Taking folic acid? Here's what you need to know

Folic acid supplements have long been thought to have potential heart benefits, but a large new study which appears in the Archives of Internal Medicine, suggests that these pills don't lower the risk of heart attacks or strokes. Folic acid does, however, need to be a key part of our diet.

As a synthetic version of folate, a B vitamin essential to cell growth, folic acid helps to stave off birth defects. Folate is found in green vegetables, fruits, juices, dried beans, peas, nuts, and in grain products that have been fortified with folic acid. Foods containing folate are often good for the heart, but most likely due to other nutrients, such as cholesterol-lowering fiber. We all need folic acid to create healthy new cells on an ongoing basis.

January is National Birth Defects Prevention month, so remind those who are pregnant that they need 400 mcg of folic acid each day. A supplement is encouraged to ensure that needs are met. For those who are not pregnant, requirements are the same, but the outcome of consuming less folate is less serious. Eating a healthy and balanced diet full of folate-rich foods is a natural way to ensure that you're getting all of the essential vitamins, including folate. But, there’s no reason to super-supplement.

See how you measure up with folate by using the Food Tracker at myGPNS.com. It will show you what foods you like that contain folate. And, contact your GPNS Health coach for tips on how to get more of these foods into your diet.

It's a Matter of Strength

In an attempt to stay fit and manage weight, calorie focused gym goers will often hop on the treadmill or elliptical machine for an hour and call it a day. While this emphasis on cardio does help to burn calories, it omits a vital part of maintaining physical fitness and health: strength training!

Strength training, sometimes referred to as resistance training or weight-bearing exercise, has a lot more to offer than simply building and toning muscles. Research has shown it to be imperative for maintaining strong bones as we age, helping to prevent or slow progression of osteoporosis and reduce bone fractures. In addition, strength training helps to increase lean body mass, which has the residual benefits of lowering body fat percentage and boosting both resting and active metabolism. In other words, with a little more meat on your bones you can burn even more calories with that 60 minute cardio workout!

The American college of Sports Medicine recommends doing 8-10 strength training exercises (8-12 repetitions of each) two times per week, in addition to cardio training. Try a mix of some of the following exercise to get yours:

• lift weights (free weights or machines)
• work with resistance bands
• body-weight calisthenics (push-ups, pull-ups, sit-ups etc.)
• Power yoga or Pilates
• Heavy duty housework (heavy gardening, shoveling snow etc.)

What are some of your favorite strength training exercises? Share with us and your peers in the comments.

Before you set your New Year’s Resolutions, read this!

No matter how stubborn a habit you've developed, there are ways to break those negative patterns and keep healthy resolutions throughout the New Year. The trick is to keep everything in perspective.

Experts in psychology at University of Maryland Medical Center offer these tips to help you reach your goals in the New Year:

● View the glass half full. Focus on the positive, instead of dwelling in the negative. Think: a small raise in salary is better than no raise at all.

● Learn and grow from mistakes. If you fall short of your goals, ask yourself what kept you from achieving them and then try to make corrections.

● Set realistic, not absolute, resolutions. For example, instead of deciding not to yell at your kids when they fight, set a goal to yell less often.

● Chat it up. Tell someone you trust about your goals so they can offer support if necessary.

● Really want it. If you don't have strong, internal motivation within yourself, you won't be successful. Make your goal meaningful to you.

● Take baby steps. Set realistic goals that are attainable and then take small steps that are likely to be met with success toward those goals. For example, set a goal to lose 1 pound per week (not 10!) and enlist a support group to help.

● Hone in on spirituality. For example, if one of your goals is to get fit, you may also resolve to get outdoors more often and experience nature instead of going to the gym.


For more motivation on goal-setting, contact your GPNS Health Coach at www.mygpns.com.

'Tis the Season to Stew

As the leaves fall, the weather turns colder and the sky begins to threaten snow, our bodies naturally begin to crave hearty warming foods. Nothing meets these innate needs quite like a hot bowl of soup or stew. This Italian inspired chicken stew has warmth, flavor and a heart healthy nutrition profile. Serve it over some wilted greens and brown rice and you've got yourself a solid winter meal!

