For Coordinators
November is American Diabetes Month. The risk for Type II
Diabetes may be reduced by maintaining a healthy body weight,
choosing a nutritious diet, and engaging in physical activity. Try
adding a variety of fresh fruits and vegetables to your diet this
month, and get up and enjoy some moderately intense physical
activity for at least 30 minutes a day.
Coordinator's
Tip #1
Have a healthy side dish at lunch. Replace your potato chips with
cut-up veggies and low-fat or non-fat dip. You will feel fuller,
and you'll have eaten more nutrients and fewer calories.
National Fig Week is November 1 through 7. Celebrate this week
by chopping some figs and adding them to your cereal for extra
sweetness and nutrition.
Cooking greens are the Vegetable
of the Month.
Work up a sweat with a buddy today. Tie on your sneakers, get
a partner, and get moving. Try going for a brisk walk or a run or taking
a class at a fitness center.
Coordinator's
Tip #2
Start your day with a 4 oz. glass of 100% fruit juice. And, don't
forget, orange juice isn't the only 100% juice out there. Try
apple, or grape, or even some blends such as orange banana. Your
body and taste buds will thank you.
Take a walk during your lunch break today. If you have 60
minutes for lunch, take 30 minutes to walk. If you have 30 minutes
for lunch, take 15 minutes to walk.
Didn't have time to go for a walk or get to the gym? Another great
way to add to your physical activity is to rake the leaves or
do some fall household cleaning.
Are you confused about the different kinds of physical activity?
Visit
CDC's
Physical Activity site
to get information on how much physical activity you should get, and tips for a successful physical activity
program for you.
Coordinator's
Tip #3
This weekend try adding a colorful variety of fresh vegetables
to your pizza.
Surprise your family by offering to cook a delightful, healthy
meal loaded with colorful vegetables. For a grand finale, throw
some fresh fruit in the blender with some low-fat frozen yogurt
and make smoothies for dessert.
November 14th is National Clean-Out-Your-Refrigerator Day. Do
you know what is at the back of your refrigerator? Try cleaning
out the old food and restocking your fridge with lots of fresh
fruits and vegetables.
Add a variety of colors to your fruits and vegetables. Adding
color means you're adding different varieties of vitamins and
minerals to your diet.
National Split Pea Soup Week is November 13 through 17. Warm up
with this delicious vegetarian
split pea soup. Peas are a good low-fat source of vitamin
A and vitamin C.
National Culinary Week is November 17 through 22). Put on an apron
and a chef's hat, and start cooking. Try taking a basic recipe
and adding your own personal touches. Add a dash of herbs or spices
to any low-fat steamed vegetable dish for a savory experience.
This is Take-your-dog-for-a-walk day. If you usually leave your
dog outside alone, take a minute to strap on your sneakers and
join him or her. If you already take your dog for a walk, extend
the usual time by at least 5 minutes.
Plantains are the fruit of
the month. This fruit can also be eaten as vegetable!
Be heart smart. Stay physically active and add fruits and vegetables
to your diet.
Start your day with a healthy breakfast. Try a piece of fresh
fruit and whole grain toast. Or have a 4 oz. glass of 100% fruit
juice and some oatmeal.
Energize your weekend by playing miniature golf on Friday evening,
hiking on Saturday, and popping in a yoga DVD on Sunday.
Beat the Monday Blues. Start your day off on the right foot — or
the left. Just make sure both feet are moving fast enough to get
your heart rate up. Physical activity releases chemicals in your
brain called endorphins. Endorphins are the body's natural pain
killer and natural mood booster.
This is National Parfait Day. Celebrate this special day by mixing
fresh fruit, low-fat yogurt, and granola.
Happy Thanksgiving. Remember there's a good chance there will
be leftovers tomorrow. So try to eat only until you feel satisfied
and not stuffed. Go for the dishes with the fruits and veggies
in them. Relax and enjoy your meal. Try to take at least a brisk 30-minute
walk sometime after dinner to get your body moving.
Cooking greens are the
vegetable of the month.
Participate in at least 30 minutes of moderate intensity
physical activity today by riding your bike, dancing or
cross-country skiing.
This weekend, prepare your fresh fruits and vegetables for the
week. This will save time. Next week, you can grab a small container
of prepared vegetables on your way out the door. Coordinator's
Tip #4
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