Who will you be rooting for?! And more importantly which commercials will be your favorites and…. what will you be eating while you are watching the game? 

After all, half the fun is the Super Bowl party…even if the game doesn’t turn out the way you want it to.

So, when you and your family are preparing for Game Day, consider these ideas for some tasty (and fairly healthy) snacks to share with your guests!

• Hummus.  Trade your ranch dressing for veggies with hummus.
• Guacamole.  Make your own guacamole by purchasing some fresh avocados at the grocery store, peeling the skins off, and mashing in an appropriate sized bowl.  Add some lemon or lime juice, so the color of your dip doesn’t turn from green to brown.  And if you’re feeling creative, add chunks of tomato and diced onion.
• Trade high calorie beverages for fruit-infused water. Freeze fruits like blueberries, strawberries and oranges in ice cubes.  The kids will love seeing their favorite fruits floating in the glass!
• We’ve all heard that we should trade the chips for veggies. Veggies give you the same crunch and won’t add to your waistline. Try veggie chips if you want that dry crunch!
• Create your own healthier trail mix with unsalted nuts, raisins, pretzels, and even a few M&M’s to satisfy your sweet tooth.

SML TIP:  Whoever you are cheering for and whatever tasty Super Bowl snacks you prepare, have a healthy, fun and safe Game Day with your family and friends!

How much have you heard about naturally regulating your sleep-wake cycle?

Here’s the scoop: melatonin is a naturally made hormone that aids in regulating your sleep-wake cycle.  The creation of melatonin is controlled by light exposure; it is created more in the evening when it’s dark (making you tired) and less during the day when it’s light outside (allowing you to be awake and alert).  Some of our regular habits, though, can disrupt our body’s natural melatonin production.

Check out some tips for how to prevent your body’s natural melatonin production from being disrupted:

Increase light exposure during the day by:

• Not wearing sunglasses unnecessarily.  Allow sunlight to hit your face (not excessively, of course).
• Spending time outside during the daylight hours.  Try to do things outside like eating lunch, exercising, or walking your dog.
• Allowing plenty of light into your home and place of work.  Keep curtains and blinds open during the day.  Try to work in front of a window if you can.

Increase melatonin production at night by:

• Turning off your television and computer if they are in your bedroom.  The light from these devices can decrease melatonin production.  If you’re used to watching TV or Facebooking before bed, try some other options like listening to an audio book or to the radio.
• Avoiding bright lights before bed as much as possible.  Try to use low-wattage lights in your bedroom.
• Keeping your bed room as dark as possible.  Use heavy curtains or shades and maybe try an eye mask.
• Using a flashlight when you have to get up in the middle of the night to go to the bathroom, etc.

SML TIP:  Follow these tips this week in order to catch some better quality Z’s!

Source:  “How to Sleep Better”, helpguide.org

I’ve recently begun the whirl-wind schedule following my own road to London 2012!  The athletes are gearing up, working hard, hoping to fulfill their life long dreams. As as Olympian (as the US Olympic Committee reminds us, you are never a “former” but always an Olympian) I continue to remain involved helping promote events, bring awareness to the journey of our athletes, help others understand the changes in the sport and certainly bring excitement to the Summer Olympic Games!

I will be wearing several hats for much of this year and I plan to blog and add entries every step of the way. I’ll take you along to these great events and show you how you can stay involved! So get ready, get excited the journey to London has begun!

Shannon

While all birth defects cannot be prevented, there are some healthy things a woman can do to increase the chances of having a healthy baby.

Many birth defects can happen early on in pregnancy before a woman even knows she is pregnant. That is why taking care of yourself should be a way of life.

Here are a few good ways to get your body ready for pregnancy:

• Take 400 micrograms (mcg) of folic acid every day.  We have talked about the importance of this before in a previous article about getting the right nutrients during pregnancy.  Folic acid is a B vitamin. If a woman has enough folic acid in her body at least 1 month before and during pregnancy, it can help prevent major birth defects of the baby’s brain and spine.

• Don’t drink alcohol.  Whatever you are drinking, so is your unborn baby.  Alcohol in the woman’s blood passes through the placenta to her baby through the umbilical cord.  There is no known safe amount of alcohol to drink while pregnant. There also is no safe time during pregnancy to drink and no safe kind of alcohol.  Drinking alcohol during pregnancy can cause a baby to be born with a Fetal Alcohol Spectrum Disorder (FASD).

