Feed Your Soul

Four Must Do Stretches if You Sit at a Desk All Day

Pujols Kitchen - Wednesday, October 21, 2015

Stretch arms and shoulders with an Eagle Wrap

Release the tension in your shoulders, back and neck with the Cat and Cow.

A Forward Bend helps stretch out your neck and release tension.

A Low Lunge helps with stretching out your hip flexors and lower back.


Healthy School Lunches

Pujols Kitchen - Tuesday, October 13, 2015


With the busy schedules today’s modern family keeps, packing healthy lunches for school is a challenge. But a little planning ahead can really pay off the rest of the week. Here are some tips for staying healthy and saving time:

·         Packing healthy lunches is much easier when you have the right supplies. A divided lunch container (with only one lid to open), ice packs, and an insulated lunch bag, thermos container and cup are must-haves.

·         Go green and save some green. You can cut down on paper napkin purchases by using your own silverware and five reusable cloth napkins you can throw in the laundry over the weekend.

·         Make a double portion of your favorite healthy, homemade recipes and freeze in individual serving sized containers for lunch on another day.

·         Opt for foods other than lunchmeat. Consider hummus and cheese, cream cheese and jelly, egg salad, pesto and tomato, or peanut butter and honey rather than lunchmeat which is highly processed.

·         Say “bye-bye” to bread. Pack healthier foods like apple slices, whole-grain tortillas, whole-wheat pitas or homemade banana bread. You can even substitute whole-wheat waffles for your “bread.” Or send your child a smoothie, hot soup, or “snacky” lunch of fruit, cheese, and nuts instead.

·         Make your own Lunchable with whole-grain crackers and cheese, or plain whole-wheat pizza crust (or pitas), with spaghetti sauce and grated cheese.

Tips to Keep Your Child Healthy

Pujols Kitchen - Tuesday, October 06, 2015

Here are some tips for keeping your kids safe this National Child Health Day and all year through:

·         Make sure your child gets enough sleep (10 hours per night). Establish a bedtime routine that includes bathing, teeth brushing, getting ready for bed, and reading a story in bed.

·         Model good eating habits for your child by drinking plenty of water and eating healthy foods.

·         Avoid obesity by keeping junk foods to a minimum. Birthday cake at a party is fine, but not everyday. Also, avoid empty calories in soft drinks and fatty foods which promote obesity and cause all kinds of health problems.

·         Encourage your kids to play outside every day, or as often as the weather permits.

·         Team sports, karate, gymnastics, or swim team are great ways for your kids to get regular exercise.

·         Limit time your kids spend on the Internet, TV, messaging or online gaming.

·         Keep your kids away from smokers as second-hand smoke can make asthma worse and cause other respiratory problems.

·         Help your kids establish good hygiene habits by having them always wash their hands after using the restroom, before eating, before helping with food, and after wiping their nose.

·         Prevent infection by properly cleaning and bandaging scrapes and cuts.

·         See your family’s physician regularly for checkups and immunizations.

·         Don’t send your kids to school if they’re sick and avoid contact with friends you know are sick with any communicable illnesses.

·         Keep your kids safe from household hazards like unsafe cleaning products, medicines, swimming pools, sharp tools, and unsafe furnishings.


Tips for Keeping Sharp as We Age

Pujols Kitchen - Thursday, October 01, 2015


To commemorate International Day for the Elderly here are some tips for keeping sharp as we age.

·         Take care of your body and it will take care of you. According to a 2014 study published in PLoS One, eating a nutritious diet (vegetables and fatty fish), maintaining a healthy weight and not smoking were all behaviors associated with better cognitive function.

·         Drink in moderation. Excessive drinking and smoking put you at an increased risk for dementia.

·         Get moving. According to a study published in Annals of Medicine in 2015, regular exercise maintains blood flow to the brain which reduces your risk for high blood pressure and dementia.

·         Exercise your brain. Playing challenging games, social interaction and learning new skills are all ways to keep your mind active. You’re less likely to develop dementia when you’re more socially and intellectually involved.

Tips for Using Less Sugar When Baking

Pujols Kitchen - Monday, September 28, 2015


Using less sugar in baked goods is easy with these simple tips.

·         Flavor enhancers like vanilla, butter flavoring and nut flavoring create an aroma of sweetness without the use of butter or fattening nuts.

·         You can also use sweet-enhancing spices like cinnamon, cloves, allspice, ginger, and nutmeg to intensify flavors in your desserts.

·         For chocolate desserts consider substituting cold strong coffee when liquid is called for. This will bring out deep chocolate flavors.

·         Mix cinnamon and sugar substitute and sprinkle on top of a healthy dessert or top with fruit or fruit spread. This allows you to taste the sweet flavor first.

Foods to Keep You Well During Flu Season

Pujols Kitchen - Monday, September 21, 2015


Boost your immunity for this flu season with the following foods:

·         Garlic helps the immune system make more white blood cells and natural killer cells.

·         Green Tea has more antioxidants than those found in vegetables, coffee, and red wine. Drinking 1–5 cups daily you’re less likely to get the flu than someone who doesn’t drink tea.

·         Kale offers more vitamin C than almost any other dark leafy green which can reduce an infection's symptoms and duration.

·         Mushrooms are a good source of immune-boosting minerals, including zinc.

·         Oats are a good source of soluble fiber which stimulates the production of the anti-inflammatory protein interleukin-4 and bolsters immunity.

·         Pumpkin Seeds are a great source of zinc which is an essential mineral for cellular functions, including immune cell production.

·         Yogurt - Probiotics in yogurt have been shown to increase flu-vaccine effectiveness and reduce a cold's duration and severity.

Back to School Health Tip

Pujols Kitchen - Monday, September 14, 2015

Whether you’re sitting at a desk in a classroom or at the office all day you’ll want to keep moving. Be sure to get up and walk around every hour for at least five minutes to maintain good blood circulation and so your behind doesn’t get square!


Tips for Keeping Healthy Snacks on Hand All Week

Pujols Kitchen - Wednesday, September 09, 2015


Here are some quick and easy tips for keeping healthy snacks on hand all week:

 

1.       Gather your favorite veggies like celery, carrots, broccoli and cauliflower

2.       Wash and Cut into bite size pieces

3.       Store in air tight container

By prepping veggies over the weekend you have food that’s ready and easy to grab from the refrigerator on days when your family is more rushed.

You can also pack individual serving sizes into small Ziploc bags for on-the-go snacks or for packed lunches.

Tips to Get Moving this Labor Day

Pujols Kitchen - Monday, September 07, 2015

This Labor Day millions of us will be blessed to enjoy a big meal with our families. One of the healthiest things we can do after a big meal is to get up and move around rather than just sit and talk. Thirty minutes after you’ve finished eating consider taking a walk with your family or playing games in your yard like croquet, badminton, yard darts or bocce ball. Activity also feeds the soul.


Back to School Health Tip

Pujols Kitchen - Tuesday, September 01, 2015
Whether you’re sitting at a desk in a classroom or at the office all day you’ll want to keep moving. Be sure to get up and walk around every hour for at least five minutes to maintain good blood circulation and so your behind doesn’t get square!

 

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