23 February, 2010
12 February, 2010
Small Steps to a Healthy Lifestyle – 2
51. Perform gardening or home repair activities.
52. Avoid laborsaving devices.
53. Take small trips on foot to get your body moving.
54. Play with your kids 30 minutes a day.
55. Dance to music.
56. Keep a pair of comfortable walking or running shoes in your car and office.
57. Make a Saturday morning walk a group habit.
58. Walk briskly in the mall.
59. Choose activities you enjoy & you'll be more likely to stick with them.
60. Stretch before bed to give you more energy when you wake.
61. Take the long way to the water cooler.
62. Explore new physical activities.
63. Vary your activities, for interest and to broaden the range of benefits.
64. Reward and acknowledge your efforts.
65. Choose fruit for dessert.
66. Consume alcoholic beverages in moderation, if at all. (Adults only, of course)
67. Take stairs instead of the escalator.
68. Conduct an inventory of your meal/snack and physical activity patterns.
69. Share an entree with a friend.
70. Grill fruits or vegetables.
71. Eat before grocery shopping.
72. Choose a checkout line without a candy display.
73. Make a grocery list before you shop.
74. Buy 100% fruit juices over soda and sugary drinks. (But stick to the AAP limit of 4-6 ounces for younger kids.)
75. Swim with your kids.
76. Flavor foods with herbs, spices, and other low fat seasonings.
77. Remove skin from poultry before cooking to lower fat content.
78. Eat before you get too hungry.
79. Don't skip breakfast.
80. Stop eating when you are full.
81. Snack on fruits and vegetables.
82. Top your favorite cereal with apples or bananas.
83. Try brown rice or whole-wheat pasta.
84. Include several servings of whole grain food daily.
85. When eating out, choose a small or medium portion.
86. If main dishes are too big, choose an appetizer or a side dish instead.
87. Ask for salad dressing "on the side."
88. Don't take seconds.
89. Try your burger with just lettuce, tomato and onion.
90. Try a green salad instead of fries.
91. Bake or broil fish.
92. Walk instead of sitting around.
93. Eat sweet foods in small amounts.
94. Take your dog on longer walks.
95. Drink lots of water.
96. Cut back on added fats or oils in cooking or spreads.
97. Walk the beach instead of sunbathing.
98. Walk to a co-worker's desk instead of emailing or calling them.
99. Carry your groceries instead of pushing a cart.
100. Use a snow shovel instead of a snow blower.
Small Steps to a Healthy Lifestyle -- 1
Today's lifestyle doesn't allow much room for health. And that's where Small Steps comes in. We know that it's impossible for many people to make dramatic lifestyle changes. Instead, we want to help you learn ways that you can change small things about your life and see big results.
Check out these 50 Small Steps to see what you can do to change your family's life.
1. Walk to work.
2. Use fat free milk over whole milk. (As long as your child is at least 2 years old)
3. Do sit-ups in front of the TV.
4. Walk during lunch hour.
5. Drink water before a meal.
6. Eat leaner red meat & poultry.
7. Eat half your dessert.
8. Walk instead of driving whenever you can.
9. Take family walk after dinner.
10. Skate to work instead of driving.
11. Avoid food portions larger than your fist.
12. Mow lawn with push mower. (Remember that the AAP says that children younger than 12 years should not use walk-behind mowers.)
13. Increase the fiber in your diet.
14. Walk to your place of worship instead of driving.
15. Walk kids to school.
16. Get a dog and walk it.
17. Join an exercise group.
18. Drink diet soda. (If your kids must drink soda and are already drinking enough milk.)
19. Replace Sunday drive with Sunday walk.
20. Do yard work.
21. Eat off smaller plates.
22. Get off a stop early and walk.
23. Don't eat late at night.
24. Skip seconds.
25. Work around the house.
26. Skip buffets.
27. Grill, steam or bake instead of frying.
28. Bicycle to the store instead of driving.
29. Take dog to the park.
30. Ask your doctor about taking a multi-vitamin.
31. Go for a half-hour walk instead of watching TV.
32. Use vegetable oils over solid fats.
33. More carrots, less cake.
34. Fetch the newspaper yourself.
35. Sit up straight at work.
36. Wash the car by hand.
37. Don't skip meals.
38. Eat more celery sticks.
39. Run when running errands.
40. Pace the sidelines at kids' athletic games.
41. Take wheels off luggage.
42. Choose an activity that fits into your daily life.
43. Park further from the store and walk.
44. Ask a friend to exercise with you.
45. Make time in your day for physical activity.
46. Exercise with a video if the weather is bad.
47. Bike to the barbershop or beauty salon instead of driving.
48. Keep to a regular eating schedule.
49. If you find it difficult to be active after work, try it before work.
50. Take a walk or do desk exercises instead of a cigarette or coffee break.
Simple Ways to Move Your Body
You can start the process of weight loss now by adding a little more activity to your life. If you're not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.
* Turn off the TV. Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk...almost anything will be more active than sitting on the couch.
* Walk more. Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for 5 minutes before getting ready for work.
* Do some chores. Shoveling snow, working in the garden, raking leaves, sweeping the floor...these kinds of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order.
* Pace while you talk. When you're on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy.
* Be aware. Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more--getting up each hour to stretch or walk, walk the stairs at work, etc.
Healthy Living Tips for a Better Life
In order to be super healthy, have more natural energy, stay well and live a long fruitful life, you have to develop healthy habits. These healthy eating and healthy living tips can guide your way.
- Eat more nutritious high fiber foods. Healthy eating requires including plenty of colorful vegetables, fresh fruit, whole grains, beans, raw nuts and seeds and other high fiber foods.
- Reduce and balance your fat intake. Research shows that it’s best to keep fat calories around 25 to 30% of total calories (the national average is 42%). And the vast majority of the fats you eat should be good healthy essential fatty acids and omega 3 with EPA and DHA.
- Drink plenty of clean water. 8 glasses of pure drinking water a day supplies you with this essential nutrient that helps you digest your food, transport nutrition and get rid of toxins.
- Exercise regularly and sensibly. Physical activity builds health and keeps bones strong. But daily walking and light weight training is better than strenuous high-impact exercises.
- Cut out refined carbohydrates. High glycemic index foods are a nutritional nightmare, causing bursts of energy followed by bouts of fatigue. They take your emotions on a roller coaster ride to end up at depression and irritability. Choose a low glycemic diet instead.
- Limit your salt intake. Consuming too much sodium throws your minerals off balance, causes excess water retention and possibly high blood pressure. You can get used to less.
- Eliminate negative habits. Give up excess caffeine and other stimulants, reduce your alcohol intake and, if you smoke, quit. You can replace bad habits with healthy new habits.
- Maintain a healthy weight. Both overweight and yo-yo weight loss puts extra stress on your body. Rather than relying on diet pills and crash fad diets, it’s best to finally get it right once and for all with healthy eating habits, moderate exercise and a good healthy lifestyle.
- Take quality supplements. Numerous studies show that optimum nutrition levels, higher than the RDA's, can help you to feel better, lose weight, prevent disease and slow down aging – naturally. So add high quality nutritional health supplements to your daily menu.
- Reduce the stress in you life. Good stress management and stress nutrition can improve both health and happiness. And, as Abe
06 February, 2010
How to get her wondering if YOU like her for a change
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How to get her wondering if YOU like her for a change
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