Mangia!

Tomato and White Bean Chicken Stew

Yield: 6-8 servings

Prep Time: 25 minutes

Total Cook Time: 1 1/2 hours

Ingredients:

2 tablespoons extra virgin olive oil

1 whole chicken (cut into parts, breasts halved)

1 large onion, chopped (about 2 cups)

5 garlic cloves, minced

2 14.5 -ounce cans stewed tomatoes

1 cup low-sodium chicken broth/stock

3/4 cup dry red wine

1/2 cup chopped fresh basil

1 tablespoon dried oregano

2 15-ounce cans cannellini beans (rinsed and drained)
Sea salt and fresh cracked pepper to taste

Instructions:

1. Heat large heavy-bottomed pot or dutch oven over medium heat and add one tablespoon of olive oil.
2. Sprinkle chicken pieces with sea salt and fresh cracked pepper. Then brown each piece on both sides (about 3 minutes per side) in the pot in one or two batches. Remove chicken pieces to a plate when complete.
3. Add onion to the pot and sweat until translucent, about 8 minutes. As the onions cook be sure to scrape all the brown bits from the bottom of the pan with your wooden spoon. Then add garlic and cook 1-2 minutes more.
4. Return chicken to the pot and add stewed tomatoes, chicken broth, wine, basil and oregano. Bring to a boil and then reduce heat to low and simmer covered for 50-60 minutes until chicken is cooked through and pulls apart easily.
5. Add cannellini beans and continue to simmer 10 minutes.
6. Season with salt and pepper to taste.
7. Enjoy! You may want to save some for leftovers... these dishes are often even better the next day!

Servings per recipe: 8
Calories 410, Fat 16g, Sodium 400mg, Carbohydrate 32g, Fiber 8g, Sugars 8g, Protein 32g

Inspired by a recipe from Bon Appetit, December 1999.

http://www.epicurious.com/recipes/food/views/Chicken-Stew-with-Tomatoes-and-White-Beans-102665

New Research on Vitamin D: How much do we really need?

A new report from the Institute of Medicine states that we need 600 international units (IU) of Vitamin D per day, which is 200 IU higher than previous recommendations set in 1997. However, it is difficult to get the new recommended amount of Vitamin D from food and sunlight. We would have to eat the equivalent of 2 servings of salmon, or 1 serving of salmon plus 3 cups of milk on a daily basis. In addition, vitamin D fortified foods such as orange juice and some breakfast cereals have such small amounts that it would be difficult to meet the requirement this way. We can also make Vitamin D from the sun, but it is more difficult to obtain in the winter months, and we often use sunscreen to block the sun’s rays in the summer, minimizing the amount of D we are actually getting.

The bottom line: Eat Vitamin D-rich foods on a daily basis and consider taking a Vitamin D supplement that is US Pharmacopeia (USP) certified to reach a daily dose of 600 IU. Ask your doctor about testing for Vitamin D deficiency so that you can be directed to necessary options for extra supplementation if necessary.

For more information and tips, contact your GPNS Health Coach at http://www.mygpns.com.

Get a Move On! - 10 Tips for Moving More

Regular physical activity is the keystone of any healthy lifestyle, providing benefits such as weight management, reduced disease risk, optimized cholesterol, stress relief, enhanced energy, mood and brain function to name a few.

To obtain these health benefits and more, aim for 30 minutes of physical activity 5 days per week.

Here are 10 tips to get your started:

1. Dance at a party
2. Give yard work a second purpose - getting you outside and active
3. Take the dog for an extra long walk once a day.
4. Deliver a message to a co-worker personally instead of via email or phone.
5. Take the stairs in your office building - if it's too many floors, take the stairs as high as possible and then take the elevator the rest of the way.
6. Make fewer phone calls. Catch up with friends on a regular basis with a planned walk.
7. March in place while you watch TV.
8. Park in the farthest space in the parking lot - that one is always free!
9. Obtain a physical activity video from the store, library or internet.
10. Get off the bus or train a stop or two early and walk the rest of the way to your destination.

