thenextmile

If you’re not eating breakfast, you’re missing out. There’s a reason it’s called the most important meal of the day – it helps put a jump start your metabolism for the hours ahead, helps get blood moving to your brain, and helps you stay on top of daily tasks. But if you’re like many people, finding the time to enjoy a healthy breakfast is the biggest obstacle. Whether you have 5 minutes for 50 minutes, there are some easy and healthy breakfast ideas that will help you kick start your day.

Step One – Plan ahead. Sounds simple enough, right? If you know you’re going to be rushed for time in the morning, just throw a few things together the night before when you’re cleaning up dinner. Fruit, some yogurt, and a whole wheat bagel can all be eaten on the way to work, and won’t fill you up on empty calories like with doughnuts and rolls.

Step Two – Whole Grains. Whole grains are great because they contain a good amount of fiber which takes up more room in your stomach and makes you feel fuller, longer. A whole grain bagel, toast, instant oatmeal or cereal are great ways to start your day and get a jump on your recommended daily fiber intake (at least 25 grams). They take minimum preparation and time.

Step Three – Think fruit. Fruit is for the most part, easy, portable, and full of vitamins and minerals. Enjoy some berries in your morning bowl of cereal, a banana, apple, or orange with your toast, or a bowl of melon if you have a few extra minutes to sit down. Fruit is low in calories, and contains some fiber as well.

Step Four – Get your protein! Protein helps promote muscle growth and also helps repair damaged muscles. Scramble up an egg, enjoy some yogurt or cottage cheese with your bagel, or have some milk or cheese. If you look to dairy such as milk, cheese, or yogurt for your morning dose of protein, you’re also doing your body a favor since dairy also contains calcium. Calcium helps build strong bones, and it’s suggested you get three servings of calcium each day.

With just a bit of planning, getting a healthy breakfast in just a few minutes is easy if you know where to look. When possible, look to get a serving of whole grains, fruit, protein and calcium with your breakfast. It can be as easy as a whole grain bagel with yogurt and fruit. Or oatmeal made with skim milk and berries.

Studies have shown that those who take the time to eat a healthy breakfast eat less during the day and generally weigh less than those who skip out on breakfast. So plan ahead, make smart choices, and eat up – your mind and body will thank you.

It’s estimated that the average adult gains anywhere from 2 to 7 pounds between Halloween and the New Year. And while you may drop some of the weight after the holidays are over, the pounds that stick around will add up year after year. That extra piece of your child’s Halloween candy, to Aunt Linda’s famous pecan torte are once a year treats you might feel you need to enjoy. And that’s fine, since there are some simple strategies that can help you enjoy all the holiday treats this season while keeping your waistline in check. Moderation is key, and with it you’ll be able to indulge without the guilt.

First, create a plan before the holidays. Have an idea how you’re going to incorporate a workout routine into your busy schedule. Studies show even a 30 minute walk three times a week can help ward off weight gain. And the more you move the better, you’ll burn more calories and have more room for that piece of pie. Don’t put your fitness goals off until the first of the year, finish the year strong and you’ll be able to start the year off without pounds to lose.

Second, be prepared for treats. If you work in an office, you’ll often find that the holidays often come with treats from coworkers and clients. Be prepared ahead of time and bring your own healthy meals and snacks so you won’t be tempted to overindulge on office goodies during that afternoon snack attack.

When you know you have a party or event to attend, eat something first. That’s right, eat something before you go. A piece of fruit, yogurt, or a slice of whole grain toast with peanut butter will cut the hunger pains so you won’t feel that you need to overindulge in everything. Enjoy a few treats, but don’t go overboard. When people deprive themselves all day to “save up calories” they get themselves in trouble because they find themselves so hungry it’s difficult not to overeat.

At holiday dinners, go easy on the dressings, gravy and high calorie condiments and enjoy seconds on vegetable and lean meats.

On days when you’re feeling tired or sluggish but still feel you need to get a workout in, commit to just 10 minutes of exercise. 10 minutes can get your heart rate up, and a little can go a long way. 10 minutes may also help pull you out of a slump and you may find yourself going for longer. To sneak in even more exercise, park far away from your destination and walk.

Seek out healthy options first. When you’re at a party, load up on healthy selections such as veggies, fruit, lean meats and dairy. You’ll not only get more nutrients, but you’ll also load up on fewer calories and be able to enjoy that dessert guilt free.

Watch the alcohol. The average alcohol drink can contain anywhere from 15-300 calories. Enjoy a glass of wine or a beer, then switch to water or diet soda. This can help cut hundreds of calories a day.

With a little planning you can enjoy the holidays, not gain weight, and stay in shape. It just takes a little bit of preparation.

Dry, itchy, flaky skin – it’s a sure sign that colder weather is upon us. As you get older, your skin produces less of its moisturizing natural oils. And dry indoor air this winter can cause your skin to become extremely dry. But you don’t have to suffer through the dry skin blues this season, there are a few ways to avoid and repair dry skin during these colder months.

