Saturday, January 30, 2010
Wednesday, January 27, 2010
Monday, January 25, 2010
10 Cool Ways to Beat the Winter Blues Keep Your Energy High and Mood Lifted
-- By Nicole Nichols, Fitness Instructor & Health Educator (SparkPeople)
Winter is in full force. As the days get shorter and the nights get colder, even the best of us can get a little down. The "winter blues" are characterized by the mild depression, lack of motivation, and low energy that many people experience during this cold season. Luckily, there’s a lot you can do to both prevent the blues from coming on and get yourself back to normal if they’re already here.
1. Exercise
As if we needed another reason to get fit! Exercise isn’t only for maintaining your weight and staying healthy. It’s great for relieving the stresses of life. Plus, the effects of a good workout can last for several hours after you hit the showers. You’ll have more energy throughout the day, and your metabolism with stay elevated too. Exercise also helps your mind by releasing those "feel good chemicals" that improve your mood.
2. Eat a Healthy Diet
What and when you eat has a great affect on your mood and energy. Avoid refined and processed foods (like white breads, rice, and sugar). These foods are not only devoid of the nutrients your body craves, but they zap your energy levels and can affect your mood—causing depression, lack of concentration, and mood swings. Try to incorporate more complex carbohydrates (whole wheat breads, brown rice, veggies, fruit) and get your daily 8 cups of water. These healthy foods provide your body (and mind) with nutrients, and stabilize your blood sugar and your energy levels.
3. Get Some Sun
Most people know that sunlight provides us with Vitamin D. But did you know that it also improves your mood? Winter days are shorter and darker than other months, and because of the cold weather, a lot of people spend less and less time outdoors. Lack of sunlight can cause many people to become depressed—without knowing why! Similar to exercise, sunlight exposure releases neurotransmitters in the brain that affect mood. Try to spend a little more time outdoors. Keep your shades up during the day to let more light in. Sit near windows in restaurants and during class. Try changing the light bulbs in your house to "full spectrum" bulbs. These mimic natural light and actually have the same affects on your mind as the real thing.
4. Act on your Resolutions
A recent study from the CDC showed a strong link between healthy behaviors and depression. Women who exhibited healthy behaviors (like exercising, not smoking, etc.) had less sad and depressed days than those whose behaviors were less than healthy. Although researchers studied women, the results are likely similar in men.
5. Avoid Binge Drinking
Staying in with a cold beer or a nice glass of wine may seem like the only thing to do in the winter months, and many people who feel down also tend to turn to alcohol when they’re feeling down. But alcohol is actually a depressant, and rather than improving your mood, it only makes it worse. Avoiding alcohol when you are already depressed is a good idea. Moderate drinking is fine for most people, but binge drinking (defined as having 5 or more drinks in one sitting) is never a healthy choice. The morning after will have you feeling sick, depressed, and even more tired, which will affect many aspects of your life. This will make your low energy and bad mood even worse.
6. Treat Yourself
Having something to look forward to can keep anyone motivated. Winter seems endless! But if you plan something exciting, your mood improves when you’re anticipating it and when the event actually comes. Plan something that’s exciting to you—a weekend trip, a day at the spa, a party (but keep #5 above in mind), or special event like a play, girls (or guys) night out, or sporting event.
7. Relax!
You’re busy! Work, class, family, friends, appointments, meetings—even if you enjoy being busy, everyone needs some time off. Don’t be afraid to say "No" to extra opportunities (covering a shift for a co-worker, bringing food to your son’s class party). Try to spend a few minutes each day doing nothing! Read a book or magazine, sleep in on the weekend, go to bed early, try some meditations, or take a yoga class. Relaxation, especially in the form of yoga, can alleviate stress and leave you with a calm energy. Mental exercises like meditation and positive thinking can help keep depression at bay.
8. Embrace the Season
Instead of always avoiding the cold and the snow—look for the best that it has to offer! Take up a winter sport like ice skating, snowboarding, hockey, or even sledding! Enjoy these opportunities while they last—after all, they’re only here a few months per year. Staying active will boost your energy. Seeing winter in a positive light, with all the fun activities that it has to offer, will keep your spirits high.
