TIP OF THE WEEK

Spring break season is right around the corner, and it’s almost time to swap sweatpants for a swimsuit. Yep, you’re about to uncover areas that haven’t seen the sun in a long time. Before you panic and cancel your reservations for the hotel on the beach, know that we have your back. Follow these simple tips to make splash for your spring break getaway.

Ramp up your workouts: In order to maximize your results for your trip, ramp up your normal workout in duration and intensity. If you normally walk, try jogging. If you are an avid runner, add some short sprints into your run. You may even want to double up on workouts a few days a week. Try for one hour a day instead of 30 minutes when the date gets near. Not only will you look more toned, but strength training revs up your metabolism, too!

Drink more H20: Water. Before you spend a week swimming in it, make it your drink of choice. Aim for eight 8-ounce glasses a day, and then some. Staying hydrated will help you avoid overeating and give you more energy to power through your tough sweat session, in addition to aiding digestion.

Cut back calories: To lose just one pound, you have to create a 3,500-calorie deficit. Although your calorie needs vary according to your height, current weight and amount of physical activity, most people can lose weight by reducing their daily caloric intake to 1,500 to 1,600 calories per day and incorporating exercise.

Ditch the junk: A beach body is all about the abs, and abs are all about what you put in your body. Beat bloat and get that flat stomach by cutting out sodium, processed foods, chemicals, and food coloring. All of this fake “food” does nothing but hurt your weight loss efforts. Also, lay off the alcohol. Drinking is extra calories that provides no nutrients and reduces your willpower. Save the piña coladas until spring break.

— Life Fitness

CHILDREN’S HEALTH

First bites are a big milestone in a baby’s life. The American Academy of Pediatrics recommends starting solid foods around 6 months of age. After introducing your child to single-grain, iron-fortified cereal, you can experiment with different vegetable and fruit purees and tailor each meal specifically to your child’s preference. To make your own purees, invest in a quality blender, such as the Vitamix 5200, that easily blends whole food ingredients to a silky smooth texture, offering a convenient way to create nutritious meals.

— Brandpoint

SENIOR HEALTH

The greatest health risk women face as they age is one society most often thinks of as predominantly affecting men: heart disease. When heart disease leads to damage to the heart and/or heart attack, the damage can be severe and irreversible, says Dr. Kevin O’Neil, chief medical officer for Brookdale, a senior living community. Risk factors of particular concern to women include decreased estrogen after menopause, inactivity, high blood pressure and diabetes.

— Brandpoint

NEW RESEARCH

Think all that extra beauty sleep you’re getting is healthy? According to a new study published last month in the journal Neurology, adults who sleep more than eight hours a night may face an increased risk of having a stroke. The study showed that these so-called “long sleepers” were 46 percent more likely to have a stroke than adults who only got six to eight hours of sleep a night. The study’s authors said they are not sure whether the long sleep is a cause or a consequence of declining brain health.

— More Content Now

BOOK PICK
‘The Healthy Mind Cookbook’ by Rebecca Katz and Mat Edelson

In “The Healthy Mind Cookbook,” Rebecca Katz has harnessed the latest research on the brain to identify the foods that can improve the brain’s ability to control cognition, emotion, and physical function — all of which dictate memory and mood. She then translates the very best of brain science into the kitchen, using delicious nutrient-dense foods as a tool for promoting a healthy mind from childhood through the golden years.

— Ten Speed Press