Let's move more.
* While you watch TV try to walk fast in that area.
* Instead of sending an e-mail, deliver a message in person to your friends or co-workers.
* Take the stairs to your office or to your apartment as much as you can and as far as you can and take the elevator the rest of the way.
* Catch up with your friends during a walk instead of by phone.
* If it is safe, get off of the bus one stop early and walk the rest of the way home or to work during the week.
Make Healthy Food Choices, All the time !
* Choose to eat more whole grains,vegetables &fruits. Cut back on high-fat & sugary foods like fried foods, whole milk, sweets & cheese. This will help reduce the amount of fat and calories you consume each day.
* Healthy food choices helps you manage your weight and lower your chances of getting type 2 diabetes.
* Cook with less oil and butter.
* Keep away from snacks while watching TV,cooking or cleaning the kitchen.
* Cook with smaller portions of meats and avoid food that is high in salt.
* Instead of salt, cook with a mix of spices.
* For baking or broiling chicken,meat and fish,try different recipes.
* To reduce calories, choose foods with little or no added sugar.
* Instead of white rice ,choose brown rice.
Snack on a veggie
* Buy a mix of vegetables when you go for shopping so that you can always make a large bowl of mixed vegetable soup whenever you are hungry.
* Always choose veggie toppings like broccoli,spinach and peppers for your pizza.
* Have low-fat macaroni and cheese when your serve your favorite vegetable or salad.
SIMPLE STEPS TO FOLLOW ON THE GO!
* Have a big vegetable salad that is low in calories when eating out. Have a small portion of your main dish and wrap the rest to go or share it with a friend.
* Go for grilled chicken (with skin removed) instead of a huge burger .
* Choose a salad and skip the fries and chips.
* Instead of ice cream or cake,order a fruit salad.
This is how you make healthy choices at fast food restaurants.
Think before you drink.
* Carry a water bottle wherever you go and drink water from it.
* Instead of drinking orange juice,peel and eat an orange.
* Opt for fat free milk or skimmed milk ,this will help you to cut down on calories.
* Drink water instead of juice and soda.
Eat smart always
Do not shop on an empty stomach.Have a healthy snack
Read the label
Always read the label & choose foods low in trans fats, cholesterol,saturated fats, salt, and added sugars.
Your Mind, Body, and Soul Needs the Utmost care
* Take time to plan your menu & activity for a week.
* Work out ways to relax. Take a walk , Try Deep breathing, or listening to your favorite music ,all these relieves you of stress.
* Pamper yourself. Take a long bath, Read a book or meditate.
* Always think before you eat. Try not to eat when you are upset, bored or unhappy.
* Finally Keep Track,
A written record of what you eat and how much you move for a week is very important to help you track when you tend to overeat or eat foods high in calories.
May be a good friend,your spouse or parents can help you plan your week's diet and activity and follow it up with you.
Finally you would say "VOW' when you see the results.
Disclaimer - All information and content on this site are for information and educational purposes only. The information should not be used for either diagnosis or treatment or both for any health related problem or disease. Always seek the advice of a qualified physician for medical diagnosis and treatment.
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