5 Reasons for Overeating | Stretching Exercises at your Desk

 

Six Tips for Lowering your Blood Pressure brought to you by

Summer is a great time to begin physical activity.  One of the most important things you can do to lower your blood pressure is to get active.  So, if you aren’t already seeing a physician, mmpc reminds you to take control of your health this month by scheduling an appointment with your primary care physician for a physical.   If you are diagnosed with high blood pressure, the following tips can help you improve your heart health.

• Get at least 30-45 minutes of physical activity most days of the week.
• Limit salt intake.
• Achieve and maintain an appropriate weight.
• Limit alcohol intake.
• Quit smoking.
• Take medications as prescribed.

Be sure to talk to your primary care physician about what you can do, specifically, to reduce your risk of heart disease.  Your  doctor will take the time to assess your health concerns and tailor a program to help you address the concerns of high blood pressure.   To locate a physician near you, or for more information, please visit www.mmpc.com.

Source:  National Heart, Lung, and Blood Institute

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5 Reasons for Overeating

We're all guilty of these. Learn what triggers your impulse to indulge and take control.

We all have the best of intentions, but sometimes we fall into hunger-induced overeating traps without even knowing it. If you want to lose weight, however, you must tune into your body's signal to eat. It can be your best diet ally; if you listen to your body, you'll instinctively feed it the right amount. But fall out of touch, and hunger becomes diet enemy number one: You may eat more than you need or get too hungry and stoke out-of-control cravings.

1. There's no time in the morning for breakfast, so you grab a muffin or doughnut.

Solution: Zap a packet of instant oatmeal with low-fat milk as soon as you wake up. Take bites between showering, dressing, and putting on makeup. Bring an apple or banana to eat in the car.

2. It's late afternoon and you're low on energy. The office vending machine is calling your name.

Solution: Stash single-serving packages of nuts and dried fruit in your desk and plan to munch a few hours after lunch--when you feel moderate hunger.

3. You're going out for a late dinner with your girlfriends, but it's only 5 pm and you're already hungry.

Solution: Have a 150- to 200-calorie snack such as yogurt with some fruit or celery and 2 tablespoons of peanut butter a couple of hours before your dinner date.

4. You've underestimated how long your errands would take; you're now ready for lunch but stuck in traffic.

Solution: Dig into your glove compartment for the high-fiber, protein-packed bar you keep there for such emergencies; when you reach your destination, eat a lighter-than-normal lunch to compensate for the extra calories.

5. It's past your normal bedtime and now your stomach is growling.

Solution: Grab a fiber-filled piece of low-calorie fruit such as a juicy apple or pear instead of, or at least before, diving into the cookie jar.

Healthy Lifestyle information courtesy of prevention.com

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Stretching Exercises at Your Desk:
5 Simple Tips

Try these stretching exercises at your desk -- or anywhere else -- to ease back pain and boost energy.

1. Shrug your shoulders -- to release the neck and shoulders 
Inhale deeply and shrug your shoulders, lifting them high up to your ears. Hold. Release and drop. Repeat three times.

2. Loosen the hands with air circles 
Clench both fists, stretching both hands out in front of you. Make circles in the air, first in one direction, to the count of 10. Then reverse the circles. Shake out the hands.  

3. Release the upper body with a torso twist 
Inhale and as you exhale, turn to the right and grab the back of your chair with your right hand, and grab the arm of the chair with your left.

With eyes level, use your grasp on the chair to help twist your torso around as far to the back of the room as possible. Hold the twist and let your eyes continue the stretch -- see how far around the room you can peer.

Slowly come back to facing forward. Repeat on the other side.

4. Stretch your back with a “big hug”
Hug your body, placing the right hand on your left shoulder and the left hand on your right shoulder.

Breathe in and out, releasing the area between your shoulder blades.

5. Cross your arms -- for the shoulders and upper back 
Extend one arm out straight in front of you. With the other hand, grab the elbow of the outstretched arm and pull it across your chest, stretching your shoulder and upper back muscles.

Hold. Release. Stretch out the other arm in front of you -- repeat.

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