Q: How much exercise do I need each week? 
Many people go to Dunkin’ Donuts for breakfast, grabbing a bagel and thinking that they are going for the healthy alternative to donuts. What they don’t realize is that they are in fact choosing the wrong option!
Most people think that bagels are healthier than donuts–after all, what could be the harm in condensed bread versus a sugar laden fried pastry? Well, that’s just it, bagels are oversized and very dense–they also take longer for your body to digest. One bagel can be worth at least 5 pieces of bread. Even if you are going for the whole wheat or multigrain bagel, you’re looking at at least 300-450 calories. Add some cream cheese? You’re looking at 540 calories. A Dunkin’ Donuts multigrain bagel is worth 400 calories and a plain one is 370 calories.
How many calories are in one glazed donut? 220. While it is true that bagels have less sugar (3g in opposition to 9g), they do have more carbohydrates (71g in opposition to 20g). The biggest issue with bagels is that they come paired with cream cheese or something else.
Of course, many people may look at bagels as the better option based on amount of sugar and fat in donuts. If you are someone who is looking for carbohydrates in your diet, perhaps bagels are the better option. However, you should try to limit the amount of cream cheese (less than two tablespoons) and you should not have one every day. Store brand bagels can be healthier than those from Dunkin’ Donuts. Some brands have bagels running at 120 calories a piece.
If toast is too plain for you, try English Muffins! Oh, speaking of muffins…
One reduced fat blueberry muffin from Dunkin’ Donuts is worth 450 calories with 10 grams of fat and 86 grams of carbohydrates.
It is 2009, a new year, time for a change. What’s your New Year’s resolution? Everybody makes one, but how many people actually keep them? I am going to take a guess and say that it is only a very small percentage of people. What sets those people aside from the rest of us? Can we say their goals are easier, or is that just a bad excuse? How can we become a part of that percentage and make it grow? This year, I want you to make a health-related goal. It doesn’t matter how big or how small your goal is, it could be anything from flossing more to losing twenty pounds.
My suggestion is that you make your goals more than just ideas in your mind. Make them solid, physically put them down on paper, and then put that paper in a spot that will remind you of it every day. For example, if your goal is to floss more often, put a sticky note by your toothbrush that says, “Remember to floss!” If you have a bigger goal, you need to think about how you plan on making it happen. Write out a checklist, and put it by your bed stand or maybe next to where you keep your car keys. Maybe a sticky note seems obnoxious and tacky (no pun intended), but that’s the point. You really need to keep your goal in mind all year long. Maybe you won’t get to it right away, but after some time, that note will get really annoying, and that’s the point when you actually need to do the action, floss those teeth. The ultimate goal is, of course, to take a step toward your goal every day. Eventually, the only reason the reminder will be annoying is because you planned on taking your steps before being reminded.
This isn’t something to think about, it’s something you actually have to make an effort to do. If you seriously want to reach your goal, you need to take the first step. This could be it!
The Doubly Good December Contest has ended after an extension due to a tie for the most commented article. Without further ado, prizes were awarded to:
Gumer Liston for most commented article
Sharyn Essman of FeeFiFoto Blog for randomly chosen comment on
Congratulations to both!
Living life to the fullest means cultivating good habits that help us become healthier. A healthy person is a happy person. Here are some healthy habits that are worth weaving into your old daily pattern:
1. Take time to walk, run, or jump for fifteen to twenty minutes each day. It is best to do it first thing in the morning to give your joints, muscles, and brain the needed warm-up for the coming day ahead that is full of physical and mental exertion.
2. Eat foods that are low in fat like fruits, vegetables, and grains. You also need to have a regular intake of the recommended amount of protein that your body needs everyday, such as from eggs or a little meat mixed in your veggies. Sweets are really tempting and having them every once in a while won’t hurt but you should avoid them as much as possible. Have fruits instead for your sweets.
3. Take care of your skin. The largest organ of your body is also one of the most important. Make it a habit to protect it from climactic toxins, apply sunblock cream on the areas that are more exposed to the sun like your arms, neck, and face. You also can use fruit juice to maintain the smoothness of your skin (especially the face). You can mix a small amount lemon juice in the water that you use to wash your face and arms. Fruit juice help keep the pores of your skin healthy.
4. Take time to meditate. Your soul needs at least five minutes of quiet time each day. Meditation should not be something that is taxing on your mind. Meditation means putting your mind to something that relaxes it. It is what others call “daydreaming”.
5. Raise your level of consciousness, and discover the things that inspire and motivate you. Your soul needs food, too, so take time to enjoy art, a good book, a home video, or anything that could help you find your spiritual self. You can do this at night after work, with your family.
6. The last but the most important: take time to show your love to the people you love. It could be your wife, kids, or friends. Love can be shown in little ways, it could be through not failing to kiss your wife and children before going to work each day.
Omega-3 has long been recognized as the substance that can reduce the risk of heart disease. Those who are worried about their hearts, whether they want to avoid or improve their prognoses, can benefit greatly from eating several servings of fish each week. It reduces their risk of heart attack by over a third. Many people are worried that certain contaminants in fish might outweigh its advantages. However, in many cases especially pertaining to the heart, the benefits that can be derived far outweigh its potential disadvantages.
What is Unsaturated Fat?
In order to understand how omega-3 works, it is first important to determine what it really is. Fish contain unsaturated fat. But the main nutrient that can improve the heart is the omega-3 fatty acid. It is the type of unsaturated fat that reduces overall inflammation in the body.
Some also believe that omega-3 can lower blood pressure, decrease blood clotting, improve a child’s learning ability, and enhance the immune function among others. By consuming two servings of fish a week, a person reduces his risk of cardiac death.
What Types of Fish Should be Eaten?
Salmon, herring, and tuna are fish rich in omega-3 fatty acid. Thus, people who eat these types of fish will benefit the most. It is important to take note, though, that various types of seafood also contain small amounts of this nutrient. Generally, freshwater fish have less omega-3 acid compared to fish from the sea.
However, while most types of fish are beneficial, it is also important to take note that certain fish, such as catfish and tilapia, contain high levels of arachidonic acid, which is also found in egg yolk and red meat. While it is not harmful in itself, eating high levels of arachidonic acid can increase a person’s risk of heart disease because it causes inflammation.
