Healthy Monday » monday tip

Snack healthy, shop lightly

jamie — Mon, 26 Jul 2010 11:00:54 +0000

Make a list before you take your weekly shopping trip. Snack on fresh fruit, unsalted nuts, or low-fat string cheese beforehand to avoid buying more on an empty stomach.

Think beyond the fryer

jamie — Mon, 19 Jul 2010 12:00:00 +0000

When eating out this week choose steamed, broiled or grilled dishes instead of greasy fried foods. It’s a simple switch that will drastically cut your trans fat intake!

Clean between the lines

jamie — Mon, 12 Jul 2010 12:00:10 +0000

Floss every day to remove plaque and food between your teeth that your toothbrush missed. Rinse your mouth with water afterwards.

Pencil in some push-ups

jamie — Mon, 05 Jul 2010 12:23:15 +0000

Get to know your schedule. Look at the week ahead and find several 30-minute blocks you can use for exercise. Write them on your calendar and look back next Monday to see how you did!

Sugar on ice is not nice

jamie — Mon, 28 Jun 2010 11:00:05 +0000

Beverages today are loaded with calories and sugar. Start this week by reading nutrition labels and choosing low-fat milk or water instead of soda or energy drinks.

Seek the summer shade

jamie — Mon, 21 Jun 2010 11:00:49 +0000

Help prevent skin cancer by staying out of the sun from 11–3, and by reapplying your sunscreen often. Don’t run out of sunscreen – Restock Monday.

Show ‘em what you got

jamie — Mon, 14 Jun 2010 11:00:29 +0000

Become a role model for your children! Start the week by organizing an outdoor game like softball or volleyball that the whole family can enjoy.

Feed your finances

jamie — Mon, 07 Jun 2010 11:00:44 +0000

You can save lots of money on family meals this week by eating at home! Make it a Kids Cook Monday for a healthy experience that everyone will enjoy!

Make healthy headlines

libby — Mon, 31 May 2010 12:00:51 +0000

This week, record your healthy behaviors in a journal. Then look back next Monday on everything you’ve done and set goals for the following week.

Avoid barbeque binging

libby — Mon, 24 May 2010 12:00:47 +0000

Stay on track this Memorial Day by using small dishes instead of picking from a larger bowl or package.

Wind down to amp up

libby — Mon, 17 May 2010 12:00:53 +0000

Stay alert by devoting 30 minutes a day to a relaxing activity like yoga, meditation or reading. Regular relaxation keeps you energized- get in the habit today!

Stay healthy under pressure

libby — Mon, 10 May 2010 12:00:22 +0000

Got stress? You may be at risk for high blood pressure. Visit your local pharmacy or schedule a screening with your doctor to get your numbers this Monday.

Do a Monday meet-up

libby — Mon, 03 May 2010 11:00:54 +0000

Start the week with a bit of fun! Pick an activity that you enjoy and find a group or club that shares your interests.

Take the action off-screen

libby — Mon, 26 Apr 2010 12:00:02 +0000

Stay healthy by limiting the time you spend in front of the computer and TV. This week plan a Move It Monday game night or after-dinner walk and give your eyes a rest.

Go green to be lean

libby — Mon, 19 Apr 2010 12:00:57 +0000

Start celebrating Earth Day this week with a Meatless Monday! Not only will you conserve water and reduce carbon emissions, you’ll cut your risk of chronic preventable disease.

Get active and relax

libby — Mon, 12 Apr 2010 11:00:36 +0000

Physical activity reduces stress by relaxing your muscles and improving your mood. Make this â€¨Move it Monday and experience the difference!

Stop and smell the rosemary

libby — Mon, 05 Apr 2010 12:00:33 +0000

Take time for a Mindful Monday – eat slowly to enjoy the flavors of your meal. You’ll also be more aware of when you’re full.

Read before every meal

libby — Mon, 29 Mar 2010 12:00:46 +0000

This week, check nutrition labels before you eat. And â€¨don’t be fooled by a low calorie count! Look at serving â€¨size and number of servings per package.

Stay one step ahead

libby — Mon, 22 Mar 2010 12:00:35 +0000

This week, make a list of diseases that run in your family. Next time you see your doctor discuss your risk and recommended screenings.

Visit the emerald aisle

libby — Mon, 15 Mar 2010 11:00:25 +0000

In the spirit of St. Patrick’s day, visit the produce section of your local market and stock up on lots of green! Try to incorporate some green veggies into every dish this week.

Capitalize on commercials

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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

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

Crosswords, Scrabble, Sudoku â€¦ 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

libby — 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

libby — 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

libby — 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

libby — 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

libby — 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.