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Healthy Skills We All Should Know

Salt Shakersphoto © 2008 Tudor | more info (via: Wylio)Ok, it’s Friday. It’s hard to absorb a lot of information. Let’s keep it simple. Here are some quick healthy tips that we all should know!

Spot the Salt.

Up to 75% of the salt in our diets comes from packaged foods. This simple trick can keep your sodium intake in check: Look for a 1-to-1 ratio of calories to sodium or less. If a food has 150 calories per serving, it should have no more than 150 mg of sodium. Keep your intake below 1,500 mg a day.

Scarproof your skin

Scars fade faster if you keep cuts covered and moist. If you tend to develop raised scars, switch to scar-reducing bandages once skin heals; studies show that silicone sheets help by reducing collagen production.

Learn the art of label reading

Rule 1: Ignore all front-of-the-box health claims.  A “low-fat” or “low-carb” claim tells you nothing about what else was added to compensate (think sugar or salt).

Rule 2: Flip to the nutrition facts and scan the ingredient list. Look for a list that’s not straight out of a science lab.

Rule 3: Remember that a daily value of 20% or or more for any nutrient is considered high (great for calcium, but a warning sign for saturated fats).

Don’t buy into advertising on Menus!

Mouthwatering descriptions can suggest that an unhealthy dish is worth the splurge—when it’s the same old grub you’d get anywhere. Some red flags:

Grandma’s homemade apple pie: We have positive associations with certain means of preparation—think homemade or traditional—that encourage us to order them.

Kansas City barbecue: We assume regional food tastes better, even if the restaurant isn’t in the referenced locale.

Velvety chocolate mousse: Sensory words like creamy, juicy, and triple-rich induce cravings, even though items without such labels taste the same.

Jack Daniels glazed ribs: If you like a specific brand, you think you’ll like menu items featuring its flavor.

Buy the best catch

Here’s a “supergreen” list of fish that’s not only high in heart-healthy omega-3 fatty acids but also low in contaminants (such as mercury and PCBs) and sustainably raised and caught. Among the best choices: rainbow trout (farmed), oysters (farmed), and wild caught Alaskan salmon. Also good: arctic char (farmed) and bay scallops (farmed).

Find hidden sugar

Avoid product with any form of sugar in the first five ingredients. If the word is a “syrup” or ends in -ose, it’s an added sweetener.

Relieve post-workout soreness

Gentle stretching can boost blood flow and help repair damaged muscle, or try one of these other proven healers:

Give yourself a rubdown: Roll a foam roller (like our foam rolling class) or tennis ball along your achy body part. Massage can reduce delayed onset muscle soreness by up to 40%.

Eat ginger: A daily dose (a teaspoon of raw or powdered) can ease postexercise pain by up to 25%. Add to hot food, like a stir-fry or grilled salmon salad.

Sources: http://www.prevention.com

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