are greatly appreciated, but are not required to win. All entries need to be submitted by 11:59 PM, Sunday, November 30, 2014 and the winner will chosen by our WellAmerica staff on Monday, December 1, 2014.  The winning snack will be chosen based on creativity, ease of making it and nutritional content.  





Ilene’s Healthy Tips for October 13 -17, 2014

Summers over, but dehydration and heat illness can still occur! Here are some unusual signs (besides thirst and fatigue) that may indicate you’re dehydrated. Remember our thirst “meter” in the desert doesn’t keep up with our “need” for water.

Monday, October 13, 2014 – Dehydration can cause bad breath.

Ilene Yalen, MSRD WellAmerica 2014

Ilene Yalen, MSRD
WellAmerica 2014

Saliva is a natural cleanser which is needed to control the growth of odor producing bacteria. When you swallow, you rid the body of these bacteria. Dehydration can prevent your body from making enough saliva to swallow effectively, so bacteria stays in your mouth and continues to grow. Stay hydrated by sipping on water throughout the day and consuming high water snacks such as fruits and vegetables between meals.

Tuesday, October 14, 2014 – Dehydration can cause dry/flushing/itchy skin.

As you go through various stages of dehydration, you eventually lose enough blood volume to cause dry, flushed skin. With little blood volume and little fluid to perspire, your skin can become markedly red. Chronically, even mild dehydration can lead to rough, often red, itchy and flaky skin.

Wednesday, October 15, 2014 – Dehydration can cause muscle cramps.

The effects of heat and dehydration such as changes in sodium, potassium, magnesium and calcium can cause muscle cramping. Eating a balanced diet can replenish electrolytes lost during exercise and throughout the day.  However if you are exercising enough to sweat, you can minimize your risk of muscle cramps.

Thursday, October 16, 2014 – Dehydration can cause fever and chills.

It might sound counter intuitive, but if your body is severely dehydrated, you may experience symptoms like fever or even chills. Fever occurs as your body is unable to perspire adequately to cool you when you’re overheated, and chills can occur as low blood volume does not allow adequate control of your body temperature making it difficult to stay warm..

Friday, October 17, 2014 – Dehydration can cause headaches.

The brain sits inside a fluid sack that keeps it from banging against the skull. If that fluid sack becomes depleted because of dehydration, the brain can push up against parts of the skull and cause headaches. Aim to minimize or eliminate dehydrating drinks such as alcohol and caffeine filled drinks (especially energy drinks) and hydrate with water until your urine is lemonade color or clearer throughout the day.