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Chesprocott Health Tips On Healthy Eating And Aerobics


The following are two of the Chesprocott’s Healthy Communities Coalition Health Tips, being offered by the Health District on a weekly basis throughout 2018:

Health Hint One

Americans eat a lot more calories today than they did just a few decades ago. Part of the problem is fast food and super-sized portions. Our food servings have doubled or tripled at restaurants, and even at home.

The key is to choose foods like fresh fruits and veggies. It is important to look for fiber and water-rich fruits and vegetables with minimal calories. Examples of filling fruits include cherries, strawberries, bananas, raspberries, and avocados. Examples of filling veggies include celery, asparagus, Brussels sprouts, baby carrots, and artichokes. These are all packed with health benefits and can fill you up without the extra calories.

Other easy ways to decrease portions is to use smaller plates. Do not eat from a bag or box or follow the serving size.

Here are some healthy snacks that all come in at under 100 calories:

  • Apple sauce with peanut butter and jelly
  • A banana-berry smoothie
  • Frozen fruits (grapes, strawberries, half of a banana frozen overnight)
  • Cereal and milk (skim)
  • Fruit and yogurt parfait
  • Reverse wrap (a slice of turkey, ham, beef or chicken, and half a cup of spinach)
  • Guilt-free popcorn (no butter)
  • Bread and jam (whole wheat slice of bread)
  • Rice cake with peanut butter and jelly
  • Veggie omelette
  • Fruit popsicle (half a cup of fruit, add water and freeze)
  • Fruit and cinnamon

 

Health Hint Two

Walking helps you stay fit and healthy. Being active even lowers your risk for serious health problems such as heart disease, stroke, Type 2 diabetes, depression and other mental health issues, falls, and some cancers.

Yet more than half of adults in the U.S. don’t get enough physical activity. What is enough? Adults need at least 2.5 hours—children about an hour—of “moderately-intense” aerobic activity each week for better health. Moderately-intense workouts include walking briskly, water aerobics, tennis, dancing, gardening and biking. Vigorously-intense workouts include race walking, jogging, or running, swimming laps, jumping rope, and hiking uphill.

Here are the top-10 calorie-burning cardio exercises and how many calories they burn per hour, based on average weight:

  • Running—120 pounds (545 calories), 150 pounds (681 calories), 180 pounds (817 calories)
  • Cross Country Skiing—120 pounds (475 calories), 150 pounds (602 calories), 180 pounds (735 calories)
  • Biking—120 pounds (472 calories), 150 pounds (562 calories), 180 pounds (684 calories)
  • Step aerobics—120 pounds (499 calories), 150 pounds (598 calories), 180 pounds (695 calories)
  • Skipping rope—120 pounds (570 calories), 150 pounds (704 calories), 180 pounds (817 calories)
  • Swimming—120 pounds (472 calories), 150 pounds (563 calories), 180 pounds (654 calories)
  • Eliptical machine—120 pounds (519 calories), 150 pounds (625 calories), 180 pounds (701 calories)
  • Dancing (intense)—120 pounds (511 calories), 150 pounds (601 calories), 180 pounds (695 calories)
  • Kickboxing—120 pounds (559 calories), 150 pounds (660 calories), 180 pounds (771 calories)
  • In-line skating–120 pounds (501 calories), 150 pounds (600 calories), 180 pounds (701 calories)

Other helpful ways to get in physical activity is taking the stairs instead of the elevator, walking up and down every aisle in a store, parking far away from your destination, doing house chores, etc.

 

 

Article source: https://www.cheshireherald.com/articles/chesprocott-health-tips-on-healthy-eating-and-aerobics/

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