Spirit Winter 2012 Valley Health : Page 2
Remember the proverb we memorized as children – “Early to bed, early to rise, makes a man healthy, wealthy, and wise”? Well, like most everything our parents and grandparents taught us, there seems to be some truth in the value of early mornings after enough sleep that does keep us healthier. Read on for some information that might just inspire you to set that alarm clock a wee bit earlier.
Rise To Shine
Remember the proverb we memorized as children - "Early to bed, early to rise, makes aman healthy, wealthy, and wise"?<br /> <br /> Well, like most everything our parents and grandparents taught us, there seems to be some truth in the value of early mornings after enough sleep that does keep us healthier. Read on for some information that might just inspire you to set that alarm clock awee bit earlier.<br /> <br /> Lose more weight. Move in the morning.<br /> <br /> We know that research demonstrates that exercise helps to improve our sleep, but did you know that better sleep improves your chances of success at weight loss? In a recent study published by the American Council on Exercise, overweight women between the ages of 50 to 75 who engaged in consistent morning exercise slept better and lost more weight. Start slowly. Start with walking. Work up to 60 minutes a day with at least 30 minutes of that being in the morning. Consider learning yoga. One recent study noted that yoga, a popular morning exercise, can help stop middle- age weight gain. Overweight people who practiced yoga regularly (at least one 30-minute session once per week) over four years LOST 5 pounds where their non-yoga practicing counterparts GAINED 14 pounds!<br /> <br /> Isn't it worth setting your alarm 30 minutes earlier in the morning to sleep better, manage your weight, and BE healthy?<br /> <br /> Besmarter,leaner,and stronger. Riseup and eat breakfast!<br /> <br /> Once again, your parents appear to have been right. Breakfast IS the most important meal of the day, not only fueling you up for the day's activities but also revving up your mind, strengthening your muscles, and helping you manage the pounds!<br /> <br /> Eating breakfast can help control your appetite for the rest of the day, especially a high-protein meal that makes you feel satisfied longer. Protein also contributes to lean muscle mass in our bodies that burns more calories and keeps us strong.<br /> <br /> The perfect breakfast has three parts: whole grains, produce, and protein. Here are some suggestions for quick, healthy breakfasts that will help you through long, healthy days.<br /> <br /> Veggie omelet and a slice of multi-grain toast.<br /> <br /> Low-fat yogurt and a piece of fruit.<br /> <br /> Hard-boiled egg and a piece of fruit.<br /> <br /> Smoked salmon on a half of a whole grain bagel with lite cream cheese.<br /> <br /> Fresh fruit smoothie with lowfat yogurt<br /> <br /> Whole grain cereal with low-fat milk<br /> <br /> Oatmeal made with low-fat milk and topped with a banana or other fruit<br /> <br /> ENJOY early morning eating and have a healthier day!<br /> <br /> Get up! Get organized!<br /> <br /> Right after breakfast, in the gap before you start the race of your day, is the BEST time to get organized and prepare for a creative and calm day rather than a stressful, disorganized "mess." <br /> <br /> Here are quick tips to practice to make your day a more balanced one:<br /> <br /> 1. List out the top three must-dos of the day.<br /> <br /> 2. Write down and review your schedule for the day both for work and for life. Catch the double bookings before they happen.<br /> <br /> 3. Have a healthy meal plan in place. Know what you want to eat and when. Pack your lunch if it helps you stay on track with your nutrition goals.<br /> <br /> 4. Plan a connect-with-someone activity for the day - in person or by phone (not just another email, text, or Facebook message). Research shows that cultivating our own personal community keeps us healthy. PLAN for it.<br /> <br /> 5. Lastly, remember to breathe and be flexible. Daily to-do lists should not run your life. YOU should.<br /> <br /> Women who ROSE TO SHINE! Meet our 2011 Spirit of Women NATIONAL AWARD WINNERS. Each year Spirit of Women member hospitals around the country acknowledge those<br /> amazing women in their community who rise to shine in spite of difficulty,<br /> tragedy, and their own personal lives in order to make the world a kinder,<br /> gentler place. In 2011, three national winners were selected and celebrated on July 15, 2011 at the JW Marriott Camelback Resort and Spa in Scottsdale, Arizona.
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