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Sleep Awareness

Sleep Awareness Week

This week is Sleep Awareness Week, just in time for the Daylight Savings Time change, so we will be giving you tips and info about getting a healthy amount of sleep each day.

Approximately 30% of Americans suffer from some insomnia symptoms, and 10% have issues functioning during the day because of it.

37 million people regularly snore, and many who snore have sleep apnea, where they stop breathing while sleeping. Sleep apnea hurts your daytime activity and is tied to more serious health problems.

Living with Snoring

 

Try keeping a sleep diary to monitor how well you sleep. This will be especially helpful if you visit a doctor for the problem. Devices like a Fitbit also keep detailed info on your sleep patterns.

Keeping a Sleep Diary

 

Stop drinking caffeine 4 to 6 hours before bed to fall asleep more easily.

Cutting Back Caffeine for Better Sleep

 

Don’t exercise 3 hours or less before bed. Exercise wakes up your system and can make it hard to fall asleep.

Exercise and Your Bedtime

 

If you have trouble sleeping, wind down before bed with calming activities, like taking a relaxing bath or reading.

Relaxing to Sleep Better

 

Turn off devices at least an hour before you go to sleep. The light from your TV, phone, and tablet screens can mess with the hormones that help you sleep. Machines and apps that recreate sounds like rain can make noise without the light.

Turning Off Devices

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Coping with Eating Disorders

Eating Disorders Awareness Week

This week was Eating Disorders Awareness Week, so we gave you facts about the mental illness each day and advice on how to build a healthy relationship with food.

Eating disorders are mental illnesses that cause unhealthy relationships with food, and approximately 24 million people in the U.S. struggle with one. Find help.

Eating Disorders

 

50% of people with eating disorders also suffer from depression, and only 10% of people with them get treatment. Find help.

Depression and Eating Disorders

 

91% of women said they controlled their weight through dieting, and 22% said they dieted “often” or “always.” Find help.

Unhealthy Dieting

 

Men make up 10-15% of those with anorexia and bulimia, but are the least likely to get help. Find help.

Men and Eating Disorders

 

69% of girls ages 10-18 say that models and celebrities in magazines inspired their ideal body shape, and more than 50% of teen girls will smoke, skip meals, fast, or vomit to control their weight. Find help.

Setting Unhealthy Expectations

 

An estimated 25% of college-age girls binge and purge to manage their weight, and 58% say they felt social pressure to maintain a certain size. Find help.

Food Binging

 

Eating disorders have the highest mortality rate of any mental illness. For women ages 15-24, the mortality rate of anorexia is 12 times higher than any other cause of death. Find help.

Death by Eating Disorder

 

First up to building a healthy relationship with food was some advice from Lori Lieberman, a dietitian who works with people suffering from eating disorders. She recommends planning in advance. Even if you don’t prepare food ahead, having a mental plan of what you’re going to eat it can make mealtime easier.

Making a Plan

 

Lieberman also recommends mixing in foods you enjoy but think of as forbidden to avoid overeating and make eating enjoyable. See more of her advice for those rebuilding their relationships with food after eating disorders.

Indulge in "Bad" Foods

 

Focus on healthy fats, like avocado, salmon, and olive oil, which fill you up and are good for you.

Healthy Fats

 

Make sure you and your family eat breakfast! It’s good for you, and improves focus during the morning at school and work. See more tips for helping your kids build a healthy relationship with food.

Healthy Breakfast

 

Drink plenty of water instead of soda, even diet. You could eat a filling snack instead for the number of calories in a can of pop!

Drink More Water

 

Take time to chew your food. Studies show that eating slowly actually makes you feel full sooner. Get more tips.

Chew Your Food!

 

Remember that no food is actually bad. Building a healthy relationship with food, one that lets you have anything in moderation, lets you make healthy choices in any situation. Learn more.

Good Foods Vs. Bad Foods

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Healthy Dessert

Healthy Desserts

This week in food, we helped you indulge without breaking your diet with healthy desserts.

This Fresh Coconut Cake is a delicious show-stopper.

Fresh Coconut Cake

 

Try these rich Broiled Banana Splits for your next ice cream craving.

Broiled Banana Splits

 

This Blueberry-Peach Cobbler uses fruit that isn’t ripe, so it’s easy to make year-round.

Blueberry-Peach Cobbler

 

At just 80 calories a serving, these Mocha Phyllo Cups will help your chocolate fix.

Phyllo Dough

 

These Lemon-Earl Grey Squares are a perfect afternoon treat with a hot cup of tea.

