Active in the Workplace

It doesn’t take a lot to stay active, just a few changes that make a big difference!

•    Be more active in the workplace – walk to the printer, stand up rather than sit when answering the phone, and aim for one ‘walking’ meeting a week, e.g. a meeting with a staff member and walking around the office
•    Choose to take the stairs instead of the elevator or escalator
•    Take the furthest parking spot available and walk.
•    Vow to walk around your local mall for 3 loops before going home.

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Ten ways to boost your health

•    Check your weight
•    Drink less
•    Eat less salt and fat
•    Exercise regularly
•    Eat more fruit and veg
•    Keep stress in check
•    Improve your sleep
•    Quit smoking
•    Get a sexual health test
•    Check that lump

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Foods That Lower Blood Sugar

•    Lima Beans: Are high in soluble fiber which slows digestion and prevents blood sugar from rising too quickly after you eat. 

•    Oatmeal:  is another super source of soluble fiber, which keeps blood sugar on an even keel and may lower your risk of type 2 diabetes.

•    Bitter Melon:  This vegetable looks like a cucumber with warts, and it’s an Indian folk remedy for diabetes.

•    Peanuts: Eat a handful of peanuts or a Peanut butter because the fat, fiber and protein in these nuts can stave off blood sugar spikes.

•    Cabbage: is low in calories and high in fiber, with a glycemic index rating of near zero, meaning that it converts to sugar very slowly in the body.

•    Grapefruit:  Not only do grapefruits have plenty of vitamin C, they also contain naringenin, an antioxidant that appears to cut the risk of developing insulin resistance.

•    Spinach:  This leafy green is a great source of magnesium, a mineral that helps regulate blood sugar and blood pressure. People with type 2 diabetes often have lower levels of magnesium in their blood.

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Top 10 Health Benefits of Weight Lifting

•    Strength
•    Better performance
•    Leaner body mass
•    Fewer injuries
•    Bone density
•    Boosts metabolism
•    Better posture and balance
•    Discipline
•    Reduce risks for diseases
•    Better quality of life

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How to Curb Overeating During the Holidays

1. Nurse your drink: Always have glass of water or a cup of hot tea in hand, so you need to consciously stop and put it down in order to eat.

2. Avoid the artificial sweetener: Studies have indicated that consuming artificial sweeteners in your drinks or desserts may actually trigger more hunger.

3. Plan your meals and portion sizes ahead of time: Cooking your meals for the week is a good way to limit what you eat.

4. Easy on the alcohol: Not only does alcohol add to your caloric intake, but a state of inebriation can give you false feelings of hunger, which will cause you to overeat.

5. Banish your food weaknesses: Keep all of the “trigger foods” out of the house entirely. That way, you’re not tempted to overeat.

6. Trick your brain: Use smaller plates and smaller portion sizes on your plate. When your eyes see that the smaller plate is full, you naturally trick your brain to thinking that you’re eating a sufficient amount.

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The Health Benefits of Walking

•    Mental Health: Walking promotes mental well-being. Known as a great stress-buster, if you walk outdoors, the combination of fresh air and exercise is an excellent way to boost your morale and mood.

•    Bone Health: Walking about 30 minutes a day increases your bone density and slows down bone loss in your legs. This low-impact exercise targets your legs, spine, and hips.

•    Depression: Walking is proven to prevent anxiety and depression because it triggers endorphins and promotes relaxation.

•    A Healthy Heart: Walking helps prevent type 2 diabetes- studies at Harvard have revealed that walking approximately 150 minutes per week can reduce the risk of diabetes.

•    Help Combat Cancer:  A Harvard University study showed that 
women who walked 1 to 3 hours per week had risk of death from breast and uterine cancer reduced by 19%. When they walked 3 to 5 hours per week, their risks of the same cancers were reduced by 54%.  Men who walk briskly for at least 3 hours a week after being diagnosed with prostate cancer were 57% less likely to see the disease progress.

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8 Tips to Make Running Easier

•    Stretch
•    Start slow
•    Eat more often
•    Weight training
•    Take shorter strides
•    Practice Correct Breathing
•    Follow the 10% rule
•    Get the right shoes

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