Contact your health coach and use the GPNS Activity Tracker for more ideas and to monitor your progress.

Do you have any exercise tips or tricks of your own? Please share with a comment.

No More Excuses!

“A man who wants something will find a way; a man who doesn’t will find an excuse.” –Stephan Dolley Jr.

Some say that the smartest people make lousy business partners. Why? Because they are so wise that they can foresee all roadblocks they will need to surpass in order for success. They know all of the reasons why the plan is not a good one. These thoughts can overshadow all possibilities and dreams.

When YOU set goals, focus on the positives of achieving them—NOT the potential barriers. To get what you want, you need to believe in yourself. Focus on why and how you CAN do anything you set your mind to. No more excuses.

For guidance in setting positive personal health goals, contact your GPNS Health Coach at https://www.mygpns.com/microsite/default.aspx?

Creamy Mashed Sweet Potatoes You Will Feel Good About

Think beyond regular mashed potatoes and create a colorful addition to any dinner plate. Sweet potatoes are wonderfully creamy when mashed and blended with fat-free Greek yogurt. It's a super-healthy side, loaded with vitamin A, beta-carotene and fiber. Enjoy on Thanksgiving or any night of the week.

Ingredients

3 medium sweet potato(es), peeled, cut into 1-inch chunks (about 2 pounds)
2 medium garlic clove(s), peeled
1/2 cup(s) plain fat-free yogurt, Greek-variety recommended
4 tsp sugar
1/8 tsp table salt, or more to taste
1/8 tsp black pepper, freshly ground, or to taste

Instructions

• Place potatoes and garlic in a large saucepan; pour in enough water to cover potatoes. Set pan over high heat and bring to a boil; boil until potatoes are fork-tender, about 8 minutes.

• Drain potatoes and garlic; transfer potatoes and garlic to a large bowl. Add yogurt and sugar to bowl; mash until smooth. Season to taste with salt and pepper. Yields about 6 3/4-cup servings.

Nutrition Facts (per ¾ cup serving): 71 calories, 0g fat, 76mg sodium, 271 mg potassium, 15g carbohydrates, 2g fiber, 8g sugar, 3g protein, 69% daily value for Vitamin A (based on 2000 calorie diet)

4 Simple Ways to Prevent Diabetes

In the United States, 24 million people are living with diabetes and 57 million more are at risk of developing type 2 diabetes. Over time, if it’s not controlled, type 2 diabetes can cause serious health problems like heart disease, stroke, and blindness.

Research shows that we can lower our chances of getting diabetes by doing the following:

• Eating healthy.
• Watching your weight.
• Being active.
• Controlling your blood pressure and cholesterol.

Don’t become a statistic. Prevent diabetes with simple changes.

Ask your GPNS Health Coach for help today at myGPNS.com.

Two 15-minute heart-pumping workouts give the same benefit as one 30-minute session

The third week in October is Respiratory Care Week.
Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. They all cause you to feel warm, perspire and breathe heavily without being out of breath and without feeling any burning sensation in your muscles. Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart.


Tips for exercise success:

1. Like belly dancing? How about walking around the mall? Choose activities that you enjoy, and develop a repertoire of several activities that you can enjoy.
2. Wear comfortable, properly fitted footwear and comfortable, loose-fitting, weather-appropriate clothing.
3. Make sure the activity fits into your schedule in a convenient way.
Listen to your favorite music to boost your energy. Some ideas are pop, dance, rock, and alternative genres.
4. Buddies really help! Surround yourself with supportive people, and decide what kind of support you need.
5. Don't overdo it. Do low- to moderate-level activities, especially at first. Over time, work up to exercising on most days of the week for 30-60 minutes.
6. Log your exercise with the GPNS Activity Tracker, and reward yourself with things other than food (massages, pedicures, and a new workout outfit are some ideas.) Nothing motivates like success!
7. If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.

