Five Tips for a More Healthful and Energized Life

(ARA) - Summer is officially over. The kids have traded in the swimsuits and beach toys for No. 2 pencils, spiral notebooks and new fall clothes. It’s back to school, back to Monday Night Football, and back to hectic schedules and routines.

How will you find the energy to resume exhausting morning car-pooling, after-school practices and weekend games? By pledging to commit to a healthier lifestyle. One of the greatest benefits of adopting better nutrition is increased energy. So say “buh-bye” once and for all to fast food and unhealthy snacks that zap energy, and “hello” to healthier living with these easy tips.

Pledge to Eat Smarter and Be More Active Today

Why wait? The “Just One More for Healthy Living Pledge” is a simple way for everyone in the household to increase nutrition and boost energy for a healthier lifestyle. Pledge now to add just one more daily serving of fruits and vegetables, including tomatoes; just one more weekly serving of lean protein such as tuna; and just one more physical activity a day. To sign up for the pledge and a free pledge starter kit (while supplies last) visit www.eatjustonemore.com

Stock Your Pantry

It’s so tempting to pick up a cheesy pizza or zip through your favorite fast food haunt for dinner after a busy day at the office. But one of the easiest and most cost-effective ways to improve your family’s nutrition is simply by stocking up on canned fruits and vegetables, such as Del Monte corn and tomatoes, and lean proteins such as StarKist tuna.

Assorted pastas (preferably whole wheat) as well as other essential ingredients such as spices and broths are perfect to have on-hand for basic cooking to more gourmet meal preparation. By planning ahead and stocking up on a few healthy staples, you’ll be prepared for quick and healthy meal options even during the most hectic weeks.

Bring Back Breakfast

According to recent studies, today’s busy working families, particularly children, are increasingly hurrying off to work and school without eating breakfast. Skipping any meal, particularly breakfast, causes blood sugar to dip and deprives the brain of the fuel it needs to perform, which can lead to decreased attention in the classroom and workplace. Establishing a basic eating schedule including three nutritious meals and one or two wholesome snacks a day is crucial; this helps to ward off hunger and prevents power outages!

More Matters

Research suggests that only 20 percent to 30 percent of Americans actually eat the recommended servings of fruits and veggies a day, which the Food and Drug Administration now advises is nine to 13 servings for optimal health. Eating more fruits and vegetables daily will not only make you feel fuller and more energized, but the vitamins, minerals and fiber found in them can help prevent heart disease, high blood pressure, certain cancers, type 2 diabetes and obesity.

Adding a diverse range of colorful fruits and vegetables might seem like a daunting challenge, at first. “A couple of easy additions to some of your favorites can really do the trick,” says Ellie Krieger, a registered dietician and host of the Food Network’s Healthy Appetite with Ellie Krieger. “For example, try adding some chopped fruit and nuts to your favorite cereal or oatmeal, or vegetables and tomatoes to an omelet. Toss some corn or peas into your favorite pasta or soup for lunch, or store convenient individually sized servings of canned or packaged fruit, such as Del Monte Fruit Naturals, in your desk drawer or office refrigerator for a nutritious afternoon snack. The key is making sure you always have fruit and vegetables easily at hand - fresh, canned or frozen.”

Don’t forget: you are what you drink! One of the most vital, yet often overlooked nutrients is water. Even the slightest amount of dehydration can cause fatigue.

Add Action

It is no surprise that most Americans spend a significant amount of time each day driving to and from work, sitting in front of a computer, and then plopping on the sofa to watch hours of television each evening. Experts say everybody should get at least 30 minutes of exercise most days, which can even be accomplished in 10 minute intervals if you can’t always find a free half-hour.

The most important thing is to set realistic, attainable goals and build activity into your daily routine. Try taking the stairs instead of the elevator at work or park further away at the grocery store. Walking is one of the most efficient and effective forms of exercising, and can also help to relieve stress, lift your mood, and help you sleep better at night.

“By learning how to eat well and stay fit, you can feel great and have more energy for you and your family,” Krieger says.

For more easy tips or delicious recipe suggestions, visit www.eatjustonemore.com.

Courtesy of ARAcontent

Tips from Shape Up Mom and Mother of 10, Kathryn Sansone

(ARA) – The holidays can be a joyous time of year. But, as the social calendar gets hectic, holiday menus are sorted, and shopping lists get started, it sometimes becomes challenging to get through the holiday season stress-free. In fact, according to an Opinion Research Survey, almost half of all women suffer more stress during the holidays.

