011019 SWB DIGITAL EDITION

8 x January 10 — 23, 2019 x www.SouthwestOrlandoBulletin.com
CONTINUED FROM PAGE 7
• Make healthy swaps. Looking for alternatives
is an easy way to eat healthier.
Consider swapping out heavier carbs
for vegetables such as grilled Portobello
mushrooms as pizza crust or zucchini
noodles instead of pasta. Swap mayo
for avocado when eating egg, chicken
or tuna salad. You can also use the
sweetness of ripe bananas to decrease
the need for added sugar in recipes like
cookies, muffins and pancakes. For an
additional nutritional boost, consider adding
a scoop of gluten-free protein powder
like Premier Protein’s line of 100% Whey
Powders, which are available in chocolate
or vanilla milkshake flavors and feature
30 grams of protein and 3 to 4 grams
of sugar per scoop, plus no artificial flavors,
colors or sweeteners.
• Get moving. Commit to stepping outside
and taking a daily walk. Whether it’s
1 mile or a walk around the block, you
can burn calories and receive the added
benefits of mental clarity, increased energy
and improved digestion.
“Use these tips as one small thing that
can make a powerful positive impact on
your day,” Chumbley said. “Choose one
of these and do it every day. Keep the
strategy simple, so you’ll be more likely
to stick with it. When implementing these
health tips, think ‘progress’ not ‘perfection.’
If you are progressing, you are
successful.”
(Family Features)
Source: PremierProtein.com
Wake Up Refreshed
Ready, set, go! Just as you would take
off at the starting line of a race, this hectic
pace is how mornings begin for many
men and women.
Instead of waking with dread to face
another frazzled morning, consider these
tips for a healthier way to ease into your
daily rituals. While these activities may require
you to allow extra time, you may be
pleased with the productive results.
• Meditate. A practice that has been
around for thousands of years may still be
one of the best stress busters for hurried
mornings. To start, find a place in your home
that is free of noise and distraction. Practice
sitting still, with eyes closed, and focus only
on your breathing. Using deep, controlled
breaths, try to steer your thoughts away from
negative and stress-inducing thoughts.
• Stretch. While the most healthconscious
person may opt for a morning
sweat-a-thon, working in some stretches
can also be beneficial. When you awake,
think about oft-used muscles and extend
each one for 15 to 30 seconds.
• Activate. Give your brain some fuel
in the morning while also doing something
nice for your mind. For example, journaling
is a gentle way to ease into your morning
and get your brain firing. If you can’t
think of a topic, simply write down a few
affirmations for the day, revisit a pleasant
memory from your past, or scribble down
a goal for the week. Journaling can be
an uplifting way to engage the mind and
express gratitude for the day ahead.
(Family Features)
Source: eLivingToday.com
Three Popular
Eating Plans You’ll
See in the New Year
If you’re thinking about revamping how
you eat this year, you might want to think
twice about the trendy dairy-free plans
that crop up on your social media feed,
as they could leave you missing out on
nutrients you need.
Three of the most popular and healthpromoting
eating plans of the moment
— the Mediterranean Diet, Dietary
Approaches to Stop Hypertension (DASH)
Diet, and Flexitarian Diet — all include
dairy milk as an important component,
and according to a study in the Journal
of the American Dietetic Association, it’s
hard to get nutrients you need without it.
New research also suggests that adding
an extra serving of dairy to the
Mediterranean Diet makes it even more
nutritious, boosting amounts of calcium,
vitamin D and potassium without exceeding
recommendations for nutrients to limit
like saturated fat and sodium, according
to a study published in The Journal of the
American College of Nutrition. A second
new study found not only does incorporating
more dairy improve the quality of the
diet, it benefits health, as well, specifically
improving blood pressure and levels of
good cholesterol (HDL) compared to a standard
low-fat diet, according to research in
The American Journal of Clinical Nutrition.
While the Mediterranean Diet typically
ALL THE WAYS TO GET HEALTHY.
ALL IN ONE PLACE.
JOIN NOW,
SAVE MORE.
$
10
JOIN FEE
UNTIL
JANUARY 10
$20 Join Fee until January 20
$30 Join Fee until January 31
How will you get healthier this year?
However you want to get there, you can start
here. At the Y, you’ll find the broadest array
of wellness offerings for all ages and abilities
because we’re here to help everyone in our
community learn, grow and thrive.
YMCA OF CENTRAL FLORIDA | ymcacf.org