STRAP ON A PEDOMETER!
Let's be honest: Seeing a number at the end of the day can make getting more walking in a lot more fun (talk about instant gratification). Not bad for an investment of around $15.
Striving to reach a goal, such as 10,000 steps at day's end, can be just the motivation you need to keep moving. Researchers affiliated with Stanford University looked at the results of 26 studies involving the use of pedometers in adults. They found that the study results showed that people who used pedometers significantly increased their physical activity -- and took more than 2,000 steps per day more than study participants who didn't use pedometer. Further, the researchers noted two physical benefits as a result of wearing a pedometer -- a decrease in the volunteers' BMIs ( body mass index) and their systolic blood pressure.
DRINK TWO CUPS OF TEA A DAY!
With each sip of green or black tea, you get health-promoting substances: two potent flavonoids -- anthocyanin and proanthocyanidin -- and a healthy dose of catechin. Green tea in particular is loaded with the catechin called EGCG (epigallocatechin gallate), which is suspected of having some anticancer properties. And it's LOW in calories (try switching to Stevia for a sweetener!)
SWITCH TO WHOLE GRAIN!
Switching to 100% whole-wheat or whole-grain bread is easy, especially now that so many 100% whole-wheat products are available in supermarkets -- from hot dog buns to breakfast cereals to pasta.
Whole grains are naturally low-fat and cholesterol free; contain 10% to 15% protein; and offer loads of fiber, minerals, vitamins, antioxidants, phytochemicals, and more. Whole grains can help to protect you against cardiovascular disease, stroke, diabetes, insulin resistance, obesity, and some cancers. And you may see a difference quickly, some experts say.
SWITCH TO HEALTHIER FATS!
When cooking, it's best to replace butter, margarine, or shortening with an oil that has more of the "better" fats and less of the "worst" fats -- like saturated fat -- whenever possible. If a bakery recipe calls for adding melted butter, shortening, or margarine, that's your clue that you can probably switch to canola oil without any change in texture.
CUT DOWN ON SODIUM!
Don't know why this counts - but they are the dr's! Sodium is a problem for lots of Americans, especially those with high blood pressure. And the key to cutting back, says Collins, is to eat fewer processed foods.
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