Happy Healthy Easter Holiday - How to avoid the post-feasting blues

Though Easter is overshadowed in the feasting department compared to Christmas or Thanksgiving, it is still traditionally a time when families get together to socialize and eat! Eat! Eat! But, the hardest part of eating like it's Christmas in spring is dealing with the aftermath of bikini weather. Not only that, but do you really want to lay around like you ate a whole turkey on a gorgeous, sunny, Easter afternoon? Us neither! Here are's some important tips regarding what to eat, how to eat it, and what to do, to make Easter healthier for you and the ones you love:

First, let's review some basic eating habits you should incorporate into your daily routine and not just for holidays. Having a steady metabolism is key to how many calories you are able to burn. Eating a small breakfast every day can increase your metabolism by 10%, in turn, enabling you to better burn that big lunch later in the day. Did you know that protein generally requires about 25% more energy to digest? Because protein takes longer to break down than fat and carbohydrate, the body uses more energy to digest protein, and this helps you burn more calories as well. Also, diets rich in fiber help keep you full longer which is important for weight management.

Let's discuss some simple tricks you can use to help you defend yourself in the battle of over indulgence. Bringing your own healthy dish to contribute to the feast will ensure you have something healthy to eat. Filling up on soups and salads prior to the main course (always avoid cream based soups and heavy salad dressing) is a great way to help you manage how much of the less healthy items you will be able to eat. Concentrate on your meal while you're eating it. Focus on chewing your food well and enjoying the smell, taste, and texture of each item. Be fully aware of each item you are consuming. If the meal will be served near your usual meal time, try to eat the same amount of carbohydrates that you normally would for a meal. If you plan to have a portion of dessert, cut back on another carbohydrate food during the main course. Make sure your portions are reasonable and resist going back for second helpings. Whether it’s a glass of red wine or a beer, holiday drinking can add a significant amount of calories to your intake. Avoid drinks that have high calorie mixers like regular soda, tonic, juice or margarita mix that are all packed with carbohydrate and calories.

Try healthier versions of your favorite foods and get your family and friends on board with you. Will the casserole taste just as good with fat free or light sour cream? Can you steam green beans instead of sautéing in butter? Use a little less sugar in your fruit pie. The natural sweet of the fruit doesn’t require a lot of added sugar. Many traditional holiday foods are high in carbohydrates: mashed potatoes, sweet potatoes, stuffing, dinner rolls, and an assortment of desserts. Don't feel like you have to sample everything on the table. Have a reasonable portion of your favorites and pass on the rest. Because high carbohydrate foods are plentiful at most family feasts, watch your portion sizes. If you can't decide on one or two carbohydrate foods to eat, take in very small portions of each.

Holidays are an opportunity to catch up with friends and family, but the focus on food and eating can be very tough. Have no fear, there are ways to control your carb intake and to eat healthy on this holiday. Remember, the focus is getting together with loved ones - not what's for dinner. Play games, volunteer, or spend time outdoors enjoying the weather together. One reason that we have problems managing weight during the holidays is our lack of physical activity. Sure, the holidays are busy, but plan time into each day for exercise and don’t break your routine. Make the holidays an active time! And don't forget to offer to help clean up after the meal to get you moving around!

If you eat more carbs or food than you planned for, don’t think you have failed. Stop eating and focus on spending the rest of your time with the people around you. Include extra exercise and get back on track with your usual eating habits the next day. The best way to compensate for eating a little more than usual is to be active. Start a new tradition that involves taking a walk with the whole family or playing outdoor sports like volley ball or frisbee.

And don't forget your veggies! Vegetables are important for everyone! Unfortunately, the vegetable selection on holiday menus is usually limited. We all want to dress up the table with tempting treats. Why not add some colorful vegetable dishes? Veggies come in all colors and are very nutritious. Offer to bring a green salad or a side of steamed veggies that have been seasoned. Non-starchy veggies are low in carbs and calories. They will help fill you up and keep you from overeating other high-calorie and high-fat foods on the table.

