Lighten Up 4 Life
hometeam standingslocal eventshealthy eatingexercisetools
  Health and Wellness
   
  sleep Lack of Time, and Being Stressed Are All Too Real During the Holidays.

We just accept that holiday stress is the norm, and we put too much on our plates, and expect everything should be perfect. How did it come to this, and more importantly why do we think that our holiday should live up to an advertisement about the perfect gift, set in a flawlessly decorated living room, and with soft holiday music playing in the background?

Read more…

     
  fitness buddies Weight-Loss Tips to Get You and Keep You In Shape 

Avoid high-fat meals
Keep an eye out for meals that use the following words in their description: Au Gratin, Parmigiana, Tempura, Alfredo, creamy and Carbonara, because these descriptions usually mean a "high-fat" content. Read more…
     
  meal plans Planning Your Meals Ensures A Better Chance of Successful Weight Loss

By planning ahead and using pre-designed meal plans, you will know you are getting the right nutrition and the right amount of calories and planning ahead gives you a better chance of maintaining a healthy weight. Here is a list of healthy meal plans. Read more...

     
  sleep

Did You Know That Lost Sleep Can Lead to Weight Gain?

For years researchers have known that adults who sleep less than five or six hours a night are at higher risk of being overweight. Among children, sleeping less than 10 hours a night is associated with weight gain. (NY Times Well Column – March 2013) Read more...

     
  water

Does Drinking Water Really Help You Lose Weight?

It appears that the answer is yes. Sometimes we confuse thirst with hunger and we end up eating extra calories when an ice-cold glass of water is really what our body needs.  Therefore, it’s important to drink enough water to keep your body hydrated so that you don’t confuse hunger with being thirsty. Read more...

     
  stay hydrated

More about the Importance of Water

Most people take water for granted, but did you know that approximately 60 percent of your body weight is water? And staying hydrated by drinking the proper amount of water is the key to many aspects of health. 
We have a tendency to think more about hydrating in warm weather or when we exercise, but these are not the only reasons to stay hydrated. Your body naturally expels fluids daily through perspirationand urination and these fluids must be replaced to maintain good health. Read more...

     
 

sleepLack of Time, and Being Stressed Are All Too Real During the Holidays.

Managing our day-to-day lives has become stressful enough, now throw in the gift giving, the school play, the relative arriving, and for some, dealing with a loss of loved one at the holidays. It’s enough to make any of us cringe! But, there are ways to dial-it-down, and truly enjoy your holiday.

Taking Stock of Your Holiday Expectations. Are They Realistic?
First step, decide what’s most important to you, and your family. Ask yourself what you really want to do this holiday, and what you’d like to keep as your holiday traditions, and what you can delete from the list.  

  • Finances are one of the biggest stressors over the holidays. To make sure you don’t over spend and have regrets later, make a list of the gifts you need to buy, and determine your budget before you head out-the-door to shop. Then as you shop, tally the amount you spend, and stick to your allotted budget.
  • Time management seems virtually impossible, but with a few tips, you can cope with everything on your list. In fact, making a list is the first step. Decide which items on the list are most important, get those done first, and then delegate some of your other tasks. Make sure you stop every so often, and enjoy what you have accomplished.
  • Family gatherings are another worry. You can put too much emphasis on cooking, cleaning, and making everything look perfect, when all everyone wants is just the time spent together, Dial-it-down by asking everyone to bring a dish. Plan ahead, cook and freeze foods ahead of time. Instead of making everything from scratch, buy prepared foods. Just be sure to make healthy choices.
  • Overeating and overdrinking are all too common during the holidays. Make sure you continue exercising and watching your diet. Calories have a way of sneaking up on us at holiday parties. Having one glass of eggnog (with alcohol) = 406 calories and 13.3 grams of fat!
  • Managing the Holiday Blues. For a lot of us, the holidays can be depressing. feeling sad, or lonely is only intensified by all the expected joys of the holidays.  There are things that you can do to help you cope with the holiday blues. These suggestions include: Volunteering to help others.  Spending time with people who really care about you, and understand what you’re going through.  Taking a vacation away from your normal familiar setting.  Get help if you need it. Don’t be afraid, or embarrassed to ask for help.
  • Manage your sleep. Unfortunately, when we are stressed for time, you might be tempted to get less sleep. Sleep is so important to our overall well-being, and eliminating sleep can cause many other problems. Try to get seven to eight hours of sleep every night.

  Weight-Loss Tips To Get You In Shape fitness buddies

Avoid high-fat meals
Keep an eye out for meals that use the following words in their description: Au Gratin, Parmigiana, Tempura, Alfredo, creamy and Carbonara, because these descriptions usually mean a "high-fat" content:

Be mindful when you are eating
Pay attention to what you are putting in your mouth. In other words, sit down and pay attention to the food you are eating. Really enjoy each and every bite.  If you're watching TV or working while you eat, you won't pay attention to what's going into your mouth and you might eat more than you should and enjoy it less!

