Lighten Up 4 Life
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  Health and Wellness
   
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Health Benefits of Water

It's no secret that water is great for weight loss. Drinking water can keep you feeling full so that don’t eat as much, which may help you lose weight. But did you know that not drinking enough water can cause daytime fatigue?
Water is not only good to help you to lose weight, water is actually crucial for our bodies to function properly. Water helps promote good digestion, as well as transporting the nutrients we eat to our cells. Without water, our digestive track will not function well, and lack of proper hydration may cause headaches, fatigue, constipation, and diarrhea.
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Another great reason to participate in Lighten Up 4 Life. Excess weight is one of the leading causes of diabetes. But researchers have proved that losing weight, improving your diet, and exercising can help slash your risk of developing type 2 diabetes by 58%. Know your risk: One in four people with diabetes don’t know that they have the disease. Be sure to see your doctor once a year, and to help lower your risk of type 2 diabetes maintain a healthy weight. Click here for a type 2 diabetes risk assessment. 


  img Maintain a Healthy Weight

One of the most important things to do to support a healthy heart, is to maintain a healthy weight. If you are not sure what your healthy weight range should be for your height and frame, click to view a Healthy Weight Range Chart.

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  img A Guide to a Lighter, Healthier You!

What does it mean for you to be lighter? Does that mean eating healthier? Exercising more? Or could it simply mean that you simply want to feel better? Lighten Up 4 Life is a program specifically designed with life’s demands in mind, and the program’s simple tools and guides help you find practical ways of meeting your goals.
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  sleep Does Chronic Stress Increase Appetite?

According to WebMd, for some people, chronic stress can be tied to an increase in appetite and induce weight gain. And WebMd adds “we would like to blame all our weight gain on stress, but experts say that eating in response to stress can also be a learned habit, often, eating becomes what we do to relieve stress.”

Read more…

     
  fitness buddies Weight-Loss Tips to Get You and Keep You In Shape 

Avoid high-fat meals
Keep an eye out for meals that use the following words in their description: Au Gratin, Parmigiana, Tempura, Alfredo, creamy and Carbonara, because these descriptions usually mean a "high-fat" content. Read more…
     
  meal plans Planning Your Meals Ensures A Better Chance of Successful Weight Loss

By planning ahead and using pre-designed meal plans, you will know you are getting the right nutrition and the right amount of calories and planning ahead gives you a better chance of maintaining a healthy weight. Here is a list of healthy meal plans. Read more...

     
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Did You Know That Lost Sleep Can Lead to Weight Gain?

For years researchers have known that adults who sleep less than five or six hours a night are at higher risk of being overweight. Among children, sleeping less than 10 hours a night is associated with weight gain. (NY Times Well Column – March 2013) Read more...

     
     
     
 

Health Benefits of Water

It's no secret that water is great for helping weight loss, because drinking water can keep you feeling full so that you don’t eat as much, which may help you lose weight. But, did you know that if you don’t drink enough water every day, you can experience daytime fatigue? Well it’s true.

Water can help with weight loss, but water is actually crucial for our bodies to function properly. Water helps promote good digestion, as well as transporting the nutrients we eat to our cells. Without water, our digestive track will not function well, and lack of proper hydration may cause headaches, fatigue, constipation, and diarrhea.

Not drinking enough water can cause daytime fatigue. A small 2% drop in body water can trigger fuzzy short term memory, and drinking water can decrease colon cancer by 45%, Breast Cancer by 79%, and Bladder Cancer by 50%.

Preliminary research indicates that 8-10 glasses of water per day could significantly ease back and joint pain for up to 80% of sufferers. 2% drop in body water can trigger fuzzy short term memory

A mere 2% drop in body water can trigger fuzzy short term memory, trouble with basic math, and difficulty focusing on a computer screen or printed page.
                                                     
Drinking 5 glasses of water daily decreases the risk of Colon Cancer by 45%, Breast Cancer by 79%, and Bladder Cancer by 50%.

So drink up your daily 5 glasses of water!


 

sleepDoes Chronic Stress Increase Appetite?

According to WebMd, for some people, chronic stress can be tied to an increase in appetite and induce weight gain. And WebMd adds “we would like to blame all our weight gain on stress, but experts say that eating in response to stress can also be a learned habit, often, eating becomes what we do to relieve stress.”

