Try to build in physical activity into your regular daily activities. For example, park further away than you normally would and enjoy a 10-minute or longer walk in the morning and evening. Take the stairs instead of the elevator. Walk to your meeting across campus instead of driving. Walk to lunch. Replace a coffee break with a brisk 10-minute walk either inside your building or outside on campus. Walk up and down the soccer or tee-ball field sidelines while watching the kids play. Look for opportunities to be active in your daily life and you won’t feel like time is a limitation to being physically active!
Many of us face some real challenges when thinking about our mid-day meals. We want healthy options that will keep us full enough to avoid the vending machine mid-afternoon. We also need easy recipes we can make ahead of time. Most importantly, our healthy lunches have to actually taste good day after day! After all, if it doesn’t taste good, those vending machines and drive-through lanes will be harder to resist.
• Put leftovers to good use when preparing your lunches, and consider incorporating some of tonight’s dinner into tomorrow’s lunch. Slice leftover chicken or lean beef and serve it on top of whole grain pasta or salad greens, mix it into a grain salad, or make it into a sandwich.
• Homemade soups and stews are great options for to-go lunches. Try this Chicken & Vegetable Stew from the NIH National Heart, Lung, and Blood Institute.
• Whether it’s turkey and avocado or light cheese and veggies, a sandwich is an easy choice for a brown bag lunch. Change things up by using a whole grain tortilla wrap instead of bread. Just fill the wrap with the same fillings as you would put into a sandwich. Don’t forget your leafy greens!
• Pack meals that emphasize fresh produce, whole grains and lean protein to fuel you for the rest of your day so you won’t feel deprived.
• Smart Packing Tip: Temperature control is key when packing a lunch. Keep cold food cold (below 40°) and hot food hot (above 140°) as it travels. Use insulated lunch bags, coolers, thermoses, ice bags, and frozen gel packs to help with temperature control.
One more thing: when packing your lunch for the day, don’t forget to add in some healthy snacks. It’s important to eat regularly throughout the day. Waiting too long between meals can turn normal hunger pangs into out-of-control cravings, and it’s hard to make healthy choices when you’re that hungry! Keep healthful options—almonds, fresh fruit, string cheese, hummus with veggies for dipping—on hand to keep hunger in check.
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CTMC Home Health presents: Finding Balance Class for Seniors
July 15th from 2-3:00 PM @ the San Marcos Activity Center
Health Benefits of Water-based Exercise
- Water’s buoyancy virtually eliminates the effects of gravity. It supports most of your body weight and, thereby, acts as a cushion, reducing stress on your joints, muscles, ligaments, and tendons. It also aids blood flow back to your heart. So, your heart rate and blood pressure will not be as high when exercising in the water as it will be when exercising on land.
- Water provides resistance to movement in all directions. In a basic sense, water is an easily and instantly-adjustable weight-training machine. You can increase water’s resistance by speeding up your movement or using water fitness equipment, such as webbed gloves and floats.
Summer is a great time to make a splash! So, come join us at Aqua Pump! Find a class:
Texas State Employee Wellness Program -OR- Total Wellness at The San Marcos Activity Center