For more information and to contact your coach, visit myGPNS.com.

Believe In Yourself to Be More Active

Believing that you can leap barriers and achieve your goals—can help you to stick with your exercise program. One of the most powerful tools for building self-confidence is visualization: imagining the accomplishment of the changes or goals you're working to achieve. This prepares you to perform the activity itself. The technique is useful in many areas of life, and you may find it a powerful tool in staying strong, active, and healthy. Here's how to do it:

1. Identify the goal you want to visualize—for example, walking a golf course.
2. Find a comfortable place to sit and relax, minimizing distractions.
3. Close your eyes and imagine yourself on the golf course.
4. Now visualize yourself starting on your way, passing the golf carts, and setting off to walk the whole course.
5. Imagine yourself walking from hole to hole, enjoying the sunshine, the views, the fresh air, the good company and excellent play.
6. Finally, visualize yourself finishing the course and feeling great, both physically and emotionally.

For more information on healthier living and to contact your coach, visit myGPNS.com.

Brown-bag it! Save money and calories by taking your lunch to work this week.

October 11-15th is National School Lunch Week. Get in the spirit by taking your lunch to work. Use this grocery list and the simple recipes that follow to prepare five healthy and quick grownup lunches that cost under $5 each. (The list assumes you have light salad dressings available at home.)

Grocery List

Whole wheat pita bread
Romaine lettuce
2 tomatoes
1 cucumber
1 bag baby carrots
1 bag of apples & oranges
1 can of light tuna in water
1 can of salmon (split for two meals)
1 prepared grilled chicken
3 cans of low-sodium, broth-based soup

Recipe Ideas

1 pita with lettuce and grilled chicken with light Caesar dressing; baby carrots; and an apple.
Salmon lettuce wraps with light sesame Asian dressing; 1 can of broth-based soup; and an orange.
Tomato & cucumber salad with olive oil and vinegar; tuna salad on pita; baby carrots; and an apple.
1 can of soup; and grilled chicken on a bed of romaine with sliced apple and light vinaigrette.
Garden salad with salmon, tomato, cucumber, and baby carrots; an orange; and 1 can of soup.

For more information and to contact your coach, visit myGPNS.com.

New Recipe: Pumpkin Souffle

High in protein and fiber, and so delicious you’ll think it’s Thanksgiving. Great for breakfast or a post-workout mini meal.

Ingredients:

¾ cup pumpkin
3 egg whites
¼ cup 1% milk (skim is okay)
2 no-calorie sweetener packets
Pinch of salt
Cinnamon or pumpkin pie spice, to taste
1 tsp vanilla extract
½ cup Fiber One cereal or other whole grain dry cereal

Directions:

Combine all ingredients except the cereal. Mix thoroughly and microwave for 3 minutes, stirring half way through cooking time. Stir in cereal and enjoy!

Nutrition:

200 calories, 2.4 g fat, 230 mg sodium, 812 mg potassium, 44 g carbohydrate, 19 g fiber, 9 g sugar, 21 g protein

Need a pre-workout boost? Eat a banana!

The good carbohydrates found in bananas, and all fruits for that matter, can give your body just what it needs for an energetic workout. This is because your muscles rely mainly on glucose, found in carbohydrates, for fuel.

Experiment to see how much time your body needs to digest a pre-workout snack; everyone has different needs. For a more substantial snack a few hours before a workout, combine a banana with peanut butter or yogurt for longer-lasting energy.

For more information and tips on eating and exercise, contact your GPNS Health Coach at myGPNS.com.

How to Taper for a 5K

How to Taper for a 5K

Tapering isn't just for marathoners. In fact, one recent study showed a huge performance benefit when subjects tapered for a 5K. Tapering means reducing your training schedule to allow the body to recover in preparation for a race or event. Plan to cut your normal mileage in half, while maintaining some intensity.

