Curves Health tip – Cooking in the Microwave

Cooking in the Microwave

Cooking in the microwave causes food to lose nutrients, right?  WRONG. Microwaved food may retain vitamins better then stovetop-cooked food.  That’s because the microwave zaps it quickly and without much water.  One study found that spinach retained only 77 percent of B-vitamin folate when cooked on the stove—but retained all of its folate when cooked in a microwave.

By Curves of Leominster

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Health Tip – Early Birds Stave Off Extra Pounds

from: Curves of Leominster

People who stay up late and sleep in consume more calories and have a higher body mass index than their early-to-bed, early-to-rise counterparts. According to research from Feinberg School of Medicine, Northwestern University, night owls also tend to consume more fast food and full-calorie sodas than folks who hit the sack earlier.  The reason behind late-nighters’ gains could be how the body processes food at different times.  “Circadian rhythms in sleep and metabolism are synchronized, so that when the sun goes down, you’re supposed to be sleeping, not eating.  When sleeping and eating are not aligned with body’s internal clock, it can cause changes in appetite and metabolism, which could lead to weight gain.

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Health Tip – Lung Cancer – Protect your lungs

Submitted by Curves of Leominster

• · Number one cancer killer among women
• · Nearly twice as many deaths as breast cancer
• · 60% of new cases are non-smokers

Lung cancer is the leading cause of cancer deaths in both men and women, killing more than 90,000 Americans each year. While smoking is the leading risk factor, it’s important to remember that non-smokers are at risk as well. Research shows that one in five women with lung cancer has never smoked. To reduce your risk, avoid secondhand smoke, have your home tested for radon and take actions if high levels are found, and avoid unnecessary x-ray images of the chest. Because 80% to 90% of cases of lung cancer are caused by smoking, you can greatly reduce your risk by quitting today. For more information and support visit www.smokfree.gov.

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Curves Health Tip-A Giggle A Day

Health Tip – A giggle a day

Laughter  really is the best medicine.  “Multiple studies have shown that there are benefits for people physically, as well as psychologically, in laughter.” Says  Rosemary Hornak, PhD, a professor of psychology at Meredith College, in Raleigh, NC. “If you don’t feel happy but go ahead and put a smile on your face,” she says, “you are more apt to rate your mood as happy.  “In other words, you can affect the way you feel just by literally forming a smile.  And a recent study from the University of  Maryland Medical Center, in Baltimore, has found that laughter is good for your heart health too.  A good chuckle opens blood vessels, allowing blood to circulate more freely.

Submitted by Curves Of Leominster

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Health tips – Smart Swaps for your Heart

from Curves of Leominster

Protecting your ticker doesn’t have to be an exercise in sacrifice.  Here are some tasty ways to get a balance of good carbs, lean protein, and healthy fats.

You want

A cheese omelet

Try

scrambled egg whites and veggies wrapped in a whole-wheat tortilla

You want

A tuna- salad sandwich

Try

Plain tuna mixed with pesto and veggies in a Whole-grain pita

You want

A burger

Try

Lean beef and broccoli stir-fried in sesame oil With brown rice

You want

Apple pie

Try

sliced apple wedges with 1Tbls. of almond butter

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Health tip from Curves – What’s your hurry

Health tip – What’s your hurry

In our go-go-go culture it’s tough to find time to enjoy a leisurely meal.  But when we don’t take time to savor each bite, we may be sabotaging our healthy efforts, according to recent research.  Elissa Epel, PhD, a researcher on stress-eating at the University of California, San Francisco, says that those who scarf down meals—even healthy ones—tend to eat bigger portions and have more belly fat. She hypothesizes that slowing down and paying attention to feelings of fullness may help lower cortisol levels and decrease the amount of food you eat.

Curves of Leominster

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Curves Health Tip- 7/5/11

Health Tip – High Quality Protein

28 Cost, in cents, of two eggs, making them an affordable source of 12 grams of high-quality protein (that’s 26% of the Daily value).  Eggs are rich in amino acid leucine, which helps muscles recover after exercise.

