Tip of the Week
Eating healthy starts in your own kitchen. Homemade meals take a little extra planning, but you can cut calories and add more nutrients if you do it yourself. Here’s the plan:
Sunday setup - Designate one day as “Plan and Prep” for the entire week. Make a list of your week’s meals and the ingredients required, then go grocery shopping. When you get home, it’s time to prep. Some advice:
* Make sure you have storage containers and an insulated lunch box. They make transportation and storage of food much easier.
* Grill or bake a week’s worth of chicken breasts.
* Brown ground turkey or beef that can be tossed in with eggs and pasta sauces.
* Make a batch of quinoa or brown rice to use for breakfast porridges, salads or side dishes.
* Hard boil a dozen eggs for on-the-go protein snacks.
* Slice and dice a week’s worth of fruits and veggies for stir-fries, salads and easy snacking.
Use your slow cooker - If you’re OK with eating the same food a few times a week, start the slow cooker overnight on Sunday and portion into individual containers the next morning. Make a versatile meat like pulled chicken or pork to use in a variety of styles: sandwiches, salads, pitas and pastas.
Now packing a healthy lunch is easy. Toss a grilled chicken breast, a cup of quinoa and veggies into a microwavable container. If you’re looking for a grab-and-go breakfast, freeze a few individual smoothies on Sunday and grab one each morning on your way out the door.
— Life Fitness

Number to Know
150: Milligrams of caffeine in a typical eight-ounce cup of coffee. By comparison, a similarly sized cup of black tea contains about a third of that caffeine.

Children’s Health
A new study from the American Academy of Pediatrics indicates that concussions from impacts to the top of the head may be more severe than those that result from other impact locations. The research, using data from the National High School Sports-Related Injury Surveillance Study, found that 8 percent of football players with top-of-head concussions experienced a loss of consciousness, compared with 3.5 percent of those with impacts on other areas.

Senior Health
Researchers have found a possible link between insufficient vitamin D intake and the risk of developing dementia. The study, published in the journal Neurology, found that low concentrations of vitamin D are associated with the development of Alzheimer’s disease, the most common disorder that falls under the umbrella of dementia.

New Research
Women who consume more coffee may be at lower risk of developing tinnitus, a condition where a person hears a persistent ringing or buzzing, even though there is no external sound. Researchers from Brigham and Women’s Hospital in Boston, Massachusetts, found a “significant inverse association between caffeine intake and the incidence of tinnitus.”