We are constantly bombarded with the positive benefits of exercising daily, reducing stress in our lives and eating a healthy diet,. We hear these three activities will lower our risk for heart disease, for adult onset diabetes, for cancers, and for high blood pressure, etc. It sounds so simple, but is so hard to incorporate into our daily lives. And now we are entering into perhaps the most stressful time of year, the holidays. How can we manage? One small step at a time is best and most apt to lead to good daily habits.
Exercising Daily: I'm sure most of you have heard recently that as much as one hour a day of exercise is recommended. If you read the "small print" you will find that anything counts; doing the stairs, gardening, cleaning, etc. Even moderate exercise makes a huge difference in how you feel and what illnesses you get.
Reducing Stress: Do you recognize your signs of stress? Tight muscles, headache, upset stomach, and irritability are just a few. How do you deal with them? Safe ways include talking it through, writing in a journal, utilizing relaxation techniques, exercising, walking, and meditation.
A Healthy Diet: You know: reduce fat, especially animal fats; include the basic food groups, especially vegetables and fruit, and don't forget fiber! Use salt/sodium in moderation. The same goes for alcohol and sweets. If you are generally healthy, use the 80-20 rule; eat well 80% of the time and you can enjoy "treats" the rest of the time. Below is a recipe that includes most of what you need. It is from the fall Newsletter of the American Institute for Cancer Research. Nutrition Hotline is 1 800 843-8114.
Barley, Turkey and Butternut Squash Casserole