Start your day with a smoothie. A cup of fat-free yogurt,
a quarter cup of powdered nonfat milk and a cup of skim milk blended
with frozen berries and banana gives you more than half of the
calcium you need for the day.
Add a cup or two of green tea to your daily routine,
whether first thing in the morning or as a post-lunch pick-me-up.
It's calorie-free and antioxidant-rich.
Don’t gulp your calories. A 24oz. soft drink has as many
calories as a slice of apple pie.
Drink water. Dehydration can make you feel tired. Water
is a calorie-free, thirst quenching pick-me up.
Drink 100% fruit juice mixed with plain carbonated water
instead of soda.
Start dinner with a salad. Eating a bowl of dark, leafy
greens with tomatoes, carrots, bell peppers and cucumbers gives you
a volume of vegetables to help you feel satisfied.
Energize with activity. A brisk 10-minute walk will
increase your feeling of energy and the effects can last up to two
hours.
Make commercial breaks activity breaks. Exercise while
they advertise.
Build activity into your day. Walk instead of drive
whenever you can. Use part of your lunch break for a walk.
Take brisk walks. Stepping up the pace can make your walk
a workout for a healthy heart and stronger bones and muscles.
Keep your spine flexible. It helps reduce the risk of low
back pain. In a sitting position with both legs extended, reach to
your toes.
Strengthen your abdominal muscles. It helps reduce the
risk of low back pain.
Wear a pedometer. Increasing your step count each day
promotes weight loss.
Stretch throughout your day. It keeps muscles and joints
limber and helps reduce tension.
Spend time outdoors. Whether you walk in the woods or
work in the yard, enjoy the fresh air and exercise.
Reduce portion sizes. Using smaller plates and bowls
makes it easy.
Eliminate the noises. Turn off outside sounds so you can
listen to your inside thoughts.
Breathe deeply. It helps you to relax. Inhale slowly
through your nose and exhale fully out of your mouth 5-10 times.
Move more. Moving your body is more than a way to stay
fit; it's a stress buster.
Spend time doing what relaxes you. Soak in a hot tub.
Walk in a park. Talk to a friend. Listen to soothing music. Watch a
funny movie. Get a massage, a facial or a haircut. Meditate.
Count to ten before losing your temper or getting aggravated.
When seeing red, think pink clouds….then float on them.
Keep a positive mental outlook. Smiling and laughing are
contagious.
Relax your brain. Set aside a few minutes of quiet time
each day for reflection.
Discover what inspires you, motivates you, and satisfies your
soul. Spend some time there.
