Tips for Your Teeth

Your teeth are vulnerable to nicks, chips, stains, and strains.  To protect your teeth from damage and injury, take these precautions:

• Always brush your teeth after eating.
• Don’t chew ice, pens, or pencils.
• Don’t use your teeth to open paper clips or otherwise function as tools.
• If you smoke a pipe, don’t bite down on the stem.
• If you grind your teeth at night, ask your dentist if you should be fitted for a bite plate to prevent tooth grinding.
• If you play contact sports lke football or hockey, wear a protective mouth guard.
• Always wear seat belt when riding a car.
• Avoid sucking on lemons or chewing aspirin or vitamin C tablets. The acis wears away tooth enamel.

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com

Myths on Exercise and Weight Loss

Exercise is a critical component in any effective weight-control regimen.  Unfortunately, some people have misconceptions about weight and exercise.  Here are some them:

Myth: Exercise increases your appetite.

Fact: Exercise is actually more manageable after exercise.

Myth: In order for exercise to be worthwhile, you must work out everyday.

Fact: Three times a week for around 20 minutes each time will burn off a significant number of calories.

Myth: Exercise must be extremely vigorous to achieve weight loss.

Fact: Moderate exercise like walking, if done on a regular basis, can be effective.  Daily 30-minute walks can burn up to 15 pounds a year.

Myth: The more you sweat, the faster you lose weight.

Fact:  There is no benefit to exercise sweating.  It can even be dangerous.  So don’t overdress for exercise, and don’t wear “sauna suits.”

Myth: Aerobic exercise is no better than any other form of exercise for weight loss.

Fact: Aerobic exercise (like cycling, walking or swimming) speeds up your metabolism for 4 to 8 hours after you stop exercising.  Therefore, additional calories will be bunred off long after you finish working out.

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com

Snacks Under 100 Calories

Snacking seems to be an intergral part of many people’s lifestyles, but when you’re trying to lose weight, your choices need to be prudent.  Whether you crave salty, fresh, or sweet foods, there’s a variety of food that will satisfy you yet help you lose weight.

Snack Food                                      Calories

½ cup vanilla ice cream                           92

1 cup tomato soup                                   90

½ cup plain non-fat yogurt

with ½ cup fresh strawberries                  86

5 vanilla wafers                                        85

2 saltines with 2 tsp. peanut butter          84

6 oz. grapefruit juice                                80

1 cup fresh pineapple                              77

1 slice raisin bread                                   70

2 tbsp. raisins                                           70

10 jelly beans                                           66

2 graham cracker squares                       60

1 sesame breadstick                                56

2 cups plain popcorn                                50

3 ginger snaps                                          50

1 oz. reduced-fat cheese                          50

1 cup fresh strawberries                           45

¼ cantaloupe                                            40                  

1 medium plum                                         36

1 medium carrot                                        30

2 slices melba toast                                  30

1 cup diet gelatin                                       20

2 stalks celery                                           16                  

So the next time you crave snacks, try choosing from the list above. 

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com

Holiday Tips, Part 2

Last week we discussed eating / dieting tips whenever you attend parties.  Now let's discuss in general how to have a good game plan during the hoilday season. 

• Review your eating habits from the previous year’s celebration. 
• Decide which customary holiday food habits you could easily change.
• Before digging in at a big holiday feast, imagine how you will feel after eating it. Visualize the bloated, uncomfortable, and guilty feelings you’ve experienced on past occasions.
• Forget about being “perfect” on holidays. Stringent dieting may be unrealistic and you could sabotage your efforts by setting standards that are too high.
• Learn to be festive without depending on alcohol.  A drink there, a toast there – the calories of alcohol can add up.  Substitute fruit juice or mineral water for alcohol.
• If you’re invited to someone’s home for dinner, ask if you can contribute a dish, then make it low-calorie.
• Remember that the major purpose of the holidays is to enjoy family and friends. Food and alcohol are secondary factors.

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com

Holiday Tips, Part 1

It’s December once again -- expect holiday parties, dinners, and pigging out.

As with most festive occasions, food plays a prominent role at most parties.  But you don’t have to stay home just because you’re dieting.

Here are some ways to enjoy the party and not blow your diet.

• At a buffet dinner, first look over all the food presented, then decide what you will and will not eat.
• If possible, inquire ahead of time as to what will be served at a party.  If nothing on the menu is allowed on your diet, plan to eat at home first.
• Ask your host or hostess if you can provide a platter of what you are allowed to eat, so you’ll be assured of something to munch on during the party.
• To avoid being tempted to eat a lot, don’t sit near the buffet table.
• Politely inform your host and hostess of your diet.
• Choose mineral water instead of alcoholic beverages.
• Make a point to socialize with other people or enjoy the entertainment rather than concentrating on eating.

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com