Appalachian Regional Health Tips

You don't have to run 20 miles a day for almost 4 weeks to  be healthy. Being fit and healthy is really a matter of being disciplines about just a few things. Here's a brief start on the subject...

Heath Tips from the Paul H. Broyhill Wellness Center

  1. Research shows fruit-eaters have a lower risk for heart disease; load up on a variety for heart-protecting nutrients, such as anthocyanins (in berries), carotenes (in mango), and vitamin C (in citrus).
    Heart smart: Aim for three different types of fruits daily.
  1. To be healthy, you need to set boundaries -- and set limits on work hours. You should not be working so hard that you're neglecting the things that keep you healthy.
  1. Try some light jogging or walking before you stretch, or stretch after you   run. Stretching ‘cold’ muscles can cause more harm than good.
  1. Find a race or some other event as a motivator. It’s hard to keep on an exercise program if you don’t have a significant goal in sight.
  1. How can I follow a healthy eating plan? These tips may help you stay on track with your plan to eat better:
  • Have low-fat, low-sugar snacks on hand.Whether you are at home, at work, or on the go, healthy snacks may help to combat hunger and prevent overeating.
  • Select a mix of colorful vegetables each day.Choose dark leafy greens, such as spinach, kale, collards, and mustard greens, and reds and oranges such as carrots, sweet potatoes, red peppers, and tomatoes.
  • Eat breakfast every day.People who eat breakfast are less likely to overeat later in the day.
  • Choose whole grains more often. Try whole-grain breads and pastas, oatmeal, brown rice, or bulgur.
  • Choose fresh fruit more often than fruit juice.Fruit juice has little or no fiber, the calories may be high, and many juices have added sugar.
  • Use fats and oils sparingly.Olive, canola, and peanut oils; avocados; nuts and seeds; olives; and fish provide heart-healthy fat as well as vitamins and minerals.
  1. Trying to lose weight?  Try keeping a food journal and record what you eat and when you eat.  Use My Fitness Pal or even just a notebook to keep track of your calories and exercise.  Along with your food record, you can plan your menus for the week, so you shop once with a plan in mind.  This will keep you from shopping while hungry. 

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