9. Get Social Support
Don’t underestimate the power of friends, family, mentors, co-workers, and neighbors. Who can you turn to when you’re down and need a pick-me-up? Keep a mental list of these special people and don’t be afraid to ask for help or encouragement when you need it. Something as simple as a phone call, a chat over coffee, or a nice email or letter can brighten your mood.
10. Catch some Zzzz’s
People naturally want to sleep a little bit more during the winter. But with all we have going on, sometimes sleep is the first thing to go. With a little time management, and some self-discipline, you can meet your shut-eye needs. Aim for 7-8 hours each night, and try to keep your bedtime and waking time consistent. That way, your sleeping patterns can normalize and you’ll have more energy. Try not to oversleep—those 12-hour snoozes on the weekend can actually make you MORE tired. Don’t forget naps! A short (10-30 minute) afternoon nap may be all you need to re-energize midday.
Bravo Smile
2075 SW First Ave. Suite 2K
Portland, OR 97201
Winter is in full force. As the days get shorter and the nights get colder, even the best of us can get a little down. The "winter blues" are characterized by the mild depression, lack of motivation, and low energy that many people experience during this cold season. Luckily, there’s a lot you can do to both prevent the blues from coming on and get yourself back to normal if they’re already here.
1. Exercise
As if we needed another reason to get fit! Exercise isn’t only for maintaining your weight and staying healthy. It’s great for relieving the stresses of life. Plus, the effects of a good workout can last for several hours after you hit the showers. You’ll have more energy throughout the day, and your metabolism with stay elevated too. Exercise also helps your mind by releasing those "feel good chemicals" that improve your mood.
2. Eat a Healthy Diet
What and when you eat has a great affect on your mood and energy. Avoid refined and processed foods (like white breads, rice, and sugar). These foods are not only devoid of the nutrients your body craves, but they zap your energy levels and can affect your mood—causing depression, lack of concentration, and mood swings. Try to incorporate more complex carbohydrates (whole wheat breads, brown rice, veggies, fruit) and get your daily 8 cups of water. These healthy foods provide your body (and mind) with nutrients, and stabilize your blood sugar and your energy levels.
3. Get Some Sun
Most people know that sunlight provides us with Vitamin D. But did you know that it also improves your mood? Winter days are shorter and darker than other months, and because of the cold weather, a lot of people spend less and less time outdoors. Lack of sunlight can cause many people to become depressed—without knowing why! Similar to exercise, sunlight exposure releases neurotransmitters in the brain that affect mood. Try to spend a little more time outdoors. Keep your shades up during the day to let more light in. Sit near windows in restaurants and during class. Try changing the light bulbs in your house to "full spectrum" bulbs. These mimic natural light and actually have the same affects on your mind as the real thing.
4. Act on your Resolutions
A recent study from the CDC showed a strong link between healthy behaviors and depression. Women who exhibited healthy behaviors (like exercising, not smoking, etc.) had less sad and depressed days than those whose behaviors were less than healthy. Although researchers studied women, the results are likely similar in men.
5. Avoid Binge Drinking
Staying in with a cold beer or a nice glass of wine may seem like the only thing to do in the winter months, and many people who feel down also tend to turn to alcohol when they’re feeling down. But alcohol is actually a depressant, and rather than improving your mood, it only makes it worse. Avoiding alcohol when you are already depressed is a good idea. Moderate drinking is fine for most people, but binge drinking (defined as having 5 or more drinks in one sitting) is never a healthy choice. The morning after will have you feeling sick, depressed, and even more tired, which will affect many aspects of your life. This will make your low energy and bad mood even worse.
6. Treat Yourself
Having something to look forward to can keep anyone motivated. Winter seems endless! But if you plan something exciting, your mood improves when you’re anticipating it and when the event actually comes. Plan something that’s exciting to you—a weekend trip, a day at the spa, a party (but keep #5 above in mind), or special event like a play, girls (or guys) night out, or sporting event.
7. Relax!
You’re busy! Work, class, family, friends, appointments, meetings—even if you enjoy being busy, everyone needs some time off. Don’t be afraid to say "No" to extra opportunities (covering a shift for a co-worker, bringing food to your son’s class party). Try to spend a few minutes each day doing nothing! Read a book or magazine, sleep in on the weekend, go to bed early, try some meditations, or take a yoga class. Relaxation, especially in the form of yoga, can alleviate stress and leave you with a calm energy. Mental exercises like meditation and positive thinking can help keep depression at bay.
