Staying Healthy This Fall

Note: Finding time with your kids is tough. Here are two great fun exercises that are enjoyable for both you and the kids! And it's for kids with any fitness level!

Arm/Leg tag:
Description: everyone stands in an area marked with cones in 4 corners. When i say go, the participants run around and try and tag someones arm or leg. When they get tagged they either put their tagged arm behind their back or hop on one leg. Once each arm and leg has been tagged you are out of the game. This really focuses on coordination and cardio, along with some healthy competition!

Targets here are arms and legs. This helps with coordination, with balance, you also engage some serious core, and then of course the fun element too. Kids love competition and this is a great game to integrate that into it.

The Mini-Circuit Relay:
The rules are simple. You have to rotate through 3 stations twice to get through the full circuit.

Station #1: 5 jumping jacks, then you hop to station #2
Station #2: 5 crunches, then you crawl to station #3
Station #3: 5 push ups, then you run to station #1

Focus: Fun plymoetrics (kids love to jump around), then they crawl, so they’re changing different plains, which means they’re engaging different muscles, then you have crunches working on your abs and your core, then they run to pushups, which is all upper body strength.

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1.  Coconut oil is arguably the most effective preventive food for avoiding Alzheimer’s

Coconut oil has the ability to repair and rejuvenate the brain.

Scientist have learned that brains unable to metabolize glucose require a compound known as ketones to effectively function.  Coconut oil is known to be the richest source of this special type of fat that is converted directly into ketones upon consuming it. I put coconut oil in shakes, salad dressing, and cook with it.

2.  People whose diets contain daily omega 3s have been shown to have 26% less risk of having brain lesions that cause dementia compared with those who do not. You can get these fatty acids from fish, flax seeds, olive oil and a good quality omega 3 supplement.

3.  Asparagus, leafy greens, kale, spinach, collard and mustard greens, these foods are high in folate and B9 which may help improve cognition and reduce depression. Folate is a B-vitamin that is naturally present in many foods.

4.  Berries and cherries. These fruits contain anthocyanin that protects the brain from further damage caused by free radicals.

They also have anti-inflammatory properties and contain antioxidants and lots of vitamin C and E

5.  Broccoli, cauliflower, brussels sprouts and kale contain folate and have cartenoids that lower homo-cysteine. (an amino acid linked with cognitive impairment).

6.  Almonds, cashews, walnuts, hazelnuts, peanuts and pecans,  all of these nuts contain omega-3s and omega-6s, vitamin E, folate, vitamin B6 and magnesium.

7.  Sunflower seeds and pumpkin seeds,  These contain zinc, choline and vitamin E.

8.  Cinnamon, sage, tumeric and cumin. These spices all help to break up brain plaque and reduce inflammation of the brain which can cause memory issues.

9. Whole grains, quinoa, kammut and gluten free oats have anti inflammatory properties.

10.  Beans and legumes. These foods contain folate, iron, magnesium and potassium that can help with body function and neuron firing.  It also contains choline, a B vitamin that boosts acetylcholine (Neuro transmitter critical for brain function.

 
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FACTS:

• Women are as susceptible to heart attacks as men
• Women’s heart attack symptoms are different than men’s
• Symptoms include: shortness of breath, fatigue and stomach discomfort
• Diabetes and belly fat are risk signs of heart disease
• Women with diabetes have 5x the risk of heart disease
• All women need annual health check-ups

HEALTHY EATING TIPS:

1. Portions: Use a smaller plate. Half the plate should be salad, a small serving of protein (fit in the palm of your hand), and a whole grain (like Quinoa).
2. Fats: LDL cholesterol is considered “bad” because it contributes to plaque, which can clog and harden arteries
3. HDL cholesterol is considered “good” because it removes LDL from our blood Saturated fat comes from meat, dairy and some hydrogenated oils; keep under 10% of daily calories
4. Trans fats are oils hydrogenated to stay solid; they raise LDL and lower HDL cholesterol
5. Replace solids like butter with olive and vegetable oils; swap red meat for seafood or unsalted nuts and soy
6. Polyunsaturated (good) fat comes from vegetable oils, nuts, seeds, avocados, and omega fatty fish
7. Carbohydrates: Healthy carbohydrates: whole grains, vegetables, fruits, beans
8. Unhealthy carbohydrates: white bread, pasta, pastries, sodas, refined foods

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NIECA GOLDBERG, MD, Award-winning Author and
Director of the Joan H. Tisch Center for Women’s Health
 NYU Langone Medical Center

@NYUDOCS,
nyulangone.org/doctors/1912084062/nieca-goldberg
nyulangone.org/locations/joan-h-tisch-center-for-womens-health
https://www.facebook.com/SiriusXMDoctorRadio
http://www.siriusxm.com/doctorradio   

This powerful immunity blend is like a “field to shield.” With the antioxidant weight of these ingredients, nothing’s gettin’ the better of you (especially if you boost with açaí, maqui, and chia seeds)! The trio of orange zest, cinnamon, and ginger warms up the party, making this “berry” special.

Directions:

Throw all of the ingredients into your blender and blast on high for 30 to 60 seconds, until smooth and creamy. Add more coconut water as needed to blend. Tweak the sweetness to taste.

How to Soak Dates:

To soak the slow way, pit and chop your dried fruit and cover with filtered water or the recipe’s base liquid for 30 minutes to 8 hours.  Dates don’t contain anti-nutrients like nuts, seeds, and grains, so you can utilize the soaking liquid to enhance sweetness and flavor, or drain the liquid and add only the dates (no need to rinse). Soak the quick way by covering with boiling water for 10 minutes (fresh dates need less soaking).

Nutritional Facts (per serving)

Calories 256 kcal | Fat 1 g | Saturated fat 0 g | Sodium 12 mg | Carbs 66 g | Fiber 9 g | Sugars 48 g Protein 2 g | Calcium 43 mg | Iron 1 mg122 an exotic ride

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