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On a scale of 1 to 10, how in- dulgent were you during the holidays? For most of us, the endless parade of sweets and eats was almost as hard to re- sist as celeb gossip, and with everything that needed to get done, many workouts lost out to shopping. Now's the perfect time to make a fresh start. The following strategies will help make your resolution to lose weight and get healthier a real- ity. Have a diet game plan. Sure, it's easy to say, "I'm going to go on a diet after the holidays," but this alone won't get you to a smaller waist size. Instead, figure out what foods (and drinks) you're going to eat and not eat, and plan out your meals each week so you stay focused and away from the chip aisle at the grocery store. Knowing what you'll be eating for each meal can help you curb your cravings and retrain your taste buds to crave healthful dishes. Put exercise on the calendar. Don't just say you're going to exercise more this year. Sched- ule it! This way, your daily 30- minute walk becomes a to-do that you can check off once you're done. It will give you a sense of accomplishment, plus the energy and motivation you need to finish your other tasks. Manage Your Weight in 2012 Are There Health Benefits to Chocolate? Chocolate is increasingly shedding its repu- tation as a sweet treat only. More research is uncovering health benefits when the dark stuff is eaten in moderation. While some heart benefits of chocolate are solid, others are still under debate. Researchers looked at how their chocolate- eating habits affected their heart disease risk factors such as high blood pressure. "The blood pressure-lowering effect is well known," Researchers found that, on aver- age, systolic blood pressure declined less than two points on average, in chocolate eaters. Systolic blood pressure is the top number of a blood pressure measurement, and in people older than 50, this can be a stronger risk factor for heart disease than the lower, or diastolic, measurement. There is also solid evidence that chocolate can increase HDL or "good" cholesterol. In general, the lower you’re LDL and the higher your HDL, the better your chances of preventing heart disease and other chronic conditions. Blood flow also improved with a bit of chocolate. The doses used in studies are all over the place. However, scientists in- volved in cocoa research seem to love the words "in moderation." At this point, there is no established serving size of chocolate for heart health. A moderate portion size of chocolate is about 1 ounce per day. Dark chocolate is most often studied and found to have health effects. April 2012 City Of Lewiston– Employee Health News Letter Inside this issue: Manage Your Weight 1 Benefits of Chocolate 1 Coconut Water Craze 2 Community Events 2 Get your ZZZs. In a recent study, dieters who slept 8½ hours a night lost twice as much fat and held on to nearly twice as much muscle as those who scraped by on just 5½ hours. When you're dieting, a good night's sleep seems to per- suade your body to burn fat. Getting enough sleep also keeps the hunger hormone ghrelin in check, so you're less tempted to make a mad dash for the cookie jar. ---PAGE BREAK--- Better than Gatorade? Coconut water is widely promoted as a natural sports drink because of its electrolytes. Research has found its as good as a carbohy- drate– based sports drink for rehydration and restoring blood sugar levels after exer- cise. Coconut water generally has more potassium and less so- dium than traditional sports drinks. Commercial brands typically have 60 milligrams of sodium or less per 8 ounces, compared to about 100 milli- grams of sodium in sports drinks. Keep in mind, though, that unless you work out intensely for more than an hour, you don't need any sports drinks or extra sodium— plain water is just fine. Page 2 April 2012 The Greater LA Triple Crown– 5K and kids fun run. For more info visit triplecrown5k.com Bands on the Run– 5K and half marathon– Sunday, June 24th. Register online at Racewire.com Health Care Education appointments are starting April 24th. Call Joanna x3239 to book your appointment for 2012 now! Calling the Claims: Because coconut water has an electro- lyte balance similar to that of blood (it’s isotonic), it has been called “the fluid of life.” During WWII, it was used as a substitute for intra venous plasma. Some new research suggests it may have some positive effects on blood pres- sure (due to its potassium) and cholesterol. And it may be helpful in cases of diarrhea. But don't believe claims that it can control diabetes, fight viruses, speed metabolism, treat kidney stones, smooth your skin, stop dandruff or prevent cancer. BOTTOM LINE: Drink coco- nut water if you find it re- freshing or want to replenish electrolytes after a long work- out. It’s a good source of po- tassium, which most of us could use. Its healthier than soda or other sugary drinks. But don't buy into the hype that it has special healing properties. Heather Small CMMC 795-2473 Upcoming Community Events! DID YOU KNOW! Physical activity helps pro- long lives, and the benefit increases with longer and more vigorous exercise, sug- gests an analysis of 80 stud- ies with more than 1.3 mil- lion participants, recently in the International Journal of Epidemiology. Each weekly hour of light activity (such as walking or garden- ing) was associated with a 4% reduction in mortality rates. For moderate exercise (such as golf or swimming) the reduction was 6% per weekly hour; for strenuous activities and sports (high- intensity running or cy- cling), a 9% reduction with each hour. In effect, every 1,000 calories burned in ex- ercise per week lowered mor- tality rates by 11%! Coconut water is showing up everywhere. People drink it at the gym, on the beach, while hiking trails or sitting at their desks. No question, this tropical tonic is healthful and hydrating. The basics: Coconut water is the thin liquid inside young green coconuts— not to be confused with the creamier coconut milk, which is made by gathering and squeezing the white part of older coco- nuts. Coconut water provides lots of potassium and with other electrolytes. Pure coco- nut water, with a mildly sweet flavor from natural sugars, is virtually fat– free and low in calories. Be sure to check as some have more, due to added sugars and/or fruit puree. The Coconut Craze