Let’s face it; the holidays are a difficult time of year.  While we may have had the best intentions of watching portions at the holiday meals or not overdoing it with the Christmas cookies, many of us probably ate a little (or a lot) more than we had planned.  There is no better time than now to get back on track, and the best way to do that is to clean out your home environment.If a food is around, chances are that you will eat it.  If it is not around, you can’t eat it.  So, if you’re trying to get back on track, don’t keep those tempting foods around.  Instead, set yourself up for success by getting rid of the desserts and rich foods left over from the holidays, and make a trip to the grocery store to get some healthier items to replace them. 

So, what could you do with the leftovers, cookies, desserts, etc? 

• Send them home with friends or relatives
• Take them to a neighbor who might be appreciative of them
• Put them in the freezer and you will have something on hand for future guests
• Take leftover chocolates or desserts to work
• When in doubt…throw them out!!

I know that people have trouble throwing away food because it seems so wasteful, and think of those starving children in other countries, right?  The truth of the matter is eating that cookie is not going to save that starving child.  If you eat more calories than you need, those extra calories are “wasted” in your body which comes with a greater cost than throwing out the food…they can cost you your health.  The weight gain leads to decreased energy levels, decreased immunity, greater risk of diseases like heart disease and diabetes…all of these things can lead to very expensive health care costs.

So, take a look around your kitchen and think about what needs to go.  Make a plan for what to do with it, and get it out of your house today

Gout is a type of arthritis that is caused by too much uric acid in the body.  An attack of gout can be extremely painful and causes sudden stiffness, warmth and swelling within a joint.  Much of this pain is caused by crystals that can form in the joints when uric acid levels get high.  If left untreated, crystals can form in other parts of the body, like the ears and kidneys (i.e. kidney stones).  Therefore, it is important to see a doctor even if the acute flair up goes away.

Nutrition can play an important role in treating and preventing gout attacks.  The following are some tips to help you manage your gout:

• Drink plenty of fluids because they remove uric acid from the body.
• Limit alcoholic beverages as they can raise the levels of uric acid in your blood.
• Achieve a healthy body weight through a combination of diet and exercise.  Being overweight puts people at greater risk of developing gout.
• Include some carbohydrates in your diet.  Being on a very low carbohydrate diet produces ketones in your bloodstream which can increase uric acid levels. 
• Include low-fat dairy products in your diet to help prevent gout.
• Vitamin C may also be able to help prevent and treat gout.  So, include foods that are a good source of this nutrient (i.e. citrus fruits, tomatoes, red peppers) and consider a vitamin C supplement.  
• Avoid foods that are high in purines.

High-Purine Foods

• anchovies
• asparagus
• beef kidneys
• brains
• dried beans and peas
• game meats
• gravy
• herring
• liver
• mackerel
• mushrooms
• sardines
• scallops
• sweetbreads

Even though winter doesn’t officially start until December 21^st, the winter weather seems to have come early this year.  While you know that you can only reap the benefits of exercise if you are consistent and make it part of a year-round routine, the shorter days and cold weather can make it awfully tempting to stay curled up on your couch with a warm blanket.  While this may be a more challenging time of year, proper clothes can make winter workouts both comfortable and fun! 

The key to keeping your body temperature stable in cold weather is to Layer, Layer, Layer!!  This allows you to add or remove clothes as needed so you don’t get overheated or to cold.  There are three layers of clothes that you will want to wear in cold environments:

1. The first layer is for wicking away sweat from the skin (and yes, you do sweat in cold weather too!!).  This layer should fit snugly against your skin, but should not be too tight.  You will want to stay away from cotton because it holds moisture which will make you feel colder.  Instead look for fabrics such as Polar tech, Gortex, holofiber and polypropylene.  You can also look for the words breathable, dri-fit and cool max.

2. The second layer helps to insulate.  This layer should be loose enough that there is room to trap air in between layers, but not so big and bulky that it makes it hard to move.  Polar fleece and wool are great materials for insulating.

3. The third layer is for protection against the elements like wind, rain and snow.  It should be waterproof and breathable to allow sweat to evaporate.  Fabrics that are treated with a coating or laminate are often waterproof.

In addition to layering clothes, also think about covering your extremities.  You lose 60% of your body heat through your head, so don’t forget the hat or headband.  Again polar fleece and wool are the best choices, but look for ones with liners that don’t itch.  Gloves/mittens should also be made of a breathable material that is water proof, and there should be enough space for some air.  Mittens are warmer, but you will have to think about if they allow for the movement needed for your activity.  Ditch the cotton socks if your toes get cold.  Instead try polyester, silk, wool or nylon and make sure that the socks are not so tight that they cut off circulation.

