Excerpted from:UMR's digital publication "Healthy You"

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• Take time to savor the flavors and aromas. Enjoy the visual appeal of your meal. It takes 20 minutes for your stomach to get the “full” signal. The faster you eat, the more likely you are to overeat.

• Say “NO” to seconds! Make it a standing rule not to take second helpings. Remember that tomorrow will bring good things to eat, too. • Don’t skip meals. When you come to the table starved you’re more likely to eat the wrong foods.

• Don’t try to completely avoid your favorite foods. Plan on when and how much you’ll have or you might give in to sudden cravings.• Drink plenty of water each day.

• Try not to eat anything close to bedtime.

• Do 10 minutes of body-weight exercises (push-up, crunches, lunges) in the a.m.

• Take a short recess from your work; go for a walk to burn off energy & stress

• Do housework or yard work to focus on stretching & lifting for 10 minute intervals

Rich sauces, fried foods, butter, desserts with whipped cream piled high. They’re so tempting and so hard to resist. These foods taste great, but if you overeat you may feel sluggish or guilty later. Making a few healthy changes to the way you eat can make a big difference in how you feel.

• Make sure you are reaching for right-sized portions• Get 45 minutes of exercise every day • Eat slowly • Limit your sugar intake to 1 small treat per day • Cut the caffeine • Limit alcohol intake to 1 drink per day for women; 2 for men • Substitute whole grains for processed grains • Make sure your plate has 2/3 fruit & veggies and 1/3 animal proteins • Avoid fried foods

Ideas for Short Bursts of Activity

MARCH is Nutrition Month

Quiz1. What is the definition of a SMART Goal?

A: Small Measurable, Action-based, Reasonable and Timely.

2. Name something you should definitely DO to help ensure good nutrition for you and your baby when you are pregnant.

A: Eat a healthy, well-balanced diet. Drink plenty of fluids, especially water. Talk with your doctor. Take a prenatal vitamin.

Broccoli-Bacon Salad

Instructions:

Whisk garlic, mayo, sour cream, vinegar & sugar in a large bowl. Add broccoli, water chestnuts, bacon, cranberries and pepper.

Stir to coat with the dressing.

• 1 clove garlic, minced• ¼ cup low-fat mayonnaise• ¼ cup reduced-fat sour cream• 2 teaspoons cider vinegar• 1 teaspoons sugar

• 4 cups finely chopped broccoli crowns• 8-oz can sliced water chestnuts, rinsed & chopped• 3 slices cooked bacon, crumbled• 3 tablespoons dried cranberries• Freshly ground pepper to taste

Ingredients:

UnitedHealthcarewellness program

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