Tips from the TopHealth News letter

Simple Tips to Slimmer Waists

• Eat an Energizing Breakfast of high-fiber cereals, whole-grain bread and fruit.
• Fight Boredom and the temptation to snack by posting a list of small projects on the refrigerator. Tackle an item, fight boredom.
• Eat 50 % less than you normally eat. Use smaller plates.
• Regular aerobic exercise raises your metabolism during and after your workout.
• Bite into a pickle or lemon. Not available, brush your teeth.
• Eating slowly for 20 minutes allows your brain to know there is food in the stomach.
• Cut back on salt intake.

Quick Hands on Stress Relief

• The Scalp Soother Place thumbs behind your ears and spread your fingers on top of your head. Move your scalp back and forth slightly by making circles with your fingertips for 15-20 seconds.
• The Eye Easer. Close your eyes and place your ring fingers directly under your eyebrows, near the bridge of your nose. Slowly increase pressure for five seconds, then gently release. Repeat 2-3 times.
  
• The Shoulder Saver. Place your left hand on the right side of your neck by your shoulder. Press fingers firmly into the muscle while tucking your chin in toward your chest. Hold this position for 10 seconds, release, then repeat on the left side.
• The Palm Pleaser. Lace your fingers together, leaving thumbs free. Slowly knead your left thumb into the palm of your right hand for 20-30 seconds. Then repeat on your left hand.

Amazing Allergy Facts

1. Sensitive to pollen? Washing your hair before bedtime removes any pollen and will keep it from settling on pillows and bedding.
2. Fight dust mites which love to nest in area rugs by placing the rugs outdoors in direct sunlight for a few hours until they become warm and dry. Dust mites will dry up and die.
3. Though 20% of Americans believe they have a food allergy, true food allergies are very rare. Most of the reported systems are due to digestive problems, food poisoning or stress.
   

Colorectal Awareness Month

Nutritional Tips

A balanced diet can help to promote colon health, according to the Mayo Clinic. Their tips below provide information on foods that will maintain a healthy colon and overall health. What do most of these foods have in common? A high dose of fiber. Fiber, or roughage, can also lower your risk for diabetes and heart disease.

Fruit - Fresh fruits contain antioxidants, fiber and water, all of which can keep your colon healthy. Strawberries, blueberries and raspberries can provide all of these nutrients. Bananas, apples and pears are other options that are rich in fiber.

Vegetables - Vitamins B6 and B9 can help lower the risk of colon disease, according to the Mayo Clinic. Carrots, potatoes with the skin on, peas, spinach and dark, leafy greens all contain healthy doses of B vitamins

Whole Grains - Whole and multi-grains contain fiber that promotes the regular passage of waste products through the colon. Brown rice, whole grain bread and whole wheat pasta can be beneficial to colon health. Ready-to-eat cereals made with whole grains and oatmeal are other good choices.

Legumes - Kidney beans, black beans, split peas and lentils can promote colon health. Each of these foods contains at least 15 grams of fiber per cup.

Nuts - Nuts can provide fiber and also satisfy the craving for a salty snack without compromising the health of your colon. Pecans, almonds, pistachios and sunflower seeds are high-fiber snacks that, when eaten with a healthy diet, can reduce the risk of colon cancer.

Dairy Products - Low-fat dairy products may play a role in colon health due to their calcium content. Skim milk and low-fat cheeses and yogurt may be linked to lower risks of colon cancer.

The link below provides additional information on the benefits of fiber.

www.mayoclinic.com/health/fiber/NU00033