Staying Healthy in Our Busy World

Guidelines for Healthy Activity

  • Consult a physician before beginning any exercise routine, especially women over 40 and men over 50.
  • Start out slowly and build up activity gradually over a period of month.
  • Try to accumulate 30 minutes or more of cardiovascular activity each day.  You can do all 30 minutes at once or in 10 minute intervals.
  • Add strength training at least 2X per week.

For Healthier Cooking Say “YES” to Spices

  • Spices and herbs are a wonderful way to add flavor to your meals without adding fats, calories or extra salt.
  • Pepper – does not always need to be salt’s silent partner
  • Basil – good with soups, salads, vegetables, fish, and meats
  • Cinnamon – good on oatmeal, breads and snacks. Great for a sweet taste without adding sugar
  • Oregano – good with zucchini, soups, salads, vegetables, meat and chicken
  • Coriander (cilantro) – works well with grilled foods
  • Rosemary – good with peas, cauliflower and squash

Healthy Snack Ideas

  • Find healthier substitutes for high-fat snacks
  • Keep snacks interesting – avoid repetition
  • Be prepared – have snacks ready and easily accessible – you will be less likely to grab a candy bar or bag of chips.
  • Some examples – yogurt, string cheese, low-fat microwave popcorn, canned fruit or applesauce in single serving containers, raisins and other dried fruit, whole wheat crackers, pretzels, flavored rice cakes, carrots, cherry tomatoes.

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