Single Leg Stand   

This is a great beginner exercise to help strengthen your core and improve balance. Begin by standing with your feet hip width apart and knees slightly bent. Pull your shoulders down and back while also engaging (contracting) your abdominal muscles. Tighten your inner and outer thigh muscles to help maintain balance and prevent swaying.

To begin the movement, slowly lift one leg 3-6 inches off the floor (leading with the knee). Maintain stance with supporting foot and avoid swaying or tilting of upper body. Hold position for 10-15 seconds. Repeat 10 -15 times before switching to the other foot. Beginners can perform the exercise next to a wall for balance assistance.   

 

 

Plant an Herb Garden

Need help with decreasing your intake of sodium? Plant an herb garden. Herb gardens can be done outside in a bed or in a container if you are limited on space. Fresh herbs are a great way to flavor your dishes while also encouraging healthy cooking techniques. Click here for more information on how to pair your herbs with food as well as how to start an herb garden.

 

 

 

Be Mindful

What is Mindfulness?

Mindfulness is...

Paying attention in a particular way: on purpose, in the present moment, and non-judgementally...the direct opposite of taking life for granted. (Kabat-Zinn 1994)

Not about getting anywhere else, or fixing anything…an invitation to allow oneself to be where one already is and to know the inner and outer landscape of the direct experience of it in each moment. (Kabat-Zinn 2003)

Help Snack Attacks by Planning Ahead

Do you have sweets and chips laying around your office area?  Do you often indulge in these foods because you have forgotten to preplan your snacks? Preplanning snacks can help prevent you from indulging in these unhealthy options on a regular basis.  Preplanning starts with the grocery list.  Add some of the healthy options below to your weekly shopping list to help you plan for a healthier day.

• Boxes of raisins
• Unsalted nuts
• Carrots sticks
• Celery sticks
• Light or low-fat yogurt
• Fruit
• Low-fat microwave popcorn
• Low-fat granola bars
• Low fat cottage cheese
• Natural applesauce
• Hummus
• Animal Crackers
• Dried fruit