In addition to staying warm, it is important to stay safe.  Buy bright colored clothes and reflective gear when exercising in the dark.  A workout buddy not only makes exercise safer, but he/she can also make exercise more fun and increase accountability.  This winter, use these tips to stay warm, have fun and keep moving!!

As we all know, sodas and other sugary beverages can lead to tooth decay and cavities, but sugar is not the only substance that harms teeth.  Acids, particularly citric acid which is found in many beverages, can also cause dental problems. 

So, you may be wondering, are there any drinks besides water that don’t hurt the teeth?  According to a new study published in the July/August issue of General Dentistry home-brewed tea is not only safe for your teeth, but it also may have protective effects due to high levels of fluoride.  However, moderation is the key with fluoride because high levels can be damaging. 

The study also found that both green and black teas do not erode the teeth like sodas and orange juice, but they found that green tea is the best choice because of the flavonoids and antioxidants.  Home-brewed tea is better than prepackaged iced teas which often contain citric acid and lots of sugar.  For the best protection for your teeth is also advised not to use sugar, lemon or milk in the tea.

Other tips to decrease erosion offered by the Academy of General Dentistry include the following:

• Reduce or eliminate carbonated beverages. Instead, drink water, milk, or tea
• Skip the additives such as sugar, lemon, and milk
• Drink acidic drinks quickly and through a straw
• Chew sugar-free gum to increase saliva flow in your mouth
• Rinse with water to neutralize the acids, and wait an hour before brushing

Reference: Han, S. Drinking Green Tea Protects Your Teeth.  Foodconsumer.org. November 25, 2008. 

Often when people start an exercise program motivation is high.  For the first few weeks workouts may feel new and exciting and there is a determination to achieve a goal.  But after a few weeks some of that excitement wears off, and workouts can start to feel monotonous and too time consuming.  It can become more and more tempting to hit snooze on the alarm clock or go home and relax after work instead of going to the gym.  If this sounds familiar to you, the following are tips to keep your motivation levels up and create an exercise plan that you can stick with:

• Make sure your exercise plan is realistic. So you started out strong and were exercising 7 days a week for 2 hours straight….but now you don’t even want to think about the gym. Take it back a few notches…instead of working out 7 days, make it 3 and only for 30 minutes. The worst thing you can do is get burned out, and nothing burns you out faster than starting out with an unrealistic workout schedule.
• Think about what motivated you to start exercising. Was it to be stronger, walk up the steps a little easier, fit into an old pair of jeans or improve cholesterol levels? What ever that reason was, write it down and put it somewhere that you can see it regularly (i.e. write it in your planner, post it on your refrigerator). This will serve as a constant reminder as to why it is important to exercise.
• Take your focus off of the scale. It takes time for the scale to show you the results you want, so it can be easy to give up in the beginning if this is your primary motivator. Instead, focus on how much more energy you have, how easy it is to carry your groceries into the house or how much your blood sugars or blood pressure have improved. Recognizing these areas of improvement will help you to stick with exercise. Give it time and you will start to notice that your pants are fitting better too!!
• Add variety to your workout routine. If you are doing the same thing everyday, exercise can feel very monotonous. Try experimenting with new activities (take an aerobics class, try a new piece of exercise equipment, get a new exercise video, etc.). If you like walking, try taking a new rout or finding a nearby hiking path to change things up a little.
• Pick exercises that you enjoy and think about how to make exercise fun! After you experiment with different types of activities, pick the ones you like the most and stick with them. If you’re exercising indoors, listen to your favorite music or watch a good TV show to make the time fly by. If you’re outside, try to choose a place that offers nice scenery. The more fun it is, the more likely you are to stick with it.
• Get an exercise partner. Not only can exercise partners make you more accountable, but they can make exercise more enjoyable. The best partner is one who has a similar schedule to yours and who enjoys similar activities. If you enjoy working out with people but don’t have anyone on the same schedule, try taking classes at your gym. A dog can also make a great partner because dogs don’t take excuses.
• Schedule exercise into your day. People who exercise first thing in the morning have been found to stick with exercise better than those who exercise later in the day. However, if the morning doesn’t work for you, then block off time in your schedule for exercise and make it a priority. If you plan to exercise after work, it is often better to pack a bag and go to the gym before you go home. Energy levels and motivation tend to go down towards the end of the day.

While motivation can be helpful and make things seem easier, it is not a necessary part to a workout routine.  In fact, motivation often seems to come and go in waves.  When motivation levels seem low, tell yourself that you just have to get through that day’s workout and have faith that something will come along to increase motivation in the near future.  Next, review the above information to see if there is something you can do to help put the next wave of motivation into motion.  Not everyday will be easy, but the longer you stick with it the easier it gets!

Motivation is what gets you started.  Habit is what keeps you going. ~Jim Ryun