PETER'S PRINCIPLES - July 23 - July 27 2007
Mary from White Lake is having a lot of barbeques this summer, she's also trying to lose weight, what can she serve that's healthy and delicious.
Number one - chilled soups - like cucumber dill. Research shows a low calorie, broth based soup at the beginning of the meal will fill you up so you eat less.
Next - grilled vegetables. They are delicious on the grill and packed with antioxidants and other good stuff.
What about dessert? Ditch the high calorie treats and try fresh fruits. The best way to lose weight this summer is load up on fruits and vegetables. Produce is at its peak in summer. Besides being lower in calories, produce is loaded with vitamins, minerals, antioxidants and fiber.
Ron from Allen Park emails saying he is so stressed to the point he gets depressed. What can he do?
Ron you're not alone. Stress affects millions of americans and it can be very serious. Stress can trigger depression, anxiety, asthma, arthritis and gastrointestinal problems. Here are some tips to help you cope.
First - relax. I know-that's easier said than done. Try some mini relaxation techniques. Now do this with me. Place your hand just beneath your navel so you can feel the rise and fall of your belly. Breathe in slowly, pause for a count of three and breathe out. Do that for one minute and you'll start to feel relaxed.
The other thing you need to make sure you do is eat right and exercise. Exercise is one of the best physical stress reducing techniques.
It improves your blood flow and releases endorphins which give you a feeling of happiness.
Emily from Waterford emails saying she has diabetes and heard she could be at risk of heart disease. Is this true?
Yes it is. About 80 percent of diabetics develop some form of cardiovascular disease. Here are three simple things you can do to decrease that risk.
One - exercise! It controls blood sugar, strengthens your heart and lungs, improves blood pressure and reduces your cholesterol. Aim for at least 150 minutes of moderate exercise or 90 minutes of vigourous exercise a week.
Next - control your weight. Try to lose 5 to 7 percent of your weight over the next 12 months. That's about a pound a month.
Finally improve your diet. Cut back on saturated fats and cut out trans fat. Add more fiber and whole grains to your diet.
These three simple steps will help lower your blood sugar, reduce your blood pressure and cholesterol, which will lower your risk of heart disease.
Ken from Walled Lake emails saying he has a family history of heart disease. Is there anything he should avoid to prevent an attack.
Yes there is - try not to get angry. Researchers discovered anger is a major trigger for a heart attack or stroke. They found a bout of anger increases the chance of having a heart attack up to 14 fold during the following two hours after the anger event. Other heart attack or stroke triggers can be heavy physical exertion, infections, overeating, grief and lack of sleep.
Avoiding those triggers is key but so is proper nutrition and exercise.
Numerous studies have shown getting 30 to 60 minutes of physical activity on most days of the week can help lower blood pressure, and choleserol and keep your weight at a healthy level - which can help prevent a heart attack or stroke.
Marissa from St. Clair Shores emails asking if she should be taking vitamin C supplements.
Marissa, that's a good question. Vitamin C is critical to good health but many people ask me how much they actually need and how they should get it.
Thousands of studies determined an intake of 75 to 90 milligrams of vitamin C daily is all your body needs. They best way to get that is by eating the proper foods. If you eat the recommended 9 servings of fruits and vegetables a day, you'll get about 200 to 500 milligrams of vitamin C a day-far more than is recommended. The safe upper limit of vitamin C is 2 thousand milligrams. Higher doses are not toxic, but may cause diarrhea.
Do you have a question you've been working on? Send me an email!