We are your LOCAL Trusted Choice Advisors, SouthGroup-Gulf Coast http://www.southgroupgulfcoast.com / ,
SALES AND SERVICE AGENTS: Angelyn Treutel Zeringue, Tammy Garfield, Tammy Hogue, Brittany Jones, Denise Russell, Melissa Moran, Alex Treutel, Susan Monti, Anne Gillam, Ashlie Moody, Michael Reso and Whitney Zimmerman at SouthGroup Gulf Coast. You can reach us by snail-mail or in person: 412 Hwy 90, Suite 6, Bay St Louis MS 39520, email: atreutel@southgroup.net , phone: 228-466-4498 begin_of_the_skype_highlighting 228-466-4498 FREE  end_of_the_skype_highlighting , fax:888-415-8922, FaceBook www.facebook.com/southgroup.gulfcoast, or Twitter www.twitter.com/atreutel !
 

We have 3 Gulf Coast locations to serve you - 2505 Pass Road - Biloxi, 5400 Indian Hill-Diamondhead, and 412 Hwy 90 Ste 6-Bay Saint Louis, MS. We write coverage in 40 different states and can assist you with Mississippi insurance, Louisiana insurance, and Alabama insurance and many other states. Insurance is stressful, but we make saving easy.  We help you save money on insurance!

Thanks to Susan Monti for her words of wisdom!

Love your heart? Let it know!

Lack of activity is a common factor for the roots of heart disease. Many Americans are too busy exercising their minds all day on the job, but seldom get enough physical activity to get the heart pumping as it should.  A healthy exercise regimen can do a lot of things for your heart, such as: -Strengthen your heart and cardiovascular system
-Improve your circulation and help your body use oxygen better
-Improve your heart failure symptoms
-Increase energy levels so you can do more activities without becoming tired or short of breath
-Lower blood pressure
-Help reduce body fat and help you reach a healthy weight

Many people find that they have the desire to improve their health with exercise, but don't know where to begin.  Should I join a gym? Should I use work out DVDs? Should I hire a personal trainer?  Before you consider these things, you should talk to your doctor and get recommendations of what would work best for you on a personal level based on your medical history.  New medications can affect your response to exercise and you should talk with your doctor regarding working with weight or intense cardio activities such as jogging. If you are the type of person that needs a group setting to get motivated, you should consider joining a gym.  Before you commit, shop local fitness centers to see if any offer free trials. If you have a friend that is already a member of a gym, you may be able to go along with your friend as a guest.  If you don't need the motivation of a group, you can always exercise at home.  Starting a personal exercise routine at home is always the best way to find what suits you, but when a professional trainer is not present you can make mistakes so be sure to research your routine thoroughly before beginning.  

Aerobic or cardiovascular exercise is a form of activity that increases your respiratory and heart rate, essentially challenging your heart to work harder and become stronger. Cardiovascular fitness will improve the way your body uses oxygen. As your heart becomes stronger, you will find that you aren't winded walking up the stairs, you can perform physical activity longer, and your resting heart rate will be lower, meaning your heart is more efficient at pumping blood through your body. Strengthening-repeated muscle contractions until the muscle becomes tired - should be avoided by people with heart failure. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.

To achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three times a week. Exercising every day or every other day will help you keep a regular aerobic exercise schedule. Every exercise session should include a warm-up, a conditioning phase, and a cool-down. A warm-up reduces the stress on your heart and muscles and slowly increases your breathing, heart rate and body temperature. During the conditioning phase, the benefits of exercise are gained and calories are burned. If you experience chest pain, significant breathlessness, or dizziness, you should stop exercising and let your doctor know about your symptoms. Cooling down allows your body to gradually recover from the conditioning phase by allowing your heart rate and blood pressure to return to near resting values.  Cool-down does not mean sit down. Do not sit, stand still or lie down right after exercise as it may cause you to feel dizzy or lightheaded or have heart palpitations.  The best way to cool-down is to slowly decrease the intensity of your activity.

