March 16
Health and Diet
Black and green teas contain antioxidants that may prevent carcinogen development in the body. Research shows that tea drinkers may have lower blood pressure, lower cholesterol, and lower heart disease rates. All tea contains caffeine, but green tea has less caffeine than black tea. Both teas have less caffeine than coffee.
Fitness
Have a plan. Know what days, times and activities, you will be performing at least one week in advance; one month would be even better. Have the proper clothing and equipment ready. Do not let any obstacles interfere with your plan. Write your exercise sessions in your appointment book weeks ahead of time. Commit to your plan and remind yourself that you deserve to take the time for you.
March 15
Health and Diet
Go fish!
Tuna, salmon, haddock, and sardines contain unsaturated omega-3 fatty acids, which can only be obtained from food. Omega-3 fatty acids may lower the risk of heart disease and reduce inflammation from rheumatoid arthritis. You can also find omega-3 fatty acids in spinach, broccoli, canola, walnut, or flaxseed oil.
Fitness
Exercise with a friend or spouse. Your chances of sticking with your program double when you have a partner. Find someone who is reliable and at the same fitness level or a little higher. You will be pleasantly surprised at how supporting each other will inspire you to accomplish more than you ever thought possible.
March 14
Health and Diet
Did you know that you consume quite a bit of water from solid foods? High-water foods are low in calories, so you can eat more of them and fill yourself up! Juicy fruits and veggies such as lettuce, watermelon, apples, oranges, broccoli, etc. contribute to your daily intake of water. Aim for at least six to eight glasses of water daily.
Fitness
Don’t walk with weights. You should never walk with hand or ankle weights. This puts too much stress on your joints and the risks outweigh the benefits. If you want to boost the intensity of your walking regimen, increase the pace, walk on an incline, do a combination of walking and jogging intervals or increase your distance or time. If you want to add weight to your walks, do so by evenly distributing weighted objects in a back pack.
March 13
Health and Diet
Starting an exercise routine requires patience and persistence. Begin slowly, doing something aerobic everyday. It could be a five-minute walk or taking two flights of stairs. Do whatever it takes to get your heart rate going and your muscles moving. Slowly increase the duration you exercise with your ultimate goal being 30 to 40 minutes of a physical activity you enjoy, everyday.
Fitness
Indoor cycling gets thumbs up. Indoor cycling is an excellent cardiovascular workout, providing the same health and weight management benefits as other aerobic activities. It is versatile because it's a non-impact activity, ideal for post-rehab patients, pre/postnatal women and people with overuse injuries, back pain or arthritis. Give it a spin.
March 12
Health and Diet
Knowledge is power!
Make sure you use reputable sources for nutrition information. Registered dietitians and the American Dietetic Association are your most reliable sources of information. You can find plenty of reputable resources on the internet. If you’re looking for medical advice, your best bet is to speak with your personal physician.
Fitness
Take your workout outdoors. Walking outdoors offers a variety of weather conditions, terrain and scenery. Each workout can be different from the last. The outdoors can offer physical, mental and spiritual benefits. Not only is walking free, it can be done anywhere, with or without a companion.
March 11
Health and Diet
Why do they call Vitamin D the sunshine vitamin? Because the body produces vitamin D when exposed to sunlight. Vitamin D is necessary for your body to absorb and utilize calcium, which keeps bones strong. Get 10 to 15 minutes of sunshine a few times a week. You can also get plenty of vitamin D from dairy products and fortified cereal.
Fitness
Walking off the weight. You burn approximately 100 calories for each mile you walk. Walking is a convenient way to begin exercising and you can even break your walks into several shorter sessions throughout the day. Remember that it takes 3,500 calories to burn one pound so combining regular walking with a healthy meal plan will get you to your goals much quicker.
March 10
Health and Diet
Add some sprouts to your diet.
All sprouts contain fiber, antioxidants and flavor. Broccoli sprouts, in particular, are a superfood because they contain a healthful nutrient called sulforaphan. Research shows this phytochemical to be a cancer-fighter. In addition to broccoli sprouts, alfalfa sprouts have good nutrition and are widely available. Throw some on your salad today.
Fitness
If you have osteoporosis you could use a lift, weight lifting that is. Weight-bearing strength training exercises like squats, lunges, standing bicep curls, and overhead presses, place necessary stress on the bones to promote growth and slow further degeneration. When possible, do your exercises in a standing position. Free weights are preferred over machines.