Fool proof hard-boiled eggs – Place raw eggs in a large saucepan fill with cool water.  Bring water to a boil, cover, and remove from heat.  Allow to sit for 24 minutes.  Remove cover and run the eggs under cold water.  To crack the shells, shake the eggs in the pan or  gently tap them against the side of the sink.  Peel under cool running water.

Homemade Humus

In a food processor, combine one 10-ounce can of drained chickpeas with 3 cloves minced garlic, ¼ c plain yogurt, 1 tsp. olive oil, 1 Tbs. lemon juice, ¼ tsp. salt, ¼ cayenne pepper, and 1 Tbs. fresh parsley.  Process until the mixture is smooth.  Per 2  Tbs. serving:  33 calories, 0 g fat.

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Curves of Leominster-Health Tip

Health tip – Joint friendly moves

33% of decrease in risk for developing osteoarthritis of the knee in women who drop from “obese” to “overweight” or from “overweight” to “normal weight.”

For years expert s believed that exercise was a no-no for people with osteoarthritis, a joint condition affecting nearly 17 million Americans.  Today, doctors know the truth: exercise is an essential tool in managing this type of arthritis and can help prevent it  from developing  in the first place.

The Curves workout is particularly joint-friendly because the machines operate using hydraulics.  “With hydraulics, as with swimming,  your’re moving liquid, which provides gentle resistance, unlike free weights, which use gravity and actually strain joints.  Also, the user control the intensity of the Curves machines, and movement is smooth, so there is less jerk and strain on the joints.

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Curves of Leominster Health Tip

Health Tip – Blood Pressure by the Numbers

35 million American women have high blood pressure, yet only one-third of them know it.

Blood pressure isn’t just high or low.  Doctors have several classifications and ranges that they watch.  Here’s what you need to know:

Normal:

Less than 120/80

Prehypertention:

120-139/80-89

Stage 1 High Blood Pressure:

140-159/90-99
Stage 2 High Blood Pressure:

160 and above/100 and above

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Curves Health tip of the Week – Produce

Health tip of the Week – Produce

From: Curves of Leominster

Is your produce losing its superpowers?  – How you select, prepare and serve produce can seriously affect its nutritional value.

Think small -  Plants have a limited amount of nutrients that they can pass on to their fruit, so if the fruit you choose is smaller, then its level of nutrients will be more concentrated.

Keep things fresh – The nutrients in most fruits and vegetable start to diminish as soon as they’re picked.  Consume fresh produce within one week of buying it.

Don’t prep too early – When vegetables are sliced, peeled or shredded, and then shipped to stores, their nutrients are significantly reduced.  Whenever possible, prep produce just before you’re ready to cook or serve it.

Get steamed up – The nutrients in some vegetable are easier for your body to absorb if you steam the food first.  Broccoli and carrots are two examples. Tomatoes also release more of the antioxidant lycopene when they’re lightly sautéed or roasted.  Boiling, however, can leach nutrients.

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Be a Water Warrior

DID YOU KNOW?
By 2025, 1.8 billion people will be living in places that experience extreme
water scarcity, and 2/3 of the world’s population will feel their daily access
to water more seriously affected by the water crisis than they do today. *

Water-borne illness is the second highest cause of childhood death in
the world.**

Changes in water quality are primarily the result of human activities that
pollute water or re-route fresh water creating accessibility issues. *

AVEDA: FIVE YEARS FIGHTING FOR CLEAN WATER
Since 2007 our global network of salons, spas, schools and stores with
the help of guests like you has raised more than $12 million for clean water
projects in communities close to home and around the world.
TAKE ACTION:
SUPPORT ORGANIC FARMING
Runoff from conventional farming contains nutrients and pesticides that
pollute the fresh water supplies into which they empty. In many places this
is the largest source of water pollution. Organic farming is healthier for our
water supply. *
CONSERVE ELECTRICITY:
Every kilowatt-hour (kWh) of traditional electricity that we use takes about
2 gallons of fresh water to make. Conserving electricity and opting for
renewable energy saves water, too.
GO MEATLESS MORE OFTEN
It takes up to 5,000 gallons of water to produce 1 pound of meat.

