Healthy Eating Tips
- Go lean with protein
- Get your calcium-rich foods
- Focus on fruit
- Vary your veggies
- Eat seafood twice a week
- Drink more water!
- Cut back on sweets
- Limit sugar and salt
- Simplify your portions: Moderation is the key!
- Make changes to your eating habits over time
- It's not just what you eat it's how you eat
- Enjoy your healthy fats & avoid unhealthy fats
- Make at least half your grains whole grains
Super Foods For Better Health
Broccoli: Lots of Vitamin C, folic acid and carotenoids
Whole Grain Bread: It's higher in fiber and about a dozen vitamins and minerals than enriched white bread
Watermelon: Excellent source of Vitamin C and carotenoids. Perfect for a snack, dessert or picnic!
Beans: Inexpensive, low in fat, and rich in protein, folic acid and fiber.
Eat them as a snack, side dish, or in a soup.
Spinach or Kale: Loaded with Vitamin C, carotenoids, calcium and fiber
Steam them or eat them raw in a salad.
Cantaloupe: A quarter of delicious melon supplies almost as much Vitamin A & C most people need in an entire day.
Sweet Potatoes: A nutritional All-Star; one of the best veggies you can eat!
Loaded with carotenoids, fiber, Vitamin C and potassium. Mix with
applesauce for moisture and sweetness.
Fat Free (Skim) Milk: Excellent source of calcium, vitamins, and protein with little or no artery clogging cholesterol.
Blueberries: They're rich in fiber, Vitamin C and antioxidants.
- "You need to exercise an hour a day, five days a week to make it count"
Truth - Don't believe this all-or-nothing approach. The truth is, there are
enormous benefits to doing just a little exercise daily. Studies show
that half-hour walk three or more times a week significantly reduces
your risk of heart attack and stroke, lowers blood pressure, relieves
stress and boosts your energy and immune system.
- "No pain, no gain"
Truth - This myth hangs on an it is really destructive. Pain is your body
signaling that something is wrong. If you feel real pain during a
workout, you should not push past it; you should slow down or even
stop your workout. To increase muscle and develop endurance you
may need to experience a slight level of discomfort, but that's not
pain. "No pain, no gain" is no good when it comes to developing a
lifelong fitness plan. Always see a doctor when experiencing an
unusual amount of discomfort. It could signal a serious injury.
- "Exercising the same body part every day is the fastest way to build strength"
Truth - Exercising the same body part every day is the fastest way to cause
injuries. To build strength, you want to work your muscles hard - ideally,
with weights, to the point of exhaustion - but then you need to give those
muscles a day of rest and recovery. Overdoing it in the weight room can
cause serious strains and pains. If you do not know what you are doing,
- " Warming up before working out isn't necessary if you're careful"
Truth - Wrong! Gently stretching out and warming up your muscles
before (and after) you exercise is the number one defense
against a variety of painful sports injuries, including tendonitis.
- "If you drink water when you exercise, you'll get cramps"
Truth - This is the opposite of what's really true. You need water
when you work out - before, during and after. The more
water, the better! If you don't drink enough - and most of
us do not - your head can ache, or you can feel crampy and
tired and not know why. Not enough water is why. The recommended
amount is four ounces for every 20 minutes and at least eight
ounces before and after you work out. So drink, drink, drink!
- "Women who lift weights will develop big, bulky muscles"
Truth - Not even! Those big, bulky muscles we tend to associate with body
builders most often are the result of male hormones, and women don't
have enough of it to make their muscles massive... unless, of course,
they are into serious lifting. With near starvation (to lower body fat) and
steroids, women can bulk up beyond normal ranges, but for most women,
strength training is a wonderful way to firm up muscles and strengthen bones.
Fitness & Wellness Links
|American College of Sports Medicine||www.acsm.org|
|American Council of Exercise||www.acefitness.org|
|Aerobics and Fitness Association of America||www.afaa.com|
|National Strength and Conditioning Association||www.nsca-lift.org|
|American Heart Association||www.heart.org|
|National Institute of Health||www.nih.gov|
|American Cancer Society||www.cancer.org|
|American Diabetes Association||www.diabetes.org|
|American Obesity Association||www.obesity.org|
|United States Department of Agriculture||www.choosemyplate.gov|
|American Dietetic Association||www.eatright.org|
|National Prevention Strategy||www.healthcare.gov|
|Centers for Disease Control and Prevention||www.cdc.gov|
|American Medical Association||www.ama-assn.org|
|U.S. Department of Health & Human Services||www.healthfinder.gov|
|American Academy of Dermatology||www.aad.org|
|Academy of Nutrition and Dietetics||www.eatright.org|