Active Sports Complex - Fitness and Training Center

Did you know that as many as 48 million Americans are on a diet on any given day? Unfortunately, many people fall prey to fad diets and weight-loss products promising quick results. Quick weight loss often results in quick regain because you grow tired of the diet and go back to old habits. It’s boring to eat the same thing over and over and hard to stick with monotonous plans. Adopting gradual but sustainable improvements to your eating and exercise habits can last you a lifetime.

Source: Academy of Nutrition and Dietetics

Don't be fooled. Some cereals marketed as “healthy” breakfast choices may contain as little as 1 gram of fiber per serving. According to the National Academy of Sciences’ Food and Nutrition Board, the recommended daily intake of dietary fiber for women is 21-25 grams and for men, 30-38 grams or about 14 grams for every 1,000 calories. The average adult gets roughly half of their daily recommended fiber. Use the nutrition facts label to help you make better food choices. Look for cereals with at least 3-5 grams of fiber per serving.

Source: United States Department of Agriculture

Always wanted to try downhill skiing? With many options for ski locations in the state, there are many opportunities available for you to give it a try.  Learning to ski has never been easier. Innovative designs in skis and bindings mean easier turning, allowing beginners to progress quickly. Downhill skiing also gives you a great workout, burning approximately 300–400 calories an hour! Take a lesson, dress appropriately and have fun! !

Your heart deserves some pampering. For an organ that works so hard, here are three foods you can eat to boost its strength, ease its load, and show how much you really appreciate it.

1. Wild Salmon
Your heart will fall for: Salmon’s anti-inflammatory qualities
This perfect mix of hard-to-find qualities will make your heart thump. Wild salmon is chock-full of Omega-3s and healthy fatty acids. Its nutrients help boost your immune system, reduce blood clots, and protect against heart attacks. They also lower triglyceride levels, protect your arteries, and lower blood pressure.

2. Steel Cut Oats
Your heart will fall for: Oatmeal’s complex B-vitamins Complex is sexier than boring. Oatmeal is easy to dress up, plus it has the versatility of a variety of B-vitamins like thiamin, niacin, and riboflavin. These vitamins protect against blood clots and atherosclerosis (hardening of the arteries). They also increase your HDL (good cholesterol).

3. Ground Flax Seeds
Your heart will fall for: Flax’s fiber richness.  This is a wealth your heart can definitely afford. Fiber helps keep your blood sugar levels steady throughout the day. Flaxseeds also help lower your risk of blood clots, stroke, and cardiac arrhythmias. It lowers LDL (bad cholesterol) and triglycerides.   Getting these seeds ground ensures proper absorption, plus they mix nicely into almost any food. Throw them on your salads, into your smoothies, and on top of that steaming bowl of steel cut oats. Your heart will love you for it.

Looking for a cheese with less saturated fat and cholesterol? Try low-moisture, part-skim mozzarella. One ounce contains about 85 calories, 5 grams of total fat, 3 grams of saturated fat and only 15 milligrams of cholesterol. It is often a more healthful alternative to higher fat cheeses for sandwiches, salads, snacks and casseroles. Some low-fat varieties may not work well in cooking, so test a small amount when using in a recipe.

Source: USDA database

What’s the difference between appetite and true hunger? Hunger is your body’s physical response to lack of food. Your stomach may growl, you may feel tired, slightly irritable or even have a headache. Appetite is more about the desire for food. It is the mental and emotional drive to eat, which can be affected by time of the day, food availability, social acceptance, stress and boredom. Tuning into your body’s signals and eating when you are truly hungry is an important part of healthy weight management.

Some say that smokers would be better off switching to smokeless tobacco (chewing or snuff) for health reasons. Don't be fooled. The American Cancer Society reports that smokeless tobacco isn't safe either. Smokeless tobacco increases the risk for cancers of the mouth and throat and may contribute to heart disease and high blood pressure. The best type of tobacco is no tobacco at all!

Source: American Cancer Society

Looking for an easy and healthy dessert option? Consider cooked cranberries as a topping for angel food cake, low-fat yogurt, or reduced-fat ice cream. Mix one bag of fresh cranberries with a half cup of concentrated apple juice and 2 ounces of water. Simmer on the stovetop for about five minutes. Allow the mixture to cool and then refrigerate. One cup of cranberries contains just 50 calories and no fat. It also makes a colorful and tasty dessert topping!

Exergames are active video games that have an exercise component to them. Active video games may increase adults' energy expenditure as much as moderately intense exercise. Activities such as boxing, tennis and baseball exergames rank the highest in energy expenditure, while activities such as yoga and balance exercises are effective in improving flexibility and fall prevention. You can gain the most health benefits when you can do the equivalent of at least 2½ hours of moderate-intensity physical activity each week.

Source: Science Daily

The March of Dimes is a leader and pioneer in the fight to save babies. An outstanding track record of success, The March of Dimes is prepared to accomplish even greater things in the future to solve the problems of prematurity, birth defects, and low birthweight.

Additional information:
March of Dimes Birth Defects Foundation
http://www.marchofdimes.com

Contact info:
March of Dimes Birth Defects Foundation
1275 Mamaroneck Ave.
White Plains, NY 10605
Phone: (888) 663-4637