A brighter, healthier new year’s resolution | TahoeDailyTribune.com

A brighter, healthier new year’s resolution

The new year brings many things: new hope, new focus, new perspective and new opportunity. According to a 2016 study published in the University of Scranton Journal of Clinical Psychology, an average of 45 percent of Americans make new year’s resolutions each year and only 8 percent follow through. Losing weight, making dietary changes, and staying fit and healthy are among the top 10 most common resolutions.

We should continue to focus on good health in 2017, but let’s approach it from a different angle. Stop focusing on the foods you shouldn’t eat, the bad guys, those foods that bring guilt with every bite. Instead, focus more on the plethora of vibrantly colored, nutrient dense and delicious foods from which you will benefit.

How about them apples! The apple originated in the mountainous forests of Kazakhstan and has been consumed by humans for more than ten thousand years. The 2013 Encyclopedia of Food and Culture states that between seven and eight thousand different varieties of apples are grown throughout the world, 2,500 of which are grown in the United States. There are many types of apples to enjoy and they are a good source of fiber and vitamin C. The majority of the antioxidant and anti-inflammatory power they provide comes from phytonutrients, mostly found in the apple peel. The phytonutrients and antioxidants in apples may help reduce the risk of cancer, hypertension, dementia, diabetes, obesity and heart disease.

Cruciferous vegetables also pack a nutritional punch. These veggies get their name from their four-petal flowers that resemble a cross, or “crucifer.” Examples include arugula, bok choy, broccoli, brussel sprouts, cabbage, cauliflower, collard greens and kale. Vegetables in the cruciferous family are rich in vitamins C, E and K as well as folate and fiber. They also have natural sulfur-containing chemicals, giving these veggies their infamous aroma and bitter flavor. Bear the pungent aroma, these veggies are shown to reduce inflammation, inhibit enzymes that activate carcinogens, and stimulate the self-destruction of cancer cells. Add cruciferous veggies to your favorite salads, soups or stir-fry, or try them raw, dipped in hummus or peanut butter.

Resolve to make your health a priority. Delight in the last Christmas cookie of Grandma’s 2016 batch and then start focusing on balance and choosing brightly colored foods with disease preventative nutrients. May these delicious foods bring you good health and joy!

Wishing you a happy and healthy 2017!

Jessica Keys, RD is one of Barton Health’s registered dietitians. Make an appointment by requesting a doctor’s referral or calling 530-543-5824.

Get to the truth about dieting and weight loss

Weight loss is a popular resolution come the new year. But in spite of that popularity, the resolution to lose weight is no small task. When resolving to lose weight, men and women will encounter an abundance of information about dieting and weight loss. It’s difficult to know who to believe and to determine which plans will be effective.

Research published by Shape magazine says nearly one in three young people embark on a new diet each month, but 45 percent give up after one week, and about half abandon their goals within a month. Data released in the Daily Mail in 2013 said that although  one in seven (13 percent) women in the United Kingdom stick to a diet for 13 weeks or more, nearly one in five (19 percent) succumb to their favorite food cravings after a month.

What’s the magic formula for weight loss? Experts advise that there isn’t any. Weight-loss strategies that require fad dieting or restrict certain foods may not produce long-term success. Rather, a lifestyle overhaul is often the most effective weight loss strategy.

• Recognize that quick fixes do not work. Drastic weight loss approaches may produce immediate results, but such plans are not sustainable. Drastic plans include certain detoxes and cleanses; diets that eliminate all but a few foods; some  prepackaged foods; and food-replacement strategies. Feelings of deprivation or boredom may make people following these diets unsuccessful in the long run. Losing weight means changing one’s food and exercise plans over the long haul.

• Eat in regular intervals. Researchers at the National Weight Control Registry offer that spacing food evenly throughout the day is the key to successful, long-term weight loss. People who eat healthy food at regular intervals are better nourished, think more clearly and report fewer mood swings than those who eat erratically.

• Recognize that not all carbs are bad. People trying to lose weight often hear that they should increase protein consumption and drastically reduce their intake of carbohydrates. While it’s smart to reduce consumption of processed carbs and those that are made largely of white flour, there are some healthy carbohydrates, including beans, whole grains, fruits, and vegetables.

• Be flexible. As a person’s body ages, his or her metabolism will change. Men and women should revisit their recommended caloric intake every few years. In addition, men and women can routinely revisit their exercise routines to determine the efficacy of those routines and alter their workouts to reflect the physical changes their bodies are going through as they age.

A person’s first step before dieting or attempting to lose weight should be to consult their physician, who can help men and women achieve their weight loss goals in a way that’s healthy and easy to maintain for years to come.

Free meditation class January 19

Thursday, January 19th at 7pm.
812 Emerald Bay Rd.
Instructor: Chanel

Details:
Yoga nidra is a very mellow practice. If attending, wear comfy clothing and dress warm (fuzzy socks, cozy sweaters etc). Bring your own yoga mat or any yoga props – limited on hand supplies. Bringing your own blanket is suggested. Blankets with a little stability work best like Mexican blankets, not super soft ones that compress easily. Bolster pillows, blocks, or even just regular pillows can be made to work. It’s like a slumber party so whatever is going to make you more comfortable for lying on the floor for an hour, bring it!

Because this practice is in the evening, you are welcome to eat beforehand but it’s recommend to not eat a huge dinner. You may end up falling asleep and the goal is to not sleep, but enjoy this form of meditation. However, it does take practice to not fall asleep.

For more information contact: mindbodytahoe@gmail.com

Dehydration in Tahoe

Lake Tahoe has plenty to do for everyone, all year round. But spending time in the high-mountains can also dehydrate you faster than you may think. Here are a few of the most common causes for dehydration in Tahoe:

1. Altitude

The altitude causes the kidneys to diurese — meaning excrete more fluid.

2. Dry climate

The low humidity causes insensible water loss, which means losing water through evaporation off your skin and in the air you breathe.

3. Increased cardiac output

Your heart has to work harder to compensate for the decreased oxygen.

4. Acute Mountain Sickness

AMS causes symptoms of anorexia and nausea, which means you don’t feel like hydrating yourself.

5. Alcohol

Alcohol is also a diuretic, and people tend to consume it when they are on vacation.

6. The Hypoxic Ventilatory Response

You breathe faster due to the lower oxygen — which increases your insensible losses.

Staying hydrated in Lake Tahoe takes constant effort. You need to drink an extra 1.5L of water at Tahoe elevation compared to sea level, and that is just at rest. Now increase that if you are going boating, skiing, mountain biking, hiking or doing any of the other activities there are to enjoy in Tahoe.

If you are going to drink alcohol, you need to increase your water intake even more.

Stay on top of your hydration and you will stay out of trouble. However, if some of those factors catch up with you and you have headache, nausea, weakness and fatigue as a result of dehydration, then just give us a call. You don’t want to miss out on your precious time in Tahoe!

Targhee Oeveraas is an emergency physician in Tahoe and CEO of H2uP. She can be reached at 530-675-4287 or by emailing inquiry@h2uptahoe.com.