Healthy Fats for a Healthier You

The word "fat" has so many negative connotations that people tend to steer away from anything with a high-fat content in an attempt to be healthy. Don't let a fear of fat deter you from enjoying healthy, unprocessed fats found in whole foods, which have the nutritional power to improve your overall health and appearance.

Look for foods containing monounsaturated and polyunsaturated fats. Monounsaturated fats have been proven to lower bad cholesterol, increase good cholesterol and aid in weight loss. Polyunsaturated fats assist in the body's growth and development, while helping your heart and brain function. Polyunsaturated omega-3 fatty acids are especially important because they are essential to human health, but cannot be produced by the body alone.

Now that you know what kinds of healthy fats to look for, here are a few good food sources to get you started:

Avocados - This unusual fruit is rich with monounsaturated fat. Not only do avocados provide you with the aforementioned benefits of monounsaturated fats, but they also assist in the body's digestive process.

Nuts/Seeds - Think almonds, peanuts, walnuts, pecans, natural peanut butter, sunflower seeds, pumpkin seeds and hemp seed. Look for natural and unsalted varieties to provide you with filling fiber, vitamin E and zinc.

Fish - Tuna, mackerel, herring, sardines and salmon are true power players in the important omega-3 category. Enjoy two to three servings of sustainable, wild-caught fish per week to reap the full benefits.

Olives - Aside from being an excellent source for monounsaturated fat, olives are also high in iron, fiber, vitamin E and copper.

Oils - In small amounts, oil can add healthy fat to your diet and replace the need for butter or margarine. Look for olive, canola, flaxseed, grape seed or walnut oil.

Enjoy health fats, but pay attention to the serving size of each item to ensure you don't overindulge.

Revamp Your Outdoor Workout

With summer drawing to a close, you may be bored with your outdoor exercise routine. Summer temperatures can often limit what exercises you're able to safely do in the heat, so take advantage of the cooling temperatures and add some variety to your outdoor routine.

If you're a runner ...

Consider signing up for an upcoming 5K race and start training now (if you've recently started running, check out our tips for preparing for a 5K). If you aren't the competition type, incorporate running stairs or sprint intervals into your jog. If you are truly looking for a change of pace, consider trying the latest trend: barefoot running.

If you're a cyclist ...

Get friends and family to join in a day of fun: take a bike trip to a nearby park or neighboring town and enjoy a picnic. Or, explore your town or city by bike, stopping along the way to check out the things you miss while traveling in a car. If you don't have time for an all-day adventure, vary your speed, resistance and elevation (i.e., try some hills) to increase your calorie burn and improve endurance. And, don't forget your helmet!

If you like to hike ...

Tackle a new hill or trail, tracking your time. If you want to stick to the same trail, make it your personal goal to shave off a minute or two each time you hike. Remember that part of the fun in hiking is to experience nature in new ways, so bring friends along and document your hike through photos or video.

If you're a walker ...

Increase your distance by adding a new loop or do your typical routine twice. Add some hand-weights or a weight vest to increase your calorie burn. Don't forget to wear a pedometer to track your steps. If you'd like to increase the amount of steps you take each day, don't miss DAC's tips here.

Remember to enjoy your time outdoors while keeping your workouts interesting.

DAC Weekend Wrap-Up

Here's what we've read this week:

10 foods to help boost your brain power - CookingLight.com via CNNHealth

To Don't List: 8 Overrated Health Fads - Health.com

The Best Tailgate Foods - MensHealth.com

Energize Your Afternoon - DAC Blog

Energize Your Afternoon

If you lose motivation and crave a nap every afternoon, take comfort in knowing that you aren't alone. Many studies show that energy levels tend to be at their lowest in the mid-afternoon, which doesn't bode well for productivity levels for the remainder of the day.

To avoid another crash and energize your afternoon, try these tips:

Don't hit the snooze button. Too much or too little sleep can have you feeling drowsy before you've even walked out the door. While sleep patterns vary for everyone, adults tend to need around eight hours of sleep per night. Make it a point to go to bed at the same time every night and get up at the same time every morning, allowing your body to adjust to a regular sleep schedule.

Eat a well-balanced breakfast. While muffins, waffles and donuts are delicious, they aren't the best way to start your day. Opt for a mix of healthy fat, protein and complex carbohydrates to feel satisfied and stay energized. Think steel-cut oatmeal with flax seed or an egg with whole wheat toast.

Embrace cold water. Stay hydrated throughout the day by drinking water, which transports oxygen, nutrients and antibodies through the body, while flushing your system of toxins. Drinking cold water can also shock the body into wake-up mode. Consider showering in cold water in the morning, which can increase your metabolism and boost circulation.

Get moving midday. During your lunch break, go for a walk around the block or take a lap around the office. On the weekends, do a more intense workout at home or the gym. Exercising midday, whether mild or intense, will increase your heart rate and provide you energy to get through the afternoon.

Relax. Stop worrying about inconsequential things and find a way to resolve any problems you can fix. Stress puts the body in a constant state of anxiety, which is exhausting. Put aside time each day to do something relaxing - whether it be listening to your favorite song, meditating for 15 minutes or taking a bubble bath.

