Tips for Healthy Living

Get outside and take advantage of sunlight’s natural benefits. Participating in outdoor activities can improve your mood and keep you motivated but don’t forget the sunscreen!

Pack your own lunch. You’ll have better control over what you’re eating.

When ordering or preparing a salad, get the dressing on the side. As you eat, dip your fork into the dressing before taking a bite. This move maintains taste while cutting the amount of salad dressing and calories.

Complete an exercise goal – and be rewarded! Set aside some money every week, and prepare to pamper yourself with a favourite spa treatment.

Drink more water! Refresh and hydrate by adding a twist of lemon or lime to a tall glass of ice water.

Enjoy healthy, small snacks throughout the day. It will help avoid overeating during mealtime.

Make it your mission to move. After a meal, take a stroll after dinner, walk around the block, or pop in on a friend down the street.

Fire up the grill as nutritious way to prepare vegetables and cuts of lean meats and fish. Dry spice rubs and marinades are a great way to infuse low-fat, low cal flavour.

Bring some zing to your meals with herbs, spices and seasonings that are a low fat way to bring out the flavour of your food.

Stock your pantry with easy, convenient snacks that are already portioned out. No counting, no measuring, just an enjoyable eating opportunity!

Light a scented candle to quickly create a relaxing atmosphere. Choose a fragrance that’s light, not overpowering.

Fit a little exercise into your work day. If you work in an office, get up every 30 minutes and go for a walk to get your blood flowing and your muscles moving.

Take a quiet moment – at your desk, driving the car, cooking food – to do some deep breathing. Inhale and count up to 5 seconds, hold for a few seconds, and release slowly. The exchange of oxygen and carbon dioxide is great for blood and cells.

Remember exercise can be fun. Skip the gym go for a walk, play tag with kids or have a round of golf instead. When you commit to an activity you actually enjoy, it’s easier to stay off the couch.

Drink a few gulps of ice water first thing in the morning. It will help wake you up.

Skip the elevator. And the escalator. Take small steps towards feeling better every single day by opting to take the stairs when you’re heading up or down.

Don’t skimp on sleep. Getting your forty winks is essential to physical and emotional health. Being well rested also makes it easier to maintain a balanced diet.

Consider parking a little farther away than your desired location. You’ll be able to fit in a brisk walk and increase the exercise in your day.

Go ahead and guffaw. Laughter is the best medicine – it builds core muscle strength, relieves stress, burns calories, and improves overall mood.

Reclaim your weekend. Carve out some time to take a break from chores and errands. Sip some tea, put your feet up. Start actually relaxing during your free time.

Stand tall. Not only does straightening your posture improve appearance, it protects from undue wear on your spine, back, joints, and hips.

Switch off the TV and laptop an hour before bed. The blue light from the glowing screens may keep you awake by suppressing the hormone that regulates your body’s clock.

Don’t wait to wash. Protect against colds, flu and other infectious diseases by regularly washing your hands with soap and water.

Eat slowly! It takes about 20 minutes for your brain to register that your stomach is full. By eating slowly and stopping when you don’t quite feel full will help you eat enough to satisfy your hunger. You’ll enjoy your food more.

There’s nothing wrong with a sweet treat. When you feel the need reward yourself with at taste that will satisfy your sweet tooth.

Take some tasks off your to-do lists. Conquer the easy ones like cleaning out your desk or making that overdue appointment. Small moves are quick to complete and yield a sense of accomplishment.

Find a fitness partner. It’s much more fun to reach your exercise goal by pairing up with a friend to help motivate and support you.

Keep your taste buds tantalized. Create your own stash of healthy, delicious recipes. Swap favourites with friends, and clip and bookmark inspiration from magazines and websites.

Appreciate the small victories. When you reach a fitness goal, complete a project at work, or strike a tricky task off your to-do list, tell some friends and find a way to celebrate.

Enlist your own personal pep squad. Tell your friends and family about your health and diet goals. Sharing with others means you’ll have the support to keep motivated.

Swap your bad habits for better ones. Replace smoke breaks with walk breaks, or switch an hour of TV for an hour of playing outside.

Start stepping off the scale. Weighing yourself doesn’t necessarily measure the positive changes to your body – such as lost inches or increased muscle mass. So take a break from tracking pounds daily and do it once a week to check you are on track to meet your goals.

Don’t cut out your favourite foods all together. If your favourite foods are high in fat, salt or sugar, reduce how much of these you eat and how often you eat them.

For your favourite recipes, cut the call for salt in half. You probably won’t notice the difference. For flavour, replace salt with an herb or spice, flavoured vinegar, citrus juice or peel.

Save time by using your freezer wisely. Cook once and prepare enough for several other meals, then freeze and enjoy a healthy, ready-made dish anytime.

Schedule time for exercise. Make it as important as a can’t-miss doctor’s appointment. It will become a commitment you’ll think twice about skipping.

Feeling tired and drained? Exercise is the best energizer. Not only does it give you a boost, it’s also an effective reliever of stress and improves your mood.

Become a team player. Need that extra bit of motivation to get out there? Join a sports league, and participate regularly in a fun activity. You’ll make new friends and get exercise at the same time.

Find fitness in your everyday chores. Wash your windows, wash and wax your car by hand, mow your lawn, pump gas and clean your windshield. You’ll burn calories and enjoy the results of all your efforts.