• Don’t smoke.  There are so many dangers of smoking during pregnancy including premature birth, certain birth defects (cleft lip or cleft palate), and infant death. Even being around cigarette smoke puts a woman and her unborn baby at risk for problems. Quit smoking before you get pregnant. For a woman who is already pregnant, quitting as early as possible can still help protect against some health problems for the baby, such as low birth weight. It’s never too late to stop smoking!

• Don’t use illegal drugs.  A woman who uses illegal or “street” drugs during pregnancy can have a baby who is born premature; is low birth weight; or has other health problems, such as birth defects.  A woman who uses cocaine while pregnant is more likely to have a baby with birth defects of the arms, legs, urinary system, and heart.  Other drugs, such as marijuana and ecstasy, also can cause birth defects among babies.  Please note that it is also very important that a woman not use “street” drugs after she gives birth, these drugs can be passed through breast milk to her baby and can affect the baby’s growth and development.

• Talk to a doctor about taking any medications.  If you are pregnant or planning a pregnancy, you should not stop taking medications you need or begin taking new medications without first talking with your doctor. This includes prescription and over-the-counter medications and dietary or herbal products.

• Prevent infections.  Some infections that a woman can get during pregnancy can be harmful to the unborn baby. It is very important to learn how to help prevent infections.

• Talk to your doctor about vaccinations.  Not all vaccinations are safe during pregnancy. Having the right vaccinations at the right time can help keep a woman and her baby healthy.

• Reach and maintain a healthy weight.  I know this can be a tough one! But a woman who is obese before pregnancy is at a higher risk for complications during pregnancy. Obesity in the woman also increases the risk of several serious birth defects for the baby. Talk to your doctor about some healthy ways to reach your right weight before you become pregnant.

• See a health care professional regularly.  A woman should get prenatal care as soon as she thinks that she is pregnant. It is important to see the doctor regularly throughout pregnancy, no skipping appointments.

SML TIP:  Pregnancy is a very exciting time, but it does come with some stressors.  Try and get off to a good start from the beginning so you can have a happy pregnancy!

SML TIP:  And if you missed Shannon’s program last weekend about staying healthy during pregnancy, you can listen to the January 28th Shannon Miller Radio Show Archive from AM690/106.5FM WOKV to hear Shannon interviewing St. Vinecent’s HealthCare experts on the topic of pregnancy health!

Source:  “Guidance for Preventing Birth Defects”, cdc.gov

Life is so busy and many things often just can’t get done, and before you know it you have clutter throughout.

“The problem is that internal mental clutter becomes external physical clutter,” explains Jane Massengill, LCSW, a certified master ADHD coach in Danville, Calif. “Adults with ADHD need to learn how get out of their heads and focus on the here and now.”

So how do you deal with clutter especially if you have ADHD? Let’s take a look a some ways that can help.

Chore Chaos – When you have ADHD, the solution to successfully accomplishing these tasks is a combination of a day planner, calendar, sticky notes, and notes to self. Write down and schedule each errand or chore for a specific time period during your day.

Laundry Labors- Wet laundry left in the washing machine, or loads of dry clothes that need to be folded…sound familiar?” The solution is to finish what you start before going on to something else,” Massengill says. “Place your attention in the present time and break down your day into small one-thing-at-a-time bites.”

Cooking Calamities – Have you ever put a pot on the stove and left really quick to go do something else and then you smell that burning pot? Focus on one thing at a time. Practicing time management strategies can help you overcome these ADHA symptoms and keep you focused. “Every adult with ADHD can benefit from setting a time limit for a task,” advises Massengill. If you want to take 10 minutes for an e-mail or phone call, set a timer.

Cleaning up the house clutter – “It can help to think of attention like a flashlight beam, and bring that beam into focus on the task at hand,” cites Massengill. Figure out how long your house cleaning takes, plan for that amount of time, and then focus on it until you’re finished.

Streamlined Shopping - Have you ever come home with things you don’t really need? Adding to your clutter, and then have to go back to the store for the one thing you went shopping for in the first place?  Try this ADHD tip to shop successfully: Make a list before you go, take cash only, bring a calculator so you can keep a running total, and stay out of stores where you tend to spend extra money.

Digging out your desk – ADHD disorganization can lead to a cluttered desk. “Think color coding,” Massengill suggests. “You need to develop a basic organizational system. If not color coding, try big bins to separate and conquer paperwork.”