Though any aerobic exercise is good for your heart, here are four simple exercises you can do to get you on your way to a healthier heart:

Brisk Walking: Whether you rack up the miles on a treadmill or hit the road, brisk walking is a natural way to improve your fitness. Though a leisure stroll is better than sitting on your couch, push yourself to walk at a fast pace to achieve a moderate intensity level.

Running: If you are a beginner to running, start out with a brisk walk and add 1 to 2 minutes of running every 5 minutes of walking. As you get more fit, you can increase the minutes you run until you don't need to walk in between.

Swimming: Swimming laps or even participating in water fitness classes will not only raise your heart rate and improve your heart health, the water provides multi-directional resistance that will improve your muscular strength and tone. Swimming is a safe alternative if you have joint problems that walking or running can aggravate.

Cycling: Cycling is a low-impact exercise that you can do solo in the gym, in a spin class, or outside on the road or trails. Make efficient use of your cycling time and bike to work or to do your errands. While your heart is pumping you'll also be building strength and toning your lower body as well as your core muscles.

If doing a solid stint of aerobic exercise bores you,  you can mix up your cardio. For example, for every 3 minutes of cardio, do 1 strength training exercise or a high-intensity burst of cardio for 1 minute. This type of training will not only keep you motivated to exercise, it will improve your muscular strength, endurance and heart health.

You don’t need to be an athlete or exercise fanatic to boost your heart health. Moderate exercise can significantly reduce your risk of heart disease and other chronic illnesses as well as improve your endurance, strength and flexibility. Any amount and type of physical activity is beneficial for your overall health.  We encourage you to add exercise to your daily routine after consulting your physician for detailed advice based on your history.  This month SouthGroup Insurance Gulf Coast embraces our love of health and particularly our heart, and we wish you all a very healthy and happy Valentine's Day.

Your Trusted Choice Insurance Agent stands ready to assist you. We help you through the maze of insurance coverages, carriers, and premiums, and we find the best personal and business coverage for you at affordable rates. We help you save money on insurance --- and we save you time!  And remember, when it comes to insurance, one size does not fit all.

We are your LOCAL Trusted Choice Advisors, SouthGroup-Gulf Coast http://www.southgroupgulfcoast.com / ,
SALES AND SERVICE AGENTS: Angelyn Treutel Zeringue, Tammy Garfield, Tammy Hogue, Brittany Jones, Wendy Johnson, Denise Russell, Melissa Moran, Alex Treutel, Susan Monti, Anne Gillam, Ashlie Moody, Michael Reso and Whitney Zimmerman at SouthGroup Gulf Coast. You can reach us by snail-mail or in person: 412 Hwy 90, Suite 6, Bay St Louis MS 39520, email: atreutel@southgroup.net , phone:228-466-4498, fax:888-415-8922,  FaceBook www.facebook.com/southgroup.gulfcoast, or Twitter www.twitter.com/atreutel !

We have 3 Gulf Coast locations to serve you - 2505 Pass Road - Biloxi, 5400 Indian Hill-Diamondhead, and 412 Hwy 90 Ste 6-Bay Saint Louis, MS. We write coverage in 40 different states and can assist you with Mississippi insurance, Louisiana insurance, and Alabama insurance and many other states.

 

Thanks to Susan Monti for her words of wisdom!

Love your heart in the name of love!

Every February 14, across the United States and in other places around the world, candy, flowers and gifts are exchanged between loved ones, all in the name of Valentine's Day.  The history of Valentine's Day is shrouded in mystery. We do know that February has long been celebrated as a month of romance, and that St. Valentine's Day contains vestiges of both Christian and ancient Roman tradition. The Catholic Church recognizes at least three different saints named Valentine or Valentinus, all of whom were martyred. Stories suggest that Valentine helped Christians escape harsh Roman prisons where they were often beaten and tortured.

