We Like to Move It, Move It

Today’s world has made it far too easy to be sedentary. We get to work, sit for eight hours, go home, do a few things around the house, and then spend the rest of the evening sitting in front of the television.

Happy family playing with a soccer ballThe good news is that there are many little ways you can break the sedentary rut, and add more movement to your day. Here are a few ways you can mix up your routine:

  • Cross-train during commercials. Do jumping jacks, mountain climbers, or crunches.
  • Take the long way, or make more trips. When your running errands or doing chores, make several trips. You get bonus points if you are making several trips up and down stairs.
  • Get chores done. Garden, mow your lawn, or rake leaves to burn about 180 calories in just 30 minutes.
  • Walk while you talk. Have a walking meeting at work. Instead of meeting your friends at a coffee shop to catch up, grab your java to go, and talk while you walk around town.
  • Play at the playground. You’re never too old for the monkey bars or swings! This is another great way to spend time with your kiddos and create lasting memories.
  • Feel the grocery store burn. Ditch the shopping cart! Instead, carry two bags over your shoulder, and fill them up with groceries as you shop.
  • Time your vacuuming or dusting. Ready, set, go! Try to finish your chore in ten minutes – you’ll probably work a little faster.
  • Stand around. No, really. If you have a standing workstation, use it. If you don’t, stand up and walk around your office or cubical while you are on a conference call. Bonus points for engaging your core while you are standing.

For more tips on how you can be more active throughout your day check out some of our Wellness Toolkits.

If you want to support your school and a local charity by making a pledge to move more participate in the Healthy Life Fan Challenge.  

Lighten Up!

TraceyIn today’s fast paced-world, it is far too easy to become overextended and overstressed. Here are some simple ways even a stress ball like me can lighten up.

  • Relax.Take off your shoes, and walk in the grass. Take a deep breath, and stretch. Sip on a glass of wine.
  • Play a game. Whether it’s a game of Cards Against Humanity, Trivial Pursuit, or Pinochle, invite some friends over and have some fun.
  • Do something that takes your breath away. Cross something off your bucket list.
  • Create something. Paint a picture, make a piece of jewelry, or knit a scarf. I recently bought some coloring books that have taken me back to my childhood roots.
  • Explore.Take your bike on a new excursion, or hike a trail you’ve never taken before.
  • Be silly. Do something out of character, or play a harmless joke on a friend or a family member.
  • Take a picture. Try a new perspective.
  • Laugh.Pick a movie that will make you laugh and enjoy it with family, friend, or by yourself.
  • Play with your kids. Get down to their level and act like a carefree kid again.

Remember these tips the next time this crazy life has you stressed to the max. For more tips on how to reduce stress, check out these Wellness Toolkits.

Want to stress less, cheer for a university, and support a local charity—all at the same time? Make a pledge to stress less, and join the PacificSource Healthy Life Fan Challenge.

Taste the Rainbow

When you plate is packed full of color, it makes your meal much more appetizing and helps pack your diet full of much needed nutrition. But have you ever wondered what all those colors represent when it comes to your nutrition? Here’s a quick run-Saladdown:

  • Red: Red fruits and vegetables contain vitamin A (beta carotene) and vitamin C, and are typically high in manganese and fiber. Choose red bell peppers, tomatoes, raspberries, rhubarb, and beets.
  • Orange: Orange fruits and vegetables have vitamins A, C, B6, potassium, and fiber. Choose items such as carrots, sweet potatoes, oranges, pumpkins, orange peppers, and peaches.
  • Yellow: Banana packs a punch with potassium and fiber. Other nutrients you’ll find in yellow fruits and vegetables include manganese, vitamin A, and magnesium.
  • Blue: Blueberries—one of nature’s most powerful antioxidants—are loaded with fiber.
  • Green: Dark, leafy greens are packed with nutrients. Nutrient-dense greens include: avocado, sugar snap peas, green peas, broccoli, asparagus, green grapes, and zucchini.
  • Purple: This group includes vegetables like red onions and eggplant, and fruits such as blackberries, Concord grapes, currants, and plums. Purple indicates the presence of powerful antioxidants that protect blood vessels and preserve healthy skin.
  • White: White vegetables, such as cauliflower, rutabagas, and parsnips shine with nutrients like vitamins C, K, and folate, and they contain fiber.

So next time you dish up, pack your plate full of color. Just remember to practice mindful eating to ensure that you’re not getting unneeded calories. For more tips on healthy eating, check out these Wellness Toolkits.

If you want to support your school and a local charity by making a pledge to eat healthy participate in the Healthy Life Fan Challenge.