8 Fall Tips for Healthy Living

A nip is in the air, as summer eases into the fall season. Football season starts, and so does school. The holidays are right around the corner. So is the flu season. To help keep you healthy over the next few months, we've got these tips:

1. Take a Tailgate Time-out

It's an all-American past-time -- the tailgate party! Tailgating today has progressed far beyond burgers and chips. You'll find everything from cheese dip to spicy chicken wings.

Don't despair: Your tailgate spread doesn't have to sideline your weight loss plan. Grilled kabobs are great fare on the field. Just skewer veggies, fruits, and lean meat, and soak in your favorite marinade. Seafood, salsas, wraps, and stews are good eating, too. A Crock-Pot of chili -- loaded with high-fiber, high-protein beans -- is a classic tailgate dish (don't forget the Beano).

Just remember, alcohol is packed with calories. Enjoy your favorite brew, but switch it out for zero-calorie beverages as the party rolls along. It's all in how you play the game!

2. Sleep Tips to Help Kids' Weight

Does your child get enough sleep? If not, it could affect more than sleepiness at school. Studies suggest there may be a link between skimping on sleep and being overweight.Sleep shortfalls may increase hunger hormones -- so kids eat more. Also, kids are less likely to get exercise (and burn off calories) when they're tired.

To help kids and teens get a good night's sleep:

• Remove TVs, computers, and gadgets from kids' bedrooms.
• Avoid large meals before bedtime.
• Develop a regular bedtime routine.
• Set firm bedtimes and wake times.
• Make sure the bedroom is quiet, dark, relaxing -- and not too hot or cold.
• Help kids quiet down a few hours before bedtime.
• Heavy studying, text messaging, or video games should end in early evening.

How much sleep do schoolkids need? It depends on the child. But here are some general guidelines from the National Sleep Foundation:

• Ages 3-5: 11-13 hours
• Ages 5-12: 10-11 hours
• Ages 11-17: 9.5-9.25 hours

3. Quit Smoking: You Won't Gain Weight

If you've finally decided to kick the habit, there's good news: Quitting smoking won't make you gain weight over the long term. Some people pick up 4 or 5 pounds early on, but that's only temporary

4. Holiday Game Plan: No Weight Gain

The challenges of holiday feasting are only too obvious -- wonderful smells and fabulous tastes. We do love our comfort food! But the traditional holiday weight gain is another matter. If it's a real problem for you, here's good news. With a few simple changes, you can enjoy the feast without gaining the extra 1 to 3 pounds that tend to become permanent baggage.

Here's your plan:

• Don't arrive starving. Eat something small and healthy, like oatmeal or a whole-grain sandwich, before the big meal. That will keep you full until dinner.
• Exercise every day. This means big holidays, too. Get the family out with you. Start a new holiday tradition that involves activity.
• Establish ground rules with yourself. Eat dessert, but only a sliver, for example.
• Keep track. Write down everything you eat. If you put it in writing, you're less tempted to overeat.
• Eat smaller portions of high-calorie dishes. Enjoy, but don't pig out.
• Save calories for the foods you love. Don't eat something just because it's there.
• Chat more, eat less. Shun those high-fat appetizers at holiday parties.

If you know you'll have trouble resisting those favorite foods, plan for it. Cut back on eating early in the week. Get more exercise before and after the holidays. You can do this!

5. Sweet Potatoes: Winter Superfood

It's one of the sweetest ways to make a healthful change -- get hot about sweet potatoes. These luscious orange tubers boast a wealth of antioxidants; phytochemicals including beta-carotene; vitamins C and E; folate; calcium; copper; iron; and potassium. The fiber in sweet potatoes promotes a healthy digestive tract, and the antioxidants may play a role in preventing heart disease and cancer.

The natural sweetness of a roasted sweet potato is delicious without any additional fats or flavor enhancers

6. Exercise Your Brain: Go Dancing

You know your heart benefits from exercise. Your brain does, too. Studies show that regular, moderate exercise -- 30 minutes of walking or a light one-mile run -- helps fight the effects of aging on the brain. No grueling workouts required!

All types of exercise count, including walking, bicycling, hiking, swimming, aerobics, andweight training. Ballroom dancing is another good one, especially fun on chilly evenings.

How does exercise work to prevent mental decline? Researchers believe exercise may stimulate the body to fight stress that's normally occurring in the brain -- stress that causes oxidative damage. All that good stuff from a little exercise!