Healthy Monday » monday tip

Capitalize on commercials

admin — Mon, 08 Mar 2010 12:00:15 +0000

Make the most of TV time this Monday. Challenge your family and see who can do the most jumping jacks or leg lifts during commercials.

Snack smarter

admin — Mon, 01 Mar 2010 12:00:40 +0000

Start your week by doing the Monday 2000! Stay within the recommended 2000 calorie limit by snacking on fruits, vegetables and low-fat cheese.

Recharge your batteries

admin — Mon, 22 Feb 2010 12:00:42 +0000

Include some rest and relaxation in your schedule this Monday. Not only will you feel better, you’ll have more energy for tackling your to-do list!

Recommit to resolutions

admin — Mon, 15 Feb 2010 12:00:41 +0000

Most holiday pledges are broken in the first few weeks of the New Year. Focus on your goals each and every Monday to maintain the momentum you need to make real change!

Make a move on your next date

admin — Mon, 08 Feb 2010 12:00:48 +0000

Invite family, friends or that special someone to exercise with you this week! Plan an outing that includes fun physical activity, like dancing, skiing or bowling.

Slim your salt intake

admin — Mon, 01 Feb 2010 12:00:27 +0000

On this week’s shopping trip, look for low-sodium or “no-salt added” soups, vegetables and beans. Skipping sodium can reduce your risk for high blood pressure!

Beat heart risk

admin — Mon, 25 Jan 2010 12:00:33 +0000

There are no visible symptoms of high cholesterol, and excess levels can lead to a heart attack – so know your numbers! Make an appointment to have your cholesterol checked this Monday.

Analyze your activities

admin — Mon, 18 Jan 2010 12:00:00 +0000

Think about why you haven’t been physically active and then brainstorm ways to move forward. Remember, exercise doesn’t have to be expensive, taxing or boring!

Slow is the fast way to lose weight

admin — Mon, 11 Jan 2010 12:00:03 +0000

If you need to lose weight, take it slow. 1 to 2 lbs. per week is a healthy and sustainable weight loss goal.

Make Monday the January of Every Week

admin — Mon, 04 Jan 2010 12:00:11 +0000

News Year’s promises only stick if we remember them. So revisit resolutions each Monday and take simple steps towards better health in 2010!

This Monday start your new year early

admin — Mon, 28 Dec 2009 12:00:54 +0000

Take stock of last year and resolve to do better, love more and live healthier. Write down five ways you can do these to get a head start!

This Monday step outside to de-stress

admin — Mon, 21 Dec 2009 12:00:52 +0000

Take a break from the stress of family togetherness for a brisk 10-minute walk. You’ll return to the festivities refreshed, relaxed and invigorated.

Warm-up your Monday for a livelier winter week

admin — Mon, 14 Dec 2009 12:00:02 +0000

Keep out of the cold by doing yoga, pilates, spin classes or cardio workouts. The warmth you’ll generate will keep heart and body healthy.

Don’t leave home hungry this Monday

admin — Mon, 07 Dec 2009 12:00:04 +0000

Have a fresh salad or soup before you head out to that holiday bash. You’ll eat less, feel better and have more time to concentrate on conversation!

Sleep more Sunday, stress less Monday

admin — Mon, 30 Nov 2009 12:00:37 +0000

A full 7 or 8 hours a night can reduce stress, help control appetite, lower blood pressure and boost your immune system.

This Monday give thanks with each bite

admin — Mon, 23 Nov 2009 12:00:16 +0000

Eat slowly and consciously, savoring your food and your company. It can take several minutes for your body to feel full. Give it time to tell you what it needs.

Quit and Stay Quit on Monday

admin — Mon, 16 Nov 2009 12:00:18 +0000

This week is the Great American Smokeout where local hospitals and chapters provide free resources on how to quit smoking. Use Monday as a weekly reminder to help you quit and stay quit!

Make Monday the January of every week

admin — Mon, 09 Nov 2009 12:00:16 +0000

Begin fresh by reaffirming your resolutions. Recommit every Monday to sustain your healthier lifestyle and look forward to feeling great.

This Monday police your portions

admin — Mon, 02 Nov 2009 12:00:43 +0000

Beware of words like jumbo, deluxe, super-sized and triple-decker. These items tend to be 2 or 3 times larger than healthy portion sizes. Aim for a daily intake of 2000 calories!

This Monday keep the candy in the bag

admin — Mon, 26 Oct 2009 12:00:02 +0000

Stay away from your kids’ Halloween treats in favor of sliced apples, unsalted nuts and antioxidant-rich, heart-healthy, organic dark chocolate.

