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March 19, 2012

31 Days of Healthy Living: Week 4


Only two weeks left to go in National Nutrition Month. Enjoy this week's tips for living a healthier life-style.


MONDAY, MARCH 19TH
Load Up on Omega-3 Fatty Acids

Fish is a great source of omega-3 fatty acids. You can also try flax seed, which contains fiber, vitamin E, calcium and is low is saturated fat.  To release the omega-3 you should blend the flax seed then add it to your meal.

TUESDAY, MARCH 20TH
Get a Good Night’s Rest

Your goal should be to get 6-8 hours of sleep per night. A lack of sleep can contribute to weight gain, exhaustion and fatigue. Treat yourself right and turn in early tonight for some much needed ZZZZZs.

WEDNESDAY, MARCH 21ST
Focus on Your Bone Health

Calcium is best absorbed when your intake is spread throughout the day and is critically important for building strong, healthy bones. You don’t have to load up on dairy products to get your fill of calcium. Today, try spinach, kale or iron-fortified cereals.

THURSDAY, MARCH 22ND
Don’t Go Mellow on Yellow

Yellow peppers, pineapple and yellow corn are just a few great fruits and vegetables that promote better vision, a strong immune system and heart health. 

FRIDAY, MARCH 23RD
Understand Food Advertising

Take the time to read food labels so you know what you’re buying. And know how to decode advertising messages:


Calorie Free = Less than 5 Calories
Low Fat = 3 Grams or Less
Light or Lite = 1/3 fewer Calories than Regular Version


SATURDAY, MARCH 24TH
Pour a Bowl of High Fiber Cereal for Breakfast

Studies show that people who consume more fiber actually weigh less than those eating less fiber. Fiber helps to trigger a feeling of fullness making you less hungry throughout the day – just be sure to drink lots of water as well.

SUNDAY, MARCH 25TH
Whip Up a Scrambled Egg Substitute

Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese. This is a great alternative and the perfect way to start the day.


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