Tuesday, April 19, 2011

It's Ten Tip Tuesday!

Hi Everyone.  Here's a list of Ten Wellness Tips that I hope you can benefit from.  I would love to hear some of your wellness tips too, if you are willing to share.  I also hope to post other "Ten Tip Tuesday" blogs in the future.  Read on, and most of all, here's hoping this finds you happily working on your own state of wellness.

1.  Aim for a Five Star Day, and see how good it feels.  Give yourself one star for each of the following you have done in one 24 hour period:  completed a workout; written down everything you ate and drank; slept for at least 7 hours; stretched for 10 minutes; and given yourself a sincere positive comment.  You could even create a Five Star A Day Chart to use everyday for a week, for a Five Star Week!

2.  Try adding cinnamon to your diet.  (No, that doesn't mean you give yourself permission to bulk up on cinnamon rolls).  Research has linked cinnamon with reduced levels of blood sugar, cholesterol and triglycerides in people with type 2 diabetes.  Cinnamon also has polyphenols--antioxidants that can improve the health of your arteries.  The recommended daily amount to add to your diet is 1/2- 1 1/2 tsp.  Try adding cinnamon to oatmeal, yogurt, smoothies, lattes, peanut butter, sweet potatoes and chicken or pork recipes.

3.  Practice the "plank pose" to build those core muscles that support your back and stomach.  See if you can work up to being able to hold the pose for 30 seconds at a time.  Unsure of what the plank is?  It looks like the "up" part of a pushup.  The more advanced plank has your forearms on the floor.
4.  Next time you have an urge to overeat, set a timer for ten minutes and drink a glass of water.  If you're still hungry after ten minutes, try a healthy snack.  Meanwhile, make yourself a list of things you can do during those ten minutes.  Take a bath?  Call a friend?  Organize the junk drawer?  Go through some photos?  Put your list where you can easily find it.

5.  Mary the Optimist says, "Concentrate on your strengths, not your weaknesses!"  Not sure of what those strengths are?  Shame on you.  Well, how about if you think back to some of the compliments you've received lately.

6.  Try to switch what you wish you were doing with what you are doing.  For example:  If you wish you were spending more time with your family than spending extra time on work, make it happen!

7.  If you have trouble with heartburn, try sleeping on your left side.  Your esophagus curves a little bit at the entrance to the stomach , so sleeping on the left side makes the angle sharper, and this can prevent acids from going up the esophagas.

8.  If you just make this one change--having either an open face sandwich or 1/2 sandwich for lunch, instead of having a whole sandwich, you can save about 80 calories a day.  Over time that means that you'll lose at least one pound every seven weeks.  That's over 7 pounds a year.  Not bad!  Fill the rest of your plate with vegetables and fruits.  You might not even notice a difference in the fullness and enjoyment factors.

9.  The maxiumun # of hours to wait between workouts is 48.  That's because a study found that if you are inactive longer than two days, then the calories that you normally burn during your workout will start to be stored as fat.

10.  If a food is labeled as "light" it means that is contains 33% less calories, or 50% less fat or 50% less sodium than the regular version of that food. 

That's all folks.  I hope you found this information useful.  Until next time.............Be Well!


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