TOP 10 Health Tips Heart, Mind, and Body for Women's
Let's face it, ladies: Doctor visits are short. And they're getting shorter. What if your doctor had more time?
Here are 10 easy tips to make holiday parties healthier.
1. Embrace nutrition basics. Eating right doesn’t have to be complicated. Forget the fad diets and adopt a healthy eating plan including a variety of fruits and vegetables, lean proteins, whole grains, and low-fat dairy.
2. Stop Dieting. Eating healthy doesn't mean you have to forgo your favorite glass of wine or a piece of chocolate cake now and then. The key is moderation. Get a mix of lean proteins, healthy fats, smart carbs, and fiber
3.
FEED A HIGH QUALITY DIET.Pets
fed a high quality diet have a shiny hair coat, healthy skin, and bright eyes.
A good diet can help strengthen your pet’s immune system, help maintain his or
her intestinal health, help increase his or her mental acuity, help keep
joints and muscles healthy, and much
4.
Prioritize
your food choices - Scope out the food table before you start adding to your plate
so you know which foods are “must-haves” and which ones you will skip.
5.
Little
omissions - Not adding whipped cream to your pie or not eating the crust
can cut around 100 calories.
6.
Watch
portion sizes
- If
you want to have stuffing, mashed potatoes and a roll, have a smaller amount of
each item. Using a smaller plate can also be helpful to decrease portion sizes.
7.
Avoid
sugary drinks
- They
just add calories and don’t contribute to satiety, which makes you feel full
and satisfied. Water and other un-sweetened beverages are the healthiest
options.
8.
Socialize
away from the food table
- Avoid
the temptation to mindlessly nibble while you chat with people
9.
Wait
10-15 minutes before you go back for seconds - Take time to evaluate if you are really still hungry before
hitting the buffet table again.
10.
Slow
down and enjoy your food
- Take
a moment to observe your food, savor each bite and try putting your fork down
between bites. Many holiday foods are only eaten during this special season so
take time to enjoy!
Exercise Every Day
The more active you are, the better, Meng says. Exercise
boosts your heart health, builds muscle and bone strength, and wards off health
problems.
Aim for 2 and a half hours of moderate activity, like
brisk walking or dancing, every week. If you're OK with vigorous exercise,
stick to 1 hour and 15 minutes a week of things like running or playing tennis.
Add a couple of days of strength training, too.
If you're busy, try short bursts of activity throughout
the day. Walk often. A good target is 10,000 steps a day. Take the stairs. Park
your car far away from your destination.
Montgomery exercises every day, often with her dog. By adding lunges, squats,
and stairs to a walk, she turns it into a power workout. "I also am a huge
Pilates fan," she says.
