kArThIk’S bLoG

Wants to achive – Be +ve

Small tips to improve our HEALTH


Drink

(# 2) Use fat free milk over whole milk. (# 5) Drink water before a meal.
(# 18) Drink diet soda.
(# 66) Consume alcoholic beverages in moderation, if at all.
(# 140) Order your latte or hot chocolate with fat-free (skim) milk.
(# 160) Drink water or club soda—zest it up with a wedge of lemon or lime.

Don’t

(# 23) Don’t eat late at night.
(# 37) Don’t skip meals.
(# 79) Don’t skip breakfast.
(# 88) Don’t take seconds.

Eat

(# 6) Eat leaner red meat & poultry.
(# 7) Eat half your dessert.
(# 21) Eat off smaller plates.
(# 33) More carrots, less cake.
(# 38) Eat more celery sticks.
(# 69) Share an entree with a friend.
(# 83) Snack on fruits and vegetables.
(# 85) When eating out, choose a small or medium portion.
(# 86) If main dishes are too big, choose an appetizer or a side dish instead.
(# 87) Ask for salad dressing “on the side”.
(# 71) Before going back for seconds, wait 10 or 15 minutes. You might not want seconds after all.
(# 93) Eat sweet foods in small amounts.
(# 108) Every time you eat a meal, sit down, chew slowly, and pay attention to flavors and textures.
(# 120) The smaller your plate, the smaller your portion. Eat your meals at home on a smaller plate.
(# 121) Eat before grocery shopping.
(# 124) Top your favorite cereal with apples or bananas.
(# 129) At sandwich shops, ask for leaner cuts and smaller amounts of roast beef, turkey, or ham; extra lettuce and tomato; and whole-wheat, oatmeal, or rye bread.
(# 130) Make half your grains whole. Make your sandwich on 100% whole wheat or oatmeal bread or snack on whole grain crackers.
(# 131) Get a whole grain head start with oatmeal or whole grain cereal in the morning.
(# 134) Swap your usual sandwich side for crunchy broccoli florettes or red pepper strips.
(# 136) Focus on fruits. Bag some fruit for your morning commute. Toss in an apple to munch with lunch and some raisins to satisfy you at snack time.
(# 137) Never be fruitless! Stock up on peaches, pears, and apricots canned in fruit juice or frozen so they’re always on hand.
(# 139) Snack on low-fat or fat-free yogurt. Try it as a dip for fruits and veggies and a topper for baked potatoes.
(# 141) Go lean with protein. Eat lean or low fat meat, chicken, turkey, and fish. Try dry beans and peas as your lean protein.
(# 144) Enjoy pinto or kidney beans on a salad or a hearty split pea or lentil soup for extra protein and fiber.
(# 145) Toss salad with salad olive oil and flavored vinegar.
(# 148) Don’t sugarcoat it. Choose foods and beverages that do not have sugar and caloric sweeteners as one of the first ingredients.
(# 154) Keep a bowl of cut-up vegetables in the refrigerator for snacks. Carrot and celery sticks are traditional, but consider broccoli, cucumbers, or pepper strips.
(# 161) Choose low – or reduced sodium, or no-salt-added versions of foods and condiments when available.
(# 167) Ask for more vegetable toppings (like mushrooms, peppers, and onions) and less cheese on your pizza.
(# 168) Add lettuce, tomato, onion, and cucumber to sandwiches.

Walk

(# 1) Walk to work.
(# 4) Walk during lunch hour.
(# 8) Walk instead of driving whenever you can.
(# 9) Take family walk after dinner.
(# 14) Walk to your place of worship instead of driving.
(# 15) Walk kids to school.
(# 16) Get a dog and walk it.
(# 19) Replace Sunday drive with Sunday walk.
(# 22) Get off a stop early & walk.
(# 31) Go for a half-hour walk instead of watching TV.
(# 57) Make a Saturday morning walk a group habit.
(# 58) Walk briskly in the mall.
(# 89) Park farther from destination and walk.
(# 92) Walk instead of sitting around.
(# 94) Take your dog on longer walks.
(# 95) Drink lots of water.
(# 97) Walk the beach instead of sunbathing.
(# 98) Walk to a co-worker’s desk instead of emailing or calling them.
(# 114) When walking, go up the hills instead of around them.

 

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