This Monday eat in and save calories

admin — Mon, 19 Oct 2009 12:00:54 +0000

Cook at home and limit restaurant meals to one or two a week. Choose restaurants where you know their healthy options, or preview menus online.

This Monday resolve to think small

admin — Mon, 12 Oct 2009 12:00:49 +0000

Take one focused step at a time to reach healthful goals. Small changes, done consistently, add up to big improvements that last a lifetime.

Dance off the indulgence this Monday

admin — Mon, 05 Oct 2009 12:00:05 +0000

Take a waltz, swing, salsa or tango class to shed those unwanted pounds. It gets your feet moving, your heart pumping and helps with balance.

This Monday savor every bite

admin — Mon, 28 Sep 2009 12:00:15 +0000

Eat slowly and consciously, savoring your food and company. It can take several minutes for your body to feel full. Give it time to tell you what it needs.

This Monday go nuts

admin — Mon, 21 Sep 2009 12:00:37 +0000

They may be packed with calories – but all from healthy fats. Plus, their fiber and protein increase calorie burn and cut cholesterol levels. Try an ounce a day!

This Monday keep it clean

admin — Mon, 14 Sep 2009 11:00:53 +0000

Washing hands is one of the best ways to stay healthy as cooler damp weather and flu season approach. Try a hand-sanitizer whenever water is not available.

This Monday keep an eye on cholesterol

admin — Tue, 08 Sep 2009 15:47:38 +0000

Even adults as young as 20 should get checked. Take steps to keep your cholesterol under control. Say no to fried meals, processed meats and other foods high in saturated fat.

This Monday choose a smaller plate

admin — Mon, 31 Aug 2009 11:00:33 +0000

Your helping will seem bigger, and your waistline will grow smaller. An additional 100 calories per day translates into 10 extra pounds per year.

This Monday make over your fridge

admin — Mon, 24 Aug 2009 11:00:17 +0000

Switch whole milk with skim, and sugary soft drinks with pure fruit juices. Ditch the processed foods and fill your fridge with fresh hardy produce.

Step up this Monday to health

admin — Mon, 17 Aug 2009 12:00:58 +0000

Skip the elevator and use the stairs. Don’t park so close to the door. Take a brisk walk at lunchtime. Or try some fast-paced chores at home.

Make moving fun for kids this Monday

admin — Mon, 10 Aug 2009 12:00:43 +0000

Ask kids what outdoor games, sports and exercise they like, then invite their friends. The more fun they have, the longer they’ll stick with it.

This Monday get your life on track

admin — Mon, 03 Aug 2009 12:01:22 +0000

Write down how you spend your days, and then evaluate. Prioritize your time with exercise, wholesome meals and family fun – and stay happy!

This Monday base your day on breakfast

admin — Mon, 03 Aug 2009 11:00:32 +0000

Start with carbohydrates, protein and a little fat – to keep your motor running. Studies show that skipping breakfast leads to weight gain and sluggishness.

This Monday get the facts

admin — Mon, 20 Jul 2009 11:00:01 +0000

Ask a doctor or nurse which tests you need for your age, lifestyle and medical history. If they recommend a test, don’t wait – schedule an appointment!

This Monday build your brain with games

admin — Mon, 13 Jul 2009 12:00:12 +0000

Crosswords, Scrabble, Sudoku … any puzzle that taps your language or math skills can leave you sharp and stimulated. Just a few minutes a day boosts your brain power!

Give the gift of blood this Monday

admin — Mon, 06 Jul 2009 12:00:55 +0000

Every two seconds someone needs blood. You could save a life by donating to your local blood bank. It’s safe, and easy, and you get a free check-up!

This Monday prepare for the 4th with fruit

admin — Mon, 29 Jun 2009 12:00:01 +0000

Go red, white and blue with pomegranate, bananas and grapes in your salad. Blend strawberries, plain non-fat yogurt and blueberries for a smoothie rich in flavor and antioxidants. Who thought eating healthfully could be so patriotic?

Walk the walk this Monday

admin — Mon, 22 Jun 2009 12:07:46 +0000

It’s warm, the days are long, so start your week by calling a friend and challenging each other to walk a little farther and faster than last time.

Up activity this Monday

admin — Mon, 15 Jun 2009 11:00:11 +0000

A sedentary lifestyle greatly increases your risk of chronic disease. Get active – it’s summer! Just 30 minutes a day – jog, walk, bike, hike or swim!

This Monday ban the tan

admin — Mon, 08 Jun 2009 12:00:06 +0000

Summer is the high-risk season for skin cancer. Apply sunscreen daily, wear a wide-brim hat and have a dermatologist check your skin every year.

