6 foods to help you feel better!

There are new studies on effects of many vitamins and minerals and their effect on the human body.




Here are a few suggestions to help liven your mood.
• Eat foods rich in B12 and folic acid
o There has been a recent link between lower depression rates in cultures with high intake of these foods, and also have shown trends to aid in preventing central nervous system disorders, and dementias.
o Good examples are: beans, meats, fish, poultry and dairy products.
• Eat plenty of fruits
o These foods are loaded with nutrients and have been shown to aid with the increase of your overall health. Also people who eat fruits as an alternative to unhealthy snacks may develop a better outlook on their health habits.
• Selenium-rich foods
o What is selenium?
 Selenium is a mineral that acts as an antioxidant. Your body does not make this itself; however, recent studies have suggested that “oxidative stress” or an imbalance can lead to mild cases of depression.
 Selenium is found in abundance in whole wheat foods.
• Eat fish
o Fish contains omega-3 fatty acids. The presence of omega-3’s in ones diet has been shown to be correlated with treating depression and mood swings in combination with conventional treatments.
• Vitamin D
o Recent studies have shown connections between low levels of vitamin D and some mood disorders such as PMS, and seasonal affective disorder.
o Some foods rich in vitamin D are salmon, cheese, and beef liver. And if beef liver does not sound appetizing to you; you can always try to enjoy some nice safe exposure to the sunlight.
• Chocolate
o Always in moderation, studies have shown that dark chocolate can produce endorphins which essentially make you “feel good”. Recent studies also suggest that there are heart healthy reasons for eating small amounts of dark chocolate as well.
As always consult your nutritionist before beginning a diet or changing your eating cycles. These have been 6 helpful hints that in moderation and with regular exercise can help you to maintain a positive and healthy lifestyle.
http://www.webmd.com/depression/recognizing-depression-symptoms/foods-feel-better?page=3
William Milhizer PT, DPT

For more information, or to schedule a consultation for personal training, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

As St. Patrick’s Day thoughts arise of corned beef, cabbage, beer, and pub food. It is; however, able to enjoy this holiday without adding unnecessary inches to your waistline. First let’s discuss drinks. Alcohol is toxic to the liver and your body will naturally attempt to remove it and burn the calories from alcohol first. It also has been shown to stimulate your appetite which tends to be in the form of chips or foods that are high in fat. Some healthy alternatives are:

• If you choose to consume alcoholic beverages do so in moderation
• Add activity into your St. Patrick’s day i.e. taking a walk
• Drink water to quench your thirst to slow your consumption of higher calorie beverages
• Vegetables, pretzels, pita bread are great substitutes for unhealthy snacks

Below are links to weightwatcher.com that has provided multiple healthy recipes to make your St. Patrick’s Day healthy and more enjoyable.

http://www.weightwatcher.com/util/art/index_art.aspx?tabnum=1&art_id=69511
http://www.weightwatcher.com/util/art/index_art.aspx?tabnum=1&art_id=69551


William Milhizer PT, DPT

For more information, or to schedule a consultation for personal training, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com.


http://www.weightwatcher.com/util/art/index_art.aspx?tabnum=1&art_id=698&sc=3040

5 Easy Diet Tips

Many different diets are emerging from many different sources. All of this information may be confusing and sometimes contradictory. Here are a few tips to help to not just diet, but to make that step into a lifestyle change.






1. Drink water or low calorie drinks
a. By drinking water instead of soft drinks or high calorie drinks you are able to quench your thirst without the added calorie and sugar intake.
2. Be careful of late night snacking
a. As we discussed earlier in this blog; new studies are showing that there may be an optimal time during the day to utilize food intake. Eating late at night may also distract you from your diet goals and add unnecessary calories to your day.
3. Enjoy food
a. It is possible to diet without cutting out all foods that you enjoy. Practice portion control and find healthy alternatives to your favorite foods that may be unhealthy.
4. Incorporate healthy proteins into your meals
a. Protein generally will help you to feel satisfied for longer than carbs or fats.
5. Make realistic goals
a. Creating short term and long term attainable goals. Reaching your short term goals will ultimately provide the motivation to reach long term goals.


http://www.webmd.com/diet/slideshow-best-diet-tips-ever
http://www.webmd.com/diet/food-fitness-planner


William Milhizer PT, DPT

For more information, or to schedule a consultation for personal training, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com.

7 ways to keep cold and flu symptoms at bay

With the flu season in full effect it is very important to keep your self healthy and active. 7 ways to boost your immune system are:

• Drink plenty of water
  Your body mostly consists of water. If this water is not replenished the body is unable to function properly.
  
• Exercise regularly
  Besides the major health benefits of regular exercise, exercise has been shown to naturally boost your immune system
  
• Get a good nights sleep
  Most adults should get around 7-8 hours of sleep. Without sleep the body is unable to function to its full extent and is susceptible to infection.
  
• Decrease your stress
  Take time for your self to relax and distress. Without this time your body may be over stressed and will impair your immune system
  
• Wash your hands
  Germs are everywhere! The number one risk factor may be the transfer of bacteria from objects to your hands.
  
• Eat a healthy diet
  Eating the proper foods allows you to obtain all the essential vitamins and minerals to maintain a healthy immune system.
  
• Eat foods with lean protein
  The majority of your cells that fight infection and diseases are made of protein. Adding a protein rich diet aids the formation of these molecules.
  
  As we near the beginning of spring it is important to keep in mind that there is still an increased risk of spreading the flu and other disease. With all that you can to stay healthy there is still a risk of catching the flu. Keeping this in mind, the last important task that can be done to decrease the spread of the flu is to take care oneself when sick as to not add to the spread of bacteria.
  
  William Milhizer PT, DPT
  
  For more information, or to schedule a consultation for personal training, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com.
  
  http://www.webmd.com/a-to-z-guides/features/prevent-flu-healthy-habits-beat-the-virus
  http://www.webmd.com/a-to-z-guides/features/how-use-your-immune-system-stay-healthy?page=3
  http://www.cnn.com/2009/HEALTH/10/12/immune.system.H1N1/index.html