- Don’t forget to make your grains WHOLE: If you’re a sandwich lover, a wonderful way to add nutrition to your meal is to switch out your processed flours for whole grain versions. The added fiber from whole grain products provides many health benefits including helping you to stay full longer. This can be a smart strategy for eliminating high calorie snacking and keeping your food choices more mindful all throughout the day.
- Keep it Colorful: When packing your lunch make sure you take an assortment of brown bag items with you. If your lunch consists of a sandwich and potato chips, you’ll notice an important element is missing: COLOR! Color is a simple way to do a variety check. Consider adding to your brown bag items, colorful veggies such as carrots, bell pepper, cucumber, and tomato. These beautiful, bright veggies add fun to your bag and help to meet your nutrient goals. Also, if you want a fun way to motivate yourself in the veggie department, add healthy dips to your brown bag. Guacamole, salsa, and hummus all make wonderful, quality dips that make eating healthier fun and tasty!
- Fresh and Fabulous Fruit: There’s no better way to end your brown bag feast than with flavorful fruit. Fruit can brighten every brown bag by providing sweet, delicious, super food goodness without adding the calories, sugar, and fat found in most sweets. Fruit makes a perfect, healthy dessert or mid-afternoon snack. Plus, the fiber in fruit will give you a treat that lasts. Strawberries, bananas, oranges, and apples are all easy to prepare, delicious, and colorful fruits to add. Treating yourself to healthy fruits will leave you saying YES to your health and the brilliance of a simple and delectable brown bag lunch.
What is high blood pressure, and how is it measured?
Blood pressure is measured using an arm cuff that inflates until it momentarily stops the pulse, and the arterial pressure at that point, called "systolic" pressure, is reflected as the larger number at the top of a standard blood pressure reading. The cuff then releases and once the pressure within the artery reaches it's minimum, the second measurement is taken, called "diastolic" pressure. This is the amount of pressure in your arteries in between heart beats, and is reflected as the lower number at the bottom of a standard blood pressure reading.
Normal blood pressure is defined as having a systolic measurement of less than 120, and diastolic measurement of less than 80. Blood pressure can fluctuate naturally, minute by minute, day by day, due to a number of factors. But if repeat measurements routinely read higher than 120/80, a person is considered to have high blood pressure, or hypertension.
Why is blood pressure important?
Blood pressure is another measure of cardiovascular health. Our arteries are much like a garden hose. When flow is restricted at some point, pressure within the hose increases. When a person has high blood pressure, it means quite literally that the blood flowing through their arteries is placing more pressure than it should on their arterial walls, also putting more strain on their heart, and increasing the risk of heart attack and stroke. High blood pressure often has no symptoms, so routine monitoring of blood pressure is an important preventive measure. Even if your blood pressure is normal, a healthy, active lifestyle can help reduce your risk of future hypertension.
The wellness program offers comprehensive health-related physical fitness assessments. Contact us for more information. If you have any concerns about your blood pressure, consult your physician.