Lemon-Earl Grey Squares

 

Make this Lemon Cake with Lemon Meringue Frosting for a special dessert that won’t ruin your healthy eating.

Lemon Cake with Lemon Meringue Frosting

 

These Gingered Blueberry Shortcakes are the perfect dessert for when you’re missing summer weather and flavors.

Gingered Blueberry Shortcakes

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National Children’s Dental Health Month

National Children’s Dental Health Month

February is National Children’s Dental Health Month, so we gave you some fun activities for your kids to learn about their teeth. (Click to enlarge images before saving to print!)

Everyone should brush their teeth for a perfect smile.

Dental Drawing

 

Picking healthy snacks improves your kids’ teeth and health.

Dental Game

 

Help your kids with this word search and teach them some important dental words.

Dental Word Search

 

Teach your kids about flossing and brushing now and protect their teeth for life!

Dental Picture Search

 

It’s important for kids to go to the dentist regularly to protect their teeth.

Dental Fill-in-the-Blank

 

Brushing 2 times a day for 2 minutes is key to maintaining your teeth for life.

Dental Connect-the-Dots

 

See how much your kids know about their teeth with this fun crossword.

Dental Crossword

Healthy Dinner Dates

Healthy Dinner Dates

Valentine’s Day was fast approaching this week in food, so we helped you make healthy dinner dates for date night.

First up is a stunning (vegetarian) Ratatouille for two.

Ratatouille (Confit Byaldi)

 

Try this entire French-inspired menu, featuring Bistro Roast Chicken, for your Valentine’s Day.

Bistro Roast Chicken

 

This Filet Mignon with Mushroom-Wine Sauce is quick and much healthier than the steak house.

Filet Mignon with Mushroom-Wine Sauce

 

Try this memorable menu, featuring Fennel-Rosemary-Crusted Lamb, for this Valentine’s.

Fennel-Rosemary-Crusted Lamb

 

This fancy Pomegranate Duck is perfect for your romantic, homemade dinner date.

Pomegranate Duck

 

It’s not too late to plan a special date. Try this Lobster Menu for two that’s sure to impress.

Lobster Dinner

 

These Coconut and Basil Steamed Mussels are impressively elegant, but still just 308 calories.

Coconut and Basil Steamed Mussels

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Snacking Smart with Healthy Snacks

Healthy Snacks

This week in food, we gave you healthy snacks for the whole family to help you find ways to stick to healthy resolutions.

These are certain foods you can snack on for all-day energy, like melons. Find more on Cooking Light’s list.

Energy-Filled Melon

 

Make these Quinoa Coconut Cacao Bars for a chocolate fix even your kids will love.

http://wholeheartedeats.tumblr.com/post/75995145491/quinoa-coconut-cacao-bar-melt-together-6-tbsp

 

These Slow Roasted Pear Chips with Chocolate Sauce are crunchy, sweet, and the perfect adult snack.

Slow Roasted Pear Chips with Chocolate Sauce

 

Go over to Real Simple for 24 snack ideas like these Spicy Soledad Almonds.

Spicy Soledad Almonds

 

Cooking Light has an easy recipe to make your snacking favorite much healthier, homemade Sour Cream and Onion Potato Chips.

Sour Cream and Onion Potato Chips

 

Homemade Raspberry Fruit Leather is better than store-bought for your kids, and tasty enough that you’ll love it too.

Homemade Raspberry Fruit Leather

 

Make your kids’ favorite with these oven-baked, homemade Doritos, in 3 flavors, that are even vegan.

Homemade Vegan Doritos – 3 Different Flavors

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National Cancer Prevention Month

National Cancer Prevention Month

February is National Cancer Prevention Month, so we gave you more cancer info each day this week.

1,658,370 new cancer cases will be diagnosed in 2015, and 589,430 will die from cancer. Get involved in fighting back.

Know the warning signs and symptoms of cancer. Early detection could save your life.

Cancer Signs and Symptoms

 

You can take steps to prevent cancer. Maintain a healthy body weight, eat right, and be active.

Prevention Through Healthy Choices

 

Cancer deaths have declined 20% since 1991, saving 1.3 million lives. Your involvement helps.

Cancer Research

 

30% of all cancer deaths can be attributed to smoking, the leading cause of preventable death worldwide. We can help members quit.

Cancer and Smoking

 

1 in 235 children will get cancer before age 20. Learn more about protecting your kids.

Preventing Cancer in Children

 

In 2009, cancer cost the U.S. $216.6 billion dollars. Finding a cure helps us all save. Find ways to help now.

Cancer Costs

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