Enjoy a veggie meal and use less water.
LEARN MORE:
epa.gov/watersense
wateruseitwisely.com
facebook.com/aveda for more tips.
aveda.com
* United Nations Environment Programme: Global Environment Outlook, February 2009.
(www.unep.org/geo/geo4/report/04_water.pdf)
** UNICF: Clean Water Campaign. (www.unicefusa.org/work/water)
River Network: Clean Energy. (www.rivernetwork.org/clean-energy)
Eating Well: 6 Reasons to Eat Less Meat.
(www.eatingwell.com/food_news_origins/green_sustainable/6_reasons_to_eat_less_meat)

Please recycle.
Aveda Corp., Minneapolis, MN 55449-7106 800.328.0849 USA / 763.951.6999 aveda.com

Rituals Salon & Spa

646 Central St
Leominster, MA 01453
978-537-9394
www.ritualsspa.com

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Curves of Leominster Health Tip

Health tip – Try This

The next time you reach for a snack, try to make it last a full 10 minutes.   Measure out one serving size, spend a minute or so to smell it, look at it and think about it.  Take a small bite, chew slowly focusing on the texture and taste, then swallow it.  Ask yourself whether you want another bite or if that satisfied you.  If you still want more, repeat, this time chewing the food 20 times.  When you take the time to slow down and  be more mindful of what something really tastes like, you’ll feel more satisfied.

25% – the percentage you can lower your risk of developing type 2 diabetes by drinking 3-4 cups of coffee daily.  Darker roasts contain bioactive compounds.

2 + 2.5 – number of cups of fruits and veggies, respective, that you need to eat each day to beat muscle fatigue. (which in turn make workouts feel easier).

From Curves of Leominster

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Curves Health Tip

Health tip – Label Lingo

% Daily value (DV)…the percentages under this heading (on the right side of the Nutrition Facts panel) are based on healthy levels of each nutrient of a 2,000 –calorie diet.  But even if you’re eating fewer calories, the DB figure helps you determine if a serving of food is high (205 or more) or low (5% or less) in a nutrient.  The number is also helpful when tracking, for example, how much fat you’re eating in one day.  Record your figures and it will help you make sure the total amount of fat (or sodium, cholesterol) stays below 100% DV.

from Curves of Leominster

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More Recipe’s from Rituals Spa

Peppermint is a hybrid mint that is a blend of spearmint and water mint. Originally from Europe and Asia, peppermint can now be found around the globe. It thrives in moist shady locations and blooms in the summer. The blooms are purple flowers that swirl around the stem. The leaves and stems contain menthol. Menthol is a  volatile oil, meaning that its aroma travels through the air easily and swiftly.

Peppermint has a lively aroma. It is spicy and cool.

It is often used in aroma therapy to relieve anxiety, exhaustion and stress. Peppermint oil is often used to brighten and cool skin. It can be used to help relieve acne and clogged pores, but you must dilute it with Jojoba oil. Add to your shampoo for relief from dandruff. You will find it in many toothpastes due to it’s antiseptic properties.

Aveda Energizing Composition has peppermint and Jojoba oils. Use in your bath or to moisturize your body and scalp. Aveda lip colors have a cool mint aroma which will help soothe sun burnt, chapped or windblown lips. Add to your bath salts to relieve cramped muscles. Foot relief uses the Peppermint oil. Your first reaction will be to enjoy the aroma releiving stress and exhaustion. Then the peppermint oil will work on your skin to soften, lightly exfoliated and soothe.

Rituals Salon & Spa

we have moved!
646 Central St
Leominster, MA 01453
978-537-9394
www.ritualsspa.com

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Curves of Leominster-Health Tip

Curbing Cortisol – Keep your stress in check with a few surprising strategies.

MAKE CONNECTIONS – Just having that special someone can reduce your stress hormones.  A 2010 study from the University of Chicago showed that the cortisol levels were significantly lower in participants who were married or in a committed relationship. Researchers cited that meaningful bond as the reason subjects handled life’s challenges with less stress.

