Archive: May 2008

Mom was right!

All those motherly tips turn out to be just the right thing when living a healthy lifestyle

by Lisa Marie Metzler

Slow down and chew your food! Eat your vegetables! Sound familiar? If we knew what was good for us we ate our broccoli - or at least pretended we did by cleverly hiding it in our napkin. Turns out mom wasn’t nagging us just for the fun of it. She really knew what she was talking about and here’s why:

Eat Your Vegetables!

Why Mom was right: Studies show that eating plenty of vegetables (and fruit) rich in cancer-fighting antioxidants can help lower the risk of heart disease and stroke, control blood pressure and cholesterol, prevent certain types of cancer and guard against cataract and macular degeneration.

Put it into practice: Get your daily intake of fruits and veggies as recommended by the National Cancer Institute:

• One serving of a vitamin A-rich fruit or veggie. Some examples of these are cantaloupes, sweet potatoes and romaine lettuce.
• One serving of a Vitamin C-rich fruit or veggie. An orange, bell pepper or spinach fits the bill.
• One serving of a high fiber veggie or fruit like an apple, grapefruit or chick peas. Don’t forget to get in plenty of cruciferous veggies a week. Try Bok choy, broccoli, or cauliflower.

Don’t Skip Breakfast!

Why Mom was right: Think of it this way: You’ve been sleeping for 7 -8 hours and your body needs to recover from a brief period of starvation. Your blood sugars are low and if you don’t eat breakfast your metabolism will plummet and fatigue and hunger will set in my mid-morning. Eating breakfast not only feeds your stomach, but your brain.

Studies show those who eat breakfast are better able to concentrate and problem solve. If you’re trying to lose weight, eating breakfast will actually give you a fighting chance for the rest of day because it spikes your metabolism and fat burning ability. Plus you won’t feel starved by mid morning and deplete the vending machine.

Put it into practice: A glazed donut or a bowl of sugary coated cereal (even if the prize in the box is cool!) isn’t a wise choice. Instead, chose cereals rich in fiber or eat a whole wheat English muffin with peanut butter. If you’re short on time, have some grab-and-go food ready for the morning rush. Low-fat muffins, fresh fruit or a yogurt smoothie is a quick and healthy choice.

Slow Down and Chew Your Food!

Why Mom was right: Enjoying a leisurely meal seems almost impossible with our rushed lifestyle. But it’s really important to slow down and chew your food. Not only does chewing food thoroughly begin the process of digestion but it also triggers the body’s production of digestive enzymes, including salivary enzymes and digestive enzymes in the stomach and intestines. If you don’t chew your food thoroughly the environment in the gastrointestinal tract is thrown out of balance. Savor each morsel. Eating slower makes you feel fuller so you won’t need second helpings.

Put it into practice: Put your fork down between each bite. Sip; don’t gulp down your drink. Engage in dinner conversation and enjoy dinner time again! Oh, if you slow down and chew your food thoroughly, you’ll also cut down on that bloated gassy feeling after dinner. Darn. No more burping the alphabet at the table.

Sit up Straight!

Why Mom was right: When you sit up straight and walk with good posture your musculoskeletal is in balance. This is important because it helps protect the joints in the spine from excessive stress and guard against injury and possible deformity.

Put it into practice: Make a conscious effort to maintain good posture. At the office, sit with your back against the back of the chair with knees at hip level. The desk should be at elbow level. Don’t cradle the phone between your head and shoulder. Instead use a speakerphone or hold the phone in your hand. Get up and stretch often.

Drink Your Milk!

Why Mom was right: Low calcium consumption is the leading cause of osteoporosis for more than 30 million Americans, mostly women. But new research suggests milk has more healthy benefits too. Calcium can help prevent hypertension, cardiovascular disease, colon cancer and kidney stones. More recently, studies show that consuming three servings of calcium and protein rich dairy can also help you lose weight.

Put it into practice: Choose low-fat, varieties of milk, yogurt and cheese – organic is even better. Mix a quick smoothie by blending low-fat yogurt or fat free milk with fresh berries. Add low fat cheese to your eggs or top low-fat cottage cheese with fresh fruit.

Mom was right. So give her a big hug and eat your broccoli - at least on Mother’s Day!