Tips for a Healthy Sandwich

Easy to make, full of possibilities and customizable per person, sandwiches are a beloved staple of the American diet. Almost every food and condiment can be used with bread to create a portable, yet tasty meal. It's important to note that it's easy to go overboard and ingest more than a day's worth of calories in one sandwich.

Here are a few tips to keep your sandwich tasty and figure-friendly:

Whole Grains: Make sure the base of your sandwich is 100% whole grain, which will provide more filling fiber than white flour-based products. Options include whole grain bread, wraps, pita pockets, flatbread and bagels (scooped out to avoid calorie overload).

Lean Proteins: Include lean cuts of meat to add protein, while being mindful of the high-sodium content of packaged cold cuts. White-meat turkey or chicken are your best bets, but lean ham or roast beef are also decent options. Avoid mayonnaise-based chicken, tuna or egg salad sandwiches, as they pack a lot of calories and fat. If you don't eat meat, try plain or flavored hummus spread, which can add valuable protein to your sandwich.

Vegetables: You can't forget classics like lettuce and tomato, but consider including other vegetables for a change of pace. Kale, avocado, cucumbers, roasted peppers, artichoke hearts, grilled eggplant and mushrooms can add a great amount of flavor to even the most traditional sandwiches.

Cheese: If you really want to reduce the calories in your sandwich, skip the cheese. If you can't skip it, stick to one slice of natural cheese made from part-skim or skim milk. Swiss, muenster, havarti and provolone are all choices that pack a lot of flavor in one slice.

Seasonings/Condiments: After all you've done to build a healthy sandwich, don't ruin it by loading on high-calorie sauces or spreads. Avoid adding salt, mayonnaise, ranch dressing, barbecue sauce and ketchup. Try salsa, mustard, oil and vinegar, pepper, hot sauce or low-sodium soy sauce.

If you're looking for an even lighter meal, turn your favorite sandwich into a salad. Enjoy!

DAC Weekend Wrap-Up

Here's what we've read this week:

30% of overweight Americans think they're in normal range - HealthDay via USA Today

Study: Exercise Can Counteract Obesity Genes - TIME.com in partnership with CNN

CDC Report: U.S. adults don't eat enough fruits and vegetables - FoodConsumer.org

Are You Taking Enough Steps? - DAC Blog

DAC Donates Fitness Balls to Southaven Second Graders

Robert Creech accepts a Certificate of Appreciation from second-grade teacher Rachel Anglin.

Robert Creech, President of DAC, was honored for the club's recent fitness ball donation to Rachel Anglin's second grade class at Greenbrook Elementary in Southaven, Miss.

Anglin, an active DAC Southaven member, wanted something to help her students improve their posture and approached Creech, who was more than happy to make the donation.

Robert with Rachel in her Greenbrook Elementary classroom.

"There's a definite childhood obesity problem in Mississippi and combining fitness with learning could be one step in solving this devastating issue," said Creech.

Students will use the fitness balls in place of regular chairs for the remainder of the school year. While they were taken aback by the balance balls at first, students are embracing the change.

All of the second-graders made cards thanking DAC and Robert for the fitness balls.

"I don't want my old chair back," said seven year-old Chaney Wilson. "The balls are much more comfortable."

"I think chairs are so boring now," said Tristan Harlen, a seven year-old from Southaven. "I hear the other kids say, 'Man, the kids in that class are so lucky!'"

The students sit on the balance balls during a normal school day at Greenbrook Elementary.

To learn more about this donation, read The Commercial Appeal's online article.

Are You Taking Enough Steps?

How many steps do you really take each day? Many experts recommend that you take at least 10,000 steps per day, which is the equivalent of five miles. Most of us grossly overestimate the amount of steps we actually take in one day.

Here are tips to help you step it up:

Wear a pedometer. Pedometers are a great, inexpensive way to track the number of steps you're taking each day. Put one on every morning, noting a few times per day how many steps you've taken. Tracking your mileage will keep you motivated and focused on your goal.

Select a distant parking space. Instead of driving around looking for a spot to park that is close to a building's entrance, consider parking further back in the lot. This will force you to take a few extra steps to and from the building, increasing the likelihood that you'll hit your goal of 10,000 steps.

Take the stairs. Elevators and escalators can be more convenient, but opt to take the stairs when your arms aren't full of bags or boxes. You'll take some extra steps and fit in some quick cardio.

Take a walking break. If you find yourself frustrated at work or tired of doing laundry, take a quick 15-minute walk outside. This will help clear your head and fit in some extra steps. Consider walking with coworkers during your lunch break and instead of sending another e-mail, walk over to your co-worker's desk to chat.

Pace. During a phone call or while you're drying dishes, try and fit in a few more steps by pacing. Other convenient times to pace include during television commercial breaks and while you're waiting.

Taking 10,000 steps per day, in conjunction with a proper diet and exercise routine, can help you be a healthier individual. Now, step to it!