Ideas for HAP Smart Snacking Part I

If you have been on the Healthy & Active Lifestyle plan then you are already acclimatizing yourself to the idea that some foods might be much better for you than others and that in fact there are some foods that are generally better for everyone to consume as snacks. Here is a list of snacks that are generally better for all to eat as opposed to the types junk foods that many of us were taught to believe provide .  

Apples

Apples are considered to be a "good carb" because they are packed with soluble fibre, including pectin. Two apples can fulfill all of your nutritional needs for the day.  This fruit is also packed with Vitamin C and provide a "feeing of fullness."

Almonds

Almonds make a great snack, provided that you are not allergic to them.  Technically almonds are high in fat but just a small handful a day are very good for you, especially if they are unsalted. Almonds contain monosaturated oil, which helps reduce the possibility of heart disease.

Asparagus

Asparagus is a food that benefits the liver and kidneys, which in turn is great for the metabolism.  You can lightly steam and salt them and serve the whole spears as a snack.

Blueberries

Blueberries are allowed on a lot of diets and are packed with antioxidants that aid in cell repair as well as vitamin K and vitamin C.  They go wonderfully with the plain greek yogurt also recommended on this list of healthy snacks.

Broccoli

Broccoli has many benefits, including the ability to lower cholesterol and can be eaten as a snack steamed or raw. Avoid dipping sauces with fat, salt or sugar in them.  Broccoli is also packed with vitamins A, D and K.

Greek Yogurt (plain)

Low-fat plain Greek yogurt is filled with that "good bacteria" that can help relieve digestive problems. Always check the sugar content of yogurt as it varies from 0 to as high as 48 grams in some products.  It is also a satisfying, high protein, low-fat product.  It is not recommended that you eat yogurt if your Healthy & Active eating plan does not allow dairy products.

Canned Tuna

In a pinch canned tuna satisfies a craving for substantial snack. Tuna contains B vitamins and protein and it is also low in fat. Try to buy albacore tuna, which is a pure white variety. If your HAP diet does not allow bread, tuna tastes great wrapped up in a lettuce leaf for a vegan wrap.  It is also best to purchase salmon that is packed in water rather than in oil.

Cottage Cheese

If you are allowed dairy products on your HAP plan then one of the most nutritious and filling snacks you can have is cottage cheese which is high in protein, calcium, magnesium, potassium and zinc.  This low-carb food also helps regulate blood sugar and is delicious just eaten in a lettuce leaf wrap or with a piece of fruit.

Edammame

Edammame is just another name for boiled soybeans. This is a tasty, low-calorie and low-fat snack that is packed with fibre and protein. Soybeans re also full of Vitamin A, C and Iron. However, avoid this snack if your HAP eating plan recommends that you do not consume soy.


Keep in mind that there are some foods on this list that may not fit into your personal Healthy & Active diet recommendations in which case they should be avoided, but for the most part, these are the foods that are generally very nutritious for everybody to consume.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.

The Signs and Symptoms of Dehydration!

It's once again summertime and this is the time of year when people tend to become dehydrated despite their best efforts to drink lots of liquids on a hot day.  You are especially vulnerable to dehydration while exercising, when it's humid and its hot out.

What to Watch For ...

Dehydration is a condition that occurs when the loss of body fluids, mostly water, exceeds the amount that is taken in. With dehydration, more water is moving out of our cells and then out of our bodies than the amount of water we take in through drinking.

When we lose too much water, our bodies may become out of balance or dehydrated. Severe dehydration can lead to death.

Symptoms of dehydration in adults are dizziness, heart palpitations, confusion, dry mouth, feeling thirsty, inability to sweat and fainting.

Decreased urine input or darker coloured urine can also indicate dehydration and that is your cue to drink more water.

Causes

Many conditions may cause rapid and continued fluid loss in the  humanbody and lead to dehydration.

Too much sun, heat exposure over-exercising too much can cause the condition but

illnesses, medications and chronic conditions can also cause dehydration. A fever can cause you to lose fluids you also lose fluids because of vomiting, diarrhea, and increased urination due to infection.

People with diabetes are prone to dehydration because they tend to overheat faster than other people, especially while exercising or just after eating.

If you are ill and not cared for properly, it might be easier for you to become dehydrated as you may not be able to have access to adequate amounts of liquids to keep you hydrated.

