8 Fall Tips for Healthy Living
There's no need to pack on pounds or fall ill this autumn.
A nip is in the air, as summer eases into the fall season. Football season
starts, and so does school. The holidays are right around the corner. So is the
flu season. To help keep you healthy over the next few
months, we've got these tips:
1. Take a Tailgate Time-out
It's an all-American past-time -- the tailgate party! Tailgating today has
progressed far beyond burgers and chips. You'll find everything from cheese dip
to spicy chicken wings.
Don't despair: Your tailgate spread doesn't have to sideline your weight loss plan. Grilled kabobs are great fare on the
field. Just skewer veggies, fruits, and lean meat, and soak in your favorite
marinade. Seafood, salsas, wraps, and stews are good eating, too. A Crock-Pot
of chili -- loaded with high-fiber, high-protein beans -- is a classic tailgate
dish (don't forget the Beano).
Just remember, alcohol is packed with calories. Enjoy your favorite brew,
but switch it out for zero-calorie beverages as the party rolls along. It's all
in how you play the game!
2. Sleep Tips to Help Kids' Weight
Does your child get enough sleep? If not, it could affect more than sleepiness at
school. Studies suggest there may be a link between skimping on sleep and being
overweight. Sleep shortfalls may increase hunger hormones -- so kids eat more. Also, kids are
less likely to get exercise (and burn off calories) when they're tired.
To help kids and teens get a good night's sleep:
- Remove TVs, computers, and gadgets from kids' bedrooms.
- Avoid large meals before bedtime.
- Develop a regular bedtime routine.
- Set firm bedtimes and wake times.
- Make sure the bedroom is quiet, dark, relaxing -- and not too hot or
- Help kids quiet down a few hours before bedtime.
- Heavy studying, text messaging, or video games should end in early
How much sleep do schoolkids need? It depends on the child. But here are
some general guidelines from the National Sleep Foundation:
- Ages 3-5: 11-13 hours
- Ages 5-12: 10-11 hours
- Ages 11-17: 9.5-9.25 hours
3. Quit Smoking: You Won't Gain Weight
If you've finally decided to kick the habit, there's good news: Quitting smoking won't make you gain weight over the long term. Some people pick up 4 or
5 pounds early on, but that's only temporary.
To quit successfully, experts agree, get help and support from your doctor,
family, friends, and co-workers. A doctor or mental health professional can help you tailor an
approach that best suits you. There are many FDA-approved medications to help people quit
Combine medication with other quit strategies -- like avoiding your smoking
triggers or changing your daily routine -- and you greatly increase your odds
of quitting for good.
Another tip: Some foods and drinks make cigarettes taste better; some make
them taste worse. Try eating more vegetables and less meat -- and swap that
coffee (or alcohol) for a glass of milk. Let your taste buds stifle those