Cluttered mind - “When your head starts to feel fuzzy, you are probably in the future or the past and not the present,” Massengill says. “When that happens, it’s time to slow down, take some deep breaths, and focus. You need to decide what to keep and what to let go of inside your mind and outside in the world around you. Clutter is physical and mental. Take care of the mental, and the physical will follow.”

Source:  “ADHD – How to Conquer Clutter”, everydayhealth.com

Words that you may have heard growing up and now you are telling to your own kids.

You probably never give much thought to your back unless you start experiencing pain in it. The bones, muscles, and joints that make up your back are among your body’s biggest support systems. When any part of that system is weakened or injured, it becomes harder for your back to bear your weight.

Statistics indicate that up to 80% of adults will experience lower back pain at sometime in their life.  You can start now and be proactive in an effort to avoid possible, painful issues in the future.

Here are WebMD’s Top 10 tips for Keeping a Healthy Back:

1. Don’t be a slouch - Your Mom was giving you good advice.  Maintain a healthy back by practicing good posture.

2. Sit up Straight - Choose a chair with good lumbar support.  Be sure to get up and stretch our back every 30 minutes if you have to sit for a while.

3. Take a load off – Never lift anything that is too heavy for you.  Be sure to use the proper lifting techniques when you have to lift anything.

4. Rest Easy - Having a good firm mattress with plenty of back support can do wonders for your back.

5. Strengthen your Support System – Keep your back healthy, strong and limber by exercising it at least two or three times a week.  Walk, swim, and do other low-impact exercises. Yoga and tai chi are also great ways to help strengthen you back and help with balance.

6. Lose Weight – The lighter your frames the easier it is for your back to support.

7. Bone Up - Be sure you are getting enough vitamin D, calcium and phosphorus.

8. Ditch the Stilettos – You should try to wear 1-inch heels (or less). You want to wear shoes that support and cushion each step.

9. Lighten the load – This means avoiding heavy purses or back pack.  Carry only what you need.

10. Stop Smoking - Nicotine restricts blood flow to the discs that cushion and support your spine.

SML TIP:  Utilizing these tips now can help you to avoid painful back issues in the future. Contact your doctor or do research. One of our Walk-Fit sponsors, Heekin Orthopedic, gives you free on-line support with their interactive skeleton that you can click to see what it means when there’s pain in a certain spot.

SML TIP:  Shannon Miller’s Walk-Fit Program is a great way to enjoy walking for your health and your back.

Source:  medicinenet.com

The right athletic shoes can make all the difference in how you feel during and after your workout.

Choose the wrong athletic shoes and you could end up lying on the couch nursing shin splints or aching heels instead of enjoying a brisk walk or run.

Put yourself a few “steps” ahead of the game by getting it right from the start.  Most stores like 1st Place Sports have a specialty staff can help you get that pair of shoes that is just right for you.

Here is some expert advice to heed before buying new footwear:

• Don’t make shoes multitask - Walking shoes are stiffer; running shoes are more flexible, with extra cushioning to handle greater impact.  If you do both activities, get a pair for each one.
• Know your foot- Feet come in a variety of shapes and knowing your foot’s particular quirks is key to selecting the right pair of shoes. Most major brands now offer a model to suit every foot type. You have a neutral arch if your footprint has a distinct curve along the inside and your shoes wear out uniformly. Look for a “stability” shoe, which has the right mix of cushioning and support.
• Measure your foot frequently - “It’s a myth that foot size doesn’t change in adults,” says Steven Raiken, MD. Director of the foot and ankle service at the Rothman Institute at Thomas Jefferson University Hospital in Philadelphia.”It does change as we get older, so have your feet measured twice a year. Sizes also vary between brands, so go by what fits, not by what size the shoe is.”
• Shop toward the end of the day – Feet swell over the course of the day; they also expand while you run or walk, so shoes should fit your feet when they’re at their largest.
• Bring your own socks -  The ones you wear while running or walking. If you wear orthotics, bring those, too.
• Don’t believe in breaking in - Running and walking shoes should feel comfortable right away, Raiken tells WebMD. Walk or run around the store a bit to make sure they feel good in action.
• Use the “rule of thumb” - There should be about 3/8-1/2 inch between the front of your big toe and the end of the shoe — about a thumb’s width. The heel should fit relatively tightly; your heel should not slip out when you walk. The upper part of the shoe — which goes over the top of your foot — should be snug and secure, and not too tight anywhere.  The American Academy of Orthopaedic Surgeons writes that when fitting in to an athletic shoe you should be able to freely wiggly all of your toes when the shoe is on.
• Understand the bells and whistles - Look for features that actually serve a purpose. Clear inserts, filled with gel, Freon, or air, provide extra shock absorption, as do those springy-looking things.  These features are especially good for people who tend to get heel pain, says Raiken, and not so good for people whose ankles twist easily, as shoes with extra cushioning tend to provide less traction.
• Don’t over- or under-pay. Good-quality running and walking shoes are fairly pricey – and usually worth it.
• Know when to replace them. The average pair of running shoes should be replaced after about 350-400 miles of use, says Clifford Jeng, MD, a foot and ankle surgeon at Mercy Medical Center in Baltimore, Md.