According to one legend, an imprisoned Valentine actually sent the first "valentine" greeting himself after he fell in love with a young girl who visited him during his confinement signed "From your Valentine" (an expression that is still in use today). Although the truth behind the Valentine legends is murky, the stories all emphasize his appeal as a sympathetic, heroic and--most importantly--romantic figure. 
On Valentine's Day, men and women around the world celebrate those closest to them with extravagant gifts commonly adorned with or designed in the form of traditional hearts. But how did this shape, ostensibly modeled after the internal organ, emerge as the universal symbol for the emotion of love? It was around the Middle Ages that the heart symbol took on its current meaning. At that time it was meant to represent Jesus Christ and his love. Devout Christians began to inject the icon into art and literature from that era. When Valentine's Day originated in England in the 1600s, the heart symbol was the obvious choice for symbol to reflect the new holiday.

This month our blog will honor the heart and how to return the love to your heart that it gives you every day!

Heart disease is the leading cause of death for both men and women in the United States today.  To help prevent heart disease you can:
-Eat healthy
-Exercise
-Quit smoking/avoid second hand smoke
-Control your cholesterol
-Avoid alcohol or drink in moderation
-Take steps to prevent type 2 diabetes
-Manage Stress

Eating healthy always seems to be first on every list of what to do to improve your health in general, but how do we eat to make our heart healthy? Although you might know that eating certain foods can increase your heart disease risk, it's often tough to change your eating habits. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet.

Vegetables and fruits are good sources of vitamins and minerals, also low in calories and rich in dietary fiber. Vegetables and fruits contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.  Fresh or frozen fruits and veggies are recommended as well as low sodium canned veggies and canned fruit packed in juice or water.  Avoid coconut, veggies that are fried, breaded or in cream sauce, and fruit that is canned in heavy syrup or frozen with sugar added.

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain couscous, quinoa or barley. But, just like the fruits and vegetables discussed above, there are good and bad sources with whole grain too.  Remember that white, refined flour and white bread are bad while whole wheat flour and bread (or whole grain bread) are good.  Cereal high in fiber is good while muffins, frozen waffles, doughnuts, biscuits, and granola bars are bad for you.  You should probably ask your doctor about what diet would be best for you. 

Everyone should limit unhealthy fats and cholesterol as an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries called atherosclerosis which can increase your risk of heart attack and stroke. The American Heart Association offers these guidelines for how much fat and cholesterol to include in a heart-healthy diet:

-Saturated fat: Less than 7% of your total daily calories, or less than 14 g of saturated fat if you follow a 2,000-calorie-a-day diet

-Trans fat: Less than 1% of your total daily calories, or less than 2 g of trans fat if you follow a 2,000-calorie-a-day diet

-Cholesterol: Less than 300 mg a day for healthy adults; less than 200 mg a day for adults with high levels of LDL ("bad") cholesterol or those who are taking cholesterol-lowering medication

The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. You can also reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat. You can also use low-fat substitutions when possible for a heart-healthy diet. When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.  Per The American Heart Association, here are the fats to choose: Olive oil, Canola Oil, Margarine free of trans fat.  And fats to limit are: Butter, Lard, Bacon Fat, Gravy, Cream Sauce, Non-dairy creamer, Hydrogenated margarine & shortening, Cocoa Butter, Coconut, palm, cottonseed and pal-kernel oils.  

Keep watching our blog because we LOVE you and we want you to be our Valentines!

All month long we are going to highlight ways to keep a healthy heart for yourself and the ones you love! Follow us on facebook for posts about healthy heart tips too; https://www.facebook.com/southgroup.gulfcoast 

Your Trusted Choice Insurance Agent stands ready to assist you. We help you through the maze of insurance coverages, carriers, and premiums, and we find the best personal and business coverage for you at affordable rates. We help you save money on insurance --- and we save you time!  And remember, when it comes to insurance, one size does not fit all.