8. Embrace the Season
Instead of always avoiding the cold and the snow—look for the best that it has to offer! Take up a winter sport like ice skating, snowboarding, hockey, or even sledding! Enjoy these opportunities while they last—after all, they’re only here a few months per year. Staying active will boost your energy. Seeing winter in a positive light, with all the fun activities that it has to offer, will keep your spirits high.
9. Get Social Support
Don’t underestimate the power of friends, family, mentors, co-workers, and neighbors. Who can you turn to when you’re down and need a pick-me-up? Keep a mental list of these special people and don’t be afraid to ask for help or encouragement when you need it. Something as simple as a phone call, a chat over coffee, or a nice email or letter can brighten your mood.
10. Catch some Zzzz’s
People naturally want to sleep a little bit more during the winter. But with all we have going on, sometimes sleep is the first thing to go. With a little time management, and some self-discipline, you can meet your shut-eye needs. Aim for 7-8 hours each night, and try to keep your bedtime and waking time consistent. That way, your sleeping patterns can normalize and you’ll have more energy. Try not to oversleep—those 12-hour snoozes on the weekend can actually make you MORE tired. Don’t forget naps! A short (10-30 minute) afternoon nap may be all you need to re-energize midday.
Bravo Smile
2075 SW First Ave. Suite 2K
Portland, OR 97201
Friday, January 22, 2010
Got kids bored by winter? Get them cooking
(ARA) - It's that time of year. The holidays are over, new toys have lost their glamour and cold-weather days are still ahead of us. This requires parents to be a little more creative when it comes to staving off the dreaded statement "I'm bored."
What can you do to keep kids entertained indoors this winter? Cook with them. Engaging kids in planning and making family meals has a host of benefits - including having someone to help with the dishes.
Cooking with your kids is beneficial for a number of reasons:
* Cooking is a bonding time.
* Cooking helps kids build self-esteem because they can see and taste the fruits of their labor.
* Kids who are involved in the cooking often become healthier eaters as adults.
* Cooking is a lifelong skill.
* Interacting with different kinds of foods teaches kids about the origin of the food and other cultures.
* Cooking teaches kids math, reading and chemistry skills.
* Kids who cook with their parents are less likely to use drugs, tobacco, or alcohol, according to The National Center on Addiction and Substance Abuse at Columbia University.
When it comes to finding a good recipe to create with your kids, Noodles and Company, www.noodles.com, a family-friendly restaurant chain that serves some of the world's most-loved pasta dishes, has a couple of recommendations. First, start with a family favorite. Noodles and Company suggests their popular version of Spaghetti and Meatballs (recipe follows). The recipe is complex enough that kids will feel like they've accomplished something while being simple enough that they are familiar with the outcome. Plus they'll love using their hands packing and rolling the meatballs.
Once your kids have mastered more basic recipes, try something a little more challenging like Pad Thai to help kids flex their culinary muscle, while learning about other cultures. Last, don't assume that kids don't like vegetables or complex flavors. Kids who are part of the cooking process tend to be more adventurous. Before you know it, your 2-year old will be noshing on raw green peppers.
Spaghetti and Meatballs
Serves four to six (about 18 to 24 meatballs).
Ingredients for marinara sauce:
1/4 cup extra-virgin olive oil
1 medium onion, finely chopped
3 garlic cloves, finely chopped
1 /4 cup white wine
1 tablespoon sugar
2 teaspoons sea salt or to taste
2 teaspoons freshly ground black pepper or to taste
1 (32-ounce) can of crushed tomatoes
1 (32-ounce) can of tomato sauce
2 dried bay leaves
1 bunch fresh basil, sliced
2 teaspoons crushed chilies
Aged parmesan or Asiago cheese
Marinara sauce preparation:
In a large pot, heat the oil over medium heat. Add the onions and garlic and sauté until the onions are translucent, about 5 minutes. Add the salt, pepper and sugar and stir. Add the wine to deglaze. Add the tomatoes and bay leaves, then simmer uncovered over low heat for 20 to 30 minutes. Remove and discard the bay leaves. Season the sauce to taste, adding the crushed chilies if you wish to have some heat.