Source: webmd.com

There are more and more studies being done on the Omega-3 fatty acids found in fish oil and the benefits of fish oil.

If you are not already taking a fish oil supplement or eating more oily, wild-caught fish, here are a few reasons why you may want to start:

1. Promotes Cardiovascular Health and Protects against Heart Attacks and Strokes - Fish oil is effective in reducing the incidence of heart disease and helps to reduce the risk factors like high cholesterol. Omega-3s also lower blood triglycerides, help correct abnormal heartbeats, and help prevent blood clots, which tend to clog arteries.

2. Reduces Inflammation/Pain and Promotes Healthy Joints – Omega-3s have a very power anti-inflammatory that help reduce joint tenderness, pain and stiffness caused by rheumatoid arthritis. Test studies have proven that Omega3s can reduce the activity that destroys cartilage.

3. Supports Mental Focus and Long-Term Cognitive Function - Studies show that Omega-3s may help in maintaining adequate cognitive function and possibly delaying or preventing the onset of dementia.

4. Supports Positive Mood and Emotional Well-Being - Several studies have found that people who took Omega-3s in addition to prescription antidepressants had a greater improvement than those who just took their antidepressants alone. Omega-3s also seem to lower the risk of postpartum depression.

5. Promote Eye Health - Research indicates people with a higher Omega-3 intake seem to have a lower risk of Dry-Eye Syndrome and a lesser development of macular degeneration.

6. Pregnancy, Infant Brain/Eye Development and Less Incidence of Childhood Disorders - DHA makes up 15-20% of the cerebral cortex and 30-60% of the retina making it necessary for the normal development of the fetus and baby.

7. Promotes Optimal Fat Metabolism - Exercise combined with fish oil has a positive effect on the shape and composition of the body.

8. Lowers Risk of Prostate, Breast, and Colo-rectal Cancer - Although much more research is needed in this area, results already show that the Omega-3s found in fish oil assist in the prevention and treatment of prostrate, testicular, breast and ovarian cancer.

TIP:  Fish oil continues to become more popular as studies continue to show the many benefits that can be obtain from it. A quality fish oil supplement can be a simple and safe way to maintain good health! 

Source:  fishoilblog.com

Shannon’s company, Shannon Miller Lifestyle, is devoted to helping women make their health a priority.

Then do you meet with a resistant tone followed by the words “but I don’t want to”, or “I don’t know how to do it”?

Many parents face this situation nightly when it comes to getting their kids to do their homework, which seems to have become more of a stressful dilemma for the family, than an independent “must do” for your child.

Have no fear, you can help get them on the right track and ready to do their assignments without to much fuss, with a few good steps:

1. Create a personal work space - Find a spot in your home that is comfortable, quite and that your child actually wants to go to do their assignments. Make it their spot!
2. Determine the best time for homework - From the first day school starts you should determine when your child will be doing their homework. It is good to make this a time that works well for your child as well as others in the house.The goal should be to select a regular time that is workable for everyone — both the family’s schedule and your child’s needs. Think about your child’s temperament. Be consistent with it.
3. Give direction, but not directions – Kids will need help with their homework from time to time, but it is important to help in ways that will lead to independence. Help them by guiding them to help make the assignment more clear.
4. Offer guidance and support when needed - Sometimes your child may require a little more one-on-one help from school and at home.  Go over the directions and materials with your child, making sure they are clear about what needs to be done.  Talk about what needs to be completed — even if it is only a portion of the assignment—and then disappear.

TIP:  In whatever way you decide that you need to help your child with their homework, it is important to remember and keep in focus whose assignment it really is. When it is all said and done, you want your child to be able to grow and learn from doing their homework.

Source: the Discovery Education website