We are your LOCAL Trusted Choice Advisors, SouthGroup-Gulf Coast http://www.southgroupgulfcoast.com / ,
SALES AND SERVICE AGENTS: Angelyn Treutel Zeringue, Tammy Garfield, Tammy Hogue, Brittany Jones, Wendy Johnson, Denise Russell, Melissa Moran, Alex Treutel, Susan Monti, Anne Gillam, Ashlie Moody, Michael Reso and Whitney Zimmerman at SouthGroup Gulf Coast. You can reach us by snail-mail or in person: 412 Hwy 90, Suite 6, Bay St Louis MS 39520, email: atreutel@southgroup.net , phone:228-466-4498, fax:888-415-8922,  FaceBook www.facebook.com/southgroup.gulfcoast, or Twitter www.twitter.com/atreutel !

We have 3 Gulf Coast locations to serve you - 2505 Pass Road - Biloxi, 5400 Indian Hill-Diamondhead, and 412 Hwy 90 Ste 6-Bay Saint Louis, MS. We write coverage in 40 different states and can assist you with Mississippi insurance, Louisiana insurance, and Alabama insurance and many other states.

 

Thanks to Susan Monti for her words of wisdom!

February is American Heart Month-Keep Your Heart Healthy and Your Insurance Premium Low

Heart Disease is the number one cause of death in the US.  Every 25 seconds, an American will have a coronary attack.  The attacks lead to an average of one death per minute (souce of statistics).

You should be aware of symptoms that may indicate you are having an attack: chest discomfort, discomfort in arm, back, neck, jaw or stomach, and shortness of breath, or cold sweat, nausea, or lightheadedness.  If you experience any of these signs, dial 911.

Exercising and maintaining a healthy diet are the best way to fight heart disease ... and get a lower insurance premium.  Take this HEART CHECKUP QUIZ to find out your risk of having heart problems in the next 10 years.

Your Trusted Choice agent, http://www.treutel.com/, can provide you with multiple quotes from multiple carriers and advise you on coverages and available credits. Every day we work with our clients to provide better coverage and save them money! Contact us for a free-no-obligation quote. Reach us via CHAT, EMAIL, PHONE:228-467-5662, FAX:228-466-4314, or visit us at 401 Hwy 90 in Bay St Louis MS.


We are licensed to write coverage in Mississippi, Louisiana, and Alabama.

Random Thoughts About Life

MAKE IT MATTER – Those to whom much is given, much is asked. We live in a very wonderful world. While it is not perfect, there is much we can do to make our world a better place.
SPEAK UP – When ordinary citizens don’t use their voices, special interest groups will rule. Stay engaged with your local, state and national governmental officials, and let them know what you think. Get involved with your Chamber of Commerce.
CHECK THE FACTS – Mis-information and ‘spinning the message’ are very prevalent in today’s media. Always check other sources to find out what key facts may be left out, so you may decide for yourself. Reader’s Digest (June 2009) offered the following websites as good sources to verify facts: congress.org (shows how politicians voted and upcoming key votes); sunlightfoundation.com (posts info on major bills and congressional earmarks); google.com (great for fact-checking); recovery.gov (info on the stimulus bill); cagw.org (Citizens Against Government Waste); pogo.com (Project on Government Oversight). Might be worth checking these out.
HEALTHCARE – This is going to be a huge topic over the next few months. Stay tuned for developments that could really change our way of life. I would hate to have to go to the Post Office to purchase my healthcare coverage! Socialized medicine is NOT the right answer. Check out iiaba.com for FACTS.
GET HEALTHY - On the other hand, our society is not very healthy, and we should all do more to change the trend (ok, I know, it’s time to get back to my exercise class that I have missed over the last few weeks!). Reader’s Digest had a good article on how to avoid Diabetes with smarter food choices (all the things our Mothers told us!!) Starting today, make a plan to: drink milk, eat nuts, drink coffee, and sprinkle some cinnamon. Also, according to mercola.com, to reduce risk of Alzheimer’s. add curry to a meal once per week.
EXPECT THE BEST ! Optimisim is contagious, so is pessimism :( Keep smiling!
PAY IT FORWARD – Do something nice for someone else everyday without expecting anything in return.
PROTECT YOUR INVESTMENTS - Contact Angelyn at Treutel Insurance for your auto, home, life, health, or business insurance needs.