LISTEN TO THE MUSIC – Heart-surgery patients in a Swedish hospital showed a 22% reduction of cortisol levels after just 30 minutes of listening to soft music post-op.  And you can’t beat the classics: A 2007 study by Harvard Medical School and Massachusetts General Hospital , both  in Boston, found that listening to Mozart’s piano compositions reduced stress-hormone levels and lowered blood pressure and heart rate in trauma patients.

OPT FOR OJ – Three thousand milligrams (mg) of vitamin C can help lower your cortisol level back to normal after a stressful event like giving a speech, according to a 2002 German study.  (Participants were given three 1,000 mg supplements.) Experts believe vitamin C works best in concert with other micronutrients, so be sure to eat a wide variety of fruits and vegetable to help you calm your nerves.

BUBBLE UP – Researchers found that people who chewed gum during stressful tasks had significantly better alertness and lower anxiety levels than their non-gum-chewing counter-parts had.  Scientists behind the 2009 study credited gum chewing’s improvement on cerebral blood flow.

DIG IN – Looks like working in the dirt is good for more than just the flower beds; people who worked in the garden for 30 minutes showed significant decreases in cortisol levels compared to those who read indoors, according to a study published in June.

Curves of Leominster

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Some New Recipe’s

Tomato and Roasted Garlic Soup

for 6 – 8 people

1/4 cup butter

2 Tablespoons of olive oil

1 1/4 c chopped onion

1 cup chopped green pepper

1 1/2 tablespoons minced garlic

2 Tablespoons flour

4 cups chicken broth

1 Bulb Roasted garlic ( see below)

1 can 28 ounces crushed tomatoes

1 bay leaf

1/2 cup freshly grated parmesan or parm regiano

Tabasco sauce or other hot sauce

2 tablespoons freshly squeezed lemon juice

20 fresh basil leaves chopped.

optional: 1 cup of fried tofu ( approximately 1/2 cake firm tofu – see below )

to make Roasted Garlic…

preheat the oven to 375′

cut the top off of one bulb garlic (cut tips ). Place the bulb cut side up

on a  piece of foil. drizzle with a small amount of olive oil. Wrap the foil up around the bulb. Place in oven and heat for 45-60 minutes until it starts  to release its perfume. open the foil and check for doneness. The bulb should be soft when squeezed. Let is cook longer if it is not soft.  Roasted garlic

can keep for several days in the fridge.

To make the Fried Tofu.

Cut into 1/4 by 1/2″ chunks. Press gently between a

paper towel to get rid of moisture but not so hard that you mash up the

tofu.

Pour a small amount of olive oil into a small fry pan. Heat med. high. Add

tofu pieces. Turn so that you brown all sides. Once browned drain and let

them wait on paper towels.

For the soup…

Drop 2 Tablespoons of butter into a soup pot along with the olive oil. Once

hot, add the onions and green pepper. Once they are softened toss in the

minced garlic and cook for one minute more. Sprinkle the flour into the pan

and stir well. Then slowly pour in the broth and stir well.

Squeeze the roasted garlic out of its skins into a small bowl and mash into

a paste. Enjoy the aroma. Stir the paste into the soup and bring to a boil.

Add the tomatoes and the bay leaf.

Bring to a boil again, cover the pot, turn the heat to low and simmer for

15 minutes ( or longer ) .

Remove the bay leaf and add the cream.

Add the parmesan and as much Tabasco to taste.

Now stir in the lemon juice, the remaining butter and half of the fresh

chopped basil. Add the tofu, Give a stir. Pour into bowls and enjoy.

Serving suggestion. Serve with garlic bread or a Tortilla Baked Cheese (follows)

Tortilla Baked Cheese.

Take 2 flour tortillas. Put 1/4 grated cheddar cheese on one half of each

tortilla. Fold each in half. Place on a baking sheet and bake in the oven or

toaster oven till barely brown (3 minutes at 350) turn and barely brown the

other side ( 3 minutes). Cut in half and serve with soup.

