Rethink Your Drink
Request fat-free (skim) milk instead of whole milk.
Order the smallest size available.
Forgo flavor syrups—these are sugar-sweetened and add
calories to your drink.
Skip the whip. Whipped cream on top of coffee drinks adds both calories and fat.
Full PDF here.
Use the 5/20 Rule
Source: Mayo Clinic
Top 6 Fitness Myths
With so much contradictory health and fitness information available via the web, TV, magazines, etc., it’s no wonder many people have the wrong idea about what it takes to get fit or lose weight. Recently, the American Council on Exercise (ACE) polled more than 1,500 ACE-certified professionals about the most pervasive myths and misconceptions they encounter related to exercise. Here were their top six responses. Don’t fall prey to one of these!
Women who lift weights will get bulky muscles.
Spot reducing is possible.
No pain, no gain.
Exercise requires a hefty time commitment.
If you exercise, you can eat whatever you want.
There’s a magic bullet (quick fix) out there somewhere.
Source: The American Council on Exercise
Get Fit With Your Kids
Exercise produces endorphins, and endorphins reduce pain, stress, and produce a feeling of euphoria. People who exercise tend to be happier and promoting exercise in children will often lead to happier, healthier active lifestyles. So get fit with your kids by following these simple suggestions:
Boost Stamina. The Centers for Disease Control (CDC) recommends 60 minutes of moderate to vigorous activity every day. Many kids, however, get less than 30 minutes of activity a day and some schools don’t have PE to help. Encourage your kids to stay active and lead by example — exercise with them!
Build Strength. Building muscle builds bones. Bones develop the quickest and easiest in children’s bodies, so it is essential to help strengthen their muscles and bones at an early age. Find kid-friendly exercises that you can enjoy and benefit from too!
Have fun! Kids love exercising, they just don’t always know it. Keep them active with fun activities. Try biking, jumping rope, playing games outside, and even skipping around the yard. Anything that will keep everyone moving and their heart rates up will improve strength, agility, stamina, and overall health and happiness.
Breast Cancer: Know Your Risk
Source: Public Library of Science
Avoiding Playground Accidents
The kids are back in school, and that means recess. While active time during the day is great, playgrounds can also come with some hazards. Here are some ways to keep your kids safe:
Remind kids to test the temperature of slides and metal equipment before they jump on. They can get extremely hot in the sun.
Dress children appropriately for the playground. Avoid drawstrings, scarves, or helmets that can get caught on playground equipment. Choose shoes that will help keep feet protected and provide for a better grip.
Teach your kids to play nice – pushing and shoving can be very dangerous.
It’s easy to grab frozen dinners or fast food when it’s just for one or two of you, but it’s important to enjoy healthy meals. To make it as convenient and easy as possible, prepare a weekly meal plan to make shopping easier and prevent inconvenient or last-minute trips to the store. Buy staples (like beans, fruits, and canned vegetables) that you can easily add to many different meals. Also, be thrifty: cook in large batches and freeze meals in single portions, and use leftover ingredients in inventive ways, like your leftover rice for a casserole the next night. Better planning will make it easy for you to enjoy healthy meals, even for just for one or two!
SOURCE: Mayo Clinic