Make the most of multitasking. Why not talk on the phone and do some lunges at the same time. Or get the blood flowing with jumping jacks while watching commercials?

Take a timeout from snacking by drinking more water. Keep a bottle in your bag or on your desk. Not only does it help you feel full, it hydrates.

Establish a regular sleep-wake cycle. Try waking up the same time everyday – even on weekends. Your body’s internal clock will be primed to prepare you for a restful sleep every night.

Limit your consumption of caffeine and alcohol in the late afternoons and evenings. They can make it harder to nod off at night and disrupt your sleep patterns.

Implement a ‘wind down’ period every evening before bed. Establish a routine that cues your body and mind that its time to rest. Take a bath, read a book, or listen to some soothing music.

Avoid eating while watching TV! While it’s a favourite pastime, it promotes mindless eating. Your mind is focused on the entertainment, not the amount of food you’re putting in your mouth.

Never starve yourself. You might think of skipping a meal, but the more you deprive yourself, the more likely you are to binge later. Maintain a regular eating pattern throughout the day, so you’re never tempted to binge.

Ordering an appetizer with your meal? Try soup made with broth instead of higher calorie menu items.

Participate in a charity walk. It's a great way to get some exercise while you help others.

Exercise for healthy bones. Walking is a great activity that can help maintain bone density.

Exercise during rush hour! When you're finished, your commute will be easier and quicker.

Kids sporting events are a great opportunity to exercise. Don't sit in the bleachers, walk the perimeter of the field as you cheer on those pint size athletes!

Take your kids to the park and join in the fun. Get off the park bench empty and participate!

Eating out? Choose menu items listed as baked, broiled, grilled, poached or steamed.

Be a role model. Your children are more likely to embrace healthy eating and exercise if they watch you lead the way!

Eating out? Try to avoid the bread basket - save your appetite and calories for the meal.

Reward fitness milestones with new exercise gear or a post-workout massage.

Want to make those crunches go quickly? Try doing sit-ups while watching your favourite TV program to add some entertainment to your exercise routine.

If you purchase food in bulk, portion out the proper servings before you store. It saves time when you go to use the product.

Don't let technology keep you from being fit! You can burn extra calories by getting away from your desk and visiting your co-workers instead of calling or emailing them.

When you're finished with a meal or snack, brush your teeth. It can serve as a psychological cue that you're finished eating.

Get to know your neighbourhood – and your neighbours – take an afternoon stroll with someone from your block.

Choose foods that satisfy the senses. A variety of tastes, colours and textures can liven up your daily meal plan.

Keep smart snacks on hand in case you get hungry throughout the day.

Do the temptations at work have you eating more often and less healthy options? Bring pre-portioned snacks so you can pass by the kitchen but still enjoy your snack break without feeling guilty.

Tired of the same recipes? Take a cooking class at your community centre or local cooking school, especially one that focuses on nutritious eating. You’ll be surprised at how much more variety you have to choose from.

Don’t eliminate favourite dishes from your diet – give them a face-lift by substituting lower fat, sugar and salt options.

Stock your refrigerator so the more nutritious items are at the front. That way you are more apt to choose those when you’re feeling hungry.

Spicy foods satisfy your senses – and your appetite! Add spicy peppers or hot sauce to add punch to your food. You’re also likely to drink more water when you fire it up.

Remember, frozen fruits and vegetables are just as nutritious as fresh – so stock up the freezer and incorporate them into a variety of different recipes.

Are you stressed about what to make for dinner? Plan meals ahead so you can shop and prepare a balanced meal without having to think about what to have at the last minute.

Freshen up old favourites with new and trendy flavors to give your meal some excitement. Serve a mango salsa with your fish or try an avocado on your tuna melt.

Get motivated by signing up for a class at the gym. There’s something for everyone from aerobics to spinning to kick-boxing so you can have fun and get a power work out.

Set goals that are attainable for you – whether it’s to run a 10K or simply walk 1 mile.

Get moving for a good cause – other than your health! Many charities have walks runs throughout the spring, summer and fall months and they welcome any and all participants.

If you can’t miss your favorite soap opera, get on the stationary bike, elliptical trainer and or treadmill and watch TV while you work out – especially on those rainy days.

Take a “power” lunch at work. Leave the building and walk for 30 minutes around the area. You’ll not only get some great exercise, you’ll also get to clear your mind.

If the gym isn’t your thing, try working out with DVDs. Today there are several to choose from, including yoga, pilates, aerobics and strength training – and you can mix and match for variety in your routine.

Be sure to always hydrate yourself pre-and post-workout. You need to replenish the fluids your body is losing while sweating.

Remember, everything counts – so if you find it hard to work out in one big chunk of time try it in 10, 15 or 30-minute increments – it all adds up!

Pedometers are an inexpensive way to keep track of your daily activity. Just snap it onto your belt or waist – and you’ll see how quickly your busy day turns into a good work out routine! Aim for 10,000 steps a day.

Treat yourself to dessert — sensibly. Balance out a favourite treat with fruits and vegetables throughout the day to keep your healthy eating on track.

Like to dance? Put on your favourite music and dance to the tunes for 15-30 minutes — what a way to burn calories!

Like to read? Instead of grabbing a chair take that book to the gym and read it on the stationary bicycle — a great way to exercise your mind and body!

Incorporate green foods into your daily diet. Add broccoli, green beans, green peppers and spinach to your favourite sandwich or pasta to help get those servings of vegetables.