Courtesy of Rituals Spa

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Peppermint Brownies

Peppermint Brownies

Ingredients

1  cups butter

1/2 cup margarine

3 cups white sugar

1 tablespoon vanilla extract

5 eggs

2 cups all-purpose flour

1 cup unsweetened cocoa powder

1 teaspoon baking powder

1/2 teaspoon salt

24 small peppermint patties

Directions

1.Mix butter, margarine, sugar, and vanilla. Beat in eggs till well blended. Stir in flour, cocoa, baking powder, and salt. Blend well.

2.Grease 13×9x2 inch pan. Spread 1/2 of the  batter in prepared pan.

Arrange peppermint patties in a single layer over batter about 1/2 inch apart. (usually 4 across and 6 lengthwise) 4.Spread the remainder of the batter over patties. Bake 350 degrees F

(175 degrees C) for 50-55 minutes till brownies begin to pull away from sides of pan. Cool completely in pan on wire rack. Cut into bars.

Enjoy!!!

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Curves of Leominster Health Tip

Health Tip #23- Make a commitment

Now is the time- Make a personal commitment to become stronger in at least one area.  Perhaps you want to get fit enough to go on a hiking expedition or learn a new work skill.  Write it down. Then break it down into achievable steps that require specific actions within a specific time frame.  Say you want to lose 50 pounds within the next year, your first steps might be to start a fitness diary and tell at least two people of your plans. To help you stay focused on your goal.  Goto MyCurves.com message board.  It’s a place where we can encourage each other.  Make a commitment to post at least once a week.  We are always stronger together.

Cut out the added sugar – One way to cut added sugars out of your diet is to limit processed foods and satisfy your sweet tooth with fruit.  Check food labels for exact sugar content.

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Warm Spinach Salad with Grilled Sausage Recipe

Warm Spinach Salad with Grilled Sausage

A good summer supper. Serve with polenta, garlic toast  or mix in some pasta. However, it is great on its own. Serves 4.

4 italian sausage links

1 cup cherry tomatoes

1 onion, sliced into 1/2 rings

about 8-10 mushroom caps

1/2 red pepper cut into strips

4 T extra virgin olive oil

3 bunches fresh spinach (about 10 ounces)

1 Tablespoon balsamic vinegar

1 tablespoon whole grain mustard

Heat the grill to medium heat. With a fork pierce the sausage in several places. Grill till cooked. About 12 minutes.

Meanwhile rinse the spinach and let drain.

Meanwhile, clean the vegys and toss into a gallon bag. Toss with 1 Tablespoon of the olive oil to coat. Grill the vegy till tender. About 5-6 minutes for the onion slices, mushrooms and pepper.  About 5-6 minutes for the tomatoes, turning halfway though that time.

Mix the remaining 3 tablespoons of olive oil and mustard or the dressing.

Transfer the vegatables to a large bowl as they are done.

Once the sausage is cooked through, transfer to a cutting board and slice. Toss sausage in with the vegys.

Add the drained spinach and dressing and toss. The warm vegys and sausage will slightly wilt the spinach.

Serve warm.

Submitted by Rituals Spa

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Green Apple Slaw Recipe

Green Apple Slaw

This is excellent on a hot summer day. Serve with smoked poulty, grilled lemon fish or pork or just enjoy on its own. This is a keeper.

1 Tablepoon Olive Oil

1 Tablespoon fresh lemon juice

1 Tablespoon maple syrup

1 Tablespoon Scotch whiskey

1 1/2 teaspoon chopped fresh sage

1 very large green apple, cored, cut into matchstick strips ( about 2 1/2 cups)

1/4 cup paper thin slices of red onion,

2 green onions chopped.

Whisk first 5 ingredients in bowl to blend. mix in rest and toss. refrigerate for at least hour.  enjoy.

Rituals Salon & Spa

we have moved!
646 Central St
Leominster, MA 01453
978-537-9394
www.ritualsspa.com

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