HaveHealthNow Blog by Wellness Mike

Eat more fiber. If your doctor didn't give you this advice at your last checkup, she probably should have: 97 percent of Americans don't get the recommended daily amount of dietary fiber they need to stay healthy. But what is fiber, and why is it good for you? Dietary fiber, sometimes called "roughage," is a plant-based carbohydrate found in fruits, vegetables, beans, nuts, seeds and whole grains such as rice and wheat. Our bodies have a difficult time digesting fiber, which is actually a good thing - as fiber passes through the body undigested, it does a lot of good along the way! Fiber has many proven health benefits. It has been shown to improve heart health, lower cholesterol, control blood sugar, decrease the risk of stroke, help you feel fuller longer, prevent constipation and boost digestive health and your immune system. Experts like the Food and Drug Administration recommend we consume about 28 grams of fiber each day - which, it turns out, is a lot o

Why eating breakfast supercharges your health (BPT) - Want to make 2017 the year you focus on your health? Wellness goals are admirable throughout the year, but too often well-meaning people make a common mistake that sabotages their efforts: they skip breakfast. It's a daily choice that millions of people shrug off as no big deal, but research proves breakfast is an important component in how you feel throughout the day. Fueling up solely on java may perk you up momentarily, but it doesn't do the trick long-term. Consider these five reasons why breakfast boosts your health and should not be ignored. Awakens your metabolism When you eat breakfast, you "break the fast" from your sleep periods and give your metabolism a wake-up call. When you sleep, your metabolism slows and you burn fewer calories while you rest. By eating a nutritious breakfast, you are sparking your internal engine so it burns calories and gives you more energy throughout the day. Helps

(BPT) - In spite of the well-documented drawbacks of not eating breakfast, approximately 30 percent of Americans are still failing to fuel themselves in the morning, according to WebMD. And many of those moving through their days with empty stomachs blame a lack of convenience. Earlier this year, the Washington Post pointed to research showing millennials consider even breakfast cereal too inconvenient. And research cited in the Huffington Post indicates Americans 18 and older who miss their first daily meal most frequently blame lack of hunger or an overly busy schedule. However, several studies point to adverse health and cognitive effects from missing breakfast. Consumer Reports indicates eating within two hours of waking promotes the metabolizing of your glucose or blood sugar all day, in turn boosting your energy. "Don't skip breakfast," advises researcher Dr. Leah E. Cahill of Harvard Medical School. "Incorporating many types of healthy foods into your brea

Healthy cooking: Ingredient substitutions and smart food swaps (BPT) - Creamy sauces, cookies, casseroles and cakes - as temperatures drop, it's natural to crave favorite comfort foods. However, it's easy to overindulge on rich dishes and decadent desserts, especially if you're hosting a gathering of friends and family. How can you enjoy amazing foods while bumping up the health quotient? "Remember, when you're cooking or baking, you're in control. With a few smart ingredient substitutions and food swaps, you and your guests can enjoy favorite dishes and get more vitamins and nutrients," says Lyssie Lakatos. Lyssie Lakatos and Tammy Lakatos Shames, both registered dietitians, are known as the "The Nutrition Twins." Together, they share their favorite strategies for cooking healthier, including clever ingredient swaps you won't even detect in the finished dish. Eggs: When baking, eggs are a common ingredient, but not all eggs are crea

(BPT) - To lose weight and/or get in better shape consistently ranks as one of the top New Year's resolutions. However, many resolutions to reach this goal fall short or last less than a month because a great idea is seldom successful without a plan to make it happen. If you've tried and failed to get in shape or lose weight as part of a New Year's resolution, it's time to put a plan behind your passion. Below are five tips from BiPro's 31 Ways in 31 Days challenge. They are appropriate for all ages and fitness levels, so use them to start your own wellness resolution, whether it's on Jan. 1, March 1 or whenever you're ready to make a healthy change. * Measure your success . Minneapolis fitness expert Chris Freytag says celebrating those small victories will keep you motivated to pursue your final goal, and there are ways to measure your results beyond stepping on the scale. She recommends keeping a workout journal to record improvements in your weight t

