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Healthy Tips - June 2009

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HEALTHY TIP - June 29, 2009

Park in the back of the parking lot. An easy way to work in some exercise is to go to the back of the lot. Most parking lots are not that large and the extra walking takes little time. The short walk may even give you that extra boost of energy you were seeking. Whether you are running into a store, shopping at the mall, golfing or going to work, the added exercise will do you good. Walking can

Increase energy
Reduce stress
Control weight
Tone muscles
Strengthen bones and muscles
Lower your risk of developing many diseases and conditions
Improve stamina

Just 30 minutes a day of accumulated moderate intensity physical activity can help improve your health. This means that just 10 of 15 minutes at different times during the day can help you reach that goal.

Be sure to stretch before any walking to reduce your chances of muscle strain. It also is important to use caution and good judgment when conditions are not ideal. Avoid walking on slippery ice or snow that may cause a fall. Always avoid walking alone in the dark.

Always speak to your doctor before begining any exercise or weight loss program.

HEALTHY TIP - June 22, 2009

Eat whole grains. Whole grains are heart healthy and an important source of carbohydrates. Whole grains consist of the entire grain seed of a plant and may be eaten whole, flaked, split, ground or cracked. They can be found in bread, popcorn, cereal, crackers, pasta, oatmeal and many other foods.

Whole grains provide essential vitamins, minerals and dietary fiber. However, you may have to look closer to see if a product truly is whole grain as color can be deceiving. Look for the following words on a label to determine if a product contains whole grains.

Whole grain
Brown rice
Bulgur
Graham flour
Oatmeal
Whole grain cornmeal
Whole oats
Whole rye
Whole wheat
Wild rice

Whole grains should make up at least 50% of an individual’s servings of grain each day. Pay attention to your diet and try to replace a refined product with a whole grain option such as using brown rice instead of white rice or whole wheat bread instead of white bread. Other foods that contain whole grain include whole wheat pasta, whole grain barley, quinoa, whole rye and buckwheat.

Eating more whole grains that are rich in dietary fiber, B vitamins, magnesium, selenium and minerals, may help reduce your risk of several diseases such as heart disease, cancer, diabetes, gastrointestinal health and obesity/overweight conditions.

HEALTHY TIP - June 15, 2009

Take a shopping list to the grocery store. Taking a shopping list with you to the store reduces the chance of picking up extra items you probably don't need. No last minute grab for the bakery special or candy bar in the check out lane. Aside from reducing your grocery bill, it will help you stay on track by only leaving you with the items to prepare your pre-planned healthy meals and snacks.

A shopping list also reduces the chance of forgetting the one ingredient you needed in order to make a certain recipe. Develop your grocery list from specific recipes you would like to make. Write your list while in your kitchen so you can check for certain items.

Consult your doctor before beginning any weight loss or exercise program and have them help you determine what is best for you.

Related Articles
"Plan Meals. Eat Healthy. Save Money." Healthy Living eNewsletter, 2008.
Healthy eating and recipe ideas.
Smart snacking. August 2008.

HEALTHY TIP - June 8, 2009

Exercise during a comfortable time of the day. Some people believe you burn more calories in the morning. Some believe you should exercise in the evening because you are less likely to pull a muscle after being active all day. Really, the important rule to remember when developing an exercise program is to use what works for you.

Consider your personal abilities and preferences. When do you have the most energy? For example, wait until later in the day if you are too stiff in the morning - muscles will perform at optimum levels later in the day. Exercise in the morning if you know you will get too busy later in the day or if you want to avoid distractions. If you are looking for stress relief from your day, then later in the day is right for you. For some people, a workout later in the day offers a lot of chances for excuses not to work out, including being tired from the day's activities.

It doesn't matter what time of the day you exercise, just that you do. You will burn calories each time whether morning or afternoon. Maintain a consistent exercise routine, and you will see the benefits.

Remember: Don’t work out too soon after eating or when it’s too hot or cold. Also, if you are having trouble falling asleep, exercise earlier in the day.

Consult your doctor before beginning any weight loss or exercise program and have them help you determine what is best for you.

HEALTHY TIP - June 1, 2009

Heart Healthy Snack Tip #2 - Create your own salsa. It’s easy to make salsa at home, and it reduces the amount of sodium and additives many store-bought salsas contain. Fresh ingredients and creativity make delicious salsas the whole family will love. Fresh ingredients such as tomatillos, kidney beans, avocado, corn, mango or peppers and your imagination will help you come up with a different combination every time.

Add fruit to sweeten the salsa or hot sauce or peppers to please spicy eaters. Add different types of beans such as kidney or Cannellini or herbs such as cilantro, garlic or basil to completely change the flavor.

Read some ideas for salsa combinations.

Traditional salsa contains tomatoes of various varieties. Tomatoes contain Vitamin A, Vitamin C, Calcium, Potassium, fiber and are high in Lycopene. There are thousands of varieties of tomatoes that can help make your salsa something special. Tomatoes also reportedly help prevent disease such as cancer.

Don't forget to store your tomatoes at room temperature - that is when they are at their best!

Party idea: Serve your favorite salsa combination with this Home Baked Tortilla Chips recipe for an even healthier snack. You also can use your salsa as a dip, a topping on tacos, nachos, burritos and on many meats such as chicken or fish.

Consult your doctor if you have concerns about high blood pressure, weight loss or beginning an exercise program.

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