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Healthy Tips
Every week for the next 8 weeks we will give you tips for taking charge of
your health. Even if you are not participating, these tips are useful for
everyone!
Take charge of your health! Only you can make healthy choices every day.
Week of January 8
Our first tip—Aim for heart healthy eating! Make sure you are eating a
variety of foods, and that your diet includes plenty of fruits and
vegetables (more about that next week), whole grain, high fiber foods (whole
wheat, oats and oatmeal, brown rice, wild rice, corn, barley, and popcorn
are all good sources of fiber), fish high in omega-3 fatty acids (salmon,
trout, and herring), and low fat dairy products. Choose lean and extra lean
meats and poultry without skin. Remove visible fat before cooking. Prepare
meats by grilling, baking, or broiling. Eat fewer nutrient poor foods.
Examples of these include many commercially baked and fried products, which
can be high in saturated fats and cholesterol. Also, many snack foods and
beverages are made with added sugar. These tend to be low in vitamins and
minerals but high in calories. Become familiar with nutrition labels, which
can help you make healthier food choices.
Week of January 15
Eat your fruits and vegetables-Substituting fruits and vegetables for
foods high in sugar fat and salt can help you control your weight and lower
your blood pressure. Choose deeply colored fruits and vegetables, such as
spinach, carrots, peaches and berries, which are higher in vitamins and
minerals than less colorful ones like potatoes and cauliflower. Try to eat
fruits and veggies without adding sugar, salt, or fat. Instead, add citrus
juices, flavored vinegars, or herbs and spices. Eat whole fruits and veggies
instead of drinking juice. Frozen vegetables may be even more healthful than
some of the fresh produce sold in supermarkets. Why? Fruits and vegetables
chosen for freezing tend to be processed at their peak ripeness, a time
when—as a general rule—they are most nutrient-packed. When buying canned
vegetables beware of high sodium (salt) content. Buy reduced or salt-free
products when possible.
Week of January 22
Get moving! Benefits of regular exercise:
Reduces your risk of heart disease, stroke, and early death
Improves your heart’s pumping ability, helping heart, lungs, and other
organs to work together
Can help lower risk for high blood pressure and control cholesterol
Increases your energy
Helps control your weight
Helps you handle stress, relax and sleep better
What kinds of activities should you do? Physical activities that promote
cardiovascular fitness are very beneficial. Examples of some are brisk
walking, hiking, jogging, bicycling, swimming, roller skating, jumping rope,
and other active sports and games. Start slowly if you are new to regular
physical activity.
Week of January 29
Laugh every day- There is an old saying "Live well, laugh often, love much."
We know that laughter feels good, but it's also good for our bodies.
Consider this; laughter can actually work the muscles of the core and burn
calories. It may not be the equivalent of a half hour on the treadmill, but
every calorie counts in the quest to lose weight. It turns out laughter is
indeed one of the healthy habits we should all be indulging in regularly.
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