For most of us, stress is a way of life and getting your kids ready for school in the morning, receiving a late email from your boss about a report that is due in the morning or rushing to get the yard done when suddenly the lawn mower breaks... 
We feel pressured about getting it all done and it can certainly take its toll on you, 
your body and your diet. And we all know, stress can affect how well you take care of yourself and stay on track with your healthy lifestyle changes.

Evidently, when stress hits, it triggers our neuroendocrine system this system and that activates a series of hormones meant to give us the biochemical strength we need to fight or flee the stressors. But, unlike our ancestors, these chemicals aren't serving our bodies well in the 21st century and can lead not only to weight gain, but a tendency to store fat around the midsection. These fat cells that can lie deep within the abdomen have been linked to an increase in both diabetes and heart disease.

To further complicate matters, the "fuel" our muscles need during the "fight or flight" syndrome is sugar which is one reason why we crave carbohydrates when we are stressed, says endocrinologist Riccardo Perfetti, MD, PhD.

Tips to Help You Deal with Every Day Stress

1. Exercise every day. It is by far one of the best stress-buster and it burns calories.
2. Eat a well-balanced diet and don't skip meals. 
3. Get your sleep. Not getting enough sleep can increase stress and your appetite. When you’re tired, your body will crave "sugar" for energy and you may end up overeating.


  Weight-Loss Tips To Get You In Shape fitness buddies

Avoid high-fat meals
Keep an eye out for meals that use the following words in their description: Au Gratin, Parmigiana, Tempura, Alfredo, creamy and Carbonara, because these descriptions usually mean a "high-fat" content:

Be mindful when you are eating
Pay attention to what you are putting in your mouth. In other words, sit down and pay attention to the food you are eating. Really enjoy each and every bite.  If you're watching TV or working while you eat, you won't pay attention to what's going into your mouth and you might eat more than you should and enjoy it less!

Drink more water
Drink water instead of grabbing for a high-fat snack. Drinking six to eight glasses a day will help fill you up and help your waistline.

Ask for a "doggie-bag" before you eat
Ask your waiter for a take-home box before you begin to eat your restaurant meal and put half of your main course into the take-home box. Putting the food away before you start your meal will help you eat a more sensible portion and you'll have leftovers to take home for tomorrow.

Leave something on your plate
Challenge yourself to leave half of your sandwich on your plate, remove the bun from your burger or eat only half your spaghetti and meatballs. You might find out that you are satisfied eating only half-of-a- portion and not to consume the rest of your meal.

And most of all; Exercise, Exercise, Exercise
If you’ve been following our tips, you know that in addition to eating the appropriate amount of calories, increasing your exercise activity can be the key to helping you lose weight.  In fact, a Duke University study suggests that you should walk for 45 minutes a day. The study found that “while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Evidently walking 45 minutes can burn an additional 300 calories a day which could help you lose 30 pounds in a year without even changing how much you’re eating.

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Planning Your Meals Ensures A Better Chance of Successful Weight Loss meal plans

List of healthy meal plans below.
Weight Watcher Healthy Menus
Your Daily Meal Planner from Meals Matter
WebMD’s Healthy Weight Loss Meal Plans
Seven Day Meal Plan #1 with Weight Watcher Points
Seven Day meal Plan #2 with Weight Watcher Points
Quick and Healthy Menus from Cooking Light
Quick-Fix Lunches from Weight Watchers

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Did You Know That Lost Sleep Can Lead to Weight Gain? sleep

How are you sleeping?  To wake up refreshed and alert after a good night's sleep is one of life's greatest pleasures.  However, an astonishing 46 million people are affected by sleep disorders.  What's more, their condition often remains undiagnosed.  This can result in more than just feeling groggy - poor work performance, driving accidents, relationship problems, and mood problems like anger and depression can result from lack of sleep.

If you're searching for a better night’s sleep, ask your doctor to refer you to the Pardee Hospital Sleep Center, or contact them directly (828) 696-1085.

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know your numbers

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TOP TESTS THAT CAN SAVE YOUR LIFE
As a proud Spirit of Women hospital, Pardee encourages you to take care and take charge of your health. That means maintaining good health through education, prevention, screenings, and diagnostic testing.

Though everyone is busy juggling the regular tasks of each day, there are a few important tests that we need to make time for at every stage of life. These tests and screenings not only help keep us healthy — they can sometimes our lives. This month, we’re focusing on what tests are essential in our 20s, 30s, 40’s, 50s, and beyond.
Learn more here, and if you’re due for a test, resolve to schedule an appointment this month!

 

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