Get your family moving together this Monday

admin — Mon, 01 Jun 2009 12:00:00 +0000

Start this Monday with a family stroll around the block. Hike, swim or shoot hoops. Bond while you build health!

This Monday plan a week of healthy meals at home

admin — Mon, 25 May 2009 12:00:39 +0000

Write down your ingredients then shop ahead to avoid stress. Stick to your intention of cooking in. You’ll eat more healthfully, and you’ll have more family time!

This Monday rev up by relaxing

admin — Mon, 18 May 2009 12:00:20 +0000

Spend 30 minutes a day taking a stroll, stretching or doing yoga, playing with the dog, meditating, reading or listening to music. Regular relaxation revitalizes energy levels! Why not Move It Monday. (pdf)

This Monday strike the alarm on strokes

admin — Mon, 11 May 2009 12:00:21 +0000

Stroke is the nation’s third leading cause of death. Control high blood pressure, quit smoking, manage your cholesterol and get out and exercise regularly with Move It Monday. (pdf)

On Monday try low-sodium Mexican

admin — Mon, 04 May 2009 12:00:15 +0000

This year on Cinco de Mayo cut out the salt. Dip veggies instead of salty chips into salsa. Steer clear of fatty, salty cheeses and avoid processed canned beans – why not soak and cook your own dry beans for better taste and higher health.

Mini-exercise every Monday

admin — Mon, 27 Apr 2009 12:00:13 +0000

Set mini-exercise goals while you build endurance. 10 minutes at first, 15 minutes the next time. Do as much as you can. Take pride in your accomplishments.

Explore our planet this Monday

admin — Mon, 20 Apr 2009 12:00:27 +0000

Walk in the park, plant a tree, start a garden. Connect with the natural world to feel more relaxed, centered and hopeful about our future.

Sleep more Sunday, stress less Monday

admin — Mon, 13 Apr 2009 11:00:58 +0000

A full 7 or 8 hours a night reduces stress, helps control appetite, lowers blood pressure and boosts your immune system.

This Monday police your portions

admin — Mon, 06 Apr 2009 12:00:51 +0000

Beware of words like jumbo, deluxe, super-sized and triple-decker. These items tend to be 2 or 3 times larger than healthy portion sizes.

Check your numbers this Monday

admin — Mon, 30 Mar 2009 13:00:23 +0000

Find out your blood pressure, cholesterol, triglyceride counts and body mass index with your doctor’s help. It may just save your life.

You’re #1 this Monday

admin — Mon, 23 Mar 2009 13:35:41 +0000

Put exercise, healthy wholesome meals and snacks, and a piece of fruit at the top of your To-Do’s. You’re worth it.

This Monday go green

admin — Mon, 16 Mar 2009 13:39:18 +0000

Whether or not you’re Irish, reach for cabbage. It’s loaded with fiber, Vitamin C and cancer-fighting punch. And it’s delicious, too!

How will you spend your 2000 this Monday?

admin — Mon, 09 Mar 2009 13:00:00 +0000

Budget your calories wisely to keep them under 2000 today. That’s the daily allowance the FDA recommends for most adults. Consult with your doctor for more specific recommendations and go online for calorie-conscious menus. Try to keep it under 2000 all week!

This Monday your mission is nutrition

admin — Tue, 03 Mar 2009 13:00:44 +0000

Celebrate the start of National Nutrition Month by coloring your plate with a rainbow of vegetables! Red peppers, white cauliflower, orange yams – a delicious painting of possibilities, all healthy.

Take Monday To Heart

admin — Mon, 09 Feb 2009 14:43:23 +0000

Why not be your own Valentine for a change? Start your week by assessing your risk of cardiac disease, exercising at least 30 minutes, and eating a diet low in saturated fats and cholesterol.

This Monday involve your kids in the kitchen

admin — Mon, 02 Feb 2009 17:50:35 +0000

Children are more likely to try new foods if they help in meal prep. Have them measure, wash, chop, and serve – and you’ll have a healthier, and happier, household.

winter blues

admin — Mon, 26 Jan 2009 08:00:32 +0000

Winter blues got you feeling blah? This Monday, brighten your mood by heading outdoors with friends and enjoy fun activities like walking, skiing, or ice skating. Socializing with friends is great way to boosts your health and spirits.

Stairs not elevators

admin — Mon, 19 Jan 2009 08:00:13 +0000

Time to move it this Monday! Use the stairs instead of the elevator, or get out and hit the streets this lunch hour. Every step you take is a step to health.