Ingredients for the meatballs:
1 pound lean ground beef
1/2 pound bulk Italian sausage
1/3 cup fine dry bread crumbs
3 medium cloves garlic, chopped
1 teaspoon salt
2 teaspoons Italian seasonings
1 medium onion, finely chopped
1 egg
1/3 cup grated Parmesan cheese
2 tablespoons half and half
1/2 teaspoon ground black pepper
Meatball preparation:
Line a large shallow baking pan with foil and oil lightly. Combine all ingredients and shape into meatballs, about 1 1/2 to 2 inches in diameter. Broil the meatballs about 8 inches from the heat source for about 10 minutes. Turn and broil for 10 minutes longer so that the exterior gets seared evenly. Put the meatballs in a large saucepan and cover with marinara sauce. Cover and simmer for 20 to 30 minutes and serve over cooked spaghetti or with your favorite pasta. Garnish with fresh shaved parmesan cheese and fresh sliced basil.
Bravo Smile
2075 SW First Ave. Suite 2K
Portland, OR 97201
Tuesday, January 19, 2010
Healthy eating year round for head-to-toe beauty
(ARA) - From award shows to a simple coffee run, movie and television stars are known for looking photo-ready at any moment. While their appearances may seem difficult to maintain, experts behind the scenes say achieving head-to-toe beauty simply starts with the foods we eat.
Carrie Latt Wiatt, nutrition consultant to Hollywood's elite and author of "Eating by Design: The Individualized Food Personality Type Nutrition Plan" and "Portion Savvy," works daily with celebrities like Stacy "Fergie" Ferguson and other red carpet beauties to ensure their bodies are always ready for high-profile events.
"You can work toward desired health and beauty goals by following a balanced and portion-controlled eating regimen that can be maintained year round," says Wiatt. "A healthy diet can help keep skin looking more youthful, hair more vibrant and waistlines trimmer. No matter the occasion, following this approach offers long-term success."
With so many glamorous events, such as weddings, vacations and dates, dotting the calendar each year, a long-range view on beauty is especially important. One in three women begin to prepare for moments like these a month or more in advance, according to a new poll by the Florida Department of Citrus.
Wiatt fully understands how strongly women feel about looking their best at key moments and says the tips she shares with her clients are the same she would share with others.
"The first thing I tell my clients is to keep a food journal to identify and eliminate diet de-railing habits, such as late-night snacking, sugar addictions or baked goods at the office," says Wiatt.
With increased awareness of daily food consumption, Wiatt then works to integrate the following healthy lifestyle habits into daily regimens:
* Fill up on fiber. Dietary fiber can help keep you feeling full for longer. An entire medium grapefruit has 4 grams of dietary fiber, some of which is soluble fiber (pectin), which helps support healthy cholesterol levels. Enjoy half a grapefruit for breakfast and another half after your evening workout.
* Prepare your portions. Be mindful of portions by downsizing dishes at home. Measure correct portions the first time, so you have a visual blueprint in your mind.
* Shake up snack time. Eating well is all about flavor, texture and variety. For an energizing afternoon snack, try pairing a fruit or vegetable you love with a serving of walnuts to add protein, omega-3 fatty acids and a satisfying crunch.
* Eat your way to great skin. Your overall diet and health regimen may contribute to smooth, supple skin. The vitamin C found in Florida grapefruit and 100 percent grapefruit juice supports collagen production to help keep skin looking youthful, glowing and picture-perfect ready for whatever the day throws your way. Collagen breakdown in the skin may contribute to the appearance of wrinkles.
* Eat smarter. To regulate caloric intake, practice mindful eating instead of automatic eating. First, consult your brain: are you feeling hunger or boredom? Second, wait five to 10 minutes after experiencing diet-derailing cravings to see if they pass. Finally, when its mealtime, take your time and monitor for satiety - then stop when you are satisfied.
"The results of a balanced diet can be rewarding - especially when you reach a point where you're no longer afraid to reach into the closet, try on a favorite outfit and know you'll be ready for those planned or spontaneous special moments," Wiatt adds.
Visit www.GoFloridaGrapefruit.com for more healthy lifestyle tips and delicious recipes featuring nutrient-rich grapefruit.
