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Eat Smart
Want more energy in your life? One important way is to make
smart food choices. In order to make smart food choices,
there are some things to do more often. Instead of focusing
on “no” and “don’t” and “can’t have” foods, concentrate on
healthy foods. Eat your favorite fiber-rich foods as a way
to fill up and increase nutrients. Fiber-rich foods include
whole foods, legumes, fruits and vegetables. When you look
at the foods you should limit, concentrate on smaller
portions. Try to limit empty calorie drinks and foods that
don’t offer the healthy energy your body craves.
Add Color
Often, when talking about food and nutrition, “add color” is
an advertisement for eating more fruits and vegetables. As
you eat more color – a wide variety of fruits and
vegetables, you might be trying new ones or new ways to
serve fruits and vegetables. Skip the added sugar and salt.
Don’t add it yourself and if you’re purchasing canned or
frozen fruits or vegetables, be sure to check the nutrition
label for sodium and sugar. Fruits and vegetables have
natural sugars but we don’t need to add more. Some ways to
increase the flavor of fruits and vegetables is to roast,
grill or lightly sauté, in addition to eating raw or
steaming in the microwave.
Move More
The most important thing about exercise is to find what
works for you. What do you enjoy? When exercising, warm up
your whole body. It can be a five – 10 minute warm-up of
walking or doing your planned physical activity at a slower
pace. For a weekly exercise routine, a good starting goal is
at least 150 minutes a week. Cool down for about five
minutes. After cool down time is a great time to stretch,
while your muscles are still warm from the workout. Small,
frequent sips of water during exercise is a good way to
hydrate the body.
Be Well
Even if someone eats right and exercises, if they don’t get
enough sleep, manage stress or connect socially with others,
they will have a hard time keeping the mind and body fit.
Self-care is important. Get enough sleep, manage your
stress, practice mindfulness and if you have vacation days,
use them! Just as we would go to the doctor with physical
pain, if you are in need of emotional and mental help,
please utilize the services of a professional.
The American Heart Association offers an online sign-up to
commit to join the movement to be Healthy for Good. On their
website, they explain, “you don’t want another crazy fad
diet, miracle exercise machine, fancy juicer or expensive
workout outfit. You want to be Healthy For Good.” If you are
interested in signing up by email on line, they will help
keep you on track with encouragement, resources and a little
humor along the way. Visit their website at
https://healthyforgood.heart.org/
If people choose to make small changes and follow the
“healthy for good” statement, what other “good” things could
this lead to? This is not part of the American Heart
Association’s healthy promotion but I wonder how people
would fill in the blank if there was a blank at the end of
their statement? Healthy for Good ______. What words or
phrases would be a “good” reminder to you? Is it Healthy for
Good Family Moments? Healthy for Good Vacations? Healthy
for a Good Career? Healthy for a Good Long Time? Healthy for
Good Reason. As we tune into our health and commit to be
“healthy for good” it will very likely help all of the
things and times we most enjoy in life be a little bit
better and last a little longer.
Garden for the Health of It
The annual Toledo Botanical Garden’s Seed Swap is scheduled
for Saturday February 25, 2017 from 12:00pm – 3:00pm. It is
at Scott High School, 2400 Collingwood Blvd in Toledo.
Everyone is welcome. Each attendee receives five free
packets of seeds. Bring additional seed packets to swap for
more. Seeds must be dated 2015 or later and labeled in
individual envelopes (not bulk seeds please). No seeds to
swap? Extra seed packets are available for a fifty cents
donation.
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