Health Book_03-Special Features_2011_web.pdf - Blue Cross

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IIBlue cross Health BOOKa better way to eatTHE NEW FOOD PYRAMIDEat and exercise to a healthy life!THE NEW FOOD PYRAMIDMake half yourgrains wholeEat at least 3 oz. ofwholegrain cereals,breads, crackers, rice,or pasta everyday.1 oz. is about 1 sliceof bread, about 1 cupof breakfast cereal, or1/2 cup of cooked rice,cereal or pasta.Vary yourveggiesEat more dark-greenveggies like broccoli,spinach, and other darkleafy greens.Eat more orange vegetableslike carrots andsweet potatoes.Eat more dry beans andpeas like pinto beans,kidney beans, andlentils.Focus onfruitsEat a variety of fruit.Choose fresh, frozen,canned, or dried fruit.Go easy on fruit juices.Get yourcalcium-rich foodsGo low-fat or fat-freewhen you choose milk,yogurt, and other milkproducts.If you don’t or can’tconsume milk, chooselactose-free products orother calcium sourcessuch as fortified foodsand beveragesPhysical Activity: Be physically active for at least 30 minutes most days of the week.Go leanwith proteinChoose low-fat or leanmeats and poultry.Bake it, broil it, or grill it.Vary your proteinroutine - choose morefish, beans, peas, nuts,and seeds.
Blue Cross Health BOOKIIIbe healthy! be free!10 HABITS OF HEALTHY PEOPLEBelieve it or not, living a healthy life is simple. Here are basic health tips that could lead you tobeing fit and fabulous . Make it a habit to go back to these basic healthy habits now!12345678910Healthy people drink eight to ten glasses of water everyday. Drinking plenty of waterhelps flush out harmful toxins from the body. It also keeps you well hydrated, providingessential moisture to your skin and body.Healthy people exercise regularly. Thirty minutes of exercise everyday promotes betterblood and nutrient circulation to the body. Exercise helps tone and strengthen muscles.Studies have also shown that people who exercise regularly have a happier and morepositive disposition in life.Healthy people get enough sleep and rest. A good night’s sleep allows your tissues torejuvenate and get adequate amounts of oxygen. Enough rest will also help you feel lessstressed and cranky within the day.Healthy people eat lots of fruits and vegetables. An all-natural, organic and colorfuldiet of fresh fruits and vegetables ensures that your body is getting the right minerals andvitamins. This kind of diet also lessens your chances of being overweight or obese sincefruits and vegetables are high in nutrients but low in fat.10 HABITS OF HEALTHY PEOPLEHealthy people don’t smoke. Smoking increases your risk of lung cancer, heart disease,and a host of other illnesses. It also destroys the Vitamin C stored in your body and hampersblood and oxygen circulation in the body.Healthy people limit their intake of saturated fats. An unhealthy intake of saturatedfats, found mostly in butter, whole milk, cold cuts and beef, has been associated with awide range of medical conditions including heart disease, cancer, obesity and diabetes.Healthy people load up on fiber. Your risk of getting constipation, colon cancer andbreast cancer is dramatically reduced by increasing your fiber intake. Fiber also promotesa good digestive system. Fiber rich foods include whole grains and beans.Healthy people take the correct vitamin and mineral supplements. A multivitaminloaded with minerals, and preferably an anti-oxidant formula, calcium, folic acid, VitaminC and E, will add to your over-all health regimen.Healthy people avoid refined and processed food, sugar, white flour and alcohol.These types of food pack on the calories but are virtually zero in good nutrition.Healthy people know how to relax and unwind. Taking time out to de-stress everyday contributes greatly to your total well-being as a person. Meditation prevents you fromfocusing on negative thoughts and draining your mental and emotional energies. By takinga breather, you not only have a healthy body, but a healthy soul as well.10 HABITS OF HEALTHY PEOPLE
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