Tips and Information on Healthy Living

Rev up your day

You're exhausted and ready for a nap. But your to-do list isn't getting any shorter. Rather than reach for another cup of coffee, try boosting your energy with these tips:

  1. Get up, get moving. No doubt it's the last thing you feel like doing when you're wiped out. But exercise can wake you up and improve your mood. Take a quick lap around your workplace to stretch your legs and boost your energy.
  2. Lighten up. Need a pick-me-up? Studies show that laughter may boost levels of endorphins, your body's feel-good hormones. Find something funny that makes you smile or laugh. And pass it on.
  3. Snack smart. The energy rush you get from a sugary treat doesn't last long. Instead, opt for nutritious snacks that stick with you. Try low-fat yogurt topped with granola, baby carrots with hummus dip, peanut butter on whole-wheat pita chips or string cheese and grapes.
  4. Drink water. Even mild dehydration can make you feel tired. Challenge yourself to drink water with each meal in between meals. And don't forget to quench your thirst when you exercise. The added bonus? You'll get your legs moving with more frequent trips to the restroom.
  5. Unwind. Stress steals your energy. Take a time-out from the things that stress you out. Listen to music or do shoulder/neck rolls to relieve tension.

Tired of feeling tired? Imagine waking up and actually feeling rested in the morning. You want to feel this way every day, right? Unfortunately, getting a good night's sleep is not always easy, especially if you have sleep problems that keep you tossing and turning all night. Talk with your doctor about safe and healthy ways to improve your sleep.

Fire up with a healthy breakfast

When you skip breakfast, you skip out on nutrients your body needs to fire up your morning. You're also more likely to overeat at lunch and reach for sugary snacks midmorning. A balanced breakfast can set you up for success. It improves productivity and concentration. And it may even help with weight control. 

What dounts as a healhty breakfast? Fiber and protein together fuel your body so you feel satisfied longer. Go for a combination of high-fiber whole grains, lean protein, low-fat dairy, fruits and begetables.

Team up with coworkers for a better breakfast. Skip the doughnuts in the break room and bring a basket of fresh fruit to share.

  • Grab low-fat yougurt and sprinkle with high-fiber cereal or granola.
  • Microwave instant oatmeal and top with blueberries.
  • Blend your own smoothie with frozen fruit, yogurt and juice. Throw in spinach or kale for extra veggie power.
  • Make a breakfast sandwich with egg whites, deli sliced turkey breast and avocado on a whole-wheat English muffin.
  • Wrap a tortilla around vegetables, salsa and low-fat cheese.

Keep energy going through the morning with this recipe for Peanut Butter, Banana and Flax Smoothies.

Get smart

 June is Men's Health Month. Studies show men are less likely than women to address worrisome symptoms or go to the doctor. In aaddition to getting regular checkups, men can significantly lower their risk of developing serious conditions with healthier lifestyle choices like a balanced diet, maintaining a healthy weight, and not smoking.

Here are three essential tips to maximizing your health:

1. Get Sleep
Sleep 7-9 hours every night. Chronic conditions such as diabetes, cardiovascular disease, and depression have been associated with inadequate sleep.
2. Get Active
Exercise doesn't have to be a chore. Take advantage of the beautiful summer weather and go on a bike ride or enjoy an evening walk with your dog. Get your body moving at least 2 1/2 hours a week.
3. Get Checked
See your doctor for regular checkups. Pay attention to signs and symptoms such as chest pain, shortness of breath, and excessive thirst and see your doctor if you have these or other symptoms. Regular checkups can pinpoint conditions before they become a problem.

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