These foods can give your heart a better chance  (BPT) - What's the biggest threat to our health? It isn't cancer or even accidents, but heart disease. According to the American Heart Association, one in four deaths in the U.S. is caused by heart disease, which includes heart attack and stroke. This statistic is scary, but the good news is, there is something powerful we can do to prevent us from becoming a victim to this disease. Even if you are one of the 47 percent of Americans living with a major risk factor, there are preventive measures you can take for a healthier heart, says registered dietitian nutritionist, Dawn Jackson Blatner. All you have to do is embrace some simple lifestyle changes starting with your diet. "Food is quite literally one of the best medicines out there when it comes to improving our health," says Blatner. "Studies show us repeatedly that a balanced diet including heart-healthy unsaturated fats, along with multiple servings of f

Every year in the U.S., there are more colds than people. Annually, nearly 320 million Americans catch 1 billion colds, according to the U.S. National Library of Medicine. Seven in 10 people will turn to over-the-counter (OTC) medicines to help them feel better - and many of these medicines may contain acetaminophen. In fact, acetaminophen is one of the most commonly used drug ingredients to reduce pain and fever, found in more than 600 OTC and prescription (Rx) medicines. When used as directed, it is safe and effective. However, taking more than the maximum daily dose (4,000 milligrams) is an overdose, and can lead to liver damage. "Family members play an important role as caregivers when administering medicines safely," says Mark Gibbons, director of programs and operations at Caregiver Action Network, a member of the Acetaminophen Awareness Coalition (AAC). "It's important to double check all medicine labels to be sure you're not accidentally doubling up o

You want to be healthier, right? But try as you might, it always seems like something's standing in your way. Time and money are two of the largest obstacles, and you may think it's impossible to improve your health without a significant time or financial investment. The good news is, however, that's not true. Even the smallest changes can have a big impact on your health, and you can start improving your wellness today with these six simple steps. 1. Take a stand while so many others are having a seat. Did you know the average person sits about 13 hours a day? Whether eating, working, driving or relaxing, that's a lot of sitting. Stand up for your health by resolving to get up at least once an hour. Walk to the bathroom, the water fountain or to ask your question in person instead of via email - you'll be healthier for it. 2. Run in place....any place . Effective exercise can happen without the gym membership. Blue Cross and Blue Shield surprised customers at

I know it is sometimes confusing to figure out how much exercise we, as adults, really need.  So I pulled some good information from the CDC (Centers for Disease Control) that I thought would be good to share. Physical activity is anything that gets your body moving. According to the  2008 Physical Activity Guidelines for Americans , you need to do two types of physical activity each week to improve your health–aerobic and muscle-strengthening. For Important Health Benefits Adults need at least: 2 hours and 30 minutes (150 minutes) of   moderate-intensity aerobic activity  (i.e., brisk walking) every week  and muscle-strengthening activities  on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).  1 hour and 15 minutes (75 minutes) of  vigorous-intensity aerobic activity  (i.e., jogging or running) every week  and   muscle-strengthening activities  on 2 or more days a week that work all major muscle grou

Plants contain more than  100,000 phytonutrients , one of the reasons  nine servings of fruits and vegetables a day  are recommended. Some phytonutrients are fat soluble and, thus, need  fat  to be properly absorbed. Certain phytonutrients are also better absorbed from  cooked , rather than raw, food. Phytonutrients may in part account for the benefits of whole plant foods in  cancer prevention . These nutrients are an important part of the diet, particularly because they cannot be made by the body or obtained from animal products. Phytonutrients are often distinct from other nutrients such as vitamins, minerals, proteins, fats and carbohydrates. One of the few, well-documented instances that points to the health benefits of phytonutrients is the cancer reducing properties of some fruits and vegetables. Extensive research indicates that those with diets rich in fruits and vegetables have a significantly lower incidence of multiple types of cancers. In fact, the link between phytonu