Energize Yourself and your family!
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Then, there are the creative endeavors I enjoy so much, like research and writing. Sometimes a new dance class is the answer. To keep life interesting, I try to stay on top of my changing desires. The day of our ride we awoke to rain and drizzle but we rode anyway. It was nice, but nothing out of the ordinary.
Before our second scheduled ride, my to-do list had grown to mountainous proportions and I considered canceling. Instead of taking care of myself and enjoying a day with friends, I would be stuck in my same old rut. It was a bright and beautiful morning the day we set out on our bike ride. TIP: If you cannot digest lactose the sugar found in milk , try nonfat or low-fat lactose-reduced milk.
Or try nonfat or low-fat yogurt or hard cheeses like cheddar, which may be easier to digest than milk. You can also get the calcium from calcium-fortified juices, soy-based beverages, and cereals. Eating dark leafy vegetables like collard greens and kale, and canned fish with soft bones like salmon, can also help you meet your body's calcium needs.
You do not have to spend a lot of time in the kitchen or a lot of money to eat well. Buy foods that are easy to prepare, like pasta and tomato sauce, rice and beans, or canned tuna packed in water. Plan ahead and cook enough food to have leftovers. Casseroles, meat loaf, and whole cooked chicken can feed your family for several days.
Be sure to freeze or refrigerate leftovers right away to keep them safe to eat. Buy fresh fruits and vegetables that are in season. Buy only as much as you will use, so they will not go bad. Buy frozen or canned vegetables no salt added and canned fruit packed in juice. They are just as good for you as fresh produce, and will not go bad. Try canned beans like kidney, butter, pinto, or black beans. They are loaded with protein, cost less than meat, and make quick and easy additions to your meals.
Share a ride or the cost of a taxi with friends. Food labels may help you make healthy food choices. Here are some quick tips for reading food labels:. Serving Size: All the information on a food label is based on the serving size.
Take the Time to Re-Energize, Your Family Will Thank You for It
Be careful—one serving may be much smaller than you think. Compare what you eat to the serving size on the label. Calories: Most women need to eat about 1, calories per day, with no more than 30 percent about calories from total fat. Active women need more calories, up to 2, per day no more than calories from total fat.
Energize Yourself and Your Family
Saturated Fat: Saturated fat is not healthy for your heart. Trans Fat: Trans fat is not healthy for your heart. When reading food labels, add together the grams g of trans fat and saturated fat, and choose foods with the lowest combined amount. Cholesterol: Too much cholesterol is not healthy for your heart. Keep your intake of saturated fat, trans fat, and cholesterol as low as possible.
Sodium: Salt contains sodium. High sodium intake is linked to higher blood pressure. Remember, fat free does not mean calorie free and calories do count! Fiber: Choose foods that are rich in fiber, such as whole grains, fruits, and vegetables.
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Sugar: Try to choose foods with little or no added sugar like low-sugar cereals. Calcium: Choose foods that are high in calcium. Department of Agriculture and U.
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Department of Health and Human Services. If you need a special diet, check with your health care provider before following these guidelines. In real life, you cannot always cook your meals or eat at the dinner table. Here are some ways to make healthy choices when you are on the go:. Choose a salad or a grilled chicken sandwich not fried instead of a burger at fast-food restaurants.
If you really want a burger, make it a small one without sauce, and skip the fries—or share them with a friend. Anger Management Stress Reduction and Management. Eating healthy foods and staying physically active can help you keep up with the demands of your busy life. Moving more and eating better may help you take better care of yourself and be there for the people who depend on you.
If you are overweight and inactive, you may be more likely to develop. You may improve your health if you move more and eat better, but that's not the only reason to be active and make healthy food choices. You can also.
7 Tips to Energize Yourself
Your family, friends, and coworkers can be great sources of support as you adopt healthier habits. Ask them to join you in healthy eating and physical activity.
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Being healthy is important for them, too! By making healthy choices together, you may find it is easier to move more and eat better.
Regular physical activity can be fun and help you feel great. To improve your health, aim for at least minutes per week 30 minutes a day on 5 days of moderately intense aerobic activity. This type of aerobic activity, like brisk walking or dancing, speeds up your heart rate and breathing. To lose weight and keep it off, you may need more: Aim for minutes per week an hour a day for 5 days. On at least 2 days per week, also try activities that strengthen your muscles. Examples include heavy gardening digging and shoveling and exercises that use hand weights.