Here's the plan: Early in the week, run 4 quarter-mile distances at your 5K goal pace with a shorter jog (about 1/8 mile) between each set. Later in the week, jog two miles, then run 6 or 8 1-minute sprints at 90 percent of maximum speed. Run easy the other days, with a 50% decrease in distance.

Good luck Belvidere!

For more tips on fitness and nutrition, contact your Health Coach at myGPNS.com today!

Are you aware of the calories in your wine glass?

Many people forget to include alcohol when they are keeping tabs on what they eat and drink. However, alcohol can be a significant source of hidden calories if you are not careful. Just one restaurant size glass of wine (about 8 ounces) can set you back almost 200 calories.

So if you are watching your waistline, you may want to watch your wine glass. Tips include drinking slower, alternating with a glass of water, and avoiding the sweeter dessert wines, which are often higher in sugar and calories. Instead, choose a dry white or red wine and stick to 1 glass if you are a woman, 2 if you are a man.

For more advice on eating and physical activity, contact your GPNS Health Coach at myGPNS.com.

To Supplement or Not?

Calcium supplements are coming under scrutiny due to concerns that they might increase the risk of heart attacks. Recently, the results of a meta-analysis suggested that patients over 40 who take 500 mg/day or more of calcium have an increased risk of heart attack. Although this theory is plausible, let’s not toss our Caltrate into the trash just yet. It’s true that too much calcium might lead to vascular calcification and atherosclerosis. However, this study only looked at people taking calcium supplements alone. It did not address the role of dietary calcium or taking vitamin D and other absorptive cofactors like vitamin K and magnesium along with calcium. When calcium occurs naturally in food, these other vitamins are normally in the food too. Mother Nature is pretty smart that way!

There are other factors to consider as well, like dietary sources of calcium. When evaluating calcium intake, consider your TOTAL calcium intake from supplements plus foods. For example, the RDA for most adults falls between 1,000 and 1,200 mg per day. So, if you get 300 mg in your morning Cheerios with milk, 300 from your calcium fortified OJ, and 200 mg from your multivitamin, then you only need to take an additional 200-400 mg per day.

Supplements are a great way to help us fill in the gaps where our diets fall short, but they must be taken wisely. As with most vitamin supplements, calcium supplements are a smart idea for those who do not meet their requirements through diet alone.

Eat Steak live longer?

 OR

Low-carbohydrate weight loss diets have an edge over low-fat diets for improving HDL cholesterol levels long term, according to a study funded by the National Institutes of Health.  The study, whose lead author is Frank M. Sacks, appears in the August 3, 2010 issue of the journal Annals of Internal Medicine.

Dieters who followed low-carb or low-fat plans for two years along with a lifestyle modification program lost the same amount of weight -- on average about 7% of their body weight or 15 pounds.  But throughout the two-year study, low-carbohydrate dieters had significantly increased HDL, or "good," cholesterol levels compared to low-fat dieters, 20% in just six months.  Even though HDL profiles were better in the low-carb group, Foster says dieters who successfully lost weight on both diets showed improvements in heart disease risk.

So, should we all go out and stock up on steak and cheese? Maybe, maybe not. For those who struggle to budge their HDL, even with daily exercise, monounsaturated fat intake, and a daily glass of red wine, a low-carb approach may help. On the other hand, although extremely low-carbohydrate diets may be safe, people tend to get sick of them after a few months. In this study, 42% of the low-carbohydrate dieters dropped out over time. They also reported more side effects such as constipation and bad breath – not fun. A key finding from the study is that using behavioral strategies, like food journaling helped participants stick to their healthy eating habits, regardless of which plan they were on. This study supports the GPNS philosophy that for lasting results, small yet meaningful nutritional and lifestyle changes, supported by behavior modification techniques, is the way to go.

Sour Cream Lovers: Read this Healthy Tip from Your Health Coach

Love sour cream but hate what it does to your waistline?
Next time you need a taco salad topper or a creamy party dip, substitute nonfat plain Greek style yogurt for the sour cream. It tastes so creamy and rich, no one will know the difference.

For more tips, contact Katrina, your GPNS Wellness Coach.