First off, when bathing, avoid long, hot showers. Hot water strips the skin’s natural oils that help hold in moisture. Also, try to reduce the number of showers and baths during cooler months, one a day is best and will help prevent skin irritations. Milder soaps such as Dove or Cetaphil help calm sensitive skin. Avoid excessive scrubbing with loofahs, mitts or face clothes. When drying off, pat your skin with a towel instead of rubbing. And apply moisturizer while your skin is still a bit damp, this will help trap in moisture and help prevent dryness throughout the day.

When you are outdoors, be sure to cover any exposed skin. You can also use petroleum jelly on your face, lips and ears to help prevent dryness. And don’t forget the sunscreen on any exposed areas, even in winter. A sunscreen with built in moisturizers will help prevent dry skin and help keep you protected from the sun’s harmful rays.

While spending time indoors this season, try to use a humidifier in your home. This will raise the level of humidity and help your skin maintain it’s natural oils. You can also lower your thermostat to a cooler, but comfortable temperature. This will not only help you save on energy, but will also help prevent exposure to excessive dry heat.

If you do find yourself dealing with dryness, there are a number of things to help relieve the symptoms and help rejuvenate your skin.

Keep the itchy area well moisturized. Itching it will just make it worse. If dry skin is a problem in several spots on your body, try an oatmeal bath. Just wrap a cup of oatmeal in a cotton cloth and boil as you would to cook it. Use this as a sponge with warm, but not hot water. There are also a number of oatmeal bath products on the market.

For dry hands, try applying a thin later of petroleum jelly at night and then cover your hands with a thin pair of cotton gloves. Dry feet can also benefit from this treatment.

Your diet can play a huge roll in your skin health. Be sure to drink plenty of fluids each day and avoid caffeine and alcohol which have diuretic properties. Foods rich in omega-3 fatty acids such as seafood, nuts and oils can also help prevent dryness.

If you find yourself still suffering and nothing seems to help, call your doctor. He or she can prescribe creams that will help treat small, itchy areas.

Each year, nearly 15,000 people are infected with Lyme Disease in the United States. The infection is caused by a germ that is carried by deer ticks. These ticks, which are about the size of a sesame seed, can spread the disease to animals and humans through bites. While Lyme Disease is most common in rural and suburban parts of the Midwest and Northeast, the disease is found in virtually every corner of the United States.

The most popular symptom of Lyme Disease is a rash which can appear anywhere from three to thirty days after a tick bite. The rash usually looks like a bull’s eye, and may begin as a small red spot that grows larger. Some people with Lyme Disease have many red spots and some may have few or none. The spots can burn and itch. Other symptoms include fever, chills, headaches, stiff neck, fatigue and muscle aches.

It’s rare, but early-stage Lyme Disease can spread to the hart or the nervous system. If this happens, it can cause a slower or irregular heartbeat and can cause the face to droop, otherwise known as Bell’s Palsy. Those infected may feel numbness in the arms and legs, or swelling of the brain.

Diagnosis of Lyme Disease can sometimes be difficult due to symptoms that often times mirror those of other illnesses. Blood tests are often used to make a diagnosis, but these tests can often give false results. Many people who have been sick with Lyme Disease for less than a month often don’t have antibodies to the disease, which means they won’t have a positive blood test. However, if the infected person has been sick for more than 4 weeks, the blood test will almost always be positive.

Early stage Lyme Disease usually responds well to antibiotic treatments. It’s important to follow doctor instructions while treating the disease, since the disease can spread to the joints, nervous system and heart. Late stage Lyme Disease is also treated with antibiotics, many of which will help reduce the swelling and pain associated with the late stages of the disease. If Lyme Disease isn’t treated, it can spread to other parts of the body and cause arthritis and nervous system problems. Many people can have trouble concentrating, have sleep troubles or muscle weakness.

Lyme Disease can be prevented by avoiding tick bites. The easiest way to do this is to wear light colored clothing that covers most your skin when you’re out in the woods or overgrown grassy areas. This makes it easier to see ticks on your clothing. Insect repellant containing DEET can also help keep ticks from getting on your skin. After spending time outdoors, check your skin, including your scalp, for ticks and rashes. Pets also need to be checked. If you find a tick on your skin, use a pair of tweezers to grasp the tick’s body as close to your skin as possible. Then pull in a steady motion until the tick comes out. After the tick is removed, watch the bite area for a few months. If you get a rash, see your doctor and be sure to let them know you were bitten by a tick and when it happened.

There are a number of support groups for those with Lyme Disease and their families. Many offer 24 hour help hotlines and meeting groups. The Lyme Disease Foundation helps raise money for Lyme Disease research and also holds seminars to inform people about the disease.