Thursday, November 18, 2010

Get a Move On! - 10 Tips for Moving More

Regular physical activity is the keystone of any healthy lifestyle, providing benefits such as weight management, reduced disease risk, optimized cholesterol, stress relief, enhanced energy, mood and brain function to name a few.

To obtain these health benefits and more, aim for 30 minutes of physical activity 5 days per week.


Here are 10 tips to get your started:

  1. Dance at a party
  2. Give yard work a second purpose - getting you outside and active
  3. Take the dog for an extra long walk once a day.
  4. Deliver a message to a co-worker personally instead of via email or phone.
  5. Take the stairs in your office building - if it's too many floors, take the stairs as high as possible and then take the elevator the rest of the way.
  6. Make fewer phone calls. Catch up with friends on a regular basis with a planned walk.
  7. March in place while you watch TV.
  8. Park in the farthest space in the parking lot - that one is always free!
  9. Obtain a physical activity video from the store, library or internet.
  10. Get off the bus or train a stop or two early and walk the rest of the way to your destination.
Contact your health coach and use the GPNS Activity Tracker for more ideas and to monitor your progress.

Do you have any exercise tips or tricks of your own? Please share with a comment.

Friday, November 12, 2010

No More Excuses!


“A man who wants something will find a way; a man who doesn’t will find an excuse.” –Stephan Dolley Jr.

Some say that the smartest people make lousy business partners. Why? Because they are so wise that they can foresee all roadblocks they will need to surpass in order for success. They know all of the reasons why the plan is not a good one. These thoughts can overshadow all possibilities and dreams.

When YOU set goals, focus on the positives of achieving them—NOT the potential barriers. To get what you want, you need to believe in yourself. Focus on why and how you CAN do anything you set your mind to. No more excuses.

For guidance in setting positive personal health goals, contact your GPNS Health Coach at https://www.mygpns.com/microsite/default.aspx?

Tuesday, November 2, 2010

Creamy Mashed Sweet Potatoes You Will Feel Good About


Think beyond regular mashed potatoes and create a colorful addition to any dinner plate. Sweet potatoes are wonderfully creamy when mashed and blended with fat-free Greek yogurt. It's a super-healthy side, loaded with vitamin A, beta-carotene and fiber. Enjoy on Thanksgiving or any night of the week.

Ingredients

3 medium sweet potato(es), peeled, cut into 1-inch chunks (about 2 pounds)
2 medium garlic clove(s), peeled
1/2 cup(s) plain fat-free yogurt, Greek-variety recommended
4 tsp sugar
1/8 tsp table salt, or more to taste
1/8 tsp black pepper, freshly ground, or to taste

Instructions

• Place potatoes and garlic in a large saucepan; pour in enough water to cover potatoes. Set pan over high heat and bring to a boil; boil until potatoes are fork-tender, about 8 minutes.

• Drain potatoes and garlic; transfer potatoes and garlic to a large bowl. Add yogurt and sugar to bowl; mash until smooth. Season to taste with salt and pepper. Yields about 6 3/4-cup servings.

Nutrition Facts (per ¾ cup serving): 71 calories, 0g fat, 76mg sodium, 271 mg potassium, 15g carbohydrates, 2g fiber, 8g sugar, 3g protein, 69% daily value for Vitamin A (based on 2000 calorie diet)