Healthy Monday Massage and Yoga-In-The-Chair — 9/14/2009

Healthy Tips That Work

By: Rochelle Tan and Stephanie Foltzer

Nutrition Education Promotion Association

When making resolutions, make it reasonable, consider making gradual changes, and be persistent; forgive yourself for slipping-up, but keep trying to stick to your goals.  Here’s a list of 10 resolutions that work:

1)    Gradually increase exercise or physical activity to 3-4 hours a week or at least 30 minutes a day.

2)    Try 1 new fruit or vegetable per week or substitute refined carbohydrates (e.g white bread, pasta, or rice) with whole grain sources.

3)    Carry around a standard size water bottle (approximately 20 ounces) and aim to refill it twice a day.

4)    Decrease sugar and caloric intake in alcoholic and other beverages.  Opt for lighter alternatives (e.g diet soda or light beer).

• A can of beer is ~150 calories; light beer is ~100 calories
• A can of soda is ~200 calories; diet soda 0 calories!
• Rum and soda is ~300 calories; rum and diet soda is ~100 calories

5)    Aim to sleep 6-8 hours a night; try to be consistent in bed time and the time you wake up.

6)    Eat a small breakfast within 1 hour of waking up.  Pack or carry a small snack with you if you are short on time in the morning.

7)    Floss at least once a day.

8)    Join an exercise class with a friend and encourage each other to go regularly.

9)    Make small lifestyle changes.

• Take the stairs once a day.
• Park a block farther than where you usually park.
• Walk to class instead of driving.

10)   Eat smart.

• Avoid mindless eating (i.e eating in front of the TV)
• Choose smaller servings in dining halls and fast-food restaurants
• Opt for low-fat or lighter food options (i.e choose grilled over fried, substitute regular for low-fat dressings, limit desserts or choose fruit and frozen yogurt for dessert)