Healthy Tips

With our walking challenge coming to an end at work, the wellness committee has been sending out interesting tips every day. Here's a few I thought were worthy of posting.

Tip #1: Drink Tea
Tea, especially green tea, is rich in antioxidants that have been proven to speed metabolism, explains Mark Ukra, author of The Ultimate Tea Diet. In fact, according to Swiss researchers, tea-drinking subjects burn a whopping 266 more calories per day than those who abstain. For consummate calorie-torching, skip bottled teas — processing has depleted them of slimming nutrients. Instead, put a tea bag in one cup of hot water for two minutes, then cool with ice cubes. Enjoy four cups daily.

I thought tea was bad for you, because of the caffeine. Good to know.

Tip # 2: Eat dark chocolate
After following about 20,000 adults for at least 10 years, European researchers reported those who included as little as a small square (7.5 gms) of chocolate daily had lower blood pressure and were 38% less likely to suffer a heart attack or stroke than those who rarely ate chocolate. Dark chocolate is teeming with potent antioxidants called flavanols. Flavanols work their magic by improving the function of the cells that line arteries. This provides numerous benefits including lower blood pressure and better blood flow.

Awesome! Chocolate is good for me!

Tip #3: Turn off the TV
Compelling science has recently revealed that TV viewing is the most powerful behavioral predictor of obesity. A person who watches an average of two hours of TV daily has a 25% greater chance of being obese! According to experts at Harvard’s School of Public Health, the association between TV viewing and obesity is nearly as strong as the relationship between smoking and lung cancer.

Damn, I'm screwed on this one. I have 2 hours a day in the bag - easily.

Tip #4: Healthy Foods to Eat 
Dr. Ann Kulze, nutrition guru, rates the following foods as her “Top 10 Healthiest Foods.” She acknowledges it’s difficult to pick because we are blessed with so many nutritional superstars, but if she had to choose, they would be...

1. Kale
2. Spinach
3. Blueberries
4. Almonds
5. Lentils
6. Wild Alaskan Salmon
7. Oranges
8. Whole Oats
9. Broccoli
10. Extra virgin olive oil

Good to know! Eat your broccoli!

Tip # 5: Moderate Activity
Moderately intense activity, like a brisk walk, can supply you with the same health benefits as more intense forms of exercise. Scientific studies have proven the modern adage, “no pain no gain,” to be a myth. Moderate physical activity is equivalent to burning approximately 150 calories a day, or about 1,000 calories a week. Getting a moderate amount of exercise doesn’t have to be a drudge. In fact, you can easily build it into your everyday life. According to the National Heart, Lung and Blood Institute, common examples of moderate activity are:

Washing and waxing a car, 45-60 minutes
Washing windows, 45-60 minutes
Gardening, 35-40 minutes
Pushing a stroller, 1 mile in 30 minutes
Raking leaves, 30 minutes
Walking 2 miles in 30 minutes
Shoveling snow, 15 minutes
Stair walking, 15 minutes
Playing volleyball, 45-60 minutes
Shooting baskets, 30 minutes
Swimming laps, 30 minutes
Jumping rope, 15 minutes
Bicycling 5 miles in 30 minutes

Washing windows? Sweet, I do this plenty with Jake around:).

Tip #6: Early morning Workouts
Early morning is the ideal time to exercise for weight loss purposes. After an overnight fast, your blood and body glucose stores are at their lowest; this means that you will have a greater chance of using and burning your fat stores. If early morning exercise is impossible, don’t eat for several hours before your workout.

Interesting... 

Tip #7: Dump the liquid calories.
Drink pure, clean water as your primary beverage. Have a goal of drinking six or more 9-ounce glasses a day. Avoid sodas, fruit juices, fruit drinks, sports drinks, chocolate milk, sugar-sweetened tea and any other sweet tasting liquids. Why avoid juices? While 100 percent fruit juices can certainly offer a concentrated source of vitamins and minerals, unfortunately, they also provide a concentrated source of sugar and calories. One cup of orange juice typically contains the sugar from three or more oranges, and sugar in liquid form will zoom right into your bloodstream without hesitation. The exceptions – tomato juice or low-sodium V8 are both great nutritional choices.

Brian and I bought juice for a long time thinking it was healthy for us. A nutrition professional that presented at my work said to only eat one fruit serving a day. A glass of OJ is well over that.