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0 of 3 Premium Clicks used this month SUBSCRIBE Print + Online Subscriber Activation | Register x Forgot Password | Need an Account? e-edition | subscribe | newsletter | deals Classifieds Jobs Autos Real Estate FEATURED » NEWS NOW From the council: City's responsible budgeting yields benefits ... Two wheels to freedom: Phoenix camp helps kids with disabilities learn to ride ... Rocker's old house vaults Williams into the spotlight ... From the council: City's responsible budgeting yields benefits ... Two wheels to freedom: Phoenix camp helps kids with disabilities learn to ride ... Rocker's old house vaults Williams into the spotlight ... Health Watch: Small diet changes can make a big difference Comment MailTribune.com Writer Posted Dec. 22, 2014 at 12:42 AM Posted Dec. 22, 2014 at 12:42 AM » Social News TIP OF THE WEEK The new year is a great time to start fresh. Many people commit to exercise more, stress less or make healthier food choices. Incorporating small, sustainable changes, versus dramatic, large-scale lifestyle shifts, can make it much easier to stick to your resolutions. This year, instead of overhauling your entire diet, resolve to improve your health with simple tweaks to your everyday meal and snacking routine. Eat the rainbow: Adding more fruits and vegetables to your diet is an effortless way to boost your intake of vitamins, minerals and fiber. Try to eat one produce item from each color in the rainbow every day. For example, have blueberries in your breakfast oatmeal, a red apple for a snack, a spinach and radicchio salad with yellow peppers for lunch and sweet potatoes as part of dinner. Adopt a smoothie regimen: Another easy way to consume more fruits and vegetables — as well as other healthy ingredients like nut and soy milk, yogurt, chia or flax seeds — is to start your day with a nutrient-packed smoothie. Smoothies can be a convenient, energy-boosting breakfast for adults and kids alike. If you have a sweet tooth, try a red cherry smoothie, bursting with the flavors of cherry, strawberry and grapes. Make smart substitutions: Another simple way to change your diet is to sub in healthier options. There are many ways to adapt recipes that will increase their nutritional content without sacrificing taste. Replace the typical carbohydrates with vegetables: try crispy, baked zucchini sticks in place of french fries or spaghetti squash instead of traditional pasta. — Brandpoint NUMBER TO KNOW 6,671: The world’s largest Zumba dance class took place in 2012 when 6,671 people gathered at Peoples’ Plaza in Hyderabad, India. Zumba, a dance fitness program created by a Colombian dancer in the ’90s, is a fun way to stay in shape, if you’re someone with rhythm. — More Content Now CHILDREN’S HEALTH Out-of-bounds parenting: There are plenty of reasons parents sign their children up to play sports, from exercise to making new friends and learning how to set goals, but researchers also caution that the benefits of team play can be lessened when parents — and/or coaches — put too much pressure on their budding athletes. It’s important for kids to realize that their self-worth is not wedded to their on-field or on-court triumphs, and that effort is to be rewarded as much as the end results. — More Content Now SENIOR HEALTH Aches and pains: While many seniors can manage chronic pain on their own, or can be helped by a primary care physician, those with unrelenting, challenging pain should consider seeing a pain medicine specialist. “One of the biggest mistakes patients make is not visiting a pain medicine specialist such as a physician anesthesiologist when they experience persistent, complex pain,” says Dr. Richard Rosenquist, chair of the American Society of Anesthesiologists Committee on Pain Medicine. — Brandpoint NEW RESEARCH Creepy crawlies: Afraid of germs in public places might increase your chances of getting sick? A new study published in the journal Applied and Environmental Microbiology found that public restrooms are no germier than the average room in our homes. The scientists focused their study on four public restrooms on the campus of San Diego State University, tracking microbes on floors, toilet seats and soap dispensers. — More Content Now MailTribune.com Writer Posted Dec. 22, 2014 at 12:42 AM » Comment or view comments Reader Reaction » STAY INFORMED Email NewsLetter Sign Up Today Sign up for our newsletter and have the top headlines from your community delivered right to your inbox. Southern Oregon Directory Featured Businesses Loading... 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