5 must do tips for a Healthy New Year
If you do nothing else for your health-Buy a PEDOMETER. Make it a goal to get 10,000 steps a day. You can get the steps by simply walking, going about your daily activities, shopping, or dancing. Yes-dancing. When I have to get more steps in my day, I will put on my favorite music or television show and dance around my family room. I might also add some running in place, marching, side steps or fast walking around the house. You would be amazed at how steps accumulate just from moving. You would also be amazed at how few steps you get if you are not focused on moving. When I work at the office, if I don't take a lunch hour walk ( I usually go out for 30 minutes) I would only get 1500 steps in a day. Those lunch time walks give me an additional 4000 or more steps.
EAT BREAKFAST. Research has shown that people who skip breakfast pack in more calories throughout the day. By starting your day with breakfast you are telling your body it is going to be well fed throughout the day and you needn’t binge at points of hunger. A great breakfast is fresh fruit especially berries, high fiber low sugar cereal, live cultured plain yogurt and a cup of coffee or tea. A few times a week you may want to add an egg for additional protein. That’s great on days you are working out at the gym or getting heavy-duty exercise. We usually have fruit and cereal for breakfast. I also make smoothies in my vitamix with whole grapefruit other fruits and on days when I feel a little punky I may add a packet or two of Emergen C.
Spice up your food. INDIAN SPICES like curry powder, cumin, turmeric and cardamom are very healthy. These spices have antioxidant and anti-inflammatory properties that help to prevent illness. These are especially important during cold and flu season. Garlic and oregano are also excellent additions to any recipe and both can have antibiotic properties. We eat Indian food at least once a week, but often I add turmeric to my other food. Garlic is a daily food for me. I eat it raw on toast or throw chopped pieces in my soups etc.
Eat BROCCOLI several times a week. Broccoli is a great vegetable for fiber, vitamin C, and anticancer properties. Raw broccoli is great with low calorie dips made with live cultured yogurt. Cooked broccoli is very beneficial as long as when you eat it, the bright green color is still there. If I eat broccoli I feel like I am getting an excellent vegetable food. I often will order a side of broccoli when we eat out at restaurants. I find eating out lacks good servings of vegetables other than salad.
Include WILD ALASKAN SALMON in your diet at least once a week. This salmon is a source of the fish oil that prevents heart disease. Salmon is a great source of protein and has the good fat that protects the heart. I added a photo of my poached salmon. It was delicious (The recipe is below). We have salmon once a week. It is simple to cook. Simply cut the salmon in serving size pieces, top with butter, salt and pepper and bake for 10 – 15 minutes at about 400 degrees. Be careful not to overcook.
How to Poach Salmon
In a large saute pan, pour a little white wine or broth to cover the bottom, add salt and pepper, bring to a boil then simply add the salmon filet, cover the pan and let it poach for about 5 minutes. Take it out of the pan. You can sprinkle with lemon juice and refrigerate. Later I top the filet with a beautiful array of sliced cucumber, tomatoes, carrots, red onion. Top with capers. Delicious!!