Practice Deep Breathing Daily

Keeping the body relaxed, sit in a chair with your back straight and feet together. Close your eyes and begin by placing one hand on your chest and one hand on your abdomen. As you breathe, take note of which is rising more- chest or abdomen. Continuing with one hand on your chest and the other on your abdomen, take a deep breath in through your nose to a count of four. As you do this your abdomen should be rising. Breathe out through your mouth to a count of four while keeping your lips and jaws relaxed. Your chest should do very little movement when performing deep breathing techniques. As you breathe out, pretend you are breathing out all the stress from your day. Continue to breathe deeply for 3-5 minutes. Work your way up to at least 10 minutes throughout the day.

Use Oil Instead of Butter

Plant-based oils like canola and olive are healthier sources of fats than real butter.  They contain more of the "heart healthy" monounsaturated fats rather than the "artery clogging" saturated fats.  Canola oil can be used to pan-fry and olive oil can be mixed with balsamic vinegar and Italian herbs to add flavor to veggies and pastas.  However, remember to still use portion control—1 tsp. of oil contains 5 grams of fat and 45 calories.

Focus on Your Core

Your core consists of muscles within your abdomen, back and pelvis region.  Having a strong core will help improve balance and stability as well as help support your back.  Try our exercise of the week to help you focus on getting a stronger core.

Seated Medicine Ball Trunk Rotations:

1. Start by sitting on the floor, knees slightly bent and feet together. Starting with a lightly weighted medicine ball, hold the ball at chest level. Sit straight, shoulders down, chest raised.  Tighten your abdominals muscles.
2. Slowly rotate your upper body and the ball to one side while exhaling. Inhale while returning to the center.  Exhale and slowly rotate to the other side.  Repeat.
3. Do 2 sets of 10-12 repetitions. As you advance, gradually increase to 3 sets of 15 reps.

• If you are a beginner, try this exercise first without any weight.
• A light (1-3 lbs) weight may be substituted if you do not have a medicine ball

Source: http://www.acefitness.org/exerciselibrary/47/seated-medicine-ball-trunk-rotations/

Visit Farmers Markets

Summer is the season for fresh produce in Northeast Ohio.  Most markets have a wide variety of fruits and vegetables to display and enjoy.  This is a great way to help you increase your fruit and veggie intake.  Support the TriPoint Farmers Market by visiting each Friday between 12:30-5:30 pm.

Try Something New

Eating a variety of foods can help you get all of the nutrients that your body needs. Try one new fruit, vegetable, fish or other healthy choice every time you go grocery shopping. Ask the produce manager for tips on how to prepare a new vegetable, or look up recipes on the internet.