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'health' posts

Change your clock this weekend: it may help your ticker

Here’s a great reason to remember to turn your clocks back and sleep in an extra hour this weekend: it may be good for your heart.

More than 1.5 billion people reset their clocks every year, turning clocks backward by an hour in the fall and forward by an hour in the spring. These transitions can disrupt internal biologic rhythms and influence the duration and quality of sleep. But does losing or gaining that one hour have health consequences? A 2008 report in the New England Journal of Medicine by Dr. Janszky and colleagues suggests that it does. The authors showed that there is a significant increase in the daily rate of heart attack in the first few days after we “spring ahead” and get an hour less of sleep, but that in the first few days after we “fall back” and gain an hour of sleep, there are fewer heart attacks.

Sleep deprivation carries a high risk. Sleeping less than 5-6 hours per night is associated with significant increase in the risk of heart disease, stroke, diabetes, obesity and depression. But 40% of Americans...

Resuming a Routine (but this one includes lunch)

It’s that time of year to get back into your routine. Whether that means packing your child’s lunch, preparing your own, or (ah-ha) adopting the concept of this midday meal for the first time, lunch is definitely an exciting and much needed opportunity to refuel your body with the proper nutrients necessary to continue plugging away until evening! (Yeah right, who has time for that meal? Sit tight, future post to come.)

Excuses, excuses…

1. “I don’t have time”

You wait in line at Starbucks for your double tall, nonfat, 1.5 pump whatever, right? Then you have time to make lunch. I swear – Google it. Told you – 40.3 million results for “quick healthy lunch” discredits this excuse.

If you don’t want to Google a solution, here are some ideas:

  • Planned-Overs*! Purposefully prepare extra at dinner, and reserve some for tomorrow’s lunch. Grilling burgers? Grill up extra patties that you can use for tacos the next day. Salmon? Roast a few extra ounces and save for a salmon salad. Baked chicken? Cut into strips and use in sandwiches, dice and throw in pasta, or add to a can of your favorite soup for a protein boost.

*Word to the wise (or anyone who has experienced food poisoning from improperly handled leftovers): When using leftovers, you need to know the basics of food safety. Keep foods out of the “Danger Zone”, which is 40-140F. Bacteria that can make you miserably ill favors this temp range, so keep your hot food hot, and cold foods cold. Never keep perishable foods in the danger zone for longer than 2 hours (1 hour if it’s hot outside).

Click here to learn more about food safety, including steps to keeping foods safe, myths, dangerous mistakes, cooking temperatures, recalls and much more.

  • Don’t have leftovers to use? Mix and match from the columns to create numerous quick assemble, healthy lunch options:

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