Walnuts are Health Nuts
Walnuts are a rich source of omega-3 fatty acids, which are essential to brain and heart health. However, 60% of Americans are deficient in Omega-3 fatty acids, and 20% of the population has levels so low that tests cannot even detect any in their blood, according to the George Matelian Foundation.
Omega-3's are important for everyone, including your kids as they continue to grow and develop. Women who eat walnuts while pregnant and breastfeeding provide these benefits to their babies too. Just a quarter cup of walnuts contains over 90% of your daily omega-3 requirements. Roasting or heating walnuts diminishes their benefits, so here are some ideas to enjoy them raw:
1. Top yogurt with crushed walnuts
2. Add them to stir fries just before serving
3. Sprinkle them on a salad with dried cranberries
4. Blend them with cooked lentils, garlic, olive oil, lemon juice and salt to make a hummus-like dip.
Trade-In the Family Car for a Refreshing Walk
The car is a wonderful invention, giving us power, convenience, and connection to family and friends that we otherwise wouldn't have. We master great distances on a daily basis, for work and play.
Despite the fact that half of all trips in urban areas are three miles or less (41 percent are two miles or less) and that several recent polls have found that a majority of Americans would like to bike and walk more, statistics show our rate of walking has dropped by 42 percent over the past 20 years! With the number of overweight Americans increasing by 40 percent over that same time period, you don't have to do sophisticated calculations to guess that there might be some link.
The health benefits of even moderate walking and biking (20-30 minutes, four times per week) are well documented. Both reduce stress, as well as heart disease, diabetes, osteoporosis, stroke, and breast or colon cancer. At the very least, both make you stronger, better looking and--best of all--more aerobically fit. Remember these tips next time you want to drive to your destination:
Walking and biking really are fun! As with many things that are good for you, walking and biking are also enjoyable--but you have to get there to remember that. Your kids will have a wonderful time racing each other, poking in the creek, enjoying conversations, and savoring the sunshine and fresh air.
No matter where you live, you can park the car sometimes. The only real variable in the equation is you. Working at fitness requires a conscious effort. It's tempting to always hop in the car. Get in the habit of asking yourself, on a regular basis, whether you can make a short trip without taking along several tons of steel.
There's no getting around it--navigating your way through life often requires a car. But when it doesn't, try steering a new course, one that's not only healthier but also more enjoyable!
Help Your Kids Develop Healthy Habits
According to the American Heart Association (AHA), adults and kids are both at risk for heart disease, stroke and other cardiovascular diseases. But kids also look to their parents to help them learn to be healthy. If you're not sure how to help your family live a healthier life, follow these tips, developed by the AHA.
- Be a positive role model. Your kids look up to you and learn from your actions. Why should they limit TV time or eat more fruit if you do the opposite? What's good for your kids is also good for you, so change your habits together.
- Get the whole family active. Exercise and physical activity benefit everyone in your family--young, small (and furry!). If you need more ideas for keeping the whole family active, check out the weekly Family Fitness Tips in this daily email.
- Limit TV, video game and computer time.Research shows that the more hours children and adults spend doing these activities, the more likely they are to be overweight or obese. Find physical activities that spark your child's interests.
- Customize physical activities. Not every child dreams of being the next Michael Jordan. Some kids are even considered "non-athletes" because sports don't come naturally to them and they're not competitive. There are many forms of exercise besides sports, whether it's outdoor games, swimming, dancing, geocaching, or cycling.
- Be supportive. Celebrate the successes of your child, whether they helped their team win a game or rode their bike longer. Focusing on the positive will help promote your child's self-esteem and confidence.
For more tips for parents, visit www.AmericanHeart.org.
Just Say No to White Bread
Fiber is one of the easiest nutrients to incorporate into your diet, and one of the most important. However, many Americans don't reach their much-needed daily requirements for a healthy diet. Adults need 25 to 30 grams daily. Generally, children under 18 years require less. Using the "age plus five" rule will help you determine your child's needs. For example, a 5-year-old would need 10 grams daily (5 + 5 = 10), and a 10-year-old would need 15 grams (10 + 5 = 15).
Insufficient fiber intake can increase your risk for many health problems, including constipation, high cholesterol, weight gain, irritable bowel syndrome, and even cancer of the colon. Here are more fiber-rich tips:
Replace your white bread with whole wheat bread.
Many types of bread are packed with fiber--after all, just ½ cup of whole wheat flour packs more than 7 grams. Look for the words "whole wheat" at the top of the ingredients list, but remember to read those nutritional labels carefully. Just because a loaf of bread claims to be "whole grain" or "wheat" doesn't mean it includes a healthy dose of fiber in the package. Many of those eye-catching labels will reveal only 1 gram of dietary fiber, meaning that the bread is made mostly from white flour, not whole wheat. |