Drink more water
Drink water instead of grabbing for a high-fat snack. Drinking six to eight glasses a day will help fill you up and help your waistline.

Ask for a "doggie-bag" before you eat
Ask your waiter for a take-home box before you begin to eat your restaurant meal and put half of your main course into the take-home box. Putting the food away before you start your meal will help you eat a more sensible portion and you'll have leftovers to take home for tomorrow.

Leave something on your plate
Challenge yourself to leave half of your sandwich on your plate, remove the bun from your burger or eat only half your spaghetti and meatballs. You might find out that you are satisfied eating only half-of-a- portion and not to consume the rest of your meal.

And most of all; Exercise, Exercise, Exercise
If you’ve been following our tips, you know that in addition to eating the appropriate amount of calories, increasing your exercise activity can be the key to helping you lose weight.  In fact, a Duke University study suggests that you should walk for 45 minutes a day. The study found that “while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Evidently walking 45 minutes can burn an additional 300 calories a day which could help you lose 30 pounds in a year without even changing how much you’re eating.

Top


 

Planning Your Meals Ensures A Better Chance of Successful Weight Loss meal plans

List of healthy meal plans below.
Weight Watcher Healthy Menus
Your Daily Meal Planner from Meals Matter
WebMD’s Healthy Weight Loss Meal Plans
Seven Day Meal Plan #1 with Weight Watcher Points
Seven Day meal Plan #2 with Weight Watcher Points
Quick and Healthy Menus from Cooking Light
Quick-Fix Lunches from Weight Watchers

Top


 

Did You Know That Lost Sleep Can Lead to Weight Gain? sleep

How are you sleeping?  To wake up refreshed and alert after a good night's sleep is one of life's greatest pleasures.  However, an astonishing 46 million people are affected by sleep disorders.  What's more, their condition often remains undiagnosed.  This can result in more than just feeling groggy - poor work performance, driving accidents, relationship problems, and mood problems like anger and depression can result from lack of sleep.

For more information on the Mission Sleep Center call 828-213-4670 or fill out their Online Pre-Screening Form and a Sleep Center Representative will contact you about your concerns.

Top


 

Does Drinking Water Really Help You Lose Weight?

waterIt appears that the answer is yes. Sometimes we confuse thirst with hunger and we end up eating extra calories when an ice-cold glass of water is really what our body needs.  Therefore, it’s important to drink enough water to keep your body hydrated so that you don’t confuse hunger with being thirsty.

Water is also important for your overall health. In addition to staving off hunger, it helps maintain the balance of body fluids, keeps your skin looking good, aids kidney function and helps maintain normal bowel function.

How much water or no-calorie beverages should you drink daily? Most experts agree that 7 - 8 8oz. glasses a day is the appropriate amount for most people.

“If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories,” says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.    

Top


 

More about the Importance of Water

stay hydratedMost people take water for granted, but did you know that approximately 60 percent of your body weight is water? And staying hydrated by drinking the proper amount of water is the key to many aspects of health.

We have a tendency to think more about hydrating in warm weather or when we exercise, but these
are not the only reasons to stay hydrated. Your body naturally expels fluids daily through perspiration
and urination and these fluids must be replaced to maintain good health.

According to Bentz Tozer, JR., BS, CPT, Harrisburg Magazine,

  • As little as a one- to two-percent decrease in fluids can lead to difficulty concentrating.
    Sweat is the way in which your body cools itself. If you dehydrate and stop perspiring, you are
    in danger of overheating.
  • Water also plays a huge role in the proper function of our digestive system. From the saliva in
    your mouth to the softening of your stool, water plays an important role throughout the entire
    digestive tract. Cells utilize water to transport nutrients in and waste out.
  • When it comes to hydration and your skin, water is the key to the reduction of wrinkles and
    looking younger. Our skin is like a plum. When it is well hydrated, it’s smooth and supple;
    when it’s not, you have a wrinkled-up prune.

So, how much water should you consume? The minimum amount of water consumed each day should
be half your body weight in ounces of water. For example, a 150-pound person would consume a
minimum of 75 ounces of water per day. This is a guideline and can be modified to your specific needs
or health.
Water isn’t the only way to hydrate Some foods can help you add to your water consumption and the best fruits to stay hydrated are in the melon family or apples and oranges.
Click here for a Free Hydration App

 


   
   

 

know your numbers

TOP TESTS THAT CAN SAVE YOUR LIFE
We get it: Everyone is busy and sometimes there seems to be barely enough time to juggle the regular tasks of the day. But at every stage of life, there are a few important tests that we need to make time for. These tests and screenings not only help keep us healthy — they can sometimes our lives. This month, we’re focusing on what tests are essential in our 20s, 30s, 40’s, 50s, and beyond.
Learn more here, and if you’re due for a test, resolve to schedule an appointment this month!


 

Wellness

 

 

 

 

 



home how it works submit your weight sign up facebook