Weight Watchers asked Kathryn Sansone, Shape Up Mom and author of “Woman First, Family Always,” to provide some helpful tips to jingle away the stress. The biological mother of 10 children, Kathryn has a realistic, practical and inspiring approach that millions of women follow.

Gift-Giving

Convenient Treats are Twice as Sweet

Giving holiday treats to friends and family and contributing desserts to holiday gatherings is an important part of the season. But, this doesn’t mean you have to spend hours in the kitchen. Give them a beautiful jar of homemade granola so they can enjoy this sensible snack during the holidays. Layer it with fruit, your favorite granola and Weight Watchers Vanilla yogurt. For a personal touch, wrap in a festive bow and attach the recipe.

Shopping

Shop from Friends

Not sure where to start your shopping? Buy gifts from friends and family who have small businesses. If you have a cousin who makes jewelry or a friend who does monogram soap, order a variety of gifts from them. You’ll feel good about giving them the business and you’ll treat your friends and family to a unique gift.

Taking Care of Yourself

There’s Always Room for Activity

When you feel overwhelmed, don’t eliminate exercise. “For most women, this area is one of the first to fall through the cracks when we get busy,” says Sansone. “I have to make it a priority to keep a workout a part of my day to decrease stress and lighten my mood. Things always have a way of getting done and I feel much better about my list of holiday ‘to do’s’ if I take that little time for myself.”

The best way to stick to an exercise routine is to put it on your daily schedule. Solicit a friend that will meet you for a walk after work and encourage you to adhere to your goals. Ask your spouse or a friend to help during the busy season. If they know how important it is to you, they can help you by picking up the kids or babysitting while you take 30 minutes to get in your workout.

In the Morning - Don’t Forget to “Fare” Well

It is easy to skip meals when we get busy and stressed. According to research from the National Weight Control Registry (NWCR), eating breakfast on a regular basis was one of the key strategies used by people maintaining weight loss. Eating breakfast may help to reduce hunger later in the day which can lead to overeating, and it also can provide key nutrients. One option for a quick, sensible breakfast is either the new Weight Watchers Caramel Apple muffins or toasted Whole Wheat English Muffins with sugar free jam or natural peanut butter. These food options are a great choice for on-the-go lifestyles without sacrificing taste.

Time Management

Scheduling is Key

Between the cocktail parties, work events, kids’ parties and family gatherings, scheduling activities can become a daunting task. It may be wise to make a separate calendar just for the holidays. For moms with kids, be sure to line up your babysitters early since their calendars are full too during the season.

Watching Your Weight

Scope Out the Buffet

According to an Opinion Research Survey, 1/3 of women felt that watching their weight was one of the main sources of stress during the holiday season. But you don’t have to deprive yourself of all those delicious holiday foods. Remember that eating is a social activity. By passing on holiday goodies, you have taken yourself out of the conversation.

So, scope out the entire table ahead of time, pick a few of your favorite items and take a bite of each. You don’t have to finish the whole thing. Another strategy is to bring a great-tasting sensible dessert, such as a tray of Weight Watchers Chocolate Candies. This is a great way to save calories while staying on track.

For more information visit www.WeightWatchers.com/SensibleFoods.

Courtesy of ARAcontent

Serves 4

POINTS value per serving : 3 (including either pecan crowns or caramel medallions)

Ingredients:
4 unpeeled Granny Smith apples (or your favorite apples)
1/2 cup water
1 tablespoon lemon juice
2 cinnamon sticks
1 3-ounce bag Weight Watchers Pecan Crowns or Caramel Medallions

Preparation

Preheat oven to 350 F. Using a melon baller or paring knife, de-stem and core each apple, leaving the bottoms intact. Place cored apples in 8-inch glass baking dish. Pour water around apples in baking dish. Add lemon juice and cinnamon sticks. Cut Pecan Crowns or Caramel Medallions into 1/4-inch pieces. Set aside 8 teaspoons of candy pieces. Place remaining candy pieces into each apple.

Place apples in oven and bake until apples are thoroughly cooked and fork-tender, about 30 to 35 minutes. Remove from oven briefly and top each apple with 2 teaspoons candy. Return to oven and bake until candy is just melted, about 3 to 5 minutes. Remove promptly and serve warm.

Additional Idea:
For extra low-calorie decadence, add a dollop of fat-free whipped topping to each apple before serving.