Staying healthy
Learning Center
Try these quick, fun breakfast options
Don't skip breakfast, even if it's become a bore. Change it up with these healthy breakfast options: 1. A whole-wheat pita stuffed with hard-boiled eggs. 2. Leftover vegetable pizza. 3. A tortilla filled with vegetables, salsa and low-fat shredded cheese. 4. A smoothie blended from fruits, some low-fat yogurt and a spoonful of wheat germ. 5. Whole-wheat crackers with low-fat cheese or peanut butter.
Veggie how to: Grilled vegetable kebabs
Want a new way to enjoy fresh vegetables? Make grilled vegetable kebabs. Brush cherry tomatoes, button mushrooms, zucchini slices, red onions and bell peppers with Italian dressing. Place onto skewers and grill over medium heat, turning often, until the vegetables are tender, about 5 to 8 minutes.
Vitamin C: An essential nutrient
Vitamin C is a water-soluble vitamin that supports normal growth and development and helps your body absorb iron. Because your body doesn't produce or store vitamin C, it's important to include vitamin C in your diet. For most people, an orange or a cup of strawberries, chopped red pepper, or broccoli provides enough vitamin C for the day.
Vitamin C: Can it prevent colds?
In most cases, vitamin C supplements won't help prevent colds. However, taking vitamin C before the onset of cold symptoms may shorten the duration of symptoms. Vitamin C may provide benefit for people at high risk of colds due to frequent exposure: for example, children who attend group child care during the winter.
Walking with ankle weights? Stop!
A well-rounded fitness program includes both aerobic exercise and strength training. But skip the ankle weights. Ankle weights may strain your ankle joint and leg muscles, which could increase your risk of injury. To get more out of your walking routine, simply pick up the pace. If you're in good shape, add short bursts of jogging into your regular brisk walks. If you're less fit, alternate leisurely walking with periods of faster walking.
Want whiter teeth?
If your pearly whites are dulled by surface stains, whitening toothpaste can appear to whiten teeth slightly. Whitening toothpaste can't change the natural color of your teeth, however. For more noticeable results, ask your dentist about tooth-whitening bleaching products.
Ward off dry skin
To keep skin moist and healthy: 1. Moisturize. Moisturizer seals skin to keep water from escaping. 2. Keep bath and shower time to 10 minutes or less. Turn the dial to warm, not hot. 3. Use cleansing creams or gentle skin cleansers and bath or show gels with added moisturizers.
Weight loss: Unhook yourself from food
Do thoughts and feelings about food stand in your way of learning healthy-eating habits? Try these five steps: 1. Know your habits. For a few weeks, jot down what, when and why you eat. See if any patterns emerge. 2. Take away temptation. Don't keep comfort foods in your home if they're hard for you to resist. 3. Enjoy an occasional treat to help curb cravings. 4. Don't give up on yourself. An occasional setback is to be expected. Get right back on the bandwagon.
Weight-loss tip: Don't skip snacks
Do you feel guilty about snacking? Don't. Snacks aren't necessarily bad. In fact, well-planned weight-loss diets allow for snacks to help manage hunger and reduce bingeing. Eating a healthy snack of fresh fruit or raw veggies may stop you from taking second or third helpings at your next meal, dramatically cutting the total number of calories you consume.
What are added sugars?
Beverages such as soda and fruit drinks are a major source of added sugar in the U.S. diet. Added sugars contribute calories but no essential nutrients to your diet. Dietary guidelines recommend limiting added sugars to less than 10 percent of total calories. That's 200 calories for a 2,000-calorie-a-day diet. Consider that a 12-ounce can of soda has upwards of 100 calories from added sugars.
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