Bravo Smile
2075 SW First Ave. Suite 2K
Portland, OR 97201
Wednesday, January 13, 2010
Monday, January 11, 2010
National Soup Month ... Find out What we are cooking at Bravo Smile in Portland: http://ping.fm/c3mO1
Sunday, January 10, 2010
Celebrate National Soup Month with simple homemade soups
(ARA) - Many people turn to a comforting bowl of soup to take the bite out of chilly winter days. January is National Soup Month, and what better time to discover just how simple it can be to make sensational homemade soups? Whether serving soup as part of an entertaining menu or an easy weeknight meal, making soup from scratch does not have to require hours in the kitchen.
Shortcuts, like starting with ingredients such as 100% natural Swanson chicken broth, which provides an ideal blend of stock, vegetables, herbs and seasonings, make it easy to create the perfect foundation for every soup recipe.
Here are some quick tips to help you enjoy soup this month and throughout the year:
* Cook up a family favorite during the weekend and save leftovers for school and work lunches or for suppers throughout the week.
* Entertaining? Turn your party into a soup sampler. Ask each guest to bring their favorite soup and serve in cups, ramekins or even shot glasses to encourage people to try all the different varieties.
* Fire up the slow cooker. In the morning, place ingredients into your slow cooker. Let the soup simmer throughout the day and you'll come home to an inviting aroma and a dinner that's ready to enjoy. Add a crusty bread or salad to round out the meal.
Twice-Baked Potato Soup and Savory Vegetable Beef Soup are two soups that can be prepared in under an hour. Both are sure to please friends and family. For more flavorful soup recipes, visit www.SwansonBroth.com and www.CampbellsKitchen.com.
Twice-Baked Potato Soup
Prep: 10 minutes
Cook: 45 minutes
Makes: 8 servings
6 large potatoes
2 tablespoons butter
1 small sweet onion, finely chopped (about 1/2 cup)
5 cups Swanson Chicken Broth (Regular, Natural Goodness or Certified
Organic)
1/4 cup light cream
1 tablespoon chopped fresh chives
Toppers
1. Heat the oven to 425 F. Prick the potatoes with a fork. Bake for 30 minutes or until the potatoes are tender. Remove the potatoes to a bowl and cover the bowl. Let the potatoes stand for 10 minutes. Remove the skin from the potatoes and mash the pulp.
2. Heat the butter in a 3-quart saucepan. Add the onion and cook until it's tender. Stir in the broth and 5 cups potato pulp.
3. Place 1/3 of the broth mixture into a blender or food processor. Cover and blend until smooth. Pour the mixture into a medium bowl. Repeat the blending process twice more with the remaining broth mixture. Return all of the puréed mixture to the saucepan. Stir in the cream and chives and cook for 5 minutes or until the mixture is hot. Season as desired.
4. Spoon 1/4 cup remaining potato pulp into each of 8 serving bowls. Divide the broth mixture among the bowls. Serve with one or more Assorted Toppers.
Assorted Toppers: Cooked crumbled bacon, shredded Cheddar cheese and/or sour cream.
Time-Saving Tip: Microwave the potatoes on HIGH for 10 to 12 minutes or until they're fork-tender.
Serving Suggestion: Serve with endive and sliced pear salad with lemon mustard vinaigrette sprinkled with crumbled blue cheese. For dessert serve chocolate eclairs.
Savory Vegetable Beef Soup
Prep: 10 minutes
Cook: 20 minutes
Makes: 6 servings
1 3/4 cups Swanson Beef Broth (Regular, Lower Sodium or Certified Organic)
2 medium potatoes, cut into cubes
1 cup cubed cooked beef
3 cups V8 100% Vegetable Juice
1 can (about 8 ounces) whole peeled tomato, cut up
1 bag (16 ounces) frozen mixed vegetables
1/4 teaspoon dried thyme leaves, crushed
1/8 teaspoon ground black pepper
1. Place the broth and potatoes in a 4-quart saucepan and heat to a boil over medium-high heat. Reduce the heat to low. Cover and cook for 5 minutes or until the potatoes are tender.
2. Stir the beef, vegetable juice, tomatoes, vegetables, thyme and black pepper in the saucepan. Cover and cook for 15 minutes or until the vegetables are tender.
Serving Suggestion: Serve with a tossed salad and Ranch salad dressing. For dessert serve dark chocolate cookies with vanilla cream filling.
Courtesy of ARAcontent
www.BravoSmile.com
2075 SW First Ave. Suite 2K
Portland, OR 97201
phone: (503) 222-3591
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