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Sabroso - Winter2008
HEALTHY EATING
By Anela Borrego
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1. Americans eat too many calories and not enough nutrients. Today, buy whole grain bread and raw fruits and vegetables and eat them for the rest of the week..
2. Cook more. Much of the prepackaged and processed food we eat is loaded with sodium, preservatives and coloring, which give it a longer shelf life, but aren’t necessarily good for our health. Try designating a day (like Sunday) to cook for the week ahead. Added bonus: Cooking can be very therapeutic if you take the time to enjoy it.
3. Staying fit and healthy can be done in a variety of ways, so explore your options. Try something new like pilates, yoga, Tai-Chi or even Ju-Jitsu. Check out Desert Yoga in Las Cruces for a great hot yoga class.
4. Have a glass of wine. One drink a day for women and two drinks a day for men can lower the risk of a heart attack by 30 to 50 percent.
5. Eat superfoods. Some superfoods, such as the Acai berry, are considered to be some of the most nutritious and powerful foods in the world. Superfoods, like chile peppers, provide twice as much Vitamin C than citrus fruit, are packed with antioxidants and are a great thermogenic, which can aid in weight loss. Other superfoods are beans, salmon, sprouts (all kinds) and wheatgrass.
6. Drink more water. Check how much water you should drink with the Hydration Calculator found at http://nutrition.about.com/library/blwatercalculator.htm
7. Eat breakfast. People who eat breakfast tend to have a lower body mass index (and have less weight issues), are more mentally alert and usually make healthier food choices throughout the day (since they aren’t starving come mid-day). If you don’t feel hungry in the morning, try to stop eating two hours before you go to bed.
8. Eat a healthy snack every two hours. It keeps the metabolism up.
9. An apple a day keeps the doctor away. According to www.bestapple.com people who eat at least an apple a day can improve their overall health in a variety of ways, including: weight loss, improved lung function, lower risk of respiratory disease, reduced cancer risk, lower blood cholesterol and improved digestion, just to name a few.
10. Take time for yourself. Whether it’s taking a hike or spending an hour soaking in the tub, we often forget how important it is to take time to recharge.
11. Stretch. Although stretching is most important after exercise, you can actually utilize its benefits anytime. Stretching for at least 10 to 15 minutes a day will help prevent injury, reduce muscle soreness, improve posture, enhance relaxation and improve your overall mood.
12. Eat (or drink) more fiber. Try adding flax seeds to your morning smoothies or on top of your salads.
13. Take a 20-minute snoozer. Taking a nap has been linked with stress reduction and increased productivity. Don’t nap too long or you may become groggy and feel even more tired than before, 20 minutes is all you need.
14. Don’t use food as a reward or punishment. Make healthy eating a part of your daily life.
15. Cut down on your refined sugar intake. Aside from rotting your teeth, refined sugar (found in sodas, high-sugar beverages and candy) is loaded with empty calories and does almost nothing positive for your overall health. Limit your sugar intake to natural sources such as whole fruits and 100 percent juices.
16. Warm-up with a serving of soup. New research from Penn State University states that eating soup has been linked with weight loss and enhanced satisfaction. Eating a serving of a low-calorie soup, like broth or vegetable, before a meal can help you feel full faster.
17. At lunch, order iced tea. It’s loaded with antioxidants.
18. Get a restful night’s sleep. Sleep is your body’s way of rejuvenating and replenishing itself. Without it (or adequate amounts of it) you’ll likely miss out on its numerous benefits. To develop healthy sleep habits, try to go to bed at the same time every night and wake up at the same time every morning, get at least six to eight hours every night, and avoid caffeine later in the day.
19. Get moving. Federal guidelines recommend at least 30 minutes of exercise per day. Try taking several laps around the neighborhood after dinner or maybe try taking the dog for a morning walk.
20. Pack healthy snacks. A long day at the office or a day of running errands may leave you tempted to fly through the first drive-thru you see, but an accessible healthy snack will keep you from making bad food choices. Raw almonds, fresh fruit and LUNA bars are some of my favorite “take ‘em anywhere” snacks.
21. Take your vitamins. Even with the best of intentions, our diets usually lack various types of nutrition. A multivitamin will help you supplement whatever your diet is missing.
22. Take your vitamins. Even with the best of intentions, our diets usually lack various types of nutrition. A multivitamin will help you supplement whatever your diet is missing.
23. Watch your liquids. Many have empty calories, especially
alcoholic beverages.
24. If you go out to eat, practice portion control. Ask for a box when your food arrives, cut your meal in half, and take half to go. Restaurant portions are way too
big.
25. If you go out to eat, practice
portion control. Ask for a box when your food arrives, cut your meal in half, and take half to go. Restaurant portions are way too big.
26. Make a power smoothie. Blend fresh fruits, plain yogurt, a few tablespoons of multivitamin powder, a few tablespoons of soy protein, a half tablespoon of flaxseed oil and a splash of juice and you’ve got the perfect morning smoothie—talk about the breakfast of champions.
27. Get a massage. Massages increase circulation, release muscle tension, decrease insulin levels and increase immunity. Go on—you know you deserve it.
28. Eat some chocolate, dark
chocolate that is. According to webmd.com, dark chocolate is loaded with antioxidants and can help lower your blood pressure.
29. Stand up tall. Practicing proper posture can relive back tension and helps decrease abnormal wearing of joints which could result in arthritis. Plus standing tall reduces fatigue and contributes to increased confidence.
30. Treat your body well. Feed your body healthy, quality foods—it will thank you.
31. In the future, exercise, sleep well, and eat right. These simple tasks will make you feel better, stay healthy and improve the quality of your life.
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