If you are mentally impaired in some way you may forget to drink enough liquids to stay hydrated. This can become common in people on prescribed opiates or in elderly individuals.

Having little or no access to safe drinking water is a common cause of dehydration for people all over the world and can be a problem for North Americans who are travellings. 

Significant injuries to skin, such as burns or mouth sores, or severe skin diseases or infections can cause dehydration, as water is lost through damaged skin.

Drinking too much alcohol is also a common culprit as it dehydrates your body. Drinking too much caffeine, green tea or cola drinks can also act as diuretics that can drain water out of your body.

To avoid dehydration you might want to avoid exercise and exposure to the sun during days of high heat or humidity.

Care and Treatment

Most cases of dehydration can be treated at home. The best remedy is to drink liquids. However when dehydrated it may be difficult for the body to accept water in large doses fast. It is best to sip small amounts of water frequently.

Avoid sports drinks or Gatorade as they typically have too much sugar (over 30 grams) and all kinds of chemical flavoring.  For instance, grape flavoured Gatorade has red 40 and Blue 1 in it to make it purple.)

You can make your own rehydration potion using 1 quart of any sugar-free liquid. This includes green tea, hrbal tea, coconut water or plain water.  To this you can add 1/4 teapoon Himilayan sea sault and 1/2 teaspoon calcium magnesium powder (or you can use the crushed tablets. For flavoring you can add 1/4 cup of any type of juice. Lemon or lime juice is a good choice.  If you like your rehydration potion sweeter, add honey, stevia or agave syrup to taste.

Emergen-C with water, a bit of a salt and little juice can also help you rehydrate quickly!

If the dehydration is due to heat exposure it helps to loosen the person’s clothing and spray or mist luke warm water on exposed skin surfaces to help with cooling by evaporation.

However, do not pack ice around a person who is dehydrated. This will make the person shiver and shivering causes the body temperature to increase rather than decrease.

Medical treatment is usual required if the person has been dehydrated for a couple of days and has a temperature of 104 degrees or higher. In a hospital you may be administered fluids by intravenous units.

Medications such as acetaminophen may be prescribed for the headache or fever that sometimes accompanies a condition of dehydration.

When dehydration is treated and the underlying cause identified, you will recover normally.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.

What Exactly is BMI or Body Mass Index?

When you embark of lifestyle changes, you will hear your Healthy & Active counsellor, dietician or naturopath speaking about your BMI.

The Body Mass Index or BMI as it is known in it short form is a calculation that estimates whether or not you are at a healthy weight.  This is important as being overweight puts a strain on your heart and can lead to health problems like high blood pressure, high cholesterol, stroke, varicose veins, sleep apnea, heart disease and Type 2 diabetes.

How Does It Work? 

Your BMI estimates how much you should weigh, based on your height. Here are the steps that are used to  calculate this formula:

• Multiply your weight in pounds by 703.
• Divide that answer by your height in inches.
• Divide that answer by your height in inches again.
• For example, a woman who weighs 270 pounds and is 68 inches tall has a BMI of 41.0.

The BMI is a set of standards known as the Body Mass Index Categories. The standards are stated as below.

BMI CATEGORY

• Below 18.5    Underweight
• 18.5 - 24.9     Healthy
• 25.0 - 29.9     Overweight
• 30.0 - 39.9     Obese
• Over 40          Morbidly obese

Most experts conclude that a BMI greater than 30 (obesity) is unhealthy. The greater it is the more likely you are to develop a health production.

BMI may become important when it comes time to apply for health insurance. You can be denied health insurance if you have a BMI over 30.

Results or Effects 

Calculating your BMI is usually an accurate way to determine whether or not you can lose weight. This is true unless you are very old, a child or a body builder.

The reason that the standard BMI calculations may not apply to body builders is because they usually have more muscle and muscle weighs more than fat. This throws the calculation off. Fitness experts and trainers have other ways of calculating body index mass for body builders.

The elderly are expected to have a BMI that is between 25 and 27 and not under 25. This is because being too thin is not a sign of health in the elderly. Having more BMI is an indication that their bones are not developing osteoporosis.

The BMI is not an appropriate tool to use estimate a child’s fitness. To make a correct assessment of a child’s BMI there are numerous factors to consider. That is why it is best